Can Help You Drop 10 lbs by NEW YEAR’s DAY
‘Tis the season to eat, drink, be merry and pack on the pounds.
Be honest, come holiday season you too toss the diet out the window, forget all about losing weight or getting fit and dive full-in for a month of indulgence peppered with busyness, stress and a touch of survival.
As a result, you pack on 5-10 extra pounds, hoping for a January revival. The naked truth is it’ll take you 6 months to recover from the pounds you added in these 31 days.
This year I’ve got a smarter, better and winning plan for you.
Rather than a month of self-sabotage, packing on the pounds, I’m inviting you to go join me in a month of indulgence and drop 10 pounds by New Year’s Day.
Imagine how nice it will be greeting 2010 in rare form, on a roll, 10 pounds lighter and free from the guilt and exhaustion.
You can do it. I promise.
You can drop fat weight without sacrificing the celebration and holiday cheer.
When you understand how this works you’ll be able to see through those who would seek to deceive you with diet pills.
It’s not magic.
What “it” is, is a technique for manipulating your food (a.k.a. nutrition) intake that I learned many years ago during my bodybuilding days. What makes this so ideal for the holiday season is that it’s a proven technique for weight loss that actually depends on your indulgence.
Instead of “trying” to diet all month—being cranky, stressed and finally giving in and feeling bad—you’ll plan your indulgence. With your “go crazy” days scheduled, you’ll vary your eating on the days before and after to take advantage of a phenomena I call “Metabolic Overcompensation.”
It’s essentially the technique that was used by David Smith, also known as “The 650 pound Virgin,” to drop 410 lbs in 26 months.
Watch this inspiring interview clip from the Today show.
David’s is a touching true story about how weight loss is done right. I find it much more inspiring than the Biggest Loser stuff. David makes a real lifestyle change and added what I’ve found to be the most powerful ingredient for sustained weight loss. (Note: The last thing, the big leverage, his trainer mentions is also the topic of my last chapter in Strength for LIFE. Check it out.)
As you know, weight loss is ultimately a matter of calories in, calories out—despite all the wiz-bang people try to sell you. It’s the #1 principle of dieting: Eat less. (Note: not all calories are created equal but for this discussion, let’s overlook that for the moment).
When you eat fewer calories than your body burns you lose weight—preferably fat. Some achieve this through carb(ohydrate) restriction, others through regulating fats or counting calories but they all seek to have you eating fewer calories.
Ah, but your body is smart.
Eat fewer calories and it will quickly stop burning as many calories, even while exercising. That’s why dieters plateau so quickly. Then they end up having to eat less, less, and less. You know where this goes. Soon, you’re eating a fraction of what you were eating six months ago and still packing on fat!
You’re body is smart but with the Metabolic Overcompensation technique you can outsmart your body.
Overfeed it for a day and it “thinks” it’s in for an abundance of food and starts freely burning calories at an elevated rate. The next day you’ll cut back on your calories and carbs (to stabilize insulin levels—much like what Basecamp does). When you cut back, your metabolism overcompensates and keeps burning for a few days.
It can’t slam the brakes on as fast as you can.
After two days (in this Holiday plan) of the reduced intake of carbs/calories (usually about 60% of your daily nutrition requirements) you’ll return to your “Baseline” intake—100% of your daily requirements. (Your baseline day is like the standard “3+2 Plan” I describe in Strength for Life.)
What you’ll have for the month is three types of days:
1) The Baseline Day: 100% of your daily requirements to maintain. It’s not restriction nor indulgence but how you eat to maintain healthy, fit, weight. These will be all the days that are not Indulge or Low-CC.
2) The Low CC Day: This is your lower carbs and calorie day. Usually I target about 60% of my calories and a complete elimination of processed carbs and sugars. That means the energy stabilizing blend in Full Strength and whatever I get in veggies, salads, etc. Pretty low on carbs but this is fine for I’m usually overloaded with them from the Indulge Day. You’ll follow each Indulge Day with two of these days.
3) The Indulge Day: This is your planned day of indulgence, what is also known as a “free day.” You’ll treat this as a baseline day up to the event. Say it’s in the evening you don’t starve all day then eat and drink big all night. Best to eat on schedule and go big for the evening. These are the days you will plan for the month first. The max I’d suggest is to go for 7 – that’s what’s in my schedule.
This Metabolic Overcompensation plan will provide several immediate benefits:
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You’ll actually enjoy the foods you do eat more as you won’t be seeking to create a new “food high” every time you indulge.
You’ll eat less even when you eat more.
You’ll also be burning fat when you are not taking it in.
But most important is that by intentionally and intelligently plan your holidays indulgences you’ll take advantage of them to supercharge your weight loss and kick your fat burning in gear.
If you’re ready to learn more about Metabolic Overcompensation and how it can help you lose weight all year long—and live free from dieting, get The Every Other Day Diet – The Master Guide to lifestyle by my friend Jon Benson.
In it he’ll show you everything you need to know to apply it all year around—and more so, how to master the concept for a lifetime of leanness.
Until Next Week,
Stay Strong,
Shawn
Follow Me: /Twitter/shawn_phillips
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| About the Author | |
| Author, innovator and expert in Life Performance for two decades, Shawn Phillips is as respected for his physique as his wisdom. Working with his brother Bill (of Body for LIFE fame) he helped create the performance nutrition giant, EAS. For a "how to" guide to a Lifestyle of Fitness Freedom, check out Shawn's most recently instant best-selling book from Bantam BooksStrength for LIFE, called by Next-Level in Transformational Fitness, Here. |
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Shawn Phillips - who has written 64 posts on Shawn Phillips | Start Strong Monday.
Author, speaker, sprinter, trainer, fitness guru and Integral philosopher...Shawn Phillips
3. December 2009 at 1:52 pm
Metabolic Overcompensation. Love the term and wished I’d thought of that one.
When I was 475 pounds and began my journey to lose 300 pounds, I followed a very low starch and calorie program just because I became vegetarian and juiced most of the time. I’d have 5 or 6 (or more) juice days in a row. I dropped weight at a steady pace but eventually I’d plateau.
out of frustration, I’d end up going on a veggie restaurant binge eating a TON of calories for a few days and just plain stuff myself.
Voila…. break the plateau and continue the downward cycle.
I had NEVER heard of this before and just stumbled upon it quite by accident.
4. December 2009 at 5:14 pm
Where is this book for sale I looked all over the web and could not find this.
10. February 2010 at 9:20 am
You know that was a fantastic article. I think I’ll create a blog post and link to it.
10. February 2010 at 3:52 pm
Just so ya know, I realize this is a SPAM comment, sent by a guy looking for link bait to his sales page…. hence, I cut the link out and such. But thought I’d leave it because #1, It’s true, even if it didn’t know it. and #2. It’s a great reminder to other bloggers that this crap happens ALL the time… silliness…