Weight Loss: 5 Things You May Not Know

Discussion in 'Health and Wellness' started by Benjamin, Jan 12, 2010.

  1. Benjamin

    Benjamin
    Expand Collapse
    Well-Known Member

    Joined:
    Oct 6, 2004
    Messages:
    4,887
    Likes Received:
    112
    I have certainly noticed my taste preferences (#3) have changed since rigorously exercising regularly; I not only cringe at the thought of high fats and sugar nowadays, but feel lousy afterwards if I eat it…

    From http://ow.ly/VHwi :

    1.You know that skipping breakfast is a problem, but did you know that meal timing is important throughout the rest of the day, too? Your body's fuel tank can hold about four hours of fuel at one time, so make sure you eat a meal or a snack every four hours to keep your fuel gauge from hitting empty. That means planning a daily afternoon snack of both protein and carbohydrates to prevent your body from chemically driving you to crave fats and sugars by dinner time. This habit will keep your energy level balanced and prevent overfilling your tank which inevitably leads to filling up your fat stores.

    2. You know that white bread, potatoes and pasta should be avoided if you really want to lose weight, right? Think again! Did you know that if you eat lean proteins and heart healthy fats with even white bread, potatoes and pasta, it slows down how fast those easy-to-digest carbohydrates break down? Those infamous "white carbs" aren't so bad after all if consumed in moderation as a part of a balanced meal with lean protein, vegetables, fruits and heart-healthy fats.

    3. You know that exercise is important–it burns calories and helps keep your moods stable. But did you know that regular exercise can actually change your own taste preferences from high-fat health traps to more low-fat favorites? Studies show that 12 weeks of regular exercise literally changes your desire for higher fat foods. Fatty foods actually produce endorphins, a natural feel-good chemical that is easy to get hooked on. But exercise produces even more of these, so you don't need the high-fat fix to feel good anymore.

    4. You know that drinking water is important because it helps fill you up so you eat fewer calories. True, maybe, but water also gives your muscles its natural ability to contract, and a muscle that contracts is a muscle at work. A muscle at work means energy burned! Water also keeps the kidneys working properly which prevents your liver from having to help out. That way, the liver can do its job of breaking down stored body fat. Drinking water is a win-win situation!

    5. You know that weight loss that stays off means regular exercise must stay ON–on your weekly planner and checked off when done. But did you know that getting enough sleep is just as important? Studies show that people who sleep four hours or less are almost three time more likely to become obese. Lack of sleep lowers a hormone called leptin that suppresses your appetite and raises a hormone called grehlin that increases your appetite. That's worth a good night's sleep!

    Tammy Beasley, RD, CSSD, LD, is a registered dietitian, adjunct professor, spinning instructor, and a certified eating disorder specialist in nutrition. She is the author of Rev It Up-The Lifestyle Diet That Puts You In The Driver's Seat.
     
  2. Bob Alkire

    Bob Alkire
    Expand Collapse
    New Member

    Joined:
    Mar 23, 2001
    Messages:
    3,134
    Likes Received:
    0
    Question, I seem to do well until my wife thinks she (we) should lose weight. I stay around 15 to 30 pounds over what the charts say I should But when we start eating breakfast I'm hungry.

    I like to eat some where between 10:30 AM and 1 PM and then around 7 or 8 PM. She gets on these deals where one is suppose to eat three time a day and a few snacks a day. We get on one of her deals and after I've gained 50 pounds or more she says, I don't know why. Her doctor says she don't know why. I don't get hungry until I eat. My doctor tells me don't do her new healthy deal, but he don't have to live with her. Its always the same, this time she will say, "I know it will work." If you know why, I don't seem to do well on the breakfast and three times a day eating and the snacks, please tell me. Her doctor tells me I'm wrong and mine just tells me we all aren't the same and nutrition is his feel. When he lost 70 pounds a few years ago, he went on a low carbohydrate deal.

    I don't like working out and I don't, but I walk up to the store to get a few thing which my wife drives to, it is only about 2 miles up, I will walk to church and she drives, it is about 4 miles there, I like to walk.
     
  3. Benjamin

    Benjamin
    Expand Collapse
    Well-Known Member

    Joined:
    Oct 6, 2004
    Messages:
    4,887
    Likes Received:
    112
    “Regular” walking is great for maintaining some lower body muscle tone and keeping some cardio activity, but works a low percentage of total body muscle and usually not at a rate which should include a goal towards building new calorie burning muscle.

    Quite different from walking at a steady pace is: “High Intensity Interval Training” (HIIT) which has been proven to burn many more calories. This involves cycles that strive toward exercising at near maximum intensity for short periods of time. On a walk it would go something like one minute of regular pace, one minute of medium intensity walking pace, and minute of walking as if you’re going for the gold in a walking race….repeat.

    It can be hard to get someone working out if they don’t like it. If you liked sports and PE as a youngster these feelings are probably still around. It’s really a matter of having a reason (better quality of life) and takes some self-discipline, especially in making a decision to begin on a regular routine. Once this is established there are many fun things to try and challenge yourself with. In your case a good challenge might be a suggestion to add an exercise ball and some bands to a regular routine of (HIIT) walking; that would get you more upper body and core for a full body workout. You could look up a few exercises, learn and write down a routine, and begin doing it on a regular basis while astonishing your wife! (If you get a few exercises down first you can then challenge your wife to try and keep up with your routine :)

    Although you should somewhat listen to your body about eating, it is a hands down issue that eating smaller and more frequent meals is much better for your body. Again, it involves self-discipline, and to develop better diet habits takes time; usually begins with baby steps. The first important and necessary change usually should begin with cutting back and out the sugars and high fat. You might be surprised how beginning a new regular exercise routine would be a good reminder to keep on tract, lead to developing lifestyle changes, and help you with your mood in this. Once you develop these good habits you begin having fun while looking for more experiences, and the sky’s the limit.
     
  4. Bob Alkire

    Bob Alkire
    Expand Collapse
    New Member

    Joined:
    Mar 23, 2001
    Messages:
    3,134
    Likes Received:
    0
    Thanks for the reply.
     
  5. Johnv

    Johnv
    Expand Collapse
    New Member

    Joined:
    Oct 24, 2001
    Messages:
    21,321
    Likes Received:
    0
    Well, that's kind of a no brainer there. However, HIIT is not mandatory to maintain a cursory level of overall cardiovasular health. Just to recap what you and I probably already know, to maintain good cardiovascular health, one must do the following:

    • Excercise regularly.
    • Eat right.
    • Keep one’s weight under control.
    • Control stress levels.
    To excercize regularly, one should at the very least, engage in 20-30 minutes of continuous moderate exercise every day. Moderate excercize is that which elevates your heart rate for a sustained period. Yes, you can do this by walking, but you shouldn't stroll. You shoud walk briskly and difinitively. HIIT will do this as well, but you can achieve this without HIIT. Fast, brisk walking, light jogging, and similar activity will suffice, so long as it elevates the heart rate, and so long as its continues for at least 20 minutes.

    BTW, I've done HIIT, and recommend it.
     
  6. Benjamin

    Benjamin
    Expand Collapse
    Well-Known Member

    Joined:
    Oct 6, 2004
    Messages:
    4,887
    Likes Received:
    112
    I'm sure there is not much that is not a no brainer to you, Sir Johnv. :smilewinkgrin:



    Manditory no, much more efficient, yes.


    Yeah, yeah, yeah I know...eat less, move more. Don't let my adding intensity and efficiency to what you consider sufficient stress you out. :tongue3:
     
  7. Johnv

    Johnv
    Expand Collapse
    New Member

    Joined:
    Oct 24, 2001
    Messages:
    21,321
    Likes Received:
    0
    There's no need for you to act like a pompous jerk.
     
  8. fbcodr

    fbcodr
    Expand Collapse
    New Member

    Joined:
    Nov 28, 2009
    Messages:
    116
    Likes Received:
    0
    Weight loss, one thing I know. I love to eat like most baptists!!!:laugh::wavey:
     

Share This Page

Loading...