No more restricting calories or being afraid to eat "too much" healthy food. You can NEVER eat too much healthy foods like fruits or vegetables.
So how come some people can eat as much as they want and still be fit, but some people eat constantly 1000 calories a day for weight loss, but are still obese? :S Do fit people have genetical predisposition? Maybe, but not quite...
The secret is in THE SET POINT THEORY.
The same way as the brain controls our appetite, we have a mechanism in our body that controls our fat levels. The body fat is actually regulated by a control center in the brain referred to as "the weight regulating mechanism", which actually chooses the amount of body fat that it "considers" ideal for our needs and then "works" tirelessly to "defend" that level. This fat level - and thus the weight level - that the weight-regulating mechanism "chooses" is called the "Set Point". (Think of your own "set point" in this way: it is the weight your own body automatically gravitates to and then stays put at when you are just eating as you like, exercising as you like, living as you like, and not paying the least bit of attention to your food intake, exercise level or weight).
The Set Point Theory promises that: You can change nothing but the setting in your fat controlling mechanism, and you will lose fat steadily - dramatically - healthfully!
Why restricting calories dont work! Why DIETS DONT WORK?!
If you first begin your diet, you have a mind control over your body and you can eat less amount of food. You decide when to eat, what to eat and how much to eat. But if you constantly eat less calories than your Set Point demands, the drive to eat may become so strong that the concious, decision-making part of you will no longer be in control, causing you to binge and eat too much food and it will bring the Set Point Higher (you will gain more weight back).
When you eat too little, your body starts to CONSERVE energy and you cant burn fat effectively anymore. For example bulimia is about restricting calories for a period of time and then binging. This binge-and-burging is actually training your body to eat LESS foods and weight MORE! Each time you calorie restrict, the weight starts to come off slower and slower and if you binge the weight will be even higher than before calorie restricting. The body does it to protect you, so you wont starve!
This restricted diet and decrease in activity leads to three other problems:
1. It will RAISE the Set Point, which further stimulates a constant cycle of hunger and energy (fat) conservation.
2. It causes a loss in muscle tissue so that less fat can be burned - muscle helps to burn fat much faster.
3. It even effects your response to insulin which causes an increase in fat storage.
No wonder many frustrated, heavy people retain their weight despite diets of 1,000 calories per day!
They have been training their body to run on less food at the same, elevated weight.
How to lower your Set Point healthfully so you will LOSE WEIGHT.
2. Aerobic exercising on regular basis - it is essential that you adopt a regular exercise in your daily routine, or you will not lose weight effectiveley. At least 3 times a week, each time 0.5-1 hour a day is minimum. Aerobic exercise burns more fat; swimming, jogging, brisk walking...make sure that your heart rate elevates and you sweat, otherwise you havent done enough. If you are new to the exercise world, start by brisk walking and rise your level over time. The key is making exercising a routine that will become part of your everyday life.
Aerobic exercise increases your muscle mass at he same time it reduces the amount of fat you are carrying. And since muscle has higher metabolic rate than does fatty tissue, the person who is aerobically fit is burning more calories/fuel than his fatty counterpart.
Aerobically fit person can eat more because he simply burns more fuel, even while sleeping. Muscle tissue is more metabolically active than fatty tissue. It takes more body energy for muscle to function thus fat is relatively inactive.
So now you know why restricting calories and diets dont work: you decrease the amount you eat in an effort to lose weight, and the body slows down its metabolism to protect the fat stores.
However, if you first start dieting you can lose some weight...but you lose other things also. At the same time, body makes other metabolic, hormonal and enzymatic changes to conserve energy, leaving you lethargic, tired, irritable and unable to maintain a normal activity level.
"You have to eat more to support your weight loss goals!", as Freelee says ;)
So why long-term 30BADers can eat 3000+ calories a day, while exercising just 3 times a week and still not gain weight? - Thats because they have build lower Set Points to their bodys´ weight mechanism, they have trained their body to have a fast metabolism and they have more muscle tissue to burn more fuel (calories and fat).
But why are you, as a newbie on 30BAD, eating 3000+ cal a day and gaining weight? Because your bodys Set Point needs training! You have been used to all your life to eat fewer calories, so your body is used to it. You have to start lowering your Set Point by doing more aerobic exercise and do it regularly (also some stretching and weight training) and the fat WILL burn off eventually.
But be rational - after tens of years of bad eating habits wont magically disappear from your belly over few weeks. YES, it takes time. So forget about your weight for now and first focus on your HEALTH!
Combine your natural diet (fuits, vegatables, little nuts and seeds) with regular exercise and you will eventually have an amazing body you have always dreamed of!