Earli.US Have you ever felt so desperate about your weight (perhaps because of an important upcoming event) that the thought of a starvation diet crossed your mind? Have you ever thought along the lines of “Well, it's not good for my body, but I need to be in good shape, and if I barely eat for a week, then I have to lose weight – right?”
Common Diet Mistakes - Why Starving to Death is Bad for Your Health
Have you ever felt so desperate about your weight (perhaps because of an important upcoming event) that the thought of a starvation diet crossed your mind? Have you ever thought along the lines of “Well, it's not good for my body, but I need to be in good shape, and if I barely eat for a week, then I have to lose weight – right?”
Wrong! A starvation diet is one of the worst things that you can ever do, both in terms of health and in terms of your weight loss effort. Unfortunately, starvation diets are something a lot of people still believe in, mostly because they seem easy and, on the surface, make a lot of sense. The goal of this article is to share with you some of the most common mistakes that you can easily avoid when it comes to picking a diet.
This cannot be stressed strongly enough – starvation diets are not only bad for your health, but they also cause you to gain, rather than lose, weight in the long run! A starvation diet means that your body will not have enough energy to power itself. Initially, it will dig into its energy reserves and burn up some of the fat. However, it will also start destroying muscle tissue to get what energy it can for your body.
More importantly, your body will go into what is known as “starvation mode”. This happens when your body realizes that it's not getting food at the regular intervals it is accustomed to. As a result, since it doesn't know when its meal is coming next, your body will start saving up all the energy in can (think of it as an emergency stockpiling mode).
When your body is in starvation mode, it will try to use up as little energy as possible. Your metabolism rate will slow down dramatically, and all non-essential energy will be stored in the form of - you guessed it - fat. As a result, a starvation diet can actually make you gain weight in the long run.
Of course, this won't happen overnight. If you go on a starvation diet, then, over the first few days, you may noticed a dramatic drop in your weight. The bad news is, this weight loss is not sustainable. As soon as you start eating normally again, you will gain all the weight you have lost – and then some. The reason is that, since your body will need time to switch out of the starvation mode, eating normally will mean that the energy you normally spend will be stockpiled as fat instead. This is the main reason why you sometimes go on a starvation diet and then realize that all of the weight has come back a month later.
In short, a starvation diet is not only damaging to your health – it simply does not work. The best kind of diet is the one that combines regular meals, while cutting down (but not eliminating) on all the unnecessary calorie intake (for example, cakes or sweets). Unlike a starvation diet, a balanced nutrition plan won't give you immediate results. But you will lose weight nonetheless, and, more importantly, you won't gain it back when you've stopped dieting!
|
||||||||
|---|---|---|---|---|---|---|---|---|
|
Thursday, February 24, 2011
Weight Loss – Choosing a Plan You Can Stick To
Earli.US There are many reasons for wanting to lose weight. Whether you are looking to improve your health or to live up to your New Year's Resolutions, there are two main questions to consider. What is a good long-term goal? And what short-term goals will help you to get there? There is a better chance of weight loss success if you find a plan that fits with your particular goals.
Weight Loss – Choosing a Plan You Can Stick To
There are many reasons for wanting to lose weight. Whether you are looking to improve your health or to live up to your New Year's Resolutions, there are two main questions to consider. What is a good long-term goal? And what short-term goals will help you to get there? There is a better chance of weight loss success if you find a plan that fits with your particular goals.
Here are some guidelines to keep in mind when choosing any weight loss plan – try to keep these in mind from the beginning to set up a good finish.
1. Keep It Real
Here's a dose of reality. The supermodel ideal (ideal in whose opinion?) is out of reach for almost everybody. So, the first step is choosing a goal that you can attain. Just about anything goes, however, you want to make sure you give yourself enough time to lose the weight you want.
You need to know why you want to lose weight at this stage too. It will help you set a goal that is more realistic. Perhaps you just want to drop a few sizes to fit into a favorite outfit. If that's the case then you do not have to lose 50 pounds or have "six-pack" abs. If those are your goals then the plan you choose would look quite different.
2. The Right Reasons
Losing weight for the sake of vanity does not have as strong of a psychological impact as choosing to lose weight to improve your overall health. You can lose weight either way, but if you can put your mind to work for you in losing weight, it will be much easier. Only you can decide what will personally motivate you.
3. Focus On The Positive
Instead of telling yourself you will lose weight this week, tell yourself what you are going to do. For example, how much you are going to exercise, or the healthy food choices you will make.
The reason is that sometimes you will seem to do everything right, but you won't lose as much as you had planned. If you focus on what you are going to do, then that is in your control. In other words, you can decide your behavior, but not guarantee your short-term results.
4. Build On Success
You may want the weight to come off fast, but if you have poor habits, then too much change at once can be counterproductive. Make small changes and keep building on them.
Congratulate yourself as you achieve each small success. You have done something positive and you need to acknowledge it. At the same time, do not quit if you miss the mark from time to time. Just pick up from where you left off. If you have been making small changes, this will be easy.
6. Measure It
You have set goals, and built on your success, but how do you know when you have reached your goals? You will have to measure them. This means setting specific, and measurable goals. For example you can count how many calories you eat every day, how far you walk or even how well you feel! On the other hand, getting serious isn't something you can measure easily. Each measure sets a benchmark, or gives you an opportunity to see where you can improve.
With these six steps you will be able to select the right weight loss plan for you. In fact, these steps will allow you to create a plan of your own. One other aspect is that these steps all require action. There is no theory here, just simple steps you can take on the road to healthy weight loss.
Weight Loss – Choosing a Plan You Can Stick To
There are many reasons for wanting to lose weight. Whether you are looking to improve your health or to live up to your New Year's Resolutions, there are two main questions to consider. What is a good long-term goal? And what short-term goals will help you to get there? There is a better chance of weight loss success if you find a plan that fits with your particular goals.
Here are some guidelines to keep in mind when choosing any weight loss plan – try to keep these in mind from the beginning to set up a good finish.
1. Keep It Real
Here's a dose of reality. The supermodel ideal (ideal in whose opinion?) is out of reach for almost everybody. So, the first step is choosing a goal that you can attain. Just about anything goes, however, you want to make sure you give yourself enough time to lose the weight you want.
You need to know why you want to lose weight at this stage too. It will help you set a goal that is more realistic. Perhaps you just want to drop a few sizes to fit into a favorite outfit. If that's the case then you do not have to lose 50 pounds or have "six-pack" abs. If those are your goals then the plan you choose would look quite different.
2. The Right Reasons
Losing weight for the sake of vanity does not have as strong of a psychological impact as choosing to lose weight to improve your overall health. You can lose weight either way, but if you can put your mind to work for you in losing weight, it will be much easier. Only you can decide what will personally motivate you.
3. Focus On The Positive
Instead of telling yourself you will lose weight this week, tell yourself what you are going to do. For example, how much you are going to exercise, or the healthy food choices you will make.
The reason is that sometimes you will seem to do everything right, but you won't lose as much as you had planned. If you focus on what you are going to do, then that is in your control. In other words, you can decide your behavior, but not guarantee your short-term results.
4. Build On Success
You may want the weight to come off fast, but if you have poor habits, then too much change at once can be counterproductive. Make small changes and keep building on them.
Congratulate yourself as you achieve each small success. You have done something positive and you need to acknowledge it. At the same time, do not quit if you miss the mark from time to time. Just pick up from where you left off. If you have been making small changes, this will be easy.
6. Measure It
You have set goals, and built on your success, but how do you know when you have reached your goals? You will have to measure them. This means setting specific, and measurable goals. For example you can count how many calories you eat every day, how far you walk or even how well you feel! On the other hand, getting serious isn't something you can measure easily. Each measure sets a benchmark, or gives you an opportunity to see where you can improve.
With these six steps you will be able to select the right weight loss plan for you. In fact, these steps will allow you to create a plan of your own. One other aspect is that these steps all require action. There is no theory here, just simple steps you can take on the road to healthy weight loss.
A Two-Step Approach To Simple Weight Loss
Earli.US It really is possible to lose 20 pounds or more. You can do it. There are no theories in this article, as these are techniques I have actually used to drop 22 pounds in two months. Some of what you read may sound simple, or maybe even silly, but it really can help you to burn those calories at a fast rate.
A Two-Step Approach To Simple Weight Loss
It really is possible to lose 20 pounds or more. You can do it. There are no theories in this article, as these are techniques I have actually used to drop 22 pounds in two months. Some of what you read may sound simple, or maybe even silly, but it really can help you to burn those calories at a fast rate.
Step 1. Exercise. But who wants to exercise? If you have been sedentary, or don't like to exercise, then you may have pinpointed the source of your current state of being overweight. Sorry, but you are going to have to do something to start getting that fat-burning furnace stoked up. You may not like it - at first. But there is an exercise out there that you will enjoy, it just may take some time to find it. Here are a few easy things you can try to start with:
- Lift weights
- Run up and down stairs
- Jumping jacks
- Run in place
- Walk during breaks at work
- Keep moving
Do all but lifting weights at every opportunity. Weight lifting requires equipment that you usually cannot access at any given moment, but building muscle is key to losing weight.
2. Food
Eat healthier. That's all I should have to say. Deep down you know if you need to eat better, if so, do it. However, it wouldn't be much of an article if that was all I said, so here is a sample menu to get you started.
Breakfast:
Super Smoothie
1/3 c. frozen blueberries
1/3 c. frozen raspberries
3 large frozen strawberries
1/3 c. frozen peaches
1 medium banana
1 T. wheat germ
1 T. ground flax seed
1 T. soy protein powder
1 c. water
Put all ingredients in a blender. Blend until smooth. It may not seem like much, but drink it all and keep hunger at bay for several hours.
Snack:
1 6oz. container 80 calorie yogurt
Lunch:
Turkey sandwich made of
2 slices smoked turkey breast
2 pieces high-fiber heart healthy bread
2 tsp. mustard (1 tsp. on each slice of bread)
lettuce, tomato, spinach, other veggies for topping
Snack:
10 baby carrots
Dinner:
3 oz. baked fish
1 c. steamed broccoli
1 c. steamed carrots
Snack:
Granola bar or bagel
This is a typical day on the diet I used to lose weight. Here are a few other notes that may help as you try this two-step approach.
When you have to stray from your menu plan, choose the best food you can. The best time to compare calories in foods is when you are buying them at the grocery. You will then have better choices at home, where it really counts.
The best part of this plan is that you do not have to give up foods you enjoy. You can eat potato chips, ice cream, and sour cream - as long as you choose the items that have fewer calories.
Keep mindful of portions, and make it a habit to leave 'just a little' on your plate every time you eat. Over the years you may have made a habit of having a second helping at every meal. Again, you can keep having your second helping - the trick is to make sure the first and second helping are smaller than usual. Even a small reduction can have big results over time.
If you find trying to lose weight gets difficult, focus on the rewards. Such as, better health, more energy, higher self-esteem, and knowing you are able to do something good for you and your body.
A Two-Step Approach To Simple Weight Loss
It really is possible to lose 20 pounds or more. You can do it. There are no theories in this article, as these are techniques I have actually used to drop 22 pounds in two months. Some of what you read may sound simple, or maybe even silly, but it really can help you to burn those calories at a fast rate.
Step 1. Exercise. But who wants to exercise? If you have been sedentary, or don't like to exercise, then you may have pinpointed the source of your current state of being overweight. Sorry, but you are going to have to do something to start getting that fat-burning furnace stoked up. You may not like it - at first. But there is an exercise out there that you will enjoy, it just may take some time to find it. Here are a few easy things you can try to start with:
- Lift weights
- Run up and down stairs
- Jumping jacks
- Run in place
- Walk during breaks at work
- Keep moving
Do all but lifting weights at every opportunity. Weight lifting requires equipment that you usually cannot access at any given moment, but building muscle is key to losing weight.
2. Food
Eat healthier. That's all I should have to say. Deep down you know if you need to eat better, if so, do it. However, it wouldn't be much of an article if that was all I said, so here is a sample menu to get you started.
Breakfast:
Super Smoothie
1/3 c. frozen blueberries
1/3 c. frozen raspberries
3 large frozen strawberries
1/3 c. frozen peaches
1 medium banana
1 T. wheat germ
1 T. ground flax seed
1 T. soy protein powder
1 c. water
Put all ingredients in a blender. Blend until smooth. It may not seem like much, but drink it all and keep hunger at bay for several hours.
Snack:
1 6oz. container 80 calorie yogurt
Lunch:
Turkey sandwich made of
2 slices smoked turkey breast
2 pieces high-fiber heart healthy bread
2 tsp. mustard (1 tsp. on each slice of bread)
lettuce, tomato, spinach, other veggies for topping
Snack:
10 baby carrots
Dinner:
3 oz. baked fish
1 c. steamed broccoli
1 c. steamed carrots
Snack:
Granola bar or bagel
This is a typical day on the diet I used to lose weight. Here are a few other notes that may help as you try this two-step approach.
When you have to stray from your menu plan, choose the best food you can. The best time to compare calories in foods is when you are buying them at the grocery. You will then have better choices at home, where it really counts.
The best part of this plan is that you do not have to give up foods you enjoy. You can eat potato chips, ice cream, and sour cream - as long as you choose the items that have fewer calories.
Keep mindful of portions, and make it a habit to leave 'just a little' on your plate every time you eat. Over the years you may have made a habit of having a second helping at every meal. Again, you can keep having your second helping - the trick is to make sure the first and second helping are smaller than usual. Even a small reduction can have big results over time.
If you find trying to lose weight gets difficult, focus on the rewards. Such as, better health, more energy, higher self-esteem, and knowing you are able to do something good for you and your body.
Sell Your Car, Forget Your Diet and Start Eating More - A Sensible Approach To Weight Loss
Earli.US You may have tried losing weight in the past, with poor or short-lived results. This can put even more stress on the body. What is needed is a healthy, and long-lasting approach. With this plan you will not be losing 10 or 20 pounds in a week or two, but rather a small and steady amount until you reach your target weight.
Sell Your Car, Forget Your Diet and Start Eating More - A Sensible Approach To Weight Loss
You may have tried losing weight in the past, with poor or short-lived results. This can put even more stress on the body. What is needed is a healthy, and long-lasting approach. With this plan you will not be losing 10 or 20 pounds in a week or two, but rather a small and steady amount until you reach your target weight.
The steps outlined below are simple, but not always easy. Remind yourself of why you want to lose weight, and the ill effects obesity causes. Think of it this way: would you rather die from the above diseases, or would you rather lose some weight and enjoy more vibrant health?
1. Don't go on a diet.
There is no need to deprive yourself. Eat when you are hungry; just eat a better choice of foods in appropriate portions. Skipping meals or eliminating whole groups of foods is a sure way to set yourself up for failure. You want to keep the weight off.
Eat a healthy and hearty breakfast to start your day right. Study after study has shown the benefits of doing so. Have a bit of food from the main food groups, and you will be on the right track.
2. Eat more meals.
Yes, that's right - eating more meals throughout the day keeps you from getting overly hungry. In turn, this prevents overeating. Instead of eating three big meals, you would eat five or six smaller meals. Plus, eating this way will increase your metabolism, causing your calories to burn off faster.
3. About fat and sugar.
Low-fat and no-fat diets were very popular several years ago, but obesity rates still climbed. Eliminating fat from your diet does not work. However, choosing the right kinds of fat does work. Saturated and trans fats are the types to avoid. These are found in meat and other animal products, as well as coconut and palm oils. Avoid these in favor of unsaturated fats and Omega-3 oils. These are found in plant sources and fish.
Regardless of the type of fat, keep in mind that all fat is calorie dense (containing 9 calories per gram).
Naturally occurring sugars found in fruits and vegetables are a part of a healthy eating plan. They also have the benefit of satisfying cravings for something sweet. Refined sugar is a poor choice, and should be avoided where possible. In spite of claims to the contrary, this includes all types of refined sugar - including sucrose, brown, and turbinado sugar.
4. Get moving.
The word 'exercise' makes some people cringe. However, if you simply think of it as 'moving' it is much better. The key is to be active. You do not need a gym membership to get moving. (Though there is nothing wrong with joining a gym if would like to use the latest equipment or enjoy gyms)
Here is a quick example. Some people pride themselves on being able to find the parking space closest to the front of a store. Think about what would happen if they would take pride in how far they had to walk instead. Which leads right into one of the best ways to get moving - walking. Just about anybody can do it, and you don't need special equipment to get started (and you'll save a small fortune on gasoline in the process!)
When you think of your weight as something you live with for life, it is much easier to make the changes needed. Following the steps above does not require major changes, but will have long-lasting results. You can start making these small changes right away. You have nothing to lose - except the extra weight you have been carrying around.
Sell Your Car, Forget Your Diet and Start Eating More - A Sensible Approach To Weight Loss
You may have tried losing weight in the past, with poor or short-lived results. This can put even more stress on the body. What is needed is a healthy, and long-lasting approach. With this plan you will not be losing 10 or 20 pounds in a week or two, but rather a small and steady amount until you reach your target weight.
The steps outlined below are simple, but not always easy. Remind yourself of why you want to lose weight, and the ill effects obesity causes. Think of it this way: would you rather die from the above diseases, or would you rather lose some weight and enjoy more vibrant health?
1. Don't go on a diet.
There is no need to deprive yourself. Eat when you are hungry; just eat a better choice of foods in appropriate portions. Skipping meals or eliminating whole groups of foods is a sure way to set yourself up for failure. You want to keep the weight off.
Eat a healthy and hearty breakfast to start your day right. Study after study has shown the benefits of doing so. Have a bit of food from the main food groups, and you will be on the right track.
2. Eat more meals.
Yes, that's right - eating more meals throughout the day keeps you from getting overly hungry. In turn, this prevents overeating. Instead of eating three big meals, you would eat five or six smaller meals. Plus, eating this way will increase your metabolism, causing your calories to burn off faster.
3. About fat and sugar.
Low-fat and no-fat diets were very popular several years ago, but obesity rates still climbed. Eliminating fat from your diet does not work. However, choosing the right kinds of fat does work. Saturated and trans fats are the types to avoid. These are found in meat and other animal products, as well as coconut and palm oils. Avoid these in favor of unsaturated fats and Omega-3 oils. These are found in plant sources and fish.
Regardless of the type of fat, keep in mind that all fat is calorie dense (containing 9 calories per gram).
Naturally occurring sugars found in fruits and vegetables are a part of a healthy eating plan. They also have the benefit of satisfying cravings for something sweet. Refined sugar is a poor choice, and should be avoided where possible. In spite of claims to the contrary, this includes all types of refined sugar - including sucrose, brown, and turbinado sugar.
4. Get moving.
The word 'exercise' makes some people cringe. However, if you simply think of it as 'moving' it is much better. The key is to be active. You do not need a gym membership to get moving. (Though there is nothing wrong with joining a gym if would like to use the latest equipment or enjoy gyms)
Here is a quick example. Some people pride themselves on being able to find the parking space closest to the front of a store. Think about what would happen if they would take pride in how far they had to walk instead. Which leads right into one of the best ways to get moving - walking. Just about anybody can do it, and you don't need special equipment to get started (and you'll save a small fortune on gasoline in the process!)
When you think of your weight as something you live with for life, it is much easier to make the changes needed. Following the steps above does not require major changes, but will have long-lasting results. You can start making these small changes right away. You have nothing to lose - except the extra weight you have been carrying around.
Stopping the Fad Diet Sermon – The Truth About Weight Loss
If you haven't tried fad diets over the years, there is still a good chance you have heard about them. You have probably wondered if these diets work. After all, it sure seems that people have success with them. The truth is some of them do work - for a while. Several of these diets have other health complications. Regardless of what you have been led to believe, the idea that you can eliminate a whole group of foods is unhealthy.
If you haven't tried fad diets over the years, there is still a good chance you have heard about them. You have probably wondered if these diets work. After all, it sure seems that people have success with them. The truth is some of them do work - for a while. Several of these diets have other health complications. Regardless of what you have been led to believe, the idea that you can eliminate a whole group of foods is unhealthy.
How can eight slices of bacon be better for any body than a slice of whole-wheat bread? Sounds a bit absurd, doesn't it? Yet, when shown apparent evidence of massive weight loss, common sense often is replaced with the desire to join the latest "foolproof" fad diet.
Enough of the sermon! There are proven methods of weight loss. That is what this article will look at. The lack of excitement and popularity is made up for by the effectiveness of these techniques.
1. Calories count.
The one sure way to lose weight is to take in fewer calories than you expend. One pound is equal to about 3500 calories. This means for every 3500 calories you burn above and beyond what you take in, you will lose one pound. You can come up with this difference either by taking in fewer calories, or expending more through exercise. The best recommendation is to balance the two.
2. Food matters.
It is nice to think that avoiding, or some secret combination of, certain foods will make it easier to lose weight. Fad diets prey upon this very idea. There is some truth to this, but only to the extent that healthy foods are a better choice. As obvious as that is, fad diets cloud the issue.
Eat whole, nutritious foods. Avoid saturated fats, sugar, and refined foods. And, as mentioned, calories count. So choosing lower calorie foods will help the weight come off faster.
3. You got to move.
Exercise seems like hard work to those who prefer to sit down in front of the television. You can find ways to get moving that you enjoy. Walking is easy, but some find it boring. Taking the stairs, not taking the car if possible, doing your own yard work, playing with your kids or pets, swimming, or even throwing a Frisbee around all are forms of exercise.
The key is to get yourself moving. It does not have to be a chore, but it does have to become a habit. Find a way to get moving that you enjoy.
Admittedly, these tips have been around for a long time, but there is a reason - they are effective. Any weight loss plan that incorporates these three things is bound to succeed. There is also the benefit to your overall health, not just your waistline. The next time you hear about (or think about trying) the newest and hottest diet read this tips again. You will likely save some money and lose weight the right way in the process.
If you haven't tried fad diets over the years, there is still a good chance you have heard about them. You have probably wondered if these diets work. After all, it sure seems that people have success with them. The truth is some of them do work - for a while. Several of these diets have other health complications. Regardless of what you have been led to believe, the idea that you can eliminate a whole group of foods is unhealthy.
How can eight slices of bacon be better for any body than a slice of whole-wheat bread? Sounds a bit absurd, doesn't it? Yet, when shown apparent evidence of massive weight loss, common sense often is replaced with the desire to join the latest "foolproof" fad diet.
Enough of the sermon! There are proven methods of weight loss. That is what this article will look at. The lack of excitement and popularity is made up for by the effectiveness of these techniques.
1. Calories count.
The one sure way to lose weight is to take in fewer calories than you expend. One pound is equal to about 3500 calories. This means for every 3500 calories you burn above and beyond what you take in, you will lose one pound. You can come up with this difference either by taking in fewer calories, or expending more through exercise. The best recommendation is to balance the two.
2. Food matters.
It is nice to think that avoiding, or some secret combination of, certain foods will make it easier to lose weight. Fad diets prey upon this very idea. There is some truth to this, but only to the extent that healthy foods are a better choice. As obvious as that is, fad diets cloud the issue.
Eat whole, nutritious foods. Avoid saturated fats, sugar, and refined foods. And, as mentioned, calories count. So choosing lower calorie foods will help the weight come off faster.
3. You got to move.
Exercise seems like hard work to those who prefer to sit down in front of the television. You can find ways to get moving that you enjoy. Walking is easy, but some find it boring. Taking the stairs, not taking the car if possible, doing your own yard work, playing with your kids or pets, swimming, or even throwing a Frisbee around all are forms of exercise.
The key is to get yourself moving. It does not have to be a chore, but it does have to become a habit. Find a way to get moving that you enjoy.
Admittedly, these tips have been around for a long time, but there is a reason - they are effective. Any weight loss plan that incorporates these three things is bound to succeed. There is also the benefit to your overall health, not just your waistline. The next time you hear about (or think about trying) the newest and hottest diet read this tips again. You will likely save some money and lose weight the right way in the process.
Obesity – A Death Sentence?
Earli.US Look around and you will see waistlines expanding wherever you go. Now, look in the mirror. Do you need to lose some weight? It can be difficult. It is so much easier to just eat what you want and to not exercise. What's the big deal? It's only a few pounds. Many of us feel that way, but read on to learn a few more things that go along with being overweight.
Obesity – A Death Sentence?
Look around and you will see waistlines expanding wherever you go. Now, look in the mirror. Do you need to lose some weight? It can be difficult. It is so much easier to just eat what you want and to not exercise. What's the big deal? It's only a few pounds. Many of us feel that way, but read on to learn a few more things that go along with being overweight.
Obesity is at epidemic levels in the United States, and with the spread of Western culture it is fast becoming a global problem. It is estimated that over 300 million people are overweight, worldwide; and that number is rising. The good news is there are ways to take the weight off, and start to reduce the world's waistline.
Being overweight is not just unattractive; it is also hazardous to your health. Awareness of these health issues can help in understanding why it is important to maintain a healthy weight. After all, if you know what being overweight can do to your health, then you have more reasons to maintain an ideal weight.
Here are nine major diseases, and one irreversible condition, that are caused or exacerbated by being overweight:
1. Arthritis
2. Cancer stroke
3. Complications in pregnancy
4. Diabetes
5. Fatty liver disease
6. Gout
7. Heart disease
8. Hypertension (high blood pressure)
9. Stroke
10. DEATH
There are many other conditions which are related to obesity, but this list makes the point. Death is a big one. Nobody wants to die and be remembered for being fat. The reality is it takes just as much work to eat garbage as it does to eat healthy. Yet, so many people have conditioned themselves to think eating garbage is more enjoyable. Compare the enjoyment of eating a bag of potato chips to suffering anything on the list above, and you will feel your mindset changing.
The above list focuses on physical conditions, but losing weight has positive psychological effects, as well. Self-esteem and self-image go hand in hand. You will notice positive changes in how you (and others) think about yourself.
Losing weight goes a long way in aiding the prevention and control of these diseases. Apart from quitting smoking, losing weight is the best thing you can do to improve your overall health. This article is not designed to scare you, but rather to make you aware of some of the other concerns associated with being overweight. Knowing this could be the motivation you need to start towards your ideal weight.
Obesity – A Death Sentence?
Look around and you will see waistlines expanding wherever you go. Now, look in the mirror. Do you need to lose some weight? It can be difficult. It is so much easier to just eat what you want and to not exercise. What's the big deal? It's only a few pounds. Many of us feel that way, but read on to learn a few more things that go along with being overweight.
Obesity is at epidemic levels in the United States, and with the spread of Western culture it is fast becoming a global problem. It is estimated that over 300 million people are overweight, worldwide; and that number is rising. The good news is there are ways to take the weight off, and start to reduce the world's waistline.
Being overweight is not just unattractive; it is also hazardous to your health. Awareness of these health issues can help in understanding why it is important to maintain a healthy weight. After all, if you know what being overweight can do to your health, then you have more reasons to maintain an ideal weight.
Here are nine major diseases, and one irreversible condition, that are caused or exacerbated by being overweight:
1. Arthritis
2. Cancer stroke
3. Complications in pregnancy
4. Diabetes
5. Fatty liver disease
6. Gout
7. Heart disease
8. Hypertension (high blood pressure)
9. Stroke
10. DEATH
There are many other conditions which are related to obesity, but this list makes the point. Death is a big one. Nobody wants to die and be remembered for being fat. The reality is it takes just as much work to eat garbage as it does to eat healthy. Yet, so many people have conditioned themselves to think eating garbage is more enjoyable. Compare the enjoyment of eating a bag of potato chips to suffering anything on the list above, and you will feel your mindset changing.
The above list focuses on physical conditions, but losing weight has positive psychological effects, as well. Self-esteem and self-image go hand in hand. You will notice positive changes in how you (and others) think about yourself.
Losing weight goes a long way in aiding the prevention and control of these diseases. Apart from quitting smoking, losing weight is the best thing you can do to improve your overall health. This article is not designed to scare you, but rather to make you aware of some of the other concerns associated with being overweight. Knowing this could be the motivation you need to start towards your ideal weight.
Eat More, Gain Less – 5 Nutrition Tips for Weight Loss
Have you ever bought a delicious-looking cake and were just about to serve it when that nasty thought finally struck you: “How much weight am I going to gain from this?” Proper nutrition is one of the most important elements of any weight loss effort. Unfortunately, a lot of people still think that eating less and staying away from sweet things are the only two rules to follow if you want to lose weight. Luckily for you, in this article, you are going to learn exactly why this point of view is wrong, and how you can lose weight without starving yourself to death in the process.
Eat More, Gain Less – 5 Nutrition Tips for Weight Loss
Have you ever bought a delicious-looking cake and were just about to serve it when that nasty thought finally struck you: “How much weight am I going to gain from this?” Proper nutrition is one of the most important elements of any weight loss effort. Unfortunately, a lot of people still think that eating less and staying away from sweet things are the only two rules to follow if you want to lose weight. Luckily for you, in this article, you are going to learn exactly why this point of view is wrong, and how you can lose weight without starving yourself to death in the process.
1. Eat Regularly
This may go against common sense, but eating on a regular basis is the first step to losing weight. Of course, your love handles won't disappear by themselves just because you started munching on a candy bar every few minutes – but they certainly won't disappear if you DON'T eat regularly. It is best to aim for about 5-6 small meals every day. Also remember that these meals should be healthy. In other words, having an apple or a bowl of cereal is a much better idea than a slice of your favorite cake.
2. Chew On It
When you're eating something, don't just gulp it down in seconds; instead, take some time to chew on it. This will make food much easier for your stomach to digest. More importantly, it will also make you feel like you've just eaten a five-course dinner, when in reality all you've had is a quick lunch. It is a well-documented fact that it takes us about 20 minutes to feel full after a meal. By eating slowly, you will make food feel more fulfilling and will, therefore, eat less than you normally would.
3. Drink, Drink, Drink!
When you're at home and your stomach is growling, your first instinct is often to rush to the kitchen and grab yourself a quick bite to eat. Over the course of the day, this can often add up to a lot of extra calories that you didn't really need. To avoid this, keep a bottle of mineral water close by. Whenever you feel hungry, drink a lot of it – within moments, your stomach will get heavier and you won't feel as hungry anymore.
4. We Don't Negotiate...
One of the worst mistakes you can do is to start negotiating with yourself. For instance, having some cake now and promising yourself not to eat for the rest of the day. Not only will this disrupt your regular nutrition schedule, but there's a pretty good chance you'll end up eating later anyway, no matter what you promised. Therefore, it's best to make it a rule that you will never, under any circumstances, try to negotiate with yourself to allow for anything you know you shouldn't be eating in the first place.
5. Stick With Whole Foods
A whole food is anything that is as close to its original state as possible. In other words, it hasn't been boiled, baked, cooked, dehydrated and sprinkled with chocolate. A good example is a typical green apple, which you can pretty much eat in its raw form (it's a good idea to wash it first, though). Whole foods have the advantage of not losing their essential nutrients or gaining calories during the cooking process, which means that they're a lot more diet-friendly – and they taste great, too!
As you can see, an effective diet doesn't need to be a starvation one, nor does it have to deprive you of all your favorite dishes. Of course, you will have to say goodbye to chocolate bars for a while, but, in general, dieting has come a long way from its traditional starvation concept. Nowadays, it's perfectly possible to have a healthy, fulfilling diet that won't inconvenience you one bit!
Eat More, Gain Less – 5 Nutrition Tips for Weight Loss
Have you ever bought a delicious-looking cake and were just about to serve it when that nasty thought finally struck you: “How much weight am I going to gain from this?” Proper nutrition is one of the most important elements of any weight loss effort. Unfortunately, a lot of people still think that eating less and staying away from sweet things are the only two rules to follow if you want to lose weight. Luckily for you, in this article, you are going to learn exactly why this point of view is wrong, and how you can lose weight without starving yourself to death in the process.
1. Eat Regularly
This may go against common sense, but eating on a regular basis is the first step to losing weight. Of course, your love handles won't disappear by themselves just because you started munching on a candy bar every few minutes – but they certainly won't disappear if you DON'T eat regularly. It is best to aim for about 5-6 small meals every day. Also remember that these meals should be healthy. In other words, having an apple or a bowl of cereal is a much better idea than a slice of your favorite cake.
2. Chew On It
When you're eating something, don't just gulp it down in seconds; instead, take some time to chew on it. This will make food much easier for your stomach to digest. More importantly, it will also make you feel like you've just eaten a five-course dinner, when in reality all you've had is a quick lunch. It is a well-documented fact that it takes us about 20 minutes to feel full after a meal. By eating slowly, you will make food feel more fulfilling and will, therefore, eat less than you normally would.
3. Drink, Drink, Drink!
When you're at home and your stomach is growling, your first instinct is often to rush to the kitchen and grab yourself a quick bite to eat. Over the course of the day, this can often add up to a lot of extra calories that you didn't really need. To avoid this, keep a bottle of mineral water close by. Whenever you feel hungry, drink a lot of it – within moments, your stomach will get heavier and you won't feel as hungry anymore.
4. We Don't Negotiate...
One of the worst mistakes you can do is to start negotiating with yourself. For instance, having some cake now and promising yourself not to eat for the rest of the day. Not only will this disrupt your regular nutrition schedule, but there's a pretty good chance you'll end up eating later anyway, no matter what you promised. Therefore, it's best to make it a rule that you will never, under any circumstances, try to negotiate with yourself to allow for anything you know you shouldn't be eating in the first place.
5. Stick With Whole Foods
A whole food is anything that is as close to its original state as possible. In other words, it hasn't been boiled, baked, cooked, dehydrated and sprinkled with chocolate. A good example is a typical green apple, which you can pretty much eat in its raw form (it's a good idea to wash it first, though). Whole foods have the advantage of not losing their essential nutrients or gaining calories during the cooking process, which means that they're a lot more diet-friendly – and they taste great, too!
As you can see, an effective diet doesn't need to be a starvation one, nor does it have to deprive you of all your favorite dishes. Of course, you will have to say goodbye to chocolate bars for a while, but, in general, dieting has come a long way from its traditional starvation concept. Nowadays, it's perfectly possible to have a healthy, fulfilling diet that won't inconvenience you one bit!
Wednesday, February 23, 2011
Metabolism: Your Body is a Powerhouse!
Did you know that you can turn your body into a fat-burning powerhouse that will destroy your extra weight as you sleep? According to cardiologists, muscle tissue can burn calories up to 70 times faster than fat. Metabolism is a natural process that takes place in your body all the time – but you can use it to your advantage by increasing its calorie-burning power.
Metabolism: Your Body is a Powerhouse!
Did you know that you can turn your body into a fat-burning powerhouse that will destroy your extra weight as you sleep? According to cardiologists, muscle tissue can burn calories up to 70 times faster than fat. Metabolism is a natural process that takes place in your body all the time – but you can use it to your advantage by increasing its calorie-burning power.
First of all, what is metabolism? It's the process during which food is broken down into energy to power your body. This energy, in turn, is used for everything – from helping regrow a tiny scratch on your palm to constructing new muscle tissue. Better still, your body is smart enough to know when it needs more energy than usual – and when it does, it will increase your metabolism rate accordingly.
The higher your metabolism rate is, the faster your body will be breaking down food into energy. But it gets even better; it will also try to use up your energy reserves to power the body when needed. Those energy reserves are better known as fat, and are formed when you supply your body with more energy than it needs.
By now, you can see how having a higher metabolism rate can help you lose weight. But how can you increase your metabolism? Luckily, the answer is very simple. The easiest way to increase your metabolism rate is through strength training.
As you can imagine, the process of raising and lowering heavy things leads to more than just a feeling of complete desperation about the state of your body – it also causes your muscles to grow. Muscle mass is very metabolically active, which means that your body will always need energy to maintain it. As your body's need for energy increases, so will your metabolism rate; eventually turning your body into a fat-burning machine that passively does its job as you go about your daily activities.
For best results, strength training should be done every other day. The reason is that every time you exercise, small tears will develop in your muscles. These tears are perfectly healthy, and will disappear if you give them time. This is one good reason why it's always best to give your body some time to rest, but as you will see later, it's not the only one!
Another great thing about strength training is that it also gives you a huge one-off metabolism boost in addition to the one you get from increased muscle tissue. The tears described above also need energy to regenerate, which means that, immediately after the exercise, your metabolism rate will increase for a period of time to help your muscles recover. This is the so-called “afterburn” effect that can last for up to 24 hours, depending on how hard you exercise, and it's also why giving your body some time to relax is such a good idea.
As you can see, metabolism can be a very powerful tool for weight loss. The best thing about it is that you don't have to bore yourself to death by jogging on the treadmill for hours without end. Strength training can be a lot more fun, and with the passive metabolism boost that you'll gain at the end, you will not only look better, but burn fat faster!
Metabolism: Your Body is a Powerhouse!
Did you know that you can turn your body into a fat-burning powerhouse that will destroy your extra weight as you sleep? According to cardiologists, muscle tissue can burn calories up to 70 times faster than fat. Metabolism is a natural process that takes place in your body all the time – but you can use it to your advantage by increasing its calorie-burning power.
First of all, what is metabolism? It's the process during which food is broken down into energy to power your body. This energy, in turn, is used for everything – from helping regrow a tiny scratch on your palm to constructing new muscle tissue. Better still, your body is smart enough to know when it needs more energy than usual – and when it does, it will increase your metabolism rate accordingly.
The higher your metabolism rate is, the faster your body will be breaking down food into energy. But it gets even better; it will also try to use up your energy reserves to power the body when needed. Those energy reserves are better known as fat, and are formed when you supply your body with more energy than it needs.
By now, you can see how having a higher metabolism rate can help you lose weight. But how can you increase your metabolism? Luckily, the answer is very simple. The easiest way to increase your metabolism rate is through strength training.
As you can imagine, the process of raising and lowering heavy things leads to more than just a feeling of complete desperation about the state of your body – it also causes your muscles to grow. Muscle mass is very metabolically active, which means that your body will always need energy to maintain it. As your body's need for energy increases, so will your metabolism rate; eventually turning your body into a fat-burning machine that passively does its job as you go about your daily activities.
For best results, strength training should be done every other day. The reason is that every time you exercise, small tears will develop in your muscles. These tears are perfectly healthy, and will disappear if you give them time. This is one good reason why it's always best to give your body some time to rest, but as you will see later, it's not the only one!
Another great thing about strength training is that it also gives you a huge one-off metabolism boost in addition to the one you get from increased muscle tissue. The tears described above also need energy to regenerate, which means that, immediately after the exercise, your metabolism rate will increase for a period of time to help your muscles recover. This is the so-called “afterburn” effect that can last for up to 24 hours, depending on how hard you exercise, and it's also why giving your body some time to relax is such a good idea.
As you can see, metabolism can be a very powerful tool for weight loss. The best thing about it is that you don't have to bore yourself to death by jogging on the treadmill for hours without end. Strength training can be a lot more fun, and with the passive metabolism boost that you'll gain at the end, you will not only look better, but burn fat faster!
Losing Weight and Loving It – 5 Motivation Tips
Have you ever committed yourself to a fabulous new diet or a daily exercise routine – only to give up on it weeks later? Losing weight seems deceptively easy during the first week – it's the week after that you first start thinking that you're just too tired to go to the gym today, or that maybe, just maybe, that little piece of cake can't make that big a difference.
Have you ever committed yourself to a fabulous new diet or a daily exercise routine – only to give up on it weeks later? Losing weight seems deceptively easy during the first week – it's the week after that you first start thinking that you're just too tired to go to the gym today, or that maybe, just maybe, that little piece of cake can't make that big a difference.
Staying motivated is always hard, but it's twice as difficult when you have to get yourself to a gym every other day or watch every last bite you eat. Fortunately, in this article, you will discover five tried-and-true ways to make weight loss a little bit less painful – and maybe even fun!
1. Set a Goal
The first thing to do to stay motivated is to set a clear goal of how much weight you want to lose, in what period of time, and how you're going to accomplish it. Commit yourself to exercising a fixed number of days every week. Don't accept any excuse you make up not to go – there's rarely such a thing as being too tired for a 30 minute workout session.
2. Share Your Plan With Others
If you're not sure that you can stick to the promises you made to yourself, what about keeping promises given to others? A great way to make sure you meet your weekly gym commitment is to inform people you care about that you will be going to the gym every week. Make it a commitment to them, so that if you fail to observe it, you won't be just letting yourself down – you'll be disappointing people you care about, too. You'll be surprised how much harder you will have to work when you have to meet the expectations of others, not just yourself!
3. Don't Stop the Music
Get yourself the cheapest MP3 player out there and take it to the gym every day. Pump the volume up to the maximum and play a really active and energizing tune. This is a great tip for aerobic exercises, since, no matter how you slice it, jogging on a treadmill for an hour can get dead boring, fast.
4. Let Success Be Your Motivator
This will only happen if you can survive the first few weeks of weight loss, but when you see your body in the mirror and start noticing definite improvements - you'll be amazed by how much more motivated you will be to keep going! Nothing motivates better than the sight of your love handles slowly giving way to hard muscle.
5. Trash the Junk Food
Turn your house into a junk-free zone. Throw away any junk food you have left. Don't ever let anyone else bring it into the house - threaten to shoot on sight those who try (you can tell the police they were trying to break in). Stockpile only healthy foods, such as whole grains and fruits. The objective is to make sure that even if you do get those late night cravings, you only have something healthy to satisfy them with.
In conclusion, a diet or an exercise plan will probably never be on top of your list of the things you enjoy. However, following the five tips above will hopefully make both activities a little bit less annoying (at least you won't be tempted to shoot yourself every time you consider going to the gym, which is a clear sign of improvement!)
Have you ever committed yourself to a fabulous new diet or a daily exercise routine – only to give up on it weeks later? Losing weight seems deceptively easy during the first week – it's the week after that you first start thinking that you're just too tired to go to the gym today, or that maybe, just maybe, that little piece of cake can't make that big a difference.
Staying motivated is always hard, but it's twice as difficult when you have to get yourself to a gym every other day or watch every last bite you eat. Fortunately, in this article, you will discover five tried-and-true ways to make weight loss a little bit less painful – and maybe even fun!
1. Set a Goal
The first thing to do to stay motivated is to set a clear goal of how much weight you want to lose, in what period of time, and how you're going to accomplish it. Commit yourself to exercising a fixed number of days every week. Don't accept any excuse you make up not to go – there's rarely such a thing as being too tired for a 30 minute workout session.
2. Share Your Plan With Others
If you're not sure that you can stick to the promises you made to yourself, what about keeping promises given to others? A great way to make sure you meet your weekly gym commitment is to inform people you care about that you will be going to the gym every week. Make it a commitment to them, so that if you fail to observe it, you won't be just letting yourself down – you'll be disappointing people you care about, too. You'll be surprised how much harder you will have to work when you have to meet the expectations of others, not just yourself!
3. Don't Stop the Music
Get yourself the cheapest MP3 player out there and take it to the gym every day. Pump the volume up to the maximum and play a really active and energizing tune. This is a great tip for aerobic exercises, since, no matter how you slice it, jogging on a treadmill for an hour can get dead boring, fast.
4. Let Success Be Your Motivator
This will only happen if you can survive the first few weeks of weight loss, but when you see your body in the mirror and start noticing definite improvements - you'll be amazed by how much more motivated you will be to keep going! Nothing motivates better than the sight of your love handles slowly giving way to hard muscle.
5. Trash the Junk Food
Turn your house into a junk-free zone. Throw away any junk food you have left. Don't ever let anyone else bring it into the house - threaten to shoot on sight those who try (you can tell the police they were trying to break in). Stockpile only healthy foods, such as whole grains and fruits. The objective is to make sure that even if you do get those late night cravings, you only have something healthy to satisfy them with.
In conclusion, a diet or an exercise plan will probably never be on top of your list of the things you enjoy. However, following the five tips above will hopefully make both activities a little bit less annoying (at least you won't be tempted to shoot yourself every time you consider going to the gym, which is a clear sign of improvement!)
Thursday, August 27, 2009
External Forces Trump Inner Balance
You may be thinking if your body is so good at defending your set point, how did your set point become too high? Ultimately, your behavior—how you respond to the environment—trumps your physiology, or your body’s inner workings. Eating is complex behavior that is affected by many different factors, including genetics. How food tastes, how hungry we feel, and even how we respond to social cues around food (for example, whether we eat more at a party or while alone) are all affected by our genes. And these genetic differences affect how we respond to our environment. Over the past few decades, changes in our society have altered our environment dramatically. Oversized portions of high-calorie (and often inexpensive) foods are readily available, day and night. And modern conveniences—everything from electric toothbrushes to leaf blowers to cars—mean we don’t have as many opportunities to exercise. These and other factors, which are detailed in the next chapter, are the driving forces behind our rising set points.
Source: George L. Blackburn, M.D., Ph.D., "Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off," 2008
On a fundamental level, we eat to survive. Leptin and other hormones regulate this unconscious drive. But we also have a conscious desire to eat, which is clearly affected by the smell, taste, and appearance of foods. Your emotional state also comes into play. Some people eat more (or less) when they’re upset, angry, or depressed (For more on breaking these patterns, see Chapter 9). We also eat out of habit, simply because it’s time for lunch (or a snack or dinner) or because people around us are eating. As in most cultures, Americans often plan their work and social schedules around eating rituals.
Source: George L. Blackburn, M.D., Ph.D., "Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off," 2008
Wednesday, August 26, 2009
The Vermont Prison Overfeeding Study
Whereas the Keys study explored the body’s response to a minimal number of calories, another intriguing study looked at the opposite end of the spectrum: calorie overload. In 1964, researchers at the Vermont College of Medicine asked volunteers to gain 15% to 25% of their body weight in less than three months.
The impetus for this study was to better understand exactly what happens to the body during weight gain. For instance, do fat cells increase in number or simply grow larger? At first, the scientists sought volunteers from a usually reliable source of guinea pigs: graduate and medical students at the college. But the study design, which required the volunteers to eat four large meals a day at the nutrition lab, proved far too time-consuming for busy students. So the researchers turned to a more captive crowd: inmates at the Vermont State Prison. They hired a cook to prepare the meals and served the food on china plates instead of tin. The prisoner’s ample diets included standard American fare: cereal, eggs, and toast for breakfast, sandwiches for lunch, and dinners of meat, potatoes, and vegetables. The fourth meal, which the men ate just before bedtime, was similar to breakfast.
The volunteers started out at normal weights, which ranged from about 135 to 185 pounds. During the ten-week-long study, the men managed to gain between 15% and 25% of their body weight, which amounted to an average of nearly 36 pounds. To do so, they had to eat 8,000 to 10,000 calories a day—more than three times the normal number of calories they would have needed to maintain their weight. The weight changes were largely due to gains in body fat. By taking small samples of fat from the men’s bellies, thighs, and arms before and after the overfeeding, the researchers demonstrated that this excess fat didn’t create new fat cells but rather expanded the existing ones.
This study and similar ones on the prisoners revealed other interesting phenomena related to body weight and the set point. Researchers found that the prisoner’s metabolic rates went into overdrive after the overfeeding period. These changes provide further evidence of the body’s drive to restore balance and return to its set point. When the experiment ended and the men went back to eating regular amounts of food, they lost weight quite quickly—not just because they were eating less but because their metabolic rates were still racing. Note that the prisoners did not remain at the new, higher weights for very long, so they did not reset their set points to new, higher levels. That contrasts with people who have been overweight for long periods of time.
In recent years, many studies have reaffirmed the observations from these historic reports. One pivotal 1995 study, by Jules Hirsch and colleagues at the Rockefeller University in New York City, used sophisticated techniques to carefully measure the metabolic rates of forty-one obese and nonobese volunteers who followed strict diets that caused them to either lose or gain 10% of their body weight. The researchers found that when people gained 10% of their usual weight, their bodies focused less on conserving energy and more on wasting it. But when people lost more than 10% of their usual weight, the opposite occurred: their bodies fought to save energy rather than expend it. This explains why it’s so difficult to lose more than 10% of your weight at a time.
So no matter where you start (overweight, thin, or somewhere in between) and no matter how you manipulate your diet (eating too much or too little), your metabolic rate will automatically adjust in an effort to keep you at the same set point.
Source: George L. Blackburn, M.D., Ph.D., "Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off," 2008
The impetus for this study was to better understand exactly what happens to the body during weight gain. For instance, do fat cells increase in number or simply grow larger? At first, the scientists sought volunteers from a usually reliable source of guinea pigs: graduate and medical students at the college. But the study design, which required the volunteers to eat four large meals a day at the nutrition lab, proved far too time-consuming for busy students. So the researchers turned to a more captive crowd: inmates at the Vermont State Prison. They hired a cook to prepare the meals and served the food on china plates instead of tin. The prisoner’s ample diets included standard American fare: cereal, eggs, and toast for breakfast, sandwiches for lunch, and dinners of meat, potatoes, and vegetables. The fourth meal, which the men ate just before bedtime, was similar to breakfast.
The volunteers started out at normal weights, which ranged from about 135 to 185 pounds. During the ten-week-long study, the men managed to gain between 15% and 25% of their body weight, which amounted to an average of nearly 36 pounds. To do so, they had to eat 8,000 to 10,000 calories a day—more than three times the normal number of calories they would have needed to maintain their weight. The weight changes were largely due to gains in body fat. By taking small samples of fat from the men’s bellies, thighs, and arms before and after the overfeeding, the researchers demonstrated that this excess fat didn’t create new fat cells but rather expanded the existing ones.
This study and similar ones on the prisoners revealed other interesting phenomena related to body weight and the set point. Researchers found that the prisoner’s metabolic rates went into overdrive after the overfeeding period. These changes provide further evidence of the body’s drive to restore balance and return to its set point. When the experiment ended and the men went back to eating regular amounts of food, they lost weight quite quickly—not just because they were eating less but because their metabolic rates were still racing. Note that the prisoners did not remain at the new, higher weights for very long, so they did not reset their set points to new, higher levels. That contrasts with people who have been overweight for long periods of time.
The rapid weight loss these prisoners experienced is the mirror image of what happens when overweight people try to lose weight. If your set point is too high and you try to lose weight quickly, your body will fight to defend that weight and slow down your metabolism. But if your set point is within a normal range, your metabolism will speed up when you gain weight quickly.
In recent years, many studies have reaffirmed the observations from these historic reports. One pivotal 1995 study, by Jules Hirsch and colleagues at the Rockefeller University in New York City, used sophisticated techniques to carefully measure the metabolic rates of forty-one obese and nonobese volunteers who followed strict diets that caused them to either lose or gain 10% of their body weight. The researchers found that when people gained 10% of their usual weight, their bodies focused less on conserving energy and more on wasting it. But when people lost more than 10% of their usual weight, the opposite occurred: their bodies fought to save energy rather than expend it. This explains why it’s so difficult to lose more than 10% of your weight at a time.
So no matter where you start (overweight, thin, or somewhere in between) and no matter how you manipulate your diet (eating too much or too little), your metabolic rate will automatically adjust in an effort to keep you at the same set point.
Source: George L. Blackburn, M.D., Ph.D., "Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off," 2008
Tuesday, August 25, 2009
The Minnesota Starvation Study
Just a few years before the Framingham study began, a very different type of experiment was already underway in Minnesota, led by Ancel Keys. Dr. Keys is known for his pioneering work on the link between saturated fat and heart disease and for the development of K-rations, the balanced, portable meals given to soldiers during World War II. But his study involving a group of thirty-six conscientious objectors who volunteered to starve for the sake of science ranks as his most intriguing yet controversial work. Today, ethical regulations would never allow this type of study to take place.
The purpose of the study was to understand the physical and mental effects of starvation, anticipating the need to learn the best ways to re-feed people who had experienced extreme starvation (namely, civilians throughout Europe after World War II). The men endured six months of semistarvation, eating a diet similar to that in war-torn Europe—lots of potatoes and turnips and very little meat or dairy products. During the study, the men had to continue exercising, walking at least 22 miles a week, or about 3 miles a day. They were rationed about 1,600 calories per day—approximately three quarters of what these healthy young men needed to stay at their previously normal weight levels.
The men lost an average of about 25% of their body weight over six months, which caused them to resemble the concentration camp survivors they were hoping to help. They became sluggish, uncoordinated, depressed, and irritable. Keys documented the study in a two-volume tome, The Biology of Human Starvation, which includes this description penned by one volunteer:
I’m hungry. I’m always hungry—not the hunger that comes when you miss lunch but a continual cry from the body for food. At times I can almost forget about it but there is nothing that can hold my interest for long.
These feelings may be familiar to veteran dieters who’ve tried very low-calorie diets. Even among people who are overweight or obese (unlike these normal-weight volunteers), the very same mechanisms kick in during the self-imposed starvation of a diet. Faced with the physical and emotional strain, the body fights back to stay alive. Keys calculated that the men’s metabolic rates had decreased by about 40% by the end of the starvation period. One volunteer said it was as if his "body flame [was] burning as low as possible to conserve precious fuel and still maintain [the] life process."
After six months of starvation, the men entered a rehabilitation phase, during which they gradually received increasing amounts of food over a three-month period. Perhaps not surprisingly, the men’s response to this relative abundance provoked some unusual behaviors. Some ate until they vomited and then asked for more. Others ate until they weren’t physically capable of eating another bite of food, yet they still claimed they were hungry. Again, these behaviors may sound familiar to people who’ve tried so-called crash diets designed for rapid weight loss.
Source: George L. Blackburn, M.D., Ph.D., "Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off," 2008
The purpose of the study was to understand the physical and mental effects of starvation, anticipating the need to learn the best ways to re-feed people who had experienced extreme starvation (namely, civilians throughout Europe after World War II). The men endured six months of semistarvation, eating a diet similar to that in war-torn Europe—lots of potatoes and turnips and very little meat or dairy products. During the study, the men had to continue exercising, walking at least 22 miles a week, or about 3 miles a day. They were rationed about 1,600 calories per day—approximately three quarters of what these healthy young men needed to stay at their previously normal weight levels.
The men lost an average of about 25% of their body weight over six months, which caused them to resemble the concentration camp survivors they were hoping to help. They became sluggish, uncoordinated, depressed, and irritable. Keys documented the study in a two-volume tome, The Biology of Human Starvation, which includes this description penned by one volunteer:
I’m hungry. I’m always hungry—not the hunger that comes when you miss lunch but a continual cry from the body for food. At times I can almost forget about it but there is nothing that can hold my interest for long.
These feelings may be familiar to veteran dieters who’ve tried very low-calorie diets. Even among people who are overweight or obese (unlike these normal-weight volunteers), the very same mechanisms kick in during the self-imposed starvation of a diet. Faced with the physical and emotional strain, the body fights back to stay alive. Keys calculated that the men’s metabolic rates had decreased by about 40% by the end of the starvation period. One volunteer said it was as if his "body flame [was] burning as low as possible to conserve precious fuel and still maintain [the] life process."
After six months of starvation, the men entered a rehabilitation phase, during which they gradually received increasing amounts of food over a three-month period. Perhaps not surprisingly, the men’s response to this relative abundance provoked some unusual behaviors. Some ate until they vomited and then asked for more. Others ate until they weren’t physically capable of eating another bite of food, yet they still claimed they were hungry. Again, these behaviors may sound familiar to people who’ve tried so-called crash diets designed for rapid weight loss.
The take-home lesson is that it’s extremely challenging to try to lose a lot of weight over a short time period. Your body will rebel against these efforts, helping you regain the weight you’ve lost and possibly triggering strange (and potentially unhealthy) eating behaviors.
Source: George L. Blackburn, M.D., Ph.D., "Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off," 2008
The Framingham Heart Study
One line of evidence comes from people involved in the Framingham Heart Study, which dates back to the 1940s. Back then, very little was known about why people had heart attacks. This landmark study, which continues to this day, sought to answer that question. In 1948, researchers recruited more than fifty-two hundred men and women between the ages of 30 and 62 who were living in the Boston suburb of Framingham, Massachusetts. They recorded their height, weight, family health history, and gave them a physical exam every other year.
Over the years, scientists began collecting more data from the participants, such as measuring their blood pressure and cholesterol levels, and asking them about their eating, exercise, and smoking habits. In 1971, the Offspring Study, which includes the children (and their spouses) of the original group, was launched. And researchers began recruiting the third generation in 2002. Among the most important discoveries from the study was that cigarette smoking and obesity increase the risk of heart disease, and physical activity could lower that risk.
Source: George L. Blackburn, M.D., Ph.D., "Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off," 2008
Over the years, scientists began collecting more data from the participants, such as measuring their blood pressure and cholesterol levels, and asking them about their eating, exercise, and smoking habits. In 1971, the Offspring Study, which includes the children (and their spouses) of the original group, was launched. And researchers began recruiting the third generation in 2002. Among the most important discoveries from the study was that cigarette smoking and obesity increase the risk of heart disease, and physical activity could lower that risk.
Researchers also found that over about a thirty-year period, the average participant gained about 20 pounds. This typical, slow gain is healthy and normal. The number of calories these participants ate balanced the number of calories they burned within a tiny percent during those years. If you figure that the average person eats about one million calories per year and you calculate the energy cost of those 20 pounds (that is, how many extra calories would a person have to eat each day, on average), it comes out to about 10 additional calories per day. That’s less than The amount of calories in a single jelly bean! The body’s internal control system is very is precise.
Source: George L. Blackburn, M.D., Ph.D., "Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off," 2008
Monday, August 24, 2009
Obesity as a Metabolic Disease
The reason weight-loss medications can’t provide any real results is that we have a complex, overlapping system of checks and balances that help "defend" our body-weight set point. Many different genes contribute to your body weight, and thus it’s impossible to manipulate it by focusing on just one hormone (or other substance). Others will jump in to compensate. The brief explanation of leptin and the other major players in this defensive strategy barely skims the surface of this intricate system. The take-home message is that these factors are beyond your conscious control. Our broader understanding of these factors has dramatically changed the framework of how we view the problem of weight gain and obesity. Instead of thinking of obesity as the consequence of a lack of restraint or willpower, it’s now increasingly recognized as a disease that results from a breakdown in the body’s normal system of checks and balances.
Source: George L. Blackburn, M.D., Ph.D., "Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off," 2008
WATCHING THE SET POINT AT WORK
Now that we know how the set point works, let’s step back and take a look at some of the other evidence in support of the set point theory. These observations include both short- and long-term studies and anecdotes from people in a variety of different settings.
The Framingham Heart Study
The Minnesota Starvation Study
The Vermont Prison Overfeeding Study
Movie Stars
External Forces Trump Inner Balance
Source: George L. Blackburn, M.D., Ph.D., "Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off," 2008
The Framingham Heart Study
The Minnesota Starvation Study
The Vermont Prison Overfeeding Study
Movie Stars
External Forces Trump Inner Balance
Source: George L. Blackburn, M.D., Ph.D., "Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off," 2008
Sunday, August 23, 2009
The Sensing Stomach
The stomach communicates with the brain through the ANS, and the nerve of interest to our story is the vagus nerve (see illustration). In Latin, vagus means "wandering," an accurate description of how this vitally important nerve travels from the brain to the stomach. When filled with food or liquid, the stomach’s stretch receptors send a message via the vagus nerve to the brain that says, "I’m full!" Have you ever noticed that eating a large, heavy meal can cause you to perspire? That’s the vagus nerve working overtime. As discussed, the autonomic nervous system prepares the body for fight or flight by raising your heart rate, increasing your blood pressure, and causing you to sweat. So by eating too much, you’ve made your body ready for fight or flight, even though you’re just sitting at a table eating dinner!
Source: George L. Blackburn, M.D., Ph.D., "Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off," 2008
Not surprisingly, most weight-loss aids (in addition to surgeries) focus on fooling the body’s natural tendency to hold on to weight, mostly by manipulating levels of brain chemicals. Back in the 1950s and 1960s, dieters took amphetamines, which speed up metabolism by boosting the activity of the sympathetic nervous system. But they’re also addictive and have many unpleasant side effects, including paranoia and heart problems.
(For more information on weight-loss medications, see the Appendix).Source: George L. Blackburn, M.D., Ph.D., "Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off," 2008
Sending Signals: A Host of Hormones
A wealth of research has helped us understand more about the signals that talk to the hypothalamus to control body weight set points. They include the hormones insulin, leptin, adiponectin, ghrelin, and others. The pancreas, an organ the size of a small banana that lies near the stomach, secretes insulin. Insulin controls the amount of glucose in your blood by moving it into the cells, where this fuel can be used by your body for energy. Leptin, which is produced mainly by fat cells, contributes to long-term fullness signals by gauging the body’s overall energy stores. Yet another hormone, adiponectin, is also made by fat cells and involved in body-weight regulation, apparently by helping the body respond better to insulin and ramping up metabolism. Ghrelin, the so-called hunger hormone, tells the brain the stomach is empty, prompting hunger pangs and a drop in metabolism. Gastric bypass surgery (in which surgeons convert a person’s stomach to the size of a small egg, effectively bypassing most of the stomach) doesn’t just help people eat smaller amounts of food. The procedure also triggers a sharp drop in ghrelin levels, which lessens hunger and apparently contributes to the weight-reducing effects of gastric bypass. Traditional dieting, however, tends to boost ghrelin levels.
Source: George L. Blackburn, M.D., Ph.D., "Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off," 2008
Source: George L. Blackburn, M.D., Ph.D., "Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off," 2008
Saturday, August 22, 2009
The Hypothalamus: Headquarters of the Set Point
About the size of an almond, your hypothalamus sits atop your pituitary gland at the base of the brain, just above the roof of your mouth. This well-protected location speaks to the vital importance of this brain region. In addition to controlling hunger and satiety, the hypothalamus keeps the body in balance, a process known as homeostasis (from the Greek homeo, meaning "like" or "similar," and stasis, meaning "standing still"). This internal balancing mechanism regulates your body temperature, as well as the amount of sugar, salt, water, and other substances in your bloodstream.
Most of the time, your temperature stays right around normal, or 98.6 degrees Fahrenheit, because the hypothalamus sends and receives a series of chemical messages that regulate your body temperature. It’s somewhat similar to the thermostat that controls your home’s heating system: When the temperature drops, the thermostat sends a signal to turn on the furnace. Likewise, if you’re cold, the hypothalamus checks in with other sensors in your body to see how it compares with the set point. If your temperature is lower than the set point, it sends a signal to your muscles, telling them to contract. That causes you to shiver, which helps you warm up. Conversely, if you’re too hot, you sweat, which helps you cool down. The body reactions happen involuntarily, without you even having to think about them. They’re perfect examples of your autonomic nervous system at work, which also plays a key role in homeostasis and your set point.
Source: George L. Blackburn, M.D., Ph.D., "Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off," 2008
The Autonomic Nervous System
All the nerves in your body that extend beyond your brain and spine belong to the peripheral nervous system. The autonomic nervous system (ANS), which controls the organs and muscles inside the body, is part of that network. Most of the time, we aren’t aware of the workings of the ANS, since it usually works in an involuntary, reflexive manner, widening or constricting your blood vessels, raising or lowering your heart rate, or prompting your intestines to move and digest your food.
The ANS is most important in two situations: It responds immediately in emergencies that cause stress, requiring us to "fight" or "take flight" (that is, run away). The ANS also works during nonemergencies, relaying messages that allow us to "rest and digest." Of course, this system is constantly acting to maintain the body’s normal internal working, which is why it’s an integral part of the set point.
Source: George L. Blackburn, M.D., Ph.D., "Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off," 2008
Friday, August 21, 2009
The Internal Speedometer
The remaining 25% to 30% of the calories you burn are from any physical activity you do, from simply fidgeting in a chair to taking a walk or doing vigorous exercise. It’s the only aspect of your total energy metabolism (or total daily energy expenditure) you can control. Think of your metabolic rate as your own internal speedometer. Say you burn 1 calorie per minute lying down. Sit up, and you’re now burning 11/2 calories per minute. Stand, and you’re up to 2 calories per minute. The more you move, the more you burn. These seemingly trivial increases can make a difference over time. You need to burn more calories than you take in to lose weight. That’s why it’s so important to be active throughout the day. Just 100 of the 2,000 to 2,500 calories you consume each day can mean a difference of 10 pounds of body weight from one year to the next!
What about all those advertisements for dietary supplements that promise to boost your metabolism? Don’t waste your time or money believing these false promises. There is absolutely no scientific evidence that any substance can significantly rev up your metabolism. The only safe and effective way to boost your metabolism is to burn more calories by picking up the pace and moving around more.
Source: George L. Blackburn, M.D., Ph.D., "Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off," 2008
Subscribe to:
Posts (Atom)
