Whether you want to burn fat or build muscle, carbohydrates play a key role. If losing weight does not work, carbohydrates and a corresponding blood sugar level are often to blame.
Blood sugar is simply free energy, which is available quickly and across the body thanks to the vascular system. If this energy is present above a certain amount, your fat stores remain untouched.
Because the demand for energy is extremely high in adolescent years, we get away reasonably free of weight damage even when eating a crappy diet.
With age, however, the energy requirement goes down and over 40 the demand is usually significantly lower. Your weight loss success is now greatly dependent on the blood glucose level not exceeding a certain amount.
Luckily this can be measured at home quickly and easily. All you need is a meter, a lancing device and test strips. You can buy a set from $6 on Amazon.
Then you test your fasted glucose level daily for one week, right after getting up. Ideally, you see a constant value of less than 4.8 mmol/L (or less than 88 mg/dl here in the US because of the different measurement unit used).
If your value is around 5.5 mmol/L (100 mg/dL) or higher, any weight loss attempt almost always will lead to great frustration.
What can you do to the lower value?
The solution is simple – to implement it in everyday life much harder: Eat less carbohydrates.
Avoid products containing sugar as an ingredient. For example, sweets, pastries, jams, soft drinks, alcohol, bars, muesli, energy drinks, etc.
If that is not enough, you take it to the next step by completely staying away from grains and dairy for 14 days.
If the blood glucose level doesn’t come down despite serious efforts, others factors may be at play. In addition to carbohydrates the following circumstances also increase blood sugar:
- Inadequate sleep
- Stress from work, relationships, finances, etc.
- Hidden sensitivities to food, environmental pollutants, etc.
When you have cleaned up your diet and the blood glucose level remains above the 4.8 mmol/L (88 mg/dl) mark, I recommend to further investigate these factors and apply the necessary changes.
But at first, start with the obvious and avoid the muffins, sweetened breakfast cereals and iced lemon cakes (my former favorite).
Enjoy losing weight successfully – even when over 40!
Thank you for reading,