Healthy Weight Management
7 Reasons Eliza Did Not Gain Any Visceral Fat After Losing It Over a Decade Ago
Seven practical tips for healthy weight management based on observations and experiences
Millions of people perform fad diets in desperation to lose weight. They make tremendous efforts by cutting calories sacrificing their most delicious foods, and spending hours of physical exercise in the gym, refraining from fun activities.
They lose some weight. However, disappointingly their bodies get highly stressed, and they put back all those kilos, setting them in a vulnerable state. This is a typical pattern in weight loss communities. Unfortunately. obesity has become an epidemic globally.
However, some people do exceptionally well. Eliza is one of them, as I introduced in the previous two stories. This is a follow-up post based on my recent conversation with her. She wanted me to spread the word using her inspiring health and fitness journey as an example for female readers.
Like Eliza, I also lost substantial visceral fat decades ago and did not get it back. Even though Eliza and I used different regimens, as we are different genders and have different lifestyles, the principles look similar.
I eat one meal daily, but Eliza enjoys eating three meals that suit her needs. I follow a keto-carnivore diet, but she follows an omnivorous diet (eating both animal and plant foods).
She tried keto-vegan briefly, but it did not work for her. She can still enter mild ketosis as she needs in her current regimen. The common point between Eliza and me is our focus on hormonal balance rather than calories.
Without going into details, I highlight key points under seven headings to give you a quick perspective of health weight management using this case study. This story is not health advice. Instead, it is for information, inspiration, and awareness purposes.
Here are the seven points that helped Eliza to maintain a healthy weight despite her age and hard work as a professional.
1 — Customized Diet Suiting Her Needs
As an omnivore, Eliza eats both plant and animal-based food to meet her nutritional needs.
In the past, she was afraid of healthy fats and animal products and thus consumed too many refined carbs to get the necessary energy. However, her dietician designed an excellent diet matching her genetic makeup and lifestyle goals.
Eliza loves eating healthy fats from avocados, olives, salmon, egg yolks, almonds, macadamia nuts, and walnuts, making her leptin optimized and satisfying her appetite. She consumes sufficient bioavailable proteins from animal sources and legumes.
She refrains from refined carbs and doesn’t eat desserts or cakes except for special occasions like birthday parties or anniversaries.
2 — Personalized Training
Years ago, Eliza had a sedentary life. Then she unknowingly did too much cardio to lose weight in desperation. Her stress became chronic, and her body got inflamed.
However, her coach Adrian customized an excellent training regimen for her to lose weight. During that time, Eliza performed 20 minutes of fasted cardio which helped her to mobilize and burn fat efficiently.
However, when she reached her ideal weight, she stopped cardio on an empty stomach and focussed more on resistance training with light weights and calisthenics using her body weight. For example, she does a few push-ups, a few minutes of planks, and some Pilates movements daily.
In addition, Eliza walks ten thousand steps with her friends, which prevents her from gaining weight. Daily walking made her body insulin sensitive. Therefore, she quickly burns calories. Walking is the most sustainable workout for her.
3 — Rock Solid Sleep Regimen
After losing significant visceral fat, Eliza detoxified her body; hence her sleep quality significantly increased. She believes that restorative sleep saved her life.
The most important contributor to improved sleep was her sleep routine. She sticks to the rules her specialist developed for Eliza.
For example, she goes to bed and wakes up at the same time daily. She eats her dinner at least 4 hours before bed and does not snack. Her room is dark and cool. She is pleased that her partner does not snore. She continually exposes her eyes to the sun first thing in the morning.
Sleeping around eight hours daily prevent Eliza from stress accumulation. Her cortisol is optimized. Therefore, she can quickly burn fat.
4 — Not counting calories
After losing significant weight, Eliza stopped counting calories. She does not even use a weight scale anymore.
Instead, she focuses on healthy nutrition, quality sleep, moderate exercise, rest, fun, and daily meditation for around 20 minutes.
These healthy behaviors keep her hormones and neurotransmitters optimal.
5 — Not snacking and occasionally skipping meals
In the past, Eliza used to eat three main meals and multiple snacks between the meals. Her snacks usually included refined carbs, such as plenty of sugar and flour. Therefore, she accumulated significant fat making her overweight.
After meeting Adrian and losing substantial fat naturally with healthy habits, she stopped snacking.
In addition, during the fat loss journey, Eliza used to skip breakfast and do fasted cardio with only a cup of coffee.
However, nowadays, she only skips one meal once a week. Sometimes she skips breakfast, lunch, and dinner depending on her schedule and food consumption.
These occasional meal skippings activate her metabolism, put her in mild ketosis, and initiate autophagy and mitophagy, cleansing biological toxins, damaged cells, and harmful proteins, improving her cells and mitochondria.
She believes that even though regular time-restricted eating might be risky for women, occasional time-restricted eating might be helpful to females unless they have underlying health conditions. Several other friends also touched on this important point.
6 — Managing her daily stress diligently
Eliza used to have a very stressful life as a single mum long ago. Her chronic stress was one of the reasons for her fat accumulation.
However, after losing visceral fat, her physical and mental stress significantly lowered. Since Adrian introduced her mindfulness practices, especially 20 minutes of meditation, her stress and anxiety dropped.
In addition, Eliza learned to work in a flow state, which prevented her from getting stressed or anxious. Working in a flow state increased her creativity and productivity.
Furthermore, she always schedules fun with her loved ones and friends to lower her stress.
7 — Leveraging thermogenesis
Eliza used to hate cold and heat. She did not enjoy too cold or too hot days. Nevertheless, her focus on thermogenesis made her body cold and heat-adapted. She is also fat-adapted with mainly brown fat rather than excessive visceral fat.
After joining our health club, she enjoyed taking dry sauna sessions at weekends. Later we helped her get used to cold showers. Initially, she did not like cold showers, but now she adores them.
After years, she also tries ice baths and does them once a week. Dry saunas and ice baths help her to get rid of toxins from her body naturally. Thermogenesis lowered her stress and chronic inflammation.
Daily cold showers and weekly ice baths keep her mood cheerful and contribute to fat burning. These practices also improved her mitochondria to be denser as she gained more energy after performing these practices.
Conclusions and Takeaways
These seven lifestyle adjustments prevented Eliza from gaining her lost fat. More importantly, she kept her ideal weight and cheerful mood over the last decade. She inspired many middle-aged female friends. In this post, my focus was on female readers.
Even though principles are similar, fat loss mechanisms might differ between men and women due to hormonal and genetic differences. Therefore, I provide case studies giving examples from both genders in my stories.
Here is a summary of her protocol for sustainable weight management.
1 — Customized diet
2 — Personalized workouts
3 — Quality and adequate sleep
4 — Not counting calories
5 — Stopping to eat snacks and occasional skipping meals
6 — Managing her stress
7 — Leveraging cold and heat therapies.
In addition, Eliza gets support from her family doctor by getting regular checkups of her blood work. Her physician checks blood sugar, insulin, other hormones, blood pressure, cholesterol, triglycerides, minerals, vitamins, and other essential markers. Her blood markers have been optimal since she lost substantial fat.
Interested readers might check previous stories regarding Eliza’s fat loss journey following the attached links. Thousands of readers enjoyed these stories, which made Eliza very happy. She also inspired numerous people in our circles.
Here’s Why and How Eliza Lost 30 Pounds of Fat in Six Months.
I also documented the health and fitness stories of other friends and compiled them in a post titled Here Are Insightful Life Lessons from My Personal Stories for easy access.
Readers can select relevant stories from this unique collection, covering my observations in health communities.
Thank you for reading my perspectives. I wish you a healthy and happy life.
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Sample Humorous Stories
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