Q&A: Jackie Warner on Weight Loss and Healthy Eating – Yahoo! News On her new show Thintervention, celebrity fitness trainer Jackie Warner challenges her overweight clients to change their lifestyles and habits in an attempt to become healthy for life. But losing weight
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Q&A: Jackie Warner on Weight Loss and Healthy Eating – Yahoo! News
On her new show Thintervention, celebrity fitness trainer Jackie Warner challenges her overweight clients to change their lifestyles and habits in an attempt to become healthy for life. But losing weight is never easy, not even when Warner is there to shove you along. Warner talks to TIME about her weight-loss regimen, how to eat healthy at a party and why you should never skip meals. (Read about obesity rehab for teens.)
On Thintervention, you tell people, “It’s not your fault that you’re fat, it’s your fault that you’re staying that way.” What do you mean by that? The food industry largely conspires to keep America fat. They want to feed us food that gets us fat and keeps us that way. If you follow what they tell you to do, you’ll gain weight. So it isn’t your fault. But once you have the tips, the tools and the information necessary to take control of your own life – take control of what you ingest – then it’s your fault if you knowingly ingest those things and stay fat. If you simply take control, become a good consumer and make smarter choices, then obviously you won’t stay fat. The pounds can and will come off.
Some of your clients seem to have no idea that they were unhealthy. What were people’s biggest misconceptions of their own lifestyles? People want a magic pill, a shortcut answer. They look to me and are like, “O.K., fix me. But I don’t want to change one aspect of my partying lifestyle or my habit of eating fried foods.” That’s mistake No. 1. It’s hard to lose weight; 25, 30, 50 pounds isn’t easy. People need a wake-up call.
What’s one major change that they made in order to lose weight? When I work with morbidly obese clients, I notice there is a similarity between them: they all skip meals. Skipping meals is the No. 1 cause of a slow metabolism. When your metabolism slows, your blood sugar drops and there’s a physiological change that occurs. Your insulin drops and your body goes into starvation mode – it purposefully learns to store fat more effectively. The next thing you put in your mouth is almost twice as likely to be stored as fat. I had to work so hard to get people to eat normal meals at normal times.
So is it better to eat small meals throughout the day? Yes, it’s much better. You don’t want your insulin to drop, you want it to stay even, which keeps you in a fat-burning zone. You want to be a fat-burning machine, not a fat-storing machine, which is what happens when you don’t eat regularly. You can even permanently slow down your metabolism if you skip enough meals. I’ve seen it many times. I train Hollywood clients and I can’t tell you how many times I’ve seen this. A girl will come in and she’s starving herself, eating maybe 800 calories a day. And when she starts eating at regular intervals, she gains weight because she’s ruined her metabolism.
Can you fix a slowed metabolism? Certainly. The best way to do that is through exercise. Obviously the workout burns calories, but exercise also adds muscle to your body. The more muscle you have, the more calories you burn in a day, even while at rest.
You talk a lot about sugar and how bad it is and how you try not to eat above five grams of sugar per day. What is so unhealthy about it? It’s destructive. Sugar makes you stupid: your brain doesn’t fire the way it does without sugar. Don’t buy fat-free foods because when you take out the fat, you take out the flavor. To get the flavor back, the food industry has probably just added more sugar. It’s addictive. And to be clear, we’re not talking about candy, cookies and lollipops. Those are bad, of course, but sugar is in virtually every food, from condiments to bread. Crackers, croutons, bread, bagels – that’s sugar. (Comment on this story.)
On one episode of Thintervention, one of your clients cheats and eats Oreos. As punishment, you had him hold the Oreos in his hand as he ran up and down the stairs to burn them off. I was surprised at how many stairs it takes to burn off a few cookies. I think that was one of the most important lessons of the entire series. Look how much effort it takes to burn off two cookies or one Twizzler. People graze at work and at home, and they don’t realize the calories are really adding up.
But sometimes, the cookies are right in front of you and it’s hard not to take them. Like at holiday parties or when you go out to dinner. What are some tips for staying healthy in those situations? Never go to a party without eating dinner first. If you know you’re going to dinner parties with alcohol, plan ahead and don’t drink on other nights when you’re not going anywhere. Know yourself, learn what your triggers are going to be.
I also tell people to eat the good, the bad and the ugly. By that I mean, eat the good things on the plate, then the bad things, then the ugly. We usually go to bad and ugly first: the bread and the booze. You want to fill up on lean protein and vegetables. Drink a glass of water, wait a few minutes and then see how you feel and if you want to eat more.
Thintervention airs Monday at 10 p.m. E.T. on Bravo.
Read TIME’s Healthland blog.
View this article on Time.com
Related articles on Time.com: Celebrity fitness trainer Jackie Warner on Weight Loss Obama Wants Law to Change “Don’t Ask, Don’t Tell” What If You Only Ate What Was Advertised on TV? Cookbook Author Mark Bittman
Top Weight Loss Fitness Myths
Fitness myths are as common as old wives tales, and can have a detrimental effect on how well you’re able to reach and maintain your weight loss goal. Once we’ve heard the same mistruths time and again, we tend to accept them as correct, even though they may have a detrimental effect on health and weight reduction efforts. While some of this advice is harmless, it’s always best to defer to relevant information presented by researchers who have studied the effects that physical fitness has on fat metabolism and your health.
25% of Americans Are Now Obese
The fact that one quarter of all Americans are now obese is a staggering number, with dire health consequences for the next decade and beyond. Information published in The New York Times indicates that nearly 2.5 million more people fell into the obese category in the past two years, making this the largest and quickest increase on record.
Lack of Physical Activity to Blame
Two of the most controllable elements which drive weight loss are diet and exercise. With the power of mind and attitude, we’re able to control the amount and type of foods we eat through thoughtful planning, and can limit couch potato time by making the trade off for regular daily exercise. The key to successful weight loss is combining proper diet with the right type of physical activity. You’ll be able to maximize the effectiveness of your workout and weight reduction plan by sorting through the most common fitness myths.
Myth 1: Running is Better Than Walking
The fact is that a runner and a walker covering the same distance will burn about the same number of calories. The important thing to keep in mind is that you get out and move your body. Weight reduction is not a race, and losing weight at a slow pace (no more than 1 to 2 pounds per week) is the best way to allow your body to easily adjust, preventing your metabolism from stalling in an attempt to preserve body mass.
Myth 2: Exercising More Leads to Eating More
Research shows that exercise has no effect on a person’s hunger. Further, exercise has been shown to suppress appetite both during and after a workout. The problem is that many people let their mind take control, compelling them to eat more because they believe they need the extra calories to compensate for the activity. Use mind over matte
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r to avoid taking in too many calories after a workout.
Myth 3: All Calories Are Created Equal
Technically, a calorie is a measurement of energy and all calories require the same amount of energy to burn. Our body is not a machine though, and metabolizes food based on its source, protein, fat or carbohydrate. Proteins are complex structures and take much more time and energy to break down.
Carbohydrates, and especially refined carbs from sugary junk foods are broken down immediately, used for energy and the balance is converted to fat and stored on the hips and abdomen. Always include healthy protein from nuts, seeds, whey or lean meats after your workout to assist muscle building and avoid excess fat storage.
There appears to be no end in sight to our obesity epidemic, as more Americans join the ranks and threaten their health and longevity. Physical fitness is an essential tool which can assist weight loss and reduce the risk of many diseases. Fitness myths abound which will derail your from the true benefits of exercise, and can help you to reach your weight goal quickly and efficiently.
By: John L. Phillip
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Read More Expert Advice on Diet, Health and Nutrition, and Download your Free Weight Loss EBook!
John Phillip is a Health Researcher and Author of ‘Your Healthy Weight Loss Plan’, a comprehensive EBook explaining how to use Diet, Exercise and Targeted Supplementation to naturally achieve your healthy Weight Loss goal. Visit My Optimal Health Resource to download your Free 48 page copy.
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