I can distinctly recall a recent conversation I had with a “client” (my aunt) that started something like this….. ”Jordan, are bananas fattening?” I took a deep breath and then calmly reminded her that worrying about inconsequential details will kill her weight loss efforts in the long term. Bananas ….really? People think bananas are making them fat. Apparently they do, because this is a highly searched question according to google. If people are scared of eating the occasional banana we are doomed…..
Measurement Mayhem
Weight loss experts love numbers. Inches, calories, carbohydrates, protein, fat, grams, weight, body fat %, and BMI are several terms that get tossed around like crazy. These terms are helpful in quantifying our weight loss success, but end up creating confusion more than anything else. Which in turn, leads us to people asking silly questions about bananas.
We have a tendency to turn to numbers as a way of making sense of our world, which I am guilty of often. Behaviors like obsessive weigh ins, balancing macro-nutrient ratios for every meal, and body fat calculations were common and I”ll admit, unhealthy in my previous weight loss attempts. I am so glad I was able to break free of these compulsive habits!
Tracking numbers is important, but for people starting their journey, or people that are really close to their goal, reducing the number of tools in our weight loss arsenal makes sense. How can we de-clutter our weight loss tool box and simplify our weight loss process?…
Simple Does Not Mean Easy
Weight loss is not easy. If it were I would have never felt empowered enough to create a blog dedicated to it. The fact is that we are becoming overweight, and degenatively ill at a greater rate than any other time in our history, something is seriouslywrong here.
In a climate where you can find a gym facility on every corner, and government spending on “health promotion” is at an all time high, why do we keep getting bigger?
There are many reasons, but I’ll attack the prime suspect.
Conflicting Information
Confused?
“Weight Watchers says that bread is ok to eat.”
“The paleo diet says not to drink milk”
“But…The zone asks followers to measure carbs, protein, and fat at every meal.”
“I know, but, the USDA recommends 6-11 servings of grains per day”
“I heard Jane lost weight on a cabbage soup diet”
“If you want to lose a pound a day than you need to take HCG injections”
“I’m doing a detox”
Just reading the above statements brings back painful memories…
How the heck is the average person expected to succeed under these conditions? How long does it take for an otherwise sane person to jump ship on their program when they don’t get immediate results? Not too long…..
There are two truths about dieting.
When I refer to dieting I really mean any plan. Not just a certain plan. I love intermittent fasting and Paleo eating, but when I say dieting I really mean any change you make with the intention of producing a result.
1. Most dieters abandon their plan before actually giving it reasonable time to produce results.
If people were to follow a plan for 30 days (besides the USDA, and the injection advocates), then there is a phenomenal chance they will succeed.
So if you want to do this right, pick someone or some idea to follow. I don’t care if it’s me or the next guy, the point is you have a game plan! If the person you are following has lost weight themselves, or knows what they are talking about….and you are willing to follow some guidelines you will be rewarded.
2. Dieters complicate the process – K.I.S.S. Your Way to Weight Loss
Teachers love acronyms and K.I.S.S was my favourite one growing up. Keep It Simple Stupid has been the mantra for my weight loss transformation.
“What gets measured, gets managed”
This seems to be the adage in the weight loss industry, and so we have calculators for everything from BMI, to calorie counters. Basically everything can be measured. Let’s face it, we love to measure stuff. But is it to our detriment? Do you really want to lose 10 pounds on the scale but look less muscular, or less toned?
Let’s get even more basic than that. We started off talking about measurements to gauge success, and I’m all for that. But I think we tend to overdo it.
Pick one measurement that you are after. If you can control that number the other extraneous variables will fall into place.
Suggestion:
Pick one food measurement. For me it was grams of carbs per day, for you it might be calories. Whatever you choose just stick with one thing!!!! This is the beauty of simplicity.
When I first started my transformation, I was a measuring junkie. How many grams of this, how many calories in that, what about salt content. It easily spiraled out of control.
I really hit my sweet spot for effortless fat loss when I simplified everything.
This is what I tracked
Grams of Carbs Per Day
My goal was to consume less than 100 grams of carbs per day and I tracked that using www.fitday.com
Waist Size
Trying to fit into my jeans was a weekly ordeal to track my progress without having to use a tape measure! When I finally fit into them, I bought a new pair!
I still had all of my basic food plan devised around a paleo diet, but I was most concerned about these measurements…and it paid off huge! Simplify your plan, and results will come.
REMEMBER TO K.I.S.S!
1. Pick a plan
2. Follow for at least 30 days
3. Track one food goal
4. Use one measurement to assess your body
So the next time anybody asks, “are bananas fattening” send them to this post please.
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Jordan,
Simplicity is key because if something is too complicated, there’s no way you’ll stick with it and sticking with it is what produces results. I think a Paleo diet combined with intermittent fasting is an excellent way to maintain a calorie deficit. This is very similar to what I do.
Alykhan
Alyhkan,
I totally agree with you that it’s about getting into a situation where you have a caloric deficit. There are just so many ways to frame it! Simplicity worked for me, and others I have helped.
Cheers,
Jordan
I swear I ran across a book in the bookstore a few years ago that argued eating apples is causing the obesity epidemic….
One month is a decent time period to “test” a diet but, I’d almost say 60-90 days is better since from my experience, at the 3-4 week mark, you tend to almost hit a plateau and by giving it a few more weeks after that should help you push beyond that.
But overall, ya, gotta keep things simple. I don’t ever want to go back to the days where I was like you and measuring, counting, and questioning every piece of food that went into my body. Thank God for creating Brad Pilon.
Bananas are fattening… if you eat pounds of them a day.
Unfortunately, so many “experts” claim it’s one food or another that is hurting us and in the end it is the experts that are creating more confusion with their theories.
One of the things that I hear so often and that gets on my nerves is when I hear someone say, “I have tried EVERYTHING and I still can’t lose weight.” When you ask them how long they tried “everything” you then find out it was for a week or two.
The simple bit of advice I can give is try a sensible plan and stick with it for longer than two weeks. I agree with Mike, a three month approach is best. Usually after 3 months you can see if you achieved results.
-Sam
Sam and Mike,
I totally believe in the 3 month plan, but I really believe 1 firm month will produce enough of a result for people to buy into the program. Thanks for the comments.
Jordan
Hey Jordan,
Very enjoyable post. I couldn’t agree more, when I started out I was obsessed with calories, then the scales and then carbs. Like you I decided to simplify things by choosing to focus on eating only healthy unprocessed foods. That was my sweet spot. One I did that everything I did was geared toward being healthy.
I also agree that picking just about any plan and sticking to it will get you results, you just have to K.I.S.S.
David,
I would agree with you as well. When I started a mostly Paleo diet I no longer needed to count calories. That was my sweet spot as well.
Jordan
Great reminder that complicating your diet only leads to quitting before it is effective. Fad diets are so popular but you can only follow a fad for so long. I like the idea of tracking one food goal but once you get far enough along, I think it’s best to just eat what comes naturally and have a general sense of how much you’re eating. For example, I have a spreadsheet that lays out my weekly diet. I never look at it during the week or record calories. I just know in the back of my head how much I’m eating. If I tried to follow it every day, I’d probably go insane though.
Dave,
I think people need to really find their own way to track what matters to them. I just find that people will get bogged down worrying about details that won’t neccessarily get them results. Having a plan is so important. Your weekly spreadsheets keep you accountable for sure!
Jordan
What? Nobody is going to make a “banana in the tail-pipe” joke here?
OK – nevermind. Those of you who get the reference… enjoy. Those who do not, are either too young or are just not fans of Eddie Murphy (from when he was still funny).
What I will add is how recently (within my “lunch circle”, the staffroom I share my lunch in with several colleagues) a debate has emerged over fruits and sugar.
Now I gotta add fat to it to?! Frickin’ bananas.
MODERATION. There seems to be a left or right wing response to issues (including health concerns). Speaking with a number of people (my delightful lunch group), moderation is key. Sensible responses to the dietary habits we have is the only way to successfully take “control” (for lack of a better word at hand).
I am privileged to have a best friend who works with elite, world class athletes. Watching his dietary changes was very interesting. He is a big proponent of organics, while at the same time remaining realistic.
Its one thing to ask an athlete who is supported by an entire team of health specialists (doctors, nutritionists, trainers, etc.) to regiment their diet. It is completely different to ask the “common folk” to do the same. He constantly suggests that changes be made slowly. Now, keeping in mind this notion of MODERATION, I now see why – its for sustainability.
Introduce a dietary change – one at a time. Going all in can be difficult; it can present economical barriers for many as well. Achieving one dietary goal at a time allows the body to adjust and also permits a higher rate of success (try solving several problems at once – success is less likely if you were to focus on just one issue before moving on).
OK, I am now rambling – sorry Fig.
My point is that success often depends on the rate of change we wish to incur. Being realistic with that rate can be a perpetual menace or a source of success and sustainability.
At the root of many dietary issues is not the food items themselves… its the control over the consumption.
Therefore (and finally) my point is bananas do not make people fat. Food does not make people fat. Food is the tool, fat is the product. The responsibility is ultimately choice… personal choices and the repercussions that result.
So Fig, when are we hookin’ up for some banana splits and banana creme pies bro? We can rent Beverly Hills Cop and just deep throat some raw bananas – what do you say?!
What… too much?
Kipfer,
Thanks for the rant! I am down for a banana split, but I don’t really like bananas….
I think your point about making changes gradually is important for people that have a lot of improvements to make. If our eating habits are so out of line with the broad definition of “healthy” then small steps are required to produce significant change in body composition over time.
If people were able to make small changes they will experience long term success, but unfortunately they want immediate results, which creates the need for fad diets. If people slowly adapted to a mostly Paleo Diet they would achieve their weight loss goals…but it might take a year, instead of a month!
Cheers,
Jordan