SOME TYPICAL QUESTIONS WE RECEIVE
QUESTION 1 I am 32 years old, 188cm tall, weight 93kgs with – 22% body fat. I do between 4 & 5 45 minute spinning classes each week, and do a 40km cycle each Sunday. I have recently started eating 6 meals a day, but want to substitute at least 2-3 of my meals with a Meal Replacement. I want to try and lose between 6-10 kgs before the Argus. Which Meal Replacement would be best for me to maintain my energy levels, but to lose as much fat as possible?
QUESTION 2 I am a 46 year old female who has struggled with “diet” and weight issues all my adult life. I am a full time spinning instructor. Have always been very active participating in a range of sporting activities from karate, squash, cycling, spinning, hockey, tennis etc etc. Found that from the time I give up the dreaded habit of smoking about 5 years ago that my weight has just been totally out of control. I have tried every single fad diet that has hit the market but to no avail. I watch what I eat stay away from fats and fatty foods am constantly checking carbo content in foodstuffs that I eat etc etc, Do 6-8 spinning classes a week and still seem to just pile on the kgs.
Last year I started on a low carb high protein diet and successfully lost about 5kgs. The minute I went off that horrid diet put all the weight back on plus some. Tried the same diet again 3 months ago lost 4kgs and once again quit diet and put the weight straight back on.
Could you give me a little more information that you think would be relevant for my situation/age/lifestyle and to assist in a gradual more manageable life style approach instead of the dreaded diet. An eating plan that I can incorporate into my every day life and still enjoy the benefits of a slight weight reduction and loads and loads of energy??????
I am sure that you have heard this story a dozen times or more…………………………PLEASE H E L P!!!!!!!
While the short answer would seem to be “Use FiT Slim-Elite™ and/or FiT Citri-Lean™” this would be irresponsible, because fat loss – especially for active sportspersons, is usually more complex than that.
So please read on…
EFFECTIVE WEIGHT CONTROL GUIDELINES
Weight control is a contentious issue because there are so many variables involved, including genetic, gender & medical conditions. Unfortunately the media, fashion, movie, and certain supplement companies all combine to glamorize only certain body shapes (mostly abnormal) – invariably overly slim (anorexic) women, or extremely muscular men (bodybuilders). The deliberate intention of the supplement companies is in fact to make many completely normal, balanced people feel inadequate and unhappy with their bodies and thereby create a market for their “quick-fix” products.
It is very important to emphasize at the outset that the bodies glamorized by these industries are NOT normal at all! Most are a combination of individual genetics (ie; inherited body shape), excessive dieting anorexia, behavioural disorders (eg; obsessive bodybuilding), cosmetic surgery and/or drug abuse. And despite their outwardly “athletic” appearance, most of these “fashion stereotypes” have little or no athletic prowess and in fact tend to suffer from low self esteem. – ie; not exactly the type of person to pick as a role model!
Typical “hidden” abnormalities which are connected to obsession with physical appearance are:
- Obsessive Compulsive disorders (including anorexia & its male counterpart, muscle dysmorphia)
- Low self esteem / inability to maintain relationships
- Irregular menstruation & infertility
- Mood swings & aggressiveness
- Poor athletic prowess (despite looking outwardly athletic most are purely cosmetic)
- Kidney failure
- Cancer of the liver
- Joint and skeletal damage including osteoporosis
To name but a few…
REALITY However, now that we have put things in perspective, there are many people who do have weight problems (outside of their natural genetic shape) and who need a little guidance to get the right balance back in their lives. It is most important that we learn to accept our genetic and gender limitations, since attempting to change our inherent body shapes too much, causes many problems.
However, instead of learning to accept & manage our energy resources properly, including regular exercise, it is human nature to rather look for easier “quick-fixes”.
MARKET EXPLOITATION This tendency to try and find an easier way makes many people susceptible to blatant exploitation such as that exposed on Carte Blanche during 2003. The extremely overweight owner of one large “sport” supplement / “weight loss product” company (their products obviously don’t work) who advertises extensively on radio & television even admitted on camera that all they were selling was “hope”!
Profiteers like these prey on people’s desperation & lack of expert knowledge, and DO NOT have your best interests at heart! Typically this type of product is sold through discount type pharmacies and chain stores and marketed on television using American style “instant miracle” or “12 weeks to a perfect body” type marketing. These FAD diets do sometimes result in a initial rapid WEIGHT loss over the first few days, but this does not necessarily mean FAT loss – which is why the weight does not stay off. Body fat breaks down slowly, and any diet that sheds kilo’s very quickly will almost certainly NOT be losing fat – just wasting your money!
What really makes me angry is the fact that well known celebrities are often paid large sums of money to lose weight and then give credit to the “miracle product” to convince the public that it is effective. This is blatantly misleading…
WHAT REALLY CAUSES FAT LOSS?
FAT LOSS is caused by creating an OVERALL calorie deficit ( a difference between Energy Eaten and Energy Used) – REGARDLESS OF THE TYPES OF FOODS CONSUMED OR THE TYPE.
QUANTITY OF EXERCISE UNDERTAKEN Exercise and restricting or changing food types (dieting) are simply tools to help create this energy deficit by either increasing Energy “OUT” or reducing Energy “IN”, or a bit of both. Certain foods are preferable to others, but this must be seen in the context of controlling energy intake, NOT because some food magically causes weight loss while others apparently do not. As you will see, carbohydrates are also NOT the enemy! Without them you cannot exercise effectively – meaning that you will not burn as many calories as you should.
Ultimately long term weight management is dependent on eating a balanced variety of foods all the time, but varying only the quantity in proportion to energy needs and what needs to be achieved.
Ie; You need to know how to manage your ENERGY IN vs your ENERGY OUT equation.
While this is basically quite simple, there is a word of caution – DON’T OVERDO IT. Trying to reduce ENERGY IN by too much (to get faster results) will actually tend to slow the metabolism, leading to poor results and negative side effects, just as trying to increase weight too fast without appropriate exercise will cause fat deposits to build up instead of muscle tissue.
ATHLETES – A special problem Athletes and other frequent exercisers often battle more to manage weight, because they on the one hand need to reduce calorie intake to lose weight, but also need to consume enough high energy foodstuffs to fuel their exercise. These are diametrically opposed! In this section we will try to improve your understanding of the subject, so that you can tackle the problem in a manner which reduces fat, but still enables you to maintain reasonable energy levels in order to train effectively.
THE MAIN TROUBLEMAKER
DIETARY FAT is the main culprit for excess fat stored in the body. This is because:
- Fat is the most concentrated form of food energy, containing DOUBLE the calories (energy) of an equivalent quantity of carbohydrate or protein;
- Fat is stored easily and preferentially by the body as fat, and only about 3% of its original energy value is consumed (lost) during conversion from food state to body fat;
- Fat cannot be used easily during high intensity exercise – and the stores in most people are sufficient to sustain them for weeks;
- Fat is “hidden” in many foods and most people are therefore unaware of just how much they are really taking in – normally way too much!
Body Fat is mainly an “emergency” store which breaks down slowly and is therefore really only consumed when it is needed to (a) top-up” slight overall energy deficit and (b) for lower intensity energy (eg; normal daily routine). Contrary to what many supplement manufacturers and amateur fitness trainers will try to tell you, the body does not “burn” much fat during exercise – unless you walk for a couple of weeks with no food!
The message here is therefore; “CUT OUT AS MUCH DIETARY FAT AS POSSIBLE”. However, having said this, you do not have to fanatically avoid fat provided you do not exceed your overall daily calorie budget.
Remember, overall calorie deficit causes body fat reduction, not food type. Selecting certain food types is simply a tool to help manage your energy intake.
If you just sensible about this (not absolutely fanatical) you will still get enough fat as it is present in almost every processed foodstuff. Essential fatty acids (the “healthy” fats) like the Omega fats from fish, soya, safflower, nuts etc are necessary for health & should be substituted for “less healthy animal and hydrogenated plant fats wherever possible. However too much of these will still result in too many calories, and therefore prevent fat loss!
THE ROLE OF CARBOHYDRATES Carbohydrates are an essential part of a proper, intelligently structured weight loss program! Carbohydrates are the easiest (and preferred) source of energy during exercise. This means that any carbohydrates eaten WILL be preferentially consumed the moment you exercise. They are also responsible for keeping overall energy levels up. The amount of carbohydrates consumed is also almost directly proportional to exercise duration & intensity. If you exercise for say 30 minutes you may need 50 grams, if you exercise for 120 minutes you will need 4 times that amount. So do not cut carbohydrate excessively or you will not have the energy to exercise effectively!
Furthermore, pure carbohydrates have half the energy value of fat, and almost a quarter of this (23%) will be consumed (lost) if it is stored as fat. So even if you do consume too much carbohydrate based food, and the excess is converted to fat, the overall contribution to fat deposition is approximately 1/3 that of fat! This means that even the simplest sugars (often singled out as weight gain culprits) are actually MUCH LESS FATTENING than many other “low carb” food products (supposedly less fattening) that contain hidden fat!!!
HIGH PROTEIN DIETS High protein diets have become popular – but this is only because there is an initial, rapid weight loss, which certain unscrupulous companies use this to make a fortune out of duping people into believing their products are some sort of miracle “fat evaporator”. This is not exactly true – as we shall see…
Protein has approximately the same energy value as carbohydrate – but is primarily used for physiological process and tissue repair. It is NOT easily used for energy during exercise (only about 5% of energy comes from protein). However protein can make you feel fuller and digests slower, so you eat less, thus helping to reduce overall calorie intake – it can therefore be a “tool” for the undisciplined to help them feel less hungry, thus controlling appetite better.
However, high protein diets also cause carbohydrate stores in the body (glycogen) to become depleted. This results in the unnatural state of ketosis (where amino acids are converted for energy). This is not a good thing as it is an emergency response to simulated starvation! Because insufficient carbohydrates are being supplied, the body consumes all its carbohydrate stores.
But carbohydrates and water are stored together (3g of water is stored with every gram of carbohydrate). The lack of carbohydrates therefore means that the cells are unable to remain properly hydrated, so water is lost along with the carbohydrates.
Weight loss occurs rapidly, because of the water loss, giving the false impression that fat has been lost. However, it is actually dehydration and is also the reason why the weight comes straight back on the moment a normal healthy diet is resumed; because the body tries to regain its balance and overcompensates (essentially the body “carbo-loads”) by storing additional carbohydrates and water very rapidly. Ketosis also severely limits proper athletic performance, as the body metabolism is slowed considerably, causing mental sluggishness and reducing exercise capacity.
Ketosis does also reduce appetite, so overall calorie intake may be reduced which can genuinely reduce weight – but this is not a healthy long term state to be in.
And you do not want to eat in a manner which is unhealthy for the rest of your life – because it will certainly shorten your life!
High protein diets cannot become a part of a normal lifestyle as they can result in:
- Electrolyte, vitamin & mineral deficiencies
- Reduced exercise capacity
- Loss of muscle tissue
- Excess kidney workload
- Increased cancer & cardiac disease risk
HOW MUCH PROTEIN IS ENOUGH? Your long term protein intake should be no more than about 1.7 grams / kg Body Mass / day. Growing adolescents who are also active sportspersons may require slightly more – up to about 2 grams / kg Body Mass / day. A more realistic level for most active (exercising regularly) adults would be 1.5grams / kg / day. This means around 90grams / day for a 60 kg individual. This in turn needs to be multiplied by 4 to get some idea of the total quantity of high protein foods (eg; chicken, fish, eggs, lean red meat) that need to be consumed per day in order to get this amount of protein. See the accompanying section How to Choose a Meal Replacement for more info on working out and getting protein intake right.
Ie; 90g of usable protein x 4 = approx 360 grams of fish or chicken, or meat per day. If you are way short of this amount, and cannot correct your diet, then there is a case for using an appropriate meal replacement (eg; FiT DuraTrain™ or FiT Metab-Elite 40™) to make up any shortfall.
THE DIET AND EXERCISE TRAP
Many people make the mistake of starting exercise in order to lose weight and then, as they become more motivated, try to accelerate the weight loss by also cutting their food intake – WRONG! Creating a large calorie deficit does not accelerate fat utilisation as the body is shocked into believing it is being starved and goes into a “preservation” mode in which metabolism slows and stored energy (eg; fat) is conserved, rather than used. Furthermore, people doing this tend to become ravenously hungry and therefore often break down and eat too much of whatever is available – often of the wrong things! This has the reverse effect and they end up putting on weight instead of losing it!
The key is therefore to create a slight energy deficit (10% to 20% of calorie expenditure).They will lose weight most effectively if they maintain their nutritional intake, or maybe even increase carbohydrate intake slightly so that they stay within the 10 to 20% deficit range, but still consume enough energy to be able to exercise effectively.
TIMING CARBOHYDRATE INTAKE The best compromise is to make sure that you eat sufficient CARBOHYDRATE calories early in the day (before mid afternoon) and immediately after exercise to maintain glycogen stores quite high, but eat less in the evening / at night when your energy demands are lower – thus creating the desired OVERALL calorie deficit.
ATHLETES WHO WANT TO LOOSE WEIGHT AND GAIN PERFORMANCE At FiT we feel that the best approach for athletes is to separate the two goals and tackle each independently;
FAT LOSS FIRST – PERFORMANCE IMPROVEMENT SECOND The reason is simple. FAT loss (as opposed to the less specific term “weight loss”) requires cutting back on energy, while effective endurance training requires that you maintain a high energy intake. This is obviously a conflict, making it almost impossible to do both effectively together. If they are separated you can concentrate properly on creating a calorie deficit in order to get weight to the desired level, and once this is achieved increase your overall energy intake back to the point where it is then in balance with your daily exercise demands. You can then concentrate fully on performance improvement.
This does not mean giving up on training to lose weight. Obviously these two will overlap, as weight loss (provided it is fat that is lost) will improve power-to-weight ratio & aerobic efficiency – but the separate focus must be maintained or results in both areas will be compromised – and take much longer to accomplish, leading to increased frustration.
Reducing ENERGY IN
The first step towards reducing “ENERGY IN” is to analyze your diet as it is right now. If it includes a lot of fat containing foods (chocolates, chips, biscuits, butter, cheese etc) try to reduce these to the absolute minimum. Sweets or highly refined starches, take-away foods or alcohol (these are high in calories but low in terms of creating stomach bulk) should also be reduced. This is best done by replacing them with other foodstuffs that are high in bulk (keep you fuller for longer), contain carbohydrates, but are relatively low in terms of energy content, (eg; vegetables & fruit). This is essentially what certain reputable weight loss organizations teach – and it is actually the best because it teaches correct healthy lifestyle eating habits that keep you full, not hungry but enable you to lose, maintain or gain weight as required in a healthy manner – regardless of whether you are exercising. Note: This is also where supplements can play a useful role.
Eat MORE (smaller) meals per day – Instead of two or three large meals per day, eat FOUR to SIX small meals – whichever is most comfortable for you. The total quantity of food consumed daily must be the same (if you are just starting to exercise or increasing exercise) or slightly less (if you are not going to change exercise patterns) than you would have eaten in three large ones. This has the effect of speeding up metabolism, which helps to increase the rate at which the body uses calories. Avoid eating just before going to bed. By feeding your body frequently throughout the day, hunger cramps are avoided and energy levels kept stable.
The stomach also becomes accustomed to smaller meals and cravings are reduced. DO NOT LET YOURSELF BECOME RAVENOUSLY HUNGRY. Ensure that the greater proportion of your energy intake is consumed as your daytime meals (eg; breakfast & lunch) rather than the evening meals.
Drink more water – reduce juice or soft drinks, unless they are “diet” ie; artificially sweetened. Consume at least 10 cups of water everyday. Avoid sugar in tea and coffee. Use skim milk instead of full cream. (This is not all that important if you only use very small quantities of milk in tea or coffee)
Increasing ENERGY OUT
Many people complain that they are working out in a gym but are not losing any weight. This normally means that they are either eating too much, (or sometimes too little!) or bolstering every workout with a high energy supplement, which is why we recommend that people first understand the basic principles of “ENERGY IN vs ENERGY OUT” so that eating habits start to receive attention before the exercise part of the program. Obviously if they can address all these issues synergistically, then so much the better.
Exercise of almost any sort increases “ENERGY OUT” and also improves the quality and percentage of muscle tissue in the body, which then requires more “maintenance” by the body and raises the Resting Metabolic Rate (RMR), thereby consuming more calories. But you also need to ensure that your exercise is at an adequate intensity and duration to effectively “burn” enough calories to make a difference.
LOW INTENSITY vs HIGH INTENSITY – WHICH BURNS MORE CALORIES? One myth that needs to be dispelled is the one that slow exercise is better for burning fat than high intensity exercise! NOT TRUE! The reason is again – OVERALL calorie deficit causes fat loss, not so much the type or intensity of exercise.
So if you burn 400 Calories in 1 hr of spinning or 6 hrs of walking – it comes down to the same thing! In fact the high intensity exercise is actually better because the metabolism is speeded up and therefore takes another 30 to 60 minutes to return to normal, all the time burning additional calories – which does not happen with a low intensity activity like walking.
And it is much easier to fit a 30 minute spinning session into your day than 3 or 4 hours of walking! Some upper body resistance training with weights will also certainly not go amiss – and I am not talking about body building either!
Ultimately it is the amount of calories consumed NOT the type of exercise which matters. Someone with a heart condition or who is generally unfit or elderly, would obviously be wiser to stick to the long duration / low intensity type of exercise, but a young, fit & healthy individual would do better with shorter duration / higher intensity exercise to help raise their energy consumption.
THE ROLE OF SUPPLEMENTS
Nutritional supplements (eg; fat burners, meal replacements, diet shakes etc) on their own will NOT cause one to simply lose weight – contrary to what many marketers would have you believe.
HOWEVER, the practical reality is that few people have the time to prepare different “rabbit food” meals to take to work etc and this is where properly formulated nutritional supplements can be very effective as a means to assist weight loss programs by:
- Helping to reduce overall calorie intake through providing a better alternative to high fat / sugar snacks
- Controlling appetite through the inclusion of certain types of dietary fibre and ingredients that signal the brain that you are full
- Ensuring that nutritional intake remains complete and balanced
- Providing herbal adaptogens that assist the body to accept its new state of balance (lower fat percentage) and not try to revert back to the old state
- Providing mental mood elevation for additional motivation and discipline (when you feel “down” you are more likely to snack on chocolates!) You will also enjoy better workouts and burn more calories
- Assisting with breaking down fats for energy during exercise
- Convenience (you are more likely to stick to a plan if it is easier to get the right food at the right time)
THIS IS PRECISELY WHAT Slim Elite AND Citri-Lean ARE DESIGNED TO DO In the absence of full dietary analysis – the best product/s to help lose weight and maintain energy levels are FiT Slim-Elite™ and FiT Citri-Lean™ – as they are specially formulated to help reduce calorie intake and lift energy levels. The FiT Slim-Elite™ pack also contains a professionally structured diet plan, which will result in consistent fat loss in a healthy and long term manner, with adequate energy levels. But having said that, good results have also been obtained with products like FiT Metab-Elite 40™, and even FiT DuraTrain™, provided they are incorporated properly into an overall calorie reduction plan. Meal timing is very important, so using these products to ensure an intake of quality nutrition immediately after, or during training will also help to maintain stable energy levels, but still create the slight calorie deficit that cause long term, permanent FAT loss.
FIT BetaAccelerator Mk2™ is particularly effective in assisting with having harder, more intensive, calorie consuming workouts.
Properly formulated supplements can be a useful tool in weight loss programs as they can help you to manage the quality (eg; less fats / sufficient protein) & timing of your food intake (eg; immediately after exercise), and can also help reduce hunger through certain ingredients in their formulation. However they will not help if you do not also create the overall calorie deficit!
FIT SUPPLEMENTS THAT ARE EFFECTIVE TO WEIGHT LOSS PROGRAMS
CALORIE COUNTING We have attempted to cover the broader principles behind effective weight loss so that you can practice them without becoming fanatical about “calorie counting”, or feeling guilty because you ate something you shouldn’t have on a particular day. All that we have said is basically common sense and most people should be able to get results by following these principles.
However, for those who are still struggling, or who need to see faster results, a more scientific approach will help you achieve this. This section therefore goes into greater depth about exactly how much energy you need – and how to work it out. Fortunately it’s not that complicated!
USE MODERN TECHNOLOGY! A heart rate monitor is a good investment as it helps you to see exactly what level you exercised at during for example a squash game or spinning session, how many calories you burnt etc. This in turn will help you develop a “feel” for what works and what doesn’t.
HOW FAST SHOULD YOU LOSE WEIGHT? Successful, long term weight loss takes place slowly – not fast, so the body can adapt to its “new”” state of balance and gradually dips into its fat stores to make up the deficit.
As a guide – a 65 – 70kg person should not lose more than 250g to 500g per week. Heavier people can lose more, but should not exceed about 1 kg (2,2 lbs) per week.
WORKING OUT YOUR RMR Start with calculating your Resting Metabolic Rate (RMR). This is the amount of energy your body needs to survive each day, even if you don’t get out of bed.
To do this, multiply your HEALTHY (goal) weight (in kg) by 22 calories. If you are significantly overweight use a midpoint between your goal weight and your current weight.
Eg; 65kg X 22 = 1430 Calories. This is your RMR
Add more calories according to how naturally active you are (excluding deliberate exercise) during the day.
Sedentary people (eg; office workers who sit around most of the time with some walking).
Add 20 to 40% of your RMR – eg; 1430 x 30% 1430 = 1859 Calories
Moderately active (eg; Typical housewife with kids, doing shopping etc)
Add 50% of your RMR – eg; 1430 x 50% 1430 = 2145 Calories
Very Active (eg; Job which involves quite a lot of physical work, walking backwards and forwards to fetch things, lifting, carrying, etc)
Add 60 to 80% of your RMR – eg; 1430 x 70% 1430 = 2431 Calories
Add more calories for purposeful exercise.
This is where a heart rate monitor with calorie consumption can be of great assistance. If you burn say 400 calories in 45 minutes, 3 x per day, you will add another 1200 Calories.
This will give an approximate energy requirement of :
RMR (1430) Daily activity (715) Exercise calories (1200) = 3345 Calories per day
This is how much energy the person in the example would need to have sufficient energy for daily activities and remain at the same weight.
To lose weight they would need to reduce this by between 10% and 20% (335 to 670 Calories) so that their food intake is between 2700 & 3000 calories per day. And if they need to gain weight the reverse would apply.
The key to long term weight loss is to maintain a balanced diet, with sufficient quality carbohydrates for energy– BUT with a slight calorie deficit in relation to your particular daily activities. The difference between your calorie intake and calorie output should be no more than about 20%. Any more than this causes the body to take defensive measures (self preservation) and your metabolism actually slows down and conserves fats in case of longer term starvation. Maintain your protein intake at about 1.6g / kg Body Mass / day for adequate tissue repair and stable blood sugar levels.
Try to set a specific goal of creating an overall calorie deficit – even though you may not feel quite as energetic as normal. Products like FiT CitriLean™ are designed to help with this “discipline” by providing some mild herbal energy stimulation, appetite suppression and fat metabolizing without bringing additional calories or unbalancing your diet. FiT SlimElite™ can provide a light, but filling and balanced snack which, if used to replace something less suitable, can help to reduce overall calorie intake. Furthermore, it contains herbal adaptogens which assist the body to accept its new state of balance, so it doesn’t suddenly “rebound”.
USE COMMON SENSE Obviously on days when you do not exercise you should reduce food intake proportionately, BUT THIS IS NOT ESSENTIAL so don’t feel guilty if you slip for a day or two.
REMEMBER! Weight management is a way of life, NOT a punishment!
It is fine to relax and eat a bit more on days when you need more energy, and when you are celebrating special occasions. Do not deny yourself foods you like – just control the amount you eat of them. This way you are less likely to break down and binge.
Choosing which foods to eat in the broader sense is where it gets more complex, due to the vast variety out there.
I really cannot go into it that kind of detail here.
I therefore suggest that you look up one of the nutritional analysis guides available on the internet or purchase a copy of the “Nutritional Almanac” which will give you the information you need to make informed choices about what to eat. With a little practice you will get a “feel” for what say 2700 Calories a day feels like (eating the foods you are accustomed to) and it will become “second nature” and easier to control. Your body will also not go into “self-defence mode” nor will it try to rebound to its former state of balance.
The weight should now start to reduce – not instantly, but safely and manageably – and it will stay off! GENETIC & GENDER LIMITATIONS
ONE LAST THING… It is also important to understand that we are all genetically different and have different “normal” body shapes. The body does not like going outside of these natural parameters – and if you do there is invariably some sort of penalty. That is not to say that you are destined to always be overweight, but your body may be resisting it, and you may need to lower your sights a little for long term stability. It is possible to be fit & healthy AND have a fairly high body fat percentage, and is far better than being anorexically thin, unfit and unhealthy!
Women especially need more fat than men – this is part of their ability to reproduce & nourish children, and is illustrated by the fact that it is 90% lean women that have menstrual and fertility problems! Healthy women naturally have more body fat than men – AND DO NOT NEED TO BE ASHAMED OF IT!
Men on the other hand were originally the hunters, and need to be leaner and stronger. This is why men lose weight more easily than women.
However, the fact that some people only put on weight after stopping smoking indicates that their weight gain is almost certainly diet related. Weight gain is common amongst ex-smokers as they often subconsciously replace the one habit with another ie; “snacking”.
I hope that you have found this useful!