A study in the Journal of the Academy of Nutrition and Dietetics has journalists again assuming meat has some kind of correlation with weight, health and other measures of optimal living. The study itself was simply to determine the differences in nutrition based upon style of eating but the headlines that hit the Internet seemed to imply that, calorie for calorie, if you ate meat instead of veggies you were likely to be fatter and less healthy in terms of overall nutrients.
I have a few problems with the study as does anyone that probably reads them. This study does little to prove causation of anything and really just reinforces proper eating for any ones goals is not going to involve any myopic way of eating, neither Atkins nor vegetarianism or any of the other isms. Ill lay out my few concerns/thoughts and let the readers be the judge.
The study was a cross-sectional study of 71,751 subjects. Big study right? This occurred over a 5 year term and the participants answered a questionnaire upon completion. These were mixed and matched every which way, excluding exercise and socioeconomic data (usually pretty relevant) and then spit out so we could see that somehow everyone ate roughly the same amount of calories and meat eaters lacked all the goodness that vegetarians obtained. The meat eaters lost out on plant proteins, fiber, beta carotene and magnesium most notably and had all the benefits of saturated, trans, arachidonic, and docosahexaenoic fatty acids. Meat eaters lose again right? Not exactly.
My Thoughts:
1. Cross-sectional study: means nothing except random compilation of data for the most part. Its a lot like a census. Its simply data collected at a defined time that is used to determine the prevalence of condition. In this case its just a compilation of data from all over. The researchers had no control of how the information was collected.
2. The study was done like all the others regarding food intake, a food questionnaire. These are notoriously inaccurate. Why? What did you eat last Tuesday for lunch? Now remember everything you ate going back the last 5 years. Its funny how people forget all the Twinkies and ho-ho's they ate and how they remembered to eat all their other healthy foods. There were likely tons of factors and foods eaten that weren't or were impossible to be tabulated. Sure I ate meat and few veggies but I never touched any snack or junk food.
3. BMI is a terrible way to determine overall health or even weight of an individual. Its generally used for expedience but is a terrible indicator to use for health purposes. This is because it doesn't assess lean muscle and body fat percentages. Basically all pro athletes with their large percentage of lean muscle and higher weight fall in an "obese" category even though this is obviously not the case.
4. The only thing this did show is those eating veggies and meat tended to eat fewer calories (1700 on average compared to 2000 for everyone else). Again we see that eating meat with your veggies is going to provide satiety, a likely svelte body and reduced calorie intake, which is the one necessary factor for weight loss.
I was interested to see what the ratio of lean mass to fat was. The vegetarians had the lowest BMI and probably the worst ratio. Skeletal muscle is crucial to health and although it is unlikely all the meat eaters were body builders its likely the higher dietary protein allowed for more skeletal muscle among other health benefits. BMI was the real kicker in the study but no one was going to break out the calipers on 71,000 participants!
Eat your meat, eat your veggies and avoid the processed junk and surprise, surprise you are much more likely to have the reduced calorie intake, not feel as though you are starving yourself and reach your weight loss goals. People think they are eating correctly right up until the point where they try writing it down and see not only what they are eating but how much they have grossly underestimated the number of calories they are eating daily.
Showing posts with label weight loss. Show all posts
Showing posts with label weight loss. Show all posts
Protein: Keep Your Muscles
An interesting study from this months Journal of the American Medical Association regarding calorie consumption and protein intake. I always instruct my clients to consume .8-1 gram of protein per pound of body weight in order to reach their goals. Most will settle around .8 but initially 1 gram or as much as 1.5 grams can be beneficial. The reason for this is the satiating effects of protein on the body, which reduces overall caloric consumption. Protein is also essential for building lean muscle and from this study it appears simply eating enough of it can save and build a portion of muscle without exercising at all!
This study was not really geared towards showing whether or not consuming protein reduced weight or increased muscle mass. The goal was to determine if protein consumption had the ability to induce weight loss even if one was over consuming calories. Unfortunately, it can not. Wishful thinking but as we all know here the answer to weight loss is a calorie reduction not the consumption of any macronutrient in varying amounts.
The study was small, incorporating only 25 people, but was in a very controlled environment. These study participants lived in a research facility for three months and for two of these months ate 1,000 calories over what they needed to maintain their body weight. One group was assigned a low-protein diet (5%), one a standard diet (15%) and another a high protein diet (25%). All of the groups gained weight, which was obvious because they were all eating additional calories.
The telling point of the study was what "type" of weight they gained. The low protein diet gained approximately 90% of their additional calories as fat but the standard and high protein diet groups stored only 50% as fat indicating that 50% of their gains came in the form of lean muscle. The low protein group lost 1.5 pounds of lean body mass, while the standard and high protein group gained 6 and 7 pounds respectively. It does not indicate the fitness level of those participating beyond "healthy" but a gain in lean muscle mass with no exercise from simply increasing protein indicates they were likely sedentary to begin with. American diets usually consist of high fat, high carb, low protein meals, which packs on the fat. Is it now safe to assume that by simply switching to a high protein diet we can gain back some of or lost lean muscle even without exercise? It flys in the face of logic and other studies to presume so but this study indicates it is possible. Muscles need protein and the RDA appears inadequate to provide the amount required to maintain muscle.
This isn't really an exercise study, all the participants were actually discouraged from exercising and therefore were expected to put on pounds. The study indicates eating a high protein diet while sedentary preserves lean muscle mass and that is a big deal. Even if you don't work out, protein is essential and can save your muscles from wasting. Lean muscle mass is a huge factor in healthy aging, therefore keeping as much of it as possible is necssary for a long and healthy life. We already know resistance training will increase lean muscle but now this study indicates simply eating more protein can prevent muscle waste associated with aging.
The take away here is slight increases in protein will increase lean muscle and reduce fat storage even without exercise. Most individuals assume they know the amount of calories they need to eat but tend to overestimate. Most people who don't exercise eat poorly simply because they feel if they aren't working out they are already unhealth so what is the point of eating right? If these participants were to have consumed a relatively high protein diet without the added calories from fat and carbs it is likely lean muscle mass would have increased the same without the additional fat. Throw in some resistance training and you are well on your way to a lean body.
This study was not really geared towards showing whether or not consuming protein reduced weight or increased muscle mass. The goal was to determine if protein consumption had the ability to induce weight loss even if one was over consuming calories. Unfortunately, it can not. Wishful thinking but as we all know here the answer to weight loss is a calorie reduction not the consumption of any macronutrient in varying amounts.
The study was small, incorporating only 25 people, but was in a very controlled environment. These study participants lived in a research facility for three months and for two of these months ate 1,000 calories over what they needed to maintain their body weight. One group was assigned a low-protein diet (5%), one a standard diet (15%) and another a high protein diet (25%). All of the groups gained weight, which was obvious because they were all eating additional calories.
The telling point of the study was what "type" of weight they gained. The low protein diet gained approximately 90% of their additional calories as fat but the standard and high protein diet groups stored only 50% as fat indicating that 50% of their gains came in the form of lean muscle. The low protein group lost 1.5 pounds of lean body mass, while the standard and high protein group gained 6 and 7 pounds respectively. It does not indicate the fitness level of those participating beyond "healthy" but a gain in lean muscle mass with no exercise from simply increasing protein indicates they were likely sedentary to begin with. American diets usually consist of high fat, high carb, low protein meals, which packs on the fat. Is it now safe to assume that by simply switching to a high protein diet we can gain back some of or lost lean muscle even without exercise? It flys in the face of logic and other studies to presume so but this study indicates it is possible. Muscles need protein and the RDA appears inadequate to provide the amount required to maintain muscle.
This isn't really an exercise study, all the participants were actually discouraged from exercising and therefore were expected to put on pounds. The study indicates eating a high protein diet while sedentary preserves lean muscle mass and that is a big deal. Even if you don't work out, protein is essential and can save your muscles from wasting. Lean muscle mass is a huge factor in healthy aging, therefore keeping as much of it as possible is necssary for a long and healthy life. We already know resistance training will increase lean muscle but now this study indicates simply eating more protein can prevent muscle waste associated with aging.
The take away here is slight increases in protein will increase lean muscle and reduce fat storage even without exercise. Most individuals assume they know the amount of calories they need to eat but tend to overestimate. Most people who don't exercise eat poorly simply because they feel if they aren't working out they are already unhealth so what is the point of eating right? If these participants were to have consumed a relatively high protein diet without the added calories from fat and carbs it is likely lean muscle mass would have increased the same without the additional fat. Throw in some resistance training and you are well on your way to a lean body.
Over-Eating, Hungry All The Time? What You Don't Know Is Blocking Your Weight Loss
People often give me the strangest reasons for why they can't stop munching all day and lose weight. Maybe its because I have a fat gene, maybe its because I don't drink enough water, maybe its because I don't exercise enough blah, blah, blah.
I have discussed the only way to lose weight on this site for a while now.
So why is it that even when you have all that correct you still feel hungry all the time? Macronutrient consumption plays a large role.
Protein Regulates Calorie Consumption
Scientists have speculated that primates regulate food intake the same way humans do, which is by the amount of protein they consume. An older study in the Journal of Behavioral Ecology found that spider monkeys with limited access to protein increased their intake of low protein, high carb foods to reach their protein needs. The end result was they consumed more calories overall. This suggests that humans have a tendency to do the same. Basically these spider monkeys would eat to fulfill a certain protein requirement. If they only had access to low protein, high carb foods they would eat more of these foods to fulfill the protein requirement and subsequently eat more calories by doing so. Interestingly the same phenomenon has been documented in mice seen here in the Journal Obesity.
The phenomenon is known as the "protein leverage effect." It states that inadequate protein increases overconsumption of calories as the body attempts to regulate this protein need. It is easy to see how this can cause a problem with overconsumption for those attempting to limit protein sources from animals.
Those of us that have not bought into the idea that all meat is bad tend to have an easier time with feeling satiated. I am familiar with many peope who eat a diet consisting mostly of plant based foods who are constantly hungry or having to snack on something. In order for these people to reach their protein requirement they have to eat constantly. Depending on how you digest these carbs will dictate to what degree you have weight issues but there is little doubt that if your meal plan does not contain enough protein you will put on the pounds due to the overconsumption of calories.
What To Do?
Make sure you are eating adequate amounts of protein. The answer is simple. If humans, like primates, regulate food intake by the amount of protein consumed then make certain you are eating enough. Voila! Problem solved.
I recommend anywhere from .8-1.5 grams of protein per pound of body weight. This is not a hard figure to reach but is high compared to the RDA. My reasoning for this and the amount of protein required by each individual depends on a few factors.
People are always concerned about fruits and veggies while eating so much protein and I find this funny because if they are overweight they are usually not eating anything good to begin with. They reference people on the high protein diets who look like skeletons and eventually gain all the weight back. I understand their concern as these diets tend to have a very limited selection of food and eating deli meat and chicken day in and day out gets old. Fortunately, this is not what I am advocating. Many of these high protein diets eschew fats and carbs, which is just ridiculous and a post for another time.
I inform clients the protein will be reduced eventually to a more modest amount and the way I do it allows them to still eat yummy fats so the meals actually have taste. The higher protein figures are usually for those attempting to put on muscle or lose weight. For those attempting to simply remain lean the lower end of the scale, .8grams/lb seems to be adequate to maintain muscle and avoid the pitfalls of dieting. This assumes that the person is active. If training is minimal than more protein is actually required to maintain the lean muscle you already have. The problem is the lower you get with protein consumption the more likely you are to overconsume other macronutrients and thus weight gain returns. You have to determine the ideal amount of protein for your body and the easiest way to do this is to start high and reduce the amount over time.
Another concern is all the hype regarding kidney issues with high protein consumption. This issue has been debunked as a myth in much of the scientific literature, another study showing no health concerns. The only people that have problems with increased protein consumption are those with renal failure or pre-existing kidney conditions. Healthy kidneys will not have a problem with increased protein consumption any more than my bicep will with increased weight. In fact, increased protein consumption has many health benefits.
How do I make certain that micronutrients are kept high so there are no negative health consequences for those concerned about their fruit and veggie intake? I utilize different supplements to arrive at optimal health and fitness. Spirulina is a supplement I recommend for all my clients. It has every micronutrient required by the body in the correct ratios. I won't break Spirulina down here because that is a whole post in itself but I will recommend it to anyone over a multivitamin any day. I make certain to inform all my clients to take it as a food and not a supplement. By taking it as a food I mean consuming it in quantities greater than recommended. Since it is a food, an algae to be exact, there is no fear of toxicity or side effects. Begin slowly with the recommended dosages and work your way into the higher ranges of anywhere from 10-20 grams a day. This will provide the body with more goodness than it knows what to do with and will assist in weight loss and overall health plus feed your muscles what they need to function at the highest levels. To read more about the Spirulina I recommend follow this link.
The point is protein regulates calorie consumption and the higher the intake the less chance you have of feeling hungry. Concerns for eating too much protein are far outweighed by the fact that reduced caloric consumption of less healthy foods leads to a better quality of life. Supplementing with products like spirulina will only increase the amount of vitamins, minerals, antioxidants and the like of dietary fruits and veggies. I love fruits, I love veggies, so my protocol does not consist of eliminating these. On the contrary, I eat quite a bit of both but they do require cycling depending on your goals. Email me for a consultation if you want to take your gains All The Way!
I have discussed the only way to lose weight on this site for a while now.
- The only way to lose weight is with a calorie reduction (I recommend intermittent fasting).
- Follow a diet that you can live with for the long haul.
So why is it that even when you have all that correct you still feel hungry all the time? Macronutrient consumption plays a large role.
Protein Regulates Calorie Consumption
Scientists have speculated that primates regulate food intake the same way humans do, which is by the amount of protein they consume. An older study in the Journal of Behavioral Ecology found that spider monkeys with limited access to protein increased their intake of low protein, high carb foods to reach their protein needs. The end result was they consumed more calories overall. This suggests that humans have a tendency to do the same. Basically these spider monkeys would eat to fulfill a certain protein requirement. If they only had access to low protein, high carb foods they would eat more of these foods to fulfill the protein requirement and subsequently eat more calories by doing so. Interestingly the same phenomenon has been documented in mice seen here in the Journal Obesity.
The phenomenon is known as the "protein leverage effect." It states that inadequate protein increases overconsumption of calories as the body attempts to regulate this protein need. It is easy to see how this can cause a problem with overconsumption for those attempting to limit protein sources from animals.
Those of us that have not bought into the idea that all meat is bad tend to have an easier time with feeling satiated. I am familiar with many peope who eat a diet consisting mostly of plant based foods who are constantly hungry or having to snack on something. In order for these people to reach their protein requirement they have to eat constantly. Depending on how you digest these carbs will dictate to what degree you have weight issues but there is little doubt that if your meal plan does not contain enough protein you will put on the pounds due to the overconsumption of calories.
What To Do?
Make sure you are eating adequate amounts of protein. The answer is simple. If humans, like primates, regulate food intake by the amount of protein consumed then make certain you are eating enough. Voila! Problem solved.
I recommend anywhere from .8-1.5 grams of protein per pound of body weight. This is not a hard figure to reach but is high compared to the RDA. My reasoning for this and the amount of protein required by each individual depends on a few factors.
- Your weight loss goals
- Your current weight
- Your current activity level
- Your age
People are always concerned about fruits and veggies while eating so much protein and I find this funny because if they are overweight they are usually not eating anything good to begin with. They reference people on the high protein diets who look like skeletons and eventually gain all the weight back. I understand their concern as these diets tend to have a very limited selection of food and eating deli meat and chicken day in and day out gets old. Fortunately, this is not what I am advocating. Many of these high protein diets eschew fats and carbs, which is just ridiculous and a post for another time.
I inform clients the protein will be reduced eventually to a more modest amount and the way I do it allows them to still eat yummy fats so the meals actually have taste. The higher protein figures are usually for those attempting to put on muscle or lose weight. For those attempting to simply remain lean the lower end of the scale, .8grams/lb seems to be adequate to maintain muscle and avoid the pitfalls of dieting. This assumes that the person is active. If training is minimal than more protein is actually required to maintain the lean muscle you already have. The problem is the lower you get with protein consumption the more likely you are to overconsume other macronutrients and thus weight gain returns. You have to determine the ideal amount of protein for your body and the easiest way to do this is to start high and reduce the amount over time.
Another concern is all the hype regarding kidney issues with high protein consumption. This issue has been debunked as a myth in much of the scientific literature, another study showing no health concerns. The only people that have problems with increased protein consumption are those with renal failure or pre-existing kidney conditions. Healthy kidneys will not have a problem with increased protein consumption any more than my bicep will with increased weight. In fact, increased protein consumption has many health benefits.
How do I make certain that micronutrients are kept high so there are no negative health consequences for those concerned about their fruit and veggie intake? I utilize different supplements to arrive at optimal health and fitness. Spirulina is a supplement I recommend for all my clients. It has every micronutrient required by the body in the correct ratios. I won't break Spirulina down here because that is a whole post in itself but I will recommend it to anyone over a multivitamin any day. I make certain to inform all my clients to take it as a food and not a supplement. By taking it as a food I mean consuming it in quantities greater than recommended. Since it is a food, an algae to be exact, there is no fear of toxicity or side effects. Begin slowly with the recommended dosages and work your way into the higher ranges of anywhere from 10-20 grams a day. This will provide the body with more goodness than it knows what to do with and will assist in weight loss and overall health plus feed your muscles what they need to function at the highest levels. To read more about the Spirulina I recommend follow this link.
The point is protein regulates calorie consumption and the higher the intake the less chance you have of feeling hungry. Concerns for eating too much protein are far outweighed by the fact that reduced caloric consumption of less healthy foods leads to a better quality of life. Supplementing with products like spirulina will only increase the amount of vitamins, minerals, antioxidants and the like of dietary fruits and veggies. I love fruits, I love veggies, so my protocol does not consist of eliminating these. On the contrary, I eat quite a bit of both but they do require cycling depending on your goals. Email me for a consultation if you want to take your gains All The Way!
Intermittent Fasting: What Is It And Why Should I Do It?
People always ask me how I remain lean and muscular. When I tell them I fast they are immediately turned off because there is no way it can be healthy and they would be too hungry to do it. Fact is those "facts" they claim are just untrue and science has already proven this to be the case.
What Is It?
Intermittent fasting (IF) has many different followings. Some people will fast for a few days a month, others will fast every other day (alternate day fasting or ADF), some will fast for 1 or 2 days a week and so on. I realized that none of these were for me simply because I enjoy eating and because I knew that not eating for a whole day would get in the way of social obligations. Then I came across a different approach advocated by a trainer by the name of Mark Berkhan that he referred to as the lean gains approach. He really likes to dig into the science behind intermittent fasting and has broken it down quite nicely. Truth be told I responded to it better than I thought I would.
The approach is simple and is a good middle ground for those who understand the health benefits of fasting (which we will address in detail in the future) as well as those looking to lose weight but maintain muscle mass. I utilize a 16/8 split in the day in which I fast and then eat. For 16 hours I eat nothing and then I have an 8 hour feeding window.
For instance my day looks like this:
530am - get up and go to the gym (3 days a week)
745am - off to work
12-1pm - I eat for the first time
3-5pm - will eat again if I am eating 3 meals this day
5-7pm - I have my final meal, which can end up ending around 8pm.
After 8pm I am done eating for the day. There are little tricks here and there but this is the gist of it. The most important thing to remember is that fasting and the benefits that come along with it are not an on/off switch. I usually have coffee in the morning because it is a mild appetite suppressant and because it has some effect on increasing metabolic rate. Beyond that it is pretty much water, more coffee or tea until lunch. People tend to confuse thirst with hunger and libations tend to reduce hunger until you eat. There are other hormones involved in this hunger process that will adjust to your new eating schedule in a few days such as ghrelin so you won't feel hungry.
What I have found is an ability to eat without fear of weight gain. Those attempting to lose weight will have a stricter diet than someone attempting to maintain a weight. For instance, if I am attempting to lose 20lbs as a 200lb 6ft male I am probably only going to be eating 1500-1800 calories a day. This will allow for weight loss at a timely rate along with additional exercise to assist in lean muscle gain. After that time when the weight goal has been reached a slight increase in calories would not tailspin the gains made and a more modest caloric consumption anywhere from 2000-2500 could be used to maintain weight. It depends on many factors but many of my clients have not had issues with feeling satiated or excessively hungry.
Why Should I Do It?
This is the most frequent question I receive. Many clients automatically believe what I say to be gospel but I encourage them to read the literature (or my site) on their own for the science behind it. After all, I couldn't say it if it wasn't true right? Sadly most of the misinformation in the world of weight loss and training is regurgitated by personal trainers and weight loss gurus who don't really have a grasp on the science and spew whatever they are told. This is true when you hear anything from "you're in starvation mode" to "eat 6 small meals a day or else your metabolism will drop."
Truth be told there are many health benefits to IF and this is just a small list:
Anecdotally I have utilized this approach for some time and found stubborn body fat easier to eliminate with my clients without the hardships associated with a typical calorie restrictive diet. There are other tiny tricks to facilitate weight loss and increase lean muscle mass but the gist of the whole process is simple. Fast for 16 hours and then eat during the 8 hour eating window. Obviously focus on higher protein, lower carbohydrate meals as this will increase satiety and reduce unwanted calories. The easiest way to do this is to simply avoid grains and get your carbs from fruits and veggies as we have discussed before. Cycling macronutrients around days of exercise is another way to favor upregulation of fat loss hormones and we will discuss that in the future.
Hope this helped everyone with basic questions. I will continue to dig deeper into the whys and hows and feel free to send your questions as I know this was very basic but was simply meant to be an overview on what I have experienced and seen. Just remember to take your work out All The Way!
What Is It?
Intermittent fasting (IF) has many different followings. Some people will fast for a few days a month, others will fast every other day (alternate day fasting or ADF), some will fast for 1 or 2 days a week and so on. I realized that none of these were for me simply because I enjoy eating and because I knew that not eating for a whole day would get in the way of social obligations. Then I came across a different approach advocated by a trainer by the name of Mark Berkhan that he referred to as the lean gains approach. He really likes to dig into the science behind intermittent fasting and has broken it down quite nicely. Truth be told I responded to it better than I thought I would.
The approach is simple and is a good middle ground for those who understand the health benefits of fasting (which we will address in detail in the future) as well as those looking to lose weight but maintain muscle mass. I utilize a 16/8 split in the day in which I fast and then eat. For 16 hours I eat nothing and then I have an 8 hour feeding window.
For instance my day looks like this:
530am - get up and go to the gym (3 days a week)
745am - off to work
12-1pm - I eat for the first time
3-5pm - will eat again if I am eating 3 meals this day
5-7pm - I have my final meal, which can end up ending around 8pm.
After 8pm I am done eating for the day. There are little tricks here and there but this is the gist of it. The most important thing to remember is that fasting and the benefits that come along with it are not an on/off switch. I usually have coffee in the morning because it is a mild appetite suppressant and because it has some effect on increasing metabolic rate. Beyond that it is pretty much water, more coffee or tea until lunch. People tend to confuse thirst with hunger and libations tend to reduce hunger until you eat. There are other hormones involved in this hunger process that will adjust to your new eating schedule in a few days such as ghrelin so you won't feel hungry.
What I have found is an ability to eat without fear of weight gain. Those attempting to lose weight will have a stricter diet than someone attempting to maintain a weight. For instance, if I am attempting to lose 20lbs as a 200lb 6ft male I am probably only going to be eating 1500-1800 calories a day. This will allow for weight loss at a timely rate along with additional exercise to assist in lean muscle gain. After that time when the weight goal has been reached a slight increase in calories would not tailspin the gains made and a more modest caloric consumption anywhere from 2000-2500 could be used to maintain weight. It depends on many factors but many of my clients have not had issues with feeling satiated or excessively hungry.
Why Should I Do It?
This is the most frequent question I receive. Many clients automatically believe what I say to be gospel but I encourage them to read the literature (or my site) on their own for the science behind it. After all, I couldn't say it if it wasn't true right? Sadly most of the misinformation in the world of weight loss and training is regurgitated by personal trainers and weight loss gurus who don't really have a grasp on the science and spew whatever they are told. This is true when you hear anything from "you're in starvation mode" to "eat 6 small meals a day or else your metabolism will drop."
Truth be told there are many health benefits to IF and this is just a small list:
- Increases insulin sensitivity which will assist in reduced hunger.
- Increases metabolic rate, another study.
- increased longevity
- reduced triglycerides and LDL
- increases cancer survival rates
- increases growth hormones
- increases neurological health
- increases autophagy (cellular recycling)
- increases metabolic processes
- improved protein synthesis
Anecdotally I have utilized this approach for some time and found stubborn body fat easier to eliminate with my clients without the hardships associated with a typical calorie restrictive diet. There are other tiny tricks to facilitate weight loss and increase lean muscle mass but the gist of the whole process is simple. Fast for 16 hours and then eat during the 8 hour eating window. Obviously focus on higher protein, lower carbohydrate meals as this will increase satiety and reduce unwanted calories. The easiest way to do this is to simply avoid grains and get your carbs from fruits and veggies as we have discussed before. Cycling macronutrients around days of exercise is another way to favor upregulation of fat loss hormones and we will discuss that in the future.
Hope this helped everyone with basic questions. I will continue to dig deeper into the whys and hows and feel free to send your questions as I know this was very basic but was simply meant to be an overview on what I have experienced and seen. Just remember to take your work out All The Way!
Walking Is Dead
Apparently even walking has become too tough for some people, thank god for todays motorized shoes. Although walking is not considered exercise in many circles it does actually have merit in weight loss. Consider that energy expenditure of walking varies by mass and speed and you can assume that an average adult weighing 160lbs and walking a modest 3-3.5mph will burn 4-5 calories a minute. Therefore a brisk walk for 30 minutes will yield 150 calories burned. Thats not bad when accompanied by a dietary calorie deficit as it will speed weight loss.
Many people ignore this insight simply because they feel running is the only true way to lose weight but running also tends to increase appetite and thereby calorie consumption. Instead of running at 7mph and increasing energy expenditure to 300 calories in 30 minutes along with your appetite why not just walk for an hour?
Anyway, its a sad day when motorized shoes eliminate yet another way people can get out and get some exercise but thats apparently how our obese society wants it.
Subscribe to:
Posts (Atom)