Dear Dr. Webb,
I don’t know how else to put it…I’m terribly frustrated! I’ve cut outjust about all junk food, I’m watchingthe fats in my diet, eating more protein,and I get out and walk briskly atleast four or five times a week. But Istill can’t get rid of this belly fat. I evendo stomach crunches every night. Ialso tried counting calories for over amonth and it didn’t help at all. It justleft me exhausted and always thinkingabout food. Where am I going wrong?I’m following all the best advice I know. – Ellen
Dear Ellen, I can tell you from working with folks who come to myclinic that your situation is not at all unusual. The problem isthat the common public knowledge about health and fitnessis replete with myths, many of which are misleading, becauseof partial truth, and some of which are outright harmful. Forexample, here are five myths that I explain in my book, Reclaim24:
- Eating fat makes you fat (not true at the metabolic level)
- To lose weight, just cut calories (you might end up gaining weight)
- Many people are losing weight on modern weight–loss diets (not for long)
- If you can’t lose weight and keep it off, there’s something wrong with your willpower and discipline (you know that’s not true of you)
- The real secret to weight loss is moderation in all things (moderation will not help if you have a stubborn weight problem)
Despite what many believe, there is no “one–size–fits–all”diet and fitness program for the unhealthy. The missing link toa more youthful appearance — to increased levels of energy anda greater quality of life — is understanding how fat is burnedand health is created. There is no simple way around this ifyou have a stubborn weight problem. Why? Stress hormonesprevent fat burning. Remedies such as calorie–counting, eatingmore protein and less fat, or exercising heavily, simply will nothelp you — especially if you are an “adrenal type.” In fact, theycould make things worse.
There are basically four gland–governed body types thatregulate how we burn fat; also how fat hangs on our bodiesif we have too much of it. Each body type reacts differently tothe types of foods eaten, the kinds of exercise we get (if any),and the environmental and emotional stresses in our lives. Youmust learn what body type you have in order to start healingthe problems preventing you from losing belly fat. Along withthis you must learn whether your hormone levels are unbalanced(probably, yes) and what you can do with diet, exercise,stress reduction — and often supplementation — to rebalancethem.
You don’t want to try balancing your endocrine system withsupplementation or hormone replacement therapies withoutlicensed, professional support. So be wary of those TV adsabout cortisol and such! The feedback messages between youradrenals, pituitary and hypothalamus are quite complex andare easily disturbed by uninformed tinkering. Those who tinkeroften end up worse than they started without knowing why! Sofind yourself a qualified wellness practitioner. The wellness lifestyleis actually 95% self–care, but your current health problemcalls for professional support. Once you get yourself healthyagain, the excess belly fat will go away and stay there by yourown efforts.
Dear Dr. Webb, I’m working out at the gym about eight hours a week, haveincreased my cardio an additional hour per week (three total),and I still can’t get that tone and definition that I want, or eventhe growth. I know this is one of your areas of expertise. Anysuggestions? – Charles
Dear Charles (I like your name), If you’re spending much more than about two hours a weekat the gym, you’re almost surely overtraining and making itimpossible to get the gains you desire. There are five keys togetting the gains you are looking for and also having a life outsidethe gym: (1) high intensity, short duration exercises, (2) nomore than two sets to failure for each exercise, (3) just enoughadditional cardio to burn off glucose at the end of your session,(4) proper diet, and (5) rest, rest, REST!
Excess cardio will not give you definition (look at marathonrunners), too many reps will prevent you from fully stressingyour muscles, and lack of sufficient rest between sessions willprevent muscle growth. Not what you’re looking for, true?
