The popular story of how low-carb diets work goes something like this: Reducing your carbohydrate...
Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...Tell Me More
For today’s edition of Dear Mark, we’ve got two questions. First, I handle one from Heidi, a full-time CrossFitter with low body fat, a love for carbs, and a desire to burn more fat than sugar. Find out whether her love of CrossFit is compatible with her desire to stick to a low carb Primal way of eating. Next, I cover a question from Sam, a 14-year old teen who wants to drop about 15 to 20 pounds. He’s currently eating Primally and following the P90x routine, but is there another, perhaps better way?
Let’s find out:
Today we’ve got a fairly short one with just two questions and answers. First, I tackle a big topic: the specific effects of hyperglycemia on the body. That hyperglycemia is bad for us is implicit, but it’s important to understand why it’s so dangerous. Today, I give a brief but detailed overview of the negative effects of chronic high blood sugar. Next, Carrie gives a female reader a few thoughts on how to (and whether to) lose the last few stubborn pounds. Her unique advice involves sprinting, reframing, rethinking, and restating.
A few weeks back, I discussed nine (more) reasons you might not be losing the weight you want, and I got a lot of responses. Those were mostly “physical” reasons grounded in physiological terms we usually use to describe weight loss or gain. In other words, they were the ones you expect, things like eating too little and tanking the metabolism, suffering from “hidden stress,” disordered eating, or training too hard with inadequate nutrition. Today, I’m doing something a bit different. Instead of couching everything in the body, I’m focusing more on the ways in which our minds (which, of course, are part of the body, but we typically separate the two in common parlance) trip us up and prevent us from losing weight.
Let’s jump into it.
A few years back, I wrote an article explaining 17 possible reasons why you’re not losing weight. It was a troubleshooting guide of sorts, aimed at helping people identify some of things they may be doing (or not doing) that’s causing their stalled fat loss. The etiology of obesity and weight gain is multifactorial, and can be complex. Additionally, we’re all unique human beings. So it can be difficult to pin down one simple cause – or even seventeen simple causes. While unwanted fat loss comes effortlessly to most people that eat according to the Primal eating strategy – as the success stories and hundreds of thousands of positive user experiences indicate – sometimes we inadvertently sabotage our best efforts, stray from best practices, or don’t fully grok what we need to do to become efficient fat-burners. So let’s take a look at nine more possible reasons, shall we?
Whenever friends, co-workers, or loved ones complain about not being able to lose weight and turn to us for answers or advice, we can all generally rattle off a few suggestions that, if followed, usually set them on the right track. For the soda-swilling cubicle mate who keeps a recycling bin just for cans beneath his desk who asks, “Why can’t I lose weight?,” you suggest stopping soda. For the fast food addict who wonders why she can’t hit her high school weight, you suggest avoiding fries, getting water, and ditching the buns. To the vegetarian best friend who eats “healthy” but is growing increasingly skinny-fat, you send a link to MDA. Those are simple solutions. What about your stalled weight loss? You’re Primal, you’ve lost a bunch of weight already, you’re feeling good, you don’t have many complaints, you know all about nutrition, and you’re sticking with the lifestyle – but you’re not losing as much weight as you’d like. Well, it could very well be that you’ve inadvertently throw a wrench into weight loss efforts.
What do I mean? Let’s take a look:
Sometimes, weight loss slows. Sometimes, what worked amazingly well before, stops working quite the same. Although this can be scary, frustrating, annoying, or all of the above when progress slows, stops, or requires new input to continue like it was is ultimately okay, because we are an adaptive species. We can change things up, shift stuff around. Physiological processes (among which weight loss and metabolism can certainly be counted) are never linear – that’s partly what makes all this stuff so endlessly engaging.
Today, I revisit a strategy for overcoming these lulls in weight loss induced by low carb: carb (re)feeds. They seem counterintuitive, sort of, especially if you’ve had success restricting carbs, but hold you opinions until you read on. I think you’ll find it enlightening.