Lose Weight Here: The Metabolic Secret to Target Stubborn Fat and Fix Your Problem Areas

by Jade Teta, Keoni Teta

Tired of trying diets that don’t work or aren’t sustainable? Lose Weight Here is your diet antidote. From Drs. Jade and Keoni Teta, founders of Metabolic Effect, this revolutionary approach to weight loss and lean muscle toning works with your metabolism--through hormonal balance and strategic calorie reduction--to produce permanent weight loss and sustainable results.With customizable eating and workout plans, you can target stubborn fat so that it burns at the same rate as fat in other areas of your body. That translates to outstanding results, right where you want them.Based on hard science, sound nutritional and psychological principles, and remarkable testimonials from some of the 100,000 people that the Tetas have helped in their gym and online, Lose Weight Here is your key to weight loss success.

Genres: Health, Nonfiction, Fitness

258 pages, Kindle Edition

First published April 14, 2015

About the author

Entrepreneur, bestselling author, and Naturopathic Doctor. Dr. Jade Teta is an expert in physical and personal development, specializing in functional medicine, metabolic conditioning, and humanistic psychology. A continuing education provider for health and fitness professionals, Dr. Teta has sold more than one million books, video workouts, and online health programs to the general public. He’s a contributor to the Textbooks Of Natural Medicine and Integrative Sexual Health, the founder of Next Level Human, and host of the Next Level Human podcast. For more information, visit jadeteta.com and nextlevelhuman.com.

Reviews

[Devin · Rating 4 out of 5]

Notes:
Dieting is making you fat, and it has made your metabolism defective (xi).
Calorie =Weight Loss= Balanced Metabolism is FALSE!
Balanced Metabolism=Natural Calorie Reduction=Permanent Weight Loss is TRUE!

"To get lean and change the shape of your body quickly, you've got to stop counting calories and endlessly working out."You will need to let go of your obsession with numbers and instead focus on your body shape (xiii).

Law of Metabolic Compensation-
The body is intelligent and its primary concern is defending its fat stores because it knows that once your body fat is gone, it can't survive (3). So it first increases hunger and cravings so you will eat more, then slows the metabolic rate so you will burn less (4). There are 2 ways to create a calorie deficit and balance hormones for sustained fat loss. 1) Eat Less, Exercise Less (ELEL) 2) Eat More, Exercise More (EMEM).
Your metabolism isn't good at burning fat and building muscle at the same time (5). These two processes require completely different metabolic actions; catabolism (burning fat) and anabolism (building muscle). So if you try to build muscle in order to lose fat, you will add fat along with muscle and just look bulky; if you just try to burn fat, you'll be burning muscle too. Before you lose weight, you have to learn how to balance your metabolism (6). Balancing your metabolism will: Curb hunger so you can naturally cut calories, bolster energy, and control cravings for unhealthy foods. The end result is sustained weight loss.
Research shows that the basal metabolic rate (BMR) - The amount of energy you would burn in a day if you just sat around and did nothing - accounts for more than two-thirds of the calories burned in a day. Muscle tissues use more than half of the energy we burn at rest, so one of the best things you can do is gain or a least maintain muscle. To do that, protein and weight training are your best tool (7).
To break the cycle of dieting, avoid the Eat Less, Exercise More model. *In order to reduce fat, you must set your protein intake higher." Indiscriminately cutting calories or carbs can cause the exact things you're trying to avoid (fat storage and a weakened metabolism)(11). The trick is to choose carbs that have higher amounts of fiber and water vs. dry, sugar-and starch-rich carbs. This means getting most of your carbohydrates intake from non-starchy vegetables, low-sugar fruits, and "Wet carbs" like oats and beans instead of from bread and pastas. Non-starchy vegetables like broccoli, spinach, and kale, as well as fruits like berries, are your best sources of helpful carbs (12).

You can think of hormones as your internal mail carriers; they are simply messengers. Whenever your body needs to make sure that some complex function takes place, like digestion or an adaption to growth or a reaction to stress, it releases a hormonal messenger. The job of these messengers is to go tell cells how to respond. Your body is never sending just one messenger at a time. It sends lots of messengers. Some tell the body to burn fat, some tell it to release sugar, others help control hunger and send the signal to build muscle. Your metabolism is constantly responding to multiple hormonal messages. When these messages are balanced and coordinated, hunger is suppressed, energy remains stable, cravings are subdued, and fat is burned while the muscle is maintained. That's what you want and why focusing your attention on either muscle shaping or fat burning is critical (23). Hunger is both biochemical (influenced by hormones) and behavioral (influenced by habit). Control your hunger by eating more foods that are higher in protein, fiber, and water. Then add wet starches or fat in small amounts up to your individual tolerance as a next step (24). To control behavioral hunger, drink water during typical meal-times or eat water-based foods having negligible calories like celery, lettuce, bell peppers, and cucumbers. Behavioral hunger is less intense and more easily overcome than biochemical, which continues to reappear and gets stronger (25). Hunger is felt in the gut; cravings are felt in the head as a feeling of desire. So when you find yourself eating out of boredom, that is not hunger - it's a craving coming from the brain, not the gut. Cravings arise out of brain chemistry and habits. Cravings develop out of expectations in the brain and are associated with the primitive reward centers of our brains (27).
The metabolism of lean people doesn't act like those of overweight and obese people (31).

There is fat stored underneath the skin. We call this subcutaneous fat. This is the squishy stuff that hangs over your belt and appears lumpy. Then there is fat we store deep inside the torso, around our organs, and under our abdominal muscles; another name for the internal organs is the viscera, so this called visceral fat. This is the stuff that gives many men that large, protruding belly (36). The most stubborn fat on the body is the fat under our skin, the subcutaneous fat (37). Subcutaneous fat is far more difficult to lose than visceral fat. Subcutaneous fat is stubborn because it is more reactive to insulin, has a lower blood supply, and has more alpha-receptors.
The male belly is helped rather than hurt by having more testosterone (38). **Male belly fat will respond to both ELEL (starving the fat) or EMEM (Feeding the lean). For male belly fat, carbohydrate intake modification is key. Carbohydrate intake should not be too low or too high-both extremes lead to hormonal imbalance. Too low means increased cortisol and slows the loss of belly fat; too high means too much insulin and slowed the loss of belly fat.

"From this moment on, you have to realize you can no longer approach your body-change goals with the mindset of a dieter." (42)
"There is only one diet rule that is true: Do what works for you (43)

Protein and vegetables help blood sugar and provide plenty of bulk to fill you up (46). Because they have less fat and starch, they also have very few calories. In other words, they give both low calories and hormonal balance, the ideal formula for fat loss. When your Hunger, Energy, and Cravings (HEC) are out of whack: 1) Add more protein, fiber, and water (such as lean protein and veggies) 2) Add fat 3) Add starch and subtract fat 4) Add starch and fat 5)Add one or two snacks between meals.

Your tools for measuring body composition are a scale and a tape measure (47). Men will measure their waist-to-chest ratio to assess their body shape (48). For men, the waist-to-chest ratio should be less than 0.8, with 0.77 being the number typically preferred by those who are romantically interested in men. Always measure yourself at the same time of day and under the same conditions.

***"What we can tell you is never, ever use exercise to burn extra fat or get yourself moving. It simply does not work in the long run and will almost assuredly cause weight-gain rebound because it almost always throws HEC out of check. Stubborn fat is burned in the kitchen. Always make your adjustments with your food." (50)

*** Starve the Fat Phase: Eat Less, Exercise Less
This phase is best thought of as a means to repair your damaged metabolism and starve your fat without feeling starved (59). In this phase you will:

Eat less food and consume fewer calories
Exercise less frequently
Eat three meals a day
Eat fat and starch sparingly
Fast for 12 hours every night after dinner
Weight train only twice a week
Eliminate intense cardio workouts

Follow this plan for 2 weeks and follow the 3-2-1 Eating and exercise plan (60).
Eating:
3 meals a day
2 meals are protein based and sugar and starch-free
1 meal is a regular 3-2-1- meal and should include starch
A regular meal here means 3 parts vegetables, 2 parts lean protein, and 1 part starch or fat on a dinner plate

Exercise:
3 rest and recovery activities per week
2 traditional weight-training sessions per week
1 to 2 hours of leisurely walking (about 5,000-10,000 steps) on all or most days

Choose a protein powder brand (for shakes) that delivers at least 20 grams of protein per serving (65). The number of grams of protein plus the number of grams of fiber should exceed the carb grams in the shake. Recommended: Hemp Force and PlantFusion

Protein Meals: A high-vegetable, protein-based meal that's low in fat and starch is preferred over shakes. If you're not consuming a shake, aim for 20-50 grams of protein (66). Good protein foods are a 4-egg omelet (with a half cup of raw tomatoes, spinach, and mushrooms), 4-8 ounce chicken breast with a side salad, or protein-based soup. In a slow cooker you can: Place 6 boneless, skinless chicken thighs, 1 head chopped kale, 1 large chopped onion, 1 small bag (about 16 ounces) precut, prewashed baby carrots, 9-12 cloves crushed garlic, and 1 tbsp chopped fresh or dried rosemary plus sea salt and ground black pepper to taste in a slow cooker (66).Cook on low for 8 hours. Divide into small containers and store for the week for an easy meal you can quickly heat up.

A trigger food is one that causes undesirable effects after eating it and/or silently keeps you from achieving the diet and weight-loss results you’re after (77). Trigger foods can also be foods that silently keep you from getting results due to hormonal changes, hidden sources of calories, or undesirable effects on the immune system.
The more variety in flavor, the more we eat and the more we crave (78). The simplest diet may actually be the least likely to cause cravings.

Used periodically during the week, buffer foods have the ability to balance your metabolism (79). Ex: If you have two small squares of dark chocolate in the afternoon when you’re craving candy, you might avoid a large pizza later that night. A food that you can’t stop eating is not a buffer food, but a food you can eat a small amount of and feel satisfied by is.

“You need 7 to 9 hours of [sleep], and that might be the most significant component of this entire weight-loss puzzle. It is the hormonal reset button. It will impact how much and what you eat the next day. People who don’t get adequate sleep have more cravings are hungrier, have less motivation to work out, and have more depression and anxiety. As a result, they gain weight.” (81)

*There is a slight difference between moving and exercising. “Movement” is a form of transportation or activities of daily living, and it has been a necessity for all of human history. “Exercise” as we think of it is a modern-day construct that was not engaged in by the population outside of athletes until the late 1960s and 1970s. “Movement is far more beneficial to weight loss and health than exercise. Research shows those who move all day but do no exercise fare better than those who sit all day but do exercise for 30 to 60 minutes. We encourage you to move as often as you can, always remaining aware of the difference between movement and exercise.” (82)
Exercise is futile without a proper diet. *"Once your diet is balanced, however, adding exercise can speed the release of fat." Exercise is neither healthy nor weight-loss friendly if it causes you to crave and eat too much of the wrong foods later (83). Long hours spent running or jogging can prompt those kinds of hunger and craving reactions. Exercise that is longer and more intense will usually increase hunger and cravings shortly after the workout is complete. Walking, which really qualifies more movement than exercise, should be a dominant form of activity in your life, especially in the Eat Less, Exercise Less phase of restoring metabolic function and starving fat (84). "You really can't do too much slow, relaxing walking." Power walking is not the same as leisure walking. Leisure walking is what is most beneficial in lowering cortisol secretion, while power walking may raise it.

3 Rest and Recovery Sessions can Include: Epsom salts, a massage, sex, restorative yoga class, tai chi, taking a nap

**2 Exercise Sessions
In the 3-2-1- workout, you'll do four exercises: Shoulder Presses, squats, bent-over rows, and pushups. Do 4 or 5 sets of 8-12 reps for each exercise, using a weight heavy enough that it makes the last reps almost impossible to lift with proper form. Be sure to take 1-3 minute rests between sets (86).

1-to 2-Hour Walking Sessions
These slow, leisurely walk should be done on all or most days of the week, and they are the most critical aspect of the ELEL phase. Make sure you're moving at a pace equivalent to walking a dog (92).

Eat More, Exercise More (EMEM) = 4-2-2 Eating and Exercise Plan

Eating Plan (96)
4 meals per day
2 of those meals are protein shakes or protein and vegetable based.
2 of those meals are regular meals containing starch and are being consumed after you've done your workout
Enjoy up to two rewards or cheat meals each week if it doesn't upset your momentum

Exercise Plan (97)
4 Metabolic chain workouts per week (20 minutes each)
2 rest-based interval training (RBIT) sessions per week (20 minutes each)
2 hours or more (about 10,000 to 20,000 steps) of leisurely walking on as many days as possible

Eat veggies and proteins before starches (99). If you aren't satiated after your meal, you may need more protein. Eat your veggies first in every meal to fill up before moving on to protein and then starches (104). "Don't be afraid to add fat, salt, and spices to your vegetables."
Set your protein grams to your weight in pounds. So a 200-pound person would be eating 200g of protein per day. If you weigh more than 200lbs, 200g is the maximum protein intake, so set your level to 200g as well (106).
Eating your biggest, most starch-rich meal after you finish your workout is optimal (114). ***Muscle can't be gained in a time of calorie deficit. In order to gain muscle without storing fat, you need to be aware of how the metabolism functions.

Metabolic Conditioning (4 per week)
If the body is not being pushed to higher intensities than traditional aerobic exercise allows, you are not reaping the best benefits for your metabolism. If you take long rests between sets, are not feeling your chest pound, and are pacing yourself during long workouts, then you're not doing metabolic conditioning (117).
Rest-Based Interval Training (Twice per week)(126)
5-minute warmup doing a low-intensity version of the exercise for the workout
-20sec full exertion sprint followed by slow-motion rest as long as is required
then repeat with 30 seconds, then 40 seconds, and then 60 seconds. Repeat this sequence for 20 minutes, completing as many rounds as possible.
-5 minute cool down

Set your exercise schedule for the week and eat more on the days you exercise. Eat less on recovery days (133). Once you are active, exercise soreness should not be chronic and should always resolve within a few days (154). As your metabolism regulates and heals and you lose weight, your sleep will improve. As you start to sleep better, you'll notice your metabolic function steadily improving.
"We are not Team Paleo or Team Vegetarian; rather, we are on both teams and everything in between. There is only one rule in nutrition we now believe with all our hearts: Do what works for you." (168)

Anytime you eat anything, you will slow down fat burning. All this talk in the nutrition world about speeding up your metabolism with certain foods is a false statement. A fat burning or fat loss food is a food that when eaten reduces hunger in the moment and causes lasting hunger suppression, keep your HEC in check, and make it far less likely you will - or can - overeat. These foods are rich in protein, fiber, and water and deficient in starch and fat (169).

**Fat Gain Formula = (High Fat + High Sugar) X Stress
Fat Plus Sugar will sabotage your willpower (175). Standard low-calorie diets can increase your level of cortisol and perceived psychological stress, and some researchers believe this is one of the key reasons they fail (177).

Many of the negative effects of fasting come from not understanding how to properly pair it with training. Fasting for 16-24 hours day after day while working a stressful job and engaging in high-intensity metabolic conditioning or cardiovascular workouts several times a week is not a great solution for the vast majority of people. This is an extreme version of eating less and exercising more. However, pairing fasting days with relaxation days and no-exercise days and then eating normally on training days is entirely different. The latter approach is much like the 3-2-1 and 4-2-2 protocols in this book (185).

Since belly fat can mostly be attributed to stress, consider any and all rest and recovery activities that lower stress: Make sleep a priority, get 1 extra hour of sleep, get a massage, take a luxurious bath, take a nap, have sex (199). Whereas female belly fat does best with the more restorative 3-2-1 protocol, male belly fat responds more favorably to the 4-2-2 protocol (205).
Six Pack Formula: (Protein + Vegetables) X (Sleep +Intense Exercise).
Your fix lies in replacing sugar and starch with fiber and raising protein consumption while normalizing fat. The foods with the highest ratio of the fiber relative to starch are the nonstarchy vegetables; you will shoot for 9 servings per day. One of the biggest mistakes many make when looking for a tight six pack is mistaking starches like beans, corn, and potatoes for vegetables.

[Michele · Rating 3 out of 5]

So you know of course that spot reducing is not really possible? The authors are up front about this if you get past the marketing hype.

I have mixed feelings about this book. On the one hand, their suggestions sound an awful lot like the dieting they say we need to get away from. Their 30/40/30 numbers put me at 930 calories a day on the elel phase. That is clear starvation in any case and won't work in the long run no matter how well I manage to balance hormones. However, the nonstop litany is to be a detective and find out what works for you. I like the tools they provide for doing that. (HEC) I don't like that it is not vegan friendly...though I have some weight to lose, my detective says that works better for me. I do like the suggestion that rest and recovery need to be part of the process, especially for people with stress fat. All in all, maybe a worthwhile read, but take the specific suggestions with a grain of salt.(and they even say that!)

[Renee · Rating 4 out of 5]

The title of the book is a misnomer of sorts. It’s not a book about spot reduction but how to eat optimally for fat loss. What I like most in the book is that it encourages the reader to be their own diet detective and not just attach themselves to the latest fad. I had practiced eating the way the book suggested ELEL for years and was successful. My problem is that I didn’t change my eating when I started working out more. This book is encouraging me to try it again and to figure out what I need to do to continue working out while losing fat and keeping my hunger, energy, and cravings in check.

[Karen Tauriainen · Rating 2 out of 5]

Interesting idea, but seems outdated with all recommendations being for a very low fat diet. No help at all for any women past menopause.

[Aimee · Rating 4 out of 5]

Good info and reminders on being in charge of your metabolism and continually adjusting eating and exercise habits to suit you.

[Nancy Jones · Rating 3 out of 5]

Found this to be an interesting read.

[Brandi · Rating 5 out of 5]

This book is a game-changer. I've loved the ME content in the past but this can be handed to anyone and they will gain knowledge and motivation to make a lifestyle change. Can't wait to share it!

[Jen · Rating 3 out of 5]

Interesting, I actually own this. I need to put it into practice though.

[Vladan Fejlek · Rating 2 out of 5]

Seriously, i am little bit disoriented... large portion of the book (more than 80%) is not about target stubborn fat, as regular people understand it

[Steve Henley]

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