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Dr. Bowden shares some essential weight loss tips.
Dr. Bowden:
If I had to give a couple of essential tips for weight loss it would be this – number one, cut the carbs.
And by the carbs I mean the things that we have been talking about, the processed carbs which are breads and cereals and pastas and rice, and believe it or not, even things like whole grain breads are not much different from a blood sugar point of view.
What you are trying to do here to lose weight is to modify your body’s response to sugar and to keep it in a kind of a zone.
When you are eating a high-sugar diet it produces a hormone called insulin which causes fat storage.
So you want to bring those down. You bring them down by lowering the carb content by eating more protein and fat and fiber – those are the three things that have much less of an effect on blood sugar and therefore much less of effect on fat storage.
And then the other two tips I would give would be watch portion size. People way over estimate the number of calories they need.
The internet is filled with tables and charts about how many calories you need and they are vastly, vastly overstated.
A good rule of thumb if you are trying to lose weight is take your target weight, multiply it by 10 and use that as a goal for calories.
So a woman who wants to weigh 130 – 1300 or 1400 calories is a good target. She can go over a little bit but it’s not going to be 2300.
And the third thing would be to be as active as possible. And that doesn’t just mean ten minutes of walking three times a week, which of course is better than nothing.
But it means a higher intensity, getting your heart rate up higher, doing some interval training, some circuit training and doing it probably five or six times a week.
Dr. Jonny Bowden, Ph.D., C.N.S.:
Dr. Jonny Bowden, Ph.D., C.N.S, is a nutrition expert specializing in anti-aging and weight loss. Dr. Bowden has a Master’s Degree in psychology and counseling and a Ph.D. in nutrition. He has earned six national certifications in personal training and exercise. He is board certified by the American College of Nutrition and is adjunct faculty at Clayton College for Natural Health based in Birmingham, Alabama.
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