How to Eat More, Exercise Less, Lose Weight, and Live Better by Jonathan Bailor.
Ditch calories — Return to SANE SMART living.
Daily Health Today. Daily Step to Healthy You.
Ditch Calories. Eat REAL FOOD. NOT food like products.
Champions to eat:
vegetables, fish and meat of good quality, eggs, nuts and seeds.
Just finished the book.
I was very happy reading the book. I found out, that there is a book, that reflects almost my exact thinking, the exact practice I follow myself and recommend to everyone.
I learned from experience mostly. My own, of my friends, family, clients. Now science is catching up.
As the books promises so it delivers.
The recipe for “How to eat more, exercise less, lose weight and live better”.
It’s not a dream. It’s not some new secret silver bullet solution, not some superfood diet or super complicated plan.
It’s smart and sane approach. Just like it should be.
The reason why it’s not mainstream yet — it doesn’t sell anything. No food products. No exercise equipment. Nothing. Quite the opposite. You’ll eat more food buying less products. You’ll get fitter with much less exercise and no need for gym memberships or some special fitness equipment.
It’s against all the marketing efforts of food, fitness, drug, supplement industries always trying to sell something. Anything.
Sane smart people are not the best buyers. They don’t buy much stuff. What’s needed, when needed instead. Smart sane people care about quality, not quantity. Food included. Exercise included.
My main takeaways from the book:
No. You do not need to count calories to get really lean or to lose weight.
No. You do not need to starve either.
No. You do not need to go crazy about some insane exercise program or super complicated meal planning.
No. You do not need to work out for hours to lose weight. And you certainly do not need it to get healthy. You do not need hours of cardio or strength training or daily interval training. Quite the opposite.
No. You do not need to eat 6 times a day to get your 6 pack.
No. Your body is not calorie burning machine and Calories In = Calories Out equation doesn’t guarantee weight loss or health benefits. Especially not long term.
Yes. You do need to change quality of your food to get fit and healthy and lose weight permanently. It never was about HOW MUCH you eat but about WHAT you eat.
Yes. Your body is a run-by-hormones machine. You should be eating food to orchestrate your hormonal balance for optimal and permanent weight loss and health.
Yes. You do need to move to stay healthy and fit. But exercise, even daily, doesn’t mean you have an active lifestyle, the one that promotes health and weight loss. You can be sitting on your rear end the rest 23 hours of your day and have a body of a couch potato exercising an hour daily.
Yes. You do need to do something with heavy objects to make your muscles work for health, longevity and weight loss/weight maintenance. BUT. It’s not nearly as much as you might think it is.
I love how Jonathan created this abbreviation — “SANE” Foods, describing the quality of foods, that we should be eating.
S for Satiety. How long the food keeps us fool. The longer — the better.
A for Aggression. How likely foods are to be stored as fat. The less aggressive — the better.
N for Nutrition. The quality of food, macro and micro nutrients, vitamins, minerals, fats, carbs, proteins, fiber etc. This tells us how good for our health the food is. The more nutritious — the better.
E for Efficiency. How efficiently our body converts foods into fat. The less efficient — the better.
Jonathan introduces the concept of Smart Exercise.
Meaning, to exercise to gain as much as possible benefits with the least amount of time and least amount of negative side effects like stress and inflammation that can be an issue, when we over-exercise and under-recover. It turns out, that it can be as little as 20 minutes of exercise per week, and then the rest of the time we lead an active lifestyle — do yoga, walk, play, use the stairs, stand up more, park the car further to walk more.
There are a few other interesting points, that I didn’t read anywhere else about.
The concept of Set-Point.
Set-Point is our basic body weight, that we easily maintain and return to living our lifestyle on autopilot almost. It’s the weight, that we tend to come back to after some insane diet too.
Set-Point is our weight designed by our hormones. And yes, you might starve yourself and lose weight, but if you don’t change the lifestyle that changes your hormonal balance, then you’ll return eventually right where you started, to your set-point, if not somewhere worse.
For that set-point to change and for you to transform into “naturally fit and slim person”, you got to change your lifestyle, quality of it. You got to start eating sane and exercising smart.
I never actually read about this concept of body weight set-point, described in such great details, explaining exactly why we tend to maintain the same amount of body fat throughout our lives, if we don’t change much of what we do.
Another interesting point is the stress put on creating good hormonal environment for weight loss before we do anything else, before we think of anything else. And yes, we change our hormones through the foods we eat and through other lifestyle choices, but the goal is not Calorie In = Calorie Out equation math, but the changes in our hormones, how our body produces, uses them, how our body reacts to them.
Look through the table of contents. Most of the titles are self-explanatory, telling us what the book is all about.
PART I: THE CALORIE MYTHS
- The Myth of Calorie Math
- Your Set-Point Weight
- How Your Set-Point Rises and How to Lower It
- Eating More Doesn’t Make You Fat
- Exercising More Doesn’t Make You Thin
- The Myth That All Calories Are Created Equal
- Calorie-Quality Factor 1: Satiety
- Calorie-Quality Factor 2: Aggression
- Calorie-Quality Factor 3: Nutrition
- Calorie-Quality Factor 4: Efficiency
- The Myth of Moderation
- Where the Calorie Myths Came From
- Low-Fat, Low-Cholesterol Confusion
- Why Good Health Is Bad Business
- How Humanity Can Achieve SANEity
PART II: THE SOLUTIONS
- Go SANE with Your Diet
- SANE Carbohydrates
- SANE Proteins
- SANE Fats and Sweets
- The Ten Principles of SANE Eating
- Get Smart with Your Exercise
- The Six Principles of Smarter Exercise
PART III: THE SANE SOLUTION AND ACTION PLAN
- Smarter Subconscious
- Five Weeks to Complete SANEity
- Simple SANE Cooking
- Your Smarter Exercise Program
One other thing I wanted to mention — recipes. Finally I found the book, that is full of simple recipes with simple whole food ingredients, no sugars, selling no special ingredients or some superfoods, for the most part using all the real foods that nature makes for us, foods with no labels.
I found so many recipes — snacks, salads, soups, main courses, desserts — that I’d like to try and make a part of my diet. That doesn’t happen often for me! Most of the recipes for some diet or new way of eating are just too complex and with many ingredients I’d question.
I loved the recipe section! And can’t wait to try to make
Almond Pear Cereal
German Chocolate Pancakes
Chicken Avocado and Walnut Salad
And so healthy and simple!
One thing I didn’t particularly like — the design of 5-week plan to SANE eating. Mostly because it’s a bit confusing and complicated, the way Jonathan describes it, even though the principles underneath are simple.
Other than that, the book is AMAZING!
I’d read it, if you are interested in losing weight and getting fit permanently without starvation, counting calories and hours of exercise.
I’d definitely apply everything, tweaking it to fit your lifestyle. — That’s what I’ve been doing, my version of it. And look where it got me.
I never felt or looked better, and it never felt that easy to have my abs so well-defined!
It feels like no work at all now. Just you know, eating real foods and moving around. That’s it! — Check out the book for details. Ask author the questions, ask me questions, if there is anything you want to clarify or get advice on.
Read it. Use it. Lose it!