Its holding back your weight loss.
We’re always looking for the quickest solution to weight loss. And lucky for you, I have it! Everyone I talk to about their goals seems to have one major thing in common. They want to lose weight off their midsection. Most trainers are taught to use the canned response: “You know, you can’t spot reduce body fat.” While that may be true about fat, it doesn't mean that we still cant spot reduce the inches.
So, how do we do it you ask? Well it’s actually very simple. So easy to do I’m confident most people won’t do it. It’s the solution you’ve been looking for all along, and it doesn’t involve running to the nearest supplement shop, seeing a physician, or a specialized core program.
Well, what is it? It’s as simple as dietary fiber and water. Wait now don’t leave! It is really that simple. The average American gets about 17 grams of fiber a day. In most cases, less than half the daily recommend value. “Inadequate fiber intake is widespread, with less than 3% of all Americans meeting recommended intake.”
At TPF, our nutrition workshops have one major thing in common: participants are dramatically reducing inches off their gut over a three week period, without the use of calorie restriction, or exercise. In fact, we have not seen one participant that hasn’t dramatically improved their overall cholesterol and blood sugar (big thanks to the fiber no doubt).
What is the roll of fiber in the body?
Fiber doesn’t get digested in the body and metabolized like many of the other nutrients we consume. In fact, when we are talking about the stool we produce, it is primarily made up of fiber, water, and the bacteria found in our gut. When we don't consume adequate dietary fiber, our stool lacks the bulk to properly clear waste from our body. Fiber is important for promoting good gut bacteria as well as eliminating the bad bacteria.
While gut bacteria is just on the forefront of scientific study, researchers are already able to see the significant correlation between “good” gut bacteria and optimal health. Although research on the gut microbiome is still relatively new (2007), its become very easy to see the connection between healthy gut and slim waist line. Lack of fiber leaves us more bloated, constipated, and exposed to inflammation, and disease. All of these outcomes lead to a bigger midsection and increased numbers on the scale.
Getting to know your poop:
In 1997 The Bristol Stool Chart was created to give you some feedback into how you are doing. Let’s just say, what comes out of you is a direct reflection of how well you eat and drink. If you're playing along at home, we're looking for type 3 and 4.
Course of action:
Our first inclination when we are looking to lose weight is to reduce calories. This is problematic because calorie deprivation inevitability leads to failure in the long term. Our stomach is designed with a satiety mechanism to tell us when we are full. If we never feel full, then we will always feel deprived. The greatest solution to lose weight, while feeling full, is to consume fiber.
The Mayo clinic gives us a nice list of foods rich in fiber. It’s most certainly not all of them, but it’s a good start. If you eat the average American diet, you are most likely falling short on your fiber intake. Following fad diets that reduce carbohydrates filled with fiber, only make us more unhealthy. In fact, as long as we stay away from processed foods, starchy carbohydrates should make up a strong majority of our daily macronutrient breakdown.