articles - weightloss/fatloss

[Manfred_Man]

Can This Food Help You Lose Fat?
The science behind leptin, fish and fat loss
by Christian Finn, M.Sc.

Losing weight isn't as difficult as it sounds — it's trying to keep it off for good that's the real challenge.

Eating is a powerful drive. If you've lost a lot of weight, you're probably familiar with that intense sense of hunger, which just won't go away. The usual advice to just "eat less" is a lot easier for me to write than it is for you to do.

One of the hormones responsible for the increase in hunger is known as leptin. Leptin (the Greek term for thin) is a hormone released by your fat cells. When you lose fat, leptin levels drop. When you gain fat, leptin levels rise.

Once leptin has been secreted by your fat cells, it travels to the hypothalamus. This is the part of your brain that controls eating behavior. Once it's there, leptin activates anorectic nerve cells, which suppress your appetite. At the same time, leptin prevents orexigenic cells from stimulating your appetite.

The good news is that some exciting new research suggests that you might be able to change the way your body responds to leptin... simply by eating more fish!


Fish And Leptin
Scientists have known for some time that fish oil affects leptin levels in rats [3]. But Dr. Mikolaj Winnicki and his colleagues from the Mayo Clinic wanted to see if a fish-rich diet has a similar effect in humans [1].

The findings, published in the journal Circulation, come from a comparison of two neighboring tribes near Lake Nyasa in Tanzania.

In the population of the village Lupingu, located near to a river, fish provides almost 25% of the total daily calorie intake. The villagers in Madilu, a nearby village located inland, eat very little fish.

Both tribes consume a similar number of calories per day, and lead very similar lifestyles.

Average daily calorie intake was 2196 for the fish diet and 2109 for the no-fish diet. The fish diet consisted of 300-600 grams of fish per day, with 60-120 grams of maize (corn), 40-60 grams of beans, 20-40 grams of spinach, 40-60 grams of potatoes and 30-50 grams of rice.

The no-fish diet included negligible amounts of fish with 150-350 grams of maize, 70-140 grams of beans, 60-100 grams of spinach, 100-200 grams of potatoes and 80-120 grams of rice.


Leptin—Fishy Stuff, In A Good Way!
Regardless of their body fat levels, the fish-eating tribe was found to have much lower levels of leptin.

That's despite the fact that body fat — usually an important indicator of leptin levels — was similar in both groups. Leptin is made in fat cells; the more fat you have, as a rule, the more leptin you make.

In the tribe eating fish, men had an average leptin level of 2.5 nanograms per milliliter, compared with 11.2 in the mainly vegetarian tribe.

Although leptin levels are usually higher in women, the researchers found the leptin levels of women who ate fish to be less than half that of both the female and male vegetarians.

Although it might seem counterintuitive, many obese individuals actually have high levels of leptin. On the face of it, this appears to blow all of the theories regarding leptin and weight loss out of the water.

After all, if obese people have high levels of leptin, surely they shouldn't be obese in the first place.

While obese people do have high levels of leptin circulating in their body, the leptin isn't active where it needs to be — the hypothalamus. Instead, they seem to have developed a form of leptin resistance, where leptin is unable to make the "jump" from the blood to the brain [2].

This latest study suggests that a fish-rich diet somehow makes your body more sensitive to leptin, and might play a small (but important) role in helping you lose weight and keep it off for good.

As with all research, this study does have limitations.


Study Parameters
First, only lean black Africans living in a rural environment were studied. We don't know if the findings will apply to a semi-overweight, urban-dwelling population. Fish-rich diets might affect leptin differently in obese subjects and in different races.

What's more, this study only describes a link or association between a fish-rich diet and lower leptin levels. It doesn't show that one is causing the other. Remember that association does not mean causation. And leptin is just one of many factors influencing hunger and calorie intake.

According to the diet questionnaires, the Lupingu villagers were eating 300-600 grams of fish per day. That's a lot of fish.

If you were to eat this amount of fish every day, you'd probably end up getting a lot of mercury. Some forms of mercury — such as methylmercury — are toxic to both humans and animals. Even wild fish contain mercury, although the levels vary depending on the type of fish.

Although fish oil supplements contain no mercury, tests show that some of them contain organic pollutants such as dioxins and dioxin-like polychlorinated biphenyls. A review of the fish oil supplements that have passed quality-control tests (as well as the names of three that failed) is available elsewhere on this site.


The Bottom Line
There are still many more questions than answers about fish oil and leptin. It would be hard to make a solid case for eating more fish based on this study alone.

However, the long-chain omega-3 fatty acids in fish have been linked with everything from a reduction in the risk of heart disease to improved mental function. In the right doses, they can also raise your metabolic rate and help you burn fat faster.

If you're not eating oily fish with a relatively low mercury content (such as salmon) several times a week, or using a high-quality fish oil supplement, now would be a good time to start.


References
1. Winnicki, M., Somers, V.K., Accurso, V., Phillips, B.G., Puato, M., Palatini, P., & Pauletto, P. (2002). Fish-rich diet, leptin, and body mass. Circulation, 106, 289-291
2. Caro, J.F., Kolaczynski, J.W, Nyce, M.R., Ohannesian, J.P., Opentanova, I., Goldman, W.H,, Lynn, R.B., Zhang, P.L., Sinha, M.K., & Considine, R.V. (1996). Decreased cerebrospinal-fluid/serum leptin ratio in obesity: a possible mechanism for leptin resistance. Lancet, 348, 159-161
3. Peyron-Caso. E., Taverna, M., Guerre-Millo, M., Veronese, A., Pacher, N., Slama, G., & Rizkalla, S.W. (2002). Dietary (n-3) polyunsaturated fatty acids up-regulate plasma leptin in insulin-resistant rats. Journal of Nutrition, 132, 2235-2240


Christian Finn hold a masters degree in exercise science and lectures on the subject of fitness at both universities and private training organizations around the United Kingdom. You can find Christian's articles published in numerous magazines, leading industry journals and websites worldwide, including Men's Health and Muscle & Fitness (UK edition). His research on high-intensity intermittent training has been published in the online journal Sport Science (March 2001).

[Manfred_Man]

The Secret To Weights And Fat Loss
Is using high reps and lots of cardio really the key to shedding fat?
by Jon Benson

I've got great news for all you bodybuilders and resistance trainers out there—and some eye-opening news for all you cardio bunnies. Weights are simply superior for burning more body fat and elevating metabolic rate post-exercise than anything on earth.

If ever you wanted to start training with weights, or if you've been doing endless cardio with no results, this article is for you.

Before I begin, I have to stress that the proper combination and cycling of weights with cardio is still the King of Fat Shedding, as long as you follow a proper nutrition plan. However, this PDF file clearly shows (well, kinda clearly...it's science geek-speak for what I'm about to say in plain English!) that weights of a specific variety and rep scheme elevate metabolic rates (measured in VO2) for a whopping 39 hours! (Note: A special thanks to Christian Finn for passing this study on to me.)

That's 39 hours of being able to consume more food without getting fat, all things being equal. For the record, no exercise on earth comes close to doing that in as short a period of time as this particular form of resistance training. This is close to the levels seen in people who run marathons!


What's The Secret?
This is nothing new to bodybuilders, but it may be new to a lot of you, especially the gals among us who fear becoming 'muscle-bound'. The key is the reps and the types of exercises used. As you'll see in the study attached, and in other studies along the same lines, true elevation of metabolic rate does not occur if your weights are too heavy (under 6 reps) or too light (over 12 reps.) The big news here for the average lifter is the following:

— This 39-hour elevation in VO2 (metabolic rate) was caused by a workout consisting of the greatest possible stimulation of the larger muscles. This means squats, rows, bench presses, and curls with 'real weights'...not machines, Pilates, or baby dumbbells, folks.

— Other studies showed a 12-hour increase in metabolic rate using a program of about eight exercises, 4 sets each, for 8-12 reps to momentary completion. This is hardly a marathon workout, but it's hard work.

— The nutrient calculation for post-workout recovery was determined to be significant, especially in comparison with more moderate forms of exercise. This means more food is required to repair the body, and the metabolism once again takes a small shot upward. (The study does not cover this, but frequent feedings that are high in protein and moderate in carbs create a greater thermogenic effect, causing that many more calories to be required to digest and assimilate.)

— The study mentions other studies where results were negative. However, these other studies used rep schemes that were higher (some as low as 50% of 1-rep max for 12-15 reps), or lower (as in powerlifting movements.) This may explain why powerlifters do not look like bodybuilders as far as body fat levels are concerned, at least on one level. Of course, bodybuilders usually eat differently as well.


What's The Bottom Line?
Weights rule—specifically real weights and real exercises performed with real diligence. This means basic moves, not the fancy (and somewhat easy) machine junk you see most people with little to no muscle performing (or people with incredible muscle, as the drugs they take allow for growth from lifting just about anything.) Once again, quoting Vince Gironda, "You'd be better off lifting the machine itself."

This also implies that cardio, in no way, can compete with the metabolic spikes shown in heavy resistance training. However, cardio has many other benefits and should definitely be included in some form or fashion in your total regimen.

Lastly, remember that there were ripped bodybuilders long before low-fat eating and cardio bunnies came into vogue. These were not supermen or superwomen—they just knew a thing or two we should try to remember.

Hit the weights, eat real food, keep your reps above 8 and under 12, and watch what happens.

Once again, nothing much new to a bodybuilder, but we now have a lot of science to back it up—and my goal is not to educate the bodybuilder with this article, but the masses who want to use weight to simply improve their body fat levels and overall appearance. You do not need become a "bodybuilder" in order to reap all the benefits of bodybuilding-type training.

[Doughboy]

Nice articles M. Man I love the story at the beginning of the How To Lose 20 Pounds Of Fat in 5 Minutes article

[Manfred_Man]

Originally Posted by davelacb

Nice articles M. Man I love the story at the beginning of the How To Lose 20 Pounds Of Fat in 5 Minutes article

i know!

next time i hit the gym, i'll make sure to put my hacksaw in my bag along with my gear & waterbottle! then, if anyone asks for help, i'll be more than ready...

[Manfred_Man]

another reminder...

Best Strategies for Losing Extra Pounds
Provided by PDR.net

Yes, you can reach and maintain a healthy weight. Despite the discouraging news of failures in many diet programs and America's growing problem with obesity, researchers are finally beginning to pin down just which strategies work - and which fail - to help long-term weight control.

Let's start with the bad news. "You are what you weigh" is one of the more pervasive - and destructive - messages of contemporary American culture. But ironically, our preoccupation with the numbers on the scale and our excessive admiration for the slender figure seem to be leading to an increase in obesity. During the final two decades of the 20th century, the share of the adult U.S. population considered either overweight or obese jumped from 47 percent to 61 percent. Worse yet, the share weighing in as frankly obese rose from 15 percent to 27 percent during the same period.

Though many Americans have difficulty managing their weight, it's not for lack of trying. An estimated 50 million will go on diets this year, seeking advice from books, TV diet gurus, support groups, and clinical programs. Women's magazines report that 95 percent of their female readership is on a diet. Desperate dieters have turned the weight-loss business into a booming industry, with annual revenues of more than $33 billion. However, while some will succeed in shedding those extra pounds, some studies show that perhaps as few as 5 percent manage to keep them off. A report from the National Center of Health Statistics warns that "weight reduction through calorie-restricted dieting... ultimately [is] not very effective."

Hold on! Does this mean diets don't work? Of course not. "Diets do work. It's the maintenance programs that don't work," says Dr. Arthur Frank, Medical Director of the George Washington University Obesity Management Program. "Most people who do get involved with a weight-loss program stay with it. Most people who stay with it do, in fact, lose weight. The problem is that most people still have a difficult problem maintaining weight at the new lower level." The notion that diets don't work is a round-about way of saying that there are no magic ways to keep pounds off permanently; obesity is a chronic condition that requires lifelong attention.

Tip-Offs of Rip-Offs
When it comes to weight-loss schemes, the Food and Drug Administration warns you to be particularly skeptical of claims containing words and phrases like:
- easy
- effortless
- guaranteed
- miraculous
- magical
- breakthrough
- new discovery
- mysterious
- exotic
- secret
- exclusive
- ancient

In addition, the studies showing that most people regain the weight they lose may not apply to most of us. These studies have been done in clinical programs on people with the most severe weight problems. "Most people who are successful in losing weight do so on their own," says Dr. Xavier Pi-Sunyer, Director of the Division of Endocrinology and Nutrition at St. Luke's-Roosevelt Hospital, New York, and Professor of Medicine at Columbia University. "They are seldom included in studies. We also have very little data about how people do one-on-one with a physician, dietitian, or nutritionist." So do-it-yourself dieters may have more reason to be optimistic about their chances for success.

Instead of a quick fix, self-starters tend to be motivated to change their overall eating patterns, with better long-term results. Still, the secret lies in finding the nutritional strategy that works best for you. "Adults and children with weight problems need tools for making better decisions about how to lose weight," says Judith Stern, ScD, RD, Professor in the Departments of Nutrition and Internal Medicine at the University of California, Davis. A healthy skepticism is a good place to start. Beware of claims of weight-loss miracles: "Lose weight while you sleep;" "Eat all you want and get thin;" "This secret method will work where others fail." If a diet claim seems too good to be true, it probably is.

[Manfred_Man]

Spot Reduction Myth

Contrary to what the info commercials suggest, there is no such thing as spot reduction. Fat is lost throughout the body in a pattern dependent upon genetics, sex (hormones), and age. Overall body fat must be reduced to lose fat in any particular area. Although fat is lost or gained throughout the body, it seems the last area to become lean or the first area to get fat is the midsection (in men and some women) and hips and thighs (in women and few men). Sit-ups, crunches, leg-hip raises, leg raises, hip adduction, hip abduction, etc. will only exercise the muscles under the fat.

Incidentally, fat is also stored under the abdominal muscles and around the intestines and other organs. This can contribute to the "pot belly", pushing the abdominal muscles and the overlying fat outward. This "apple shape" fat distribution has greater health consequences than the lower body "pear shape" fat distribution.

[Manfred_Man]

How to Lose Your Love Handles – Not!
by Pete Sisco

OK, I really am going to tell you how a man can lose that extra fat around his midsection, sometimes called ‘love handles’ or a ‘spare tire’. But I’m going to tell you the truth. My pet peeve is articles that allegedly tell guys how to do the same but the techniques are next to useless.

I’m sure you’ve seen the images of a guy holding a broom handle or light barbell over his shoulders and twisting his torso from left to right as a means to lose his love handles. A waste of time! Or holding a dumbbell in each hand and bending from side to side. Forget it!

It’s just as important to know what doesn’t work as it is to know what does work. If you spend weeks in the gym doing ineffective and inefficient exercises you’ll get discouraged and give up. That’s why most people buy a year long gym membership then stop going after a dozen or so visits. By contrast, there is nothing more motivating and encouraging than steady, measurable progress toward a specific goal!

Goals and Measurements
The first thing you need to know is that ‘love handles’ are created by the deposition of extra fat around the midsection. (This is common in men, whereas women tend to have extra fat deposited in the hips and thighs.) So to target this specific area and create specific goals we need to know the measurement of your midsection. Wrap a tape measure around your abdomen at the widest area of your ‘love handles’ and record the measurement. Also, you really should measure your bodyfat percentage since one of our principal goals will be to reduce fat.

Once we are armed with “before” measurements of your abdomen and your bodyfat percentage we can create a program and monitor progress every step of the way. Remember, measurement prevents wasting time on things that don’t work and it offers very motivating feedback on what is working.

Losing Fat and Toning Muscle

Step 1: Burn More Calories
There is no real secret to losing fat; you need to burn more calories than you consume. A great way to do that is to engage in low intensity aerobics such as walking on a treadmill, using a stationary bike, or whatever. The real key is to make certain that the intensity is low enough so that you can do it every day of the week. That means you should be able to carry on a normal conversation or talk on the telephone while you’re doing this exercise. Higher intensity than that requires time off between workouts and that means less activity and fat burning.

Step 2: Tighten Abdominal Muscles
The most intense exercise you can do to target your abdominal muscles is to perform weighted crunches. Adding weight to crunches increase the overload to the target muscles and allows you to employ progressive overload, which is an indispensable condition to muscular hypertrophy.

Lie on your back with the handle of a low pulley behind your head. Grasp the handle and pull the slack out of the cable. Using your abdominal muscles, raise your shoulders and upper torso off the floor while lifting the weight stack of the low pulley. Make sure the weight is sufficiently heavy that you can oly lift it eight times. If you really want to increase the intensity, increase the weight until you can only hold it in a static contraction for five seconds. Each time you do this exercise try to increase the weight ten percent.

Here is the effective way to do dumbbell side bends. Select one dumbbell (not two!) and hold it at your side while standing. Allow the weight of the dumbbell to slowly descend toward the floor by bending your torso sideways. Using the power of your abdominal muscles straighten your torso against the force of the opposing weight. Again, use a weight that is so heavy you can only perform eight reps. Banging out twenty five reps with a lighter weight is much less effective. By the way, if you hold two dumbbells at the same time you hugely reduce the effect of this exercise.

Step 3: Widen Your Upper Body
A wider midsection can be masked by a having a wider upper body. While you are whittling down your midsection, it can only help to add a little more size to your upper body and create more of the vaunted “V shape” that is so desirable. The single best exercise for this is the lat pulldown. You can perform this exercise in the conventional way but if you really want to increase efficiency and intensity try doing it with a weight that is so heavy you can only hold it for five seconds in the first two inches of the downward range. You have to feel it to believe it!

Step 4: Measure, Measure, Measure!
Once per week you should measure the girth of your midsection and your bodyfat percentage. Even the slightest improvement in these measurements in one week is enormously motivating. When you have a goal it is very important to be able to measure progress toward that goal. Don’t forget this important step.

In a Nutshell
Reducing ‘love handles’ is a simple matter of reducing overall bodyfat through daily low intensity aerobics and tightening the underlying muscles to improve shape. Perform the recommended aerobics every day and perform the recommended exercises twice per week in your first month and once per week for as long as your weights increase. If your weights do not increase add two extra days off until they do.

Soon you’ll have a tight, hard midsection, lower overall bodyfat and a great V-shaped taper to your torso.

Have a great workout!

[Manfred_Man]

this can never be said enough times...

Train With Weights

Working out with weights when trying to lose body fat has numerous important benefits.

First, an intense weight training session burns calories during the actual workout.

Second, an extremely important benefit is that intense weight training elevates your metabolism for up to 39 hours after your actual workout. In other words, because of the intense weight workout, your metabolism has been stimulated where you are now burning more calories while
you are doing nothing.

Carbohydrates power intense weight training sessions. The more intense the session, the more you deplete your carbohydrate stores and the more fat is burned during the recovery phase, i.e. after the workout.

In other words, as the intensity of the training increases there is a proportionate increase in fat burning after the workout.

One study showed that 15 exercise sessions per month (50 minute sessions at 50 percent of oxygen uptake) could lead to an extra 2 plus pounds per month of fat loss, strictly from the elevated metabolism and extra calories burned - while doing nothing! That's an extra 26 pounds plus, of fat burned per year.

Another extremely important aspect of fat loss that occurs from training with weights is adding leas muscle to your body. Lean muscle is "metabolically active", i.e., muscle burns calories even while doing nothing. So, the more lean muscle you have, the higher your resting metabolism and the more calories you burn each day while doing nothing.

Studies have estimated that for each pound of muscle that you add to your body, you burn another 35 to 50 calories per day while doing nothing. So, an extra 10 pounds of muscle will burn approximately 350 to 500 calories a day, or an extra pound of fat every 7 to 10 days, without making any other changes.

This is essential to taking off the fat and keeping it off. You see, when you add muscle to your body, you greatly increase the number of calories your burn each day. So, once you achieve your fat loss goals you can start eating more food without putting the fat back on, as long as you have built muscle!

On the flip side, if you don't train with weights while dieting and losing weight, two very bad things will occur. First, at least half of the weight you lose will be muscle. And this causes number two, which is that your metabolism gets slower, causing progress to eventually grind to a halt, leading to gaining all the weight back and more.

As you can see, training with weights is an extremely powerful and necessary component of any successful weight loss program.

[Manfred_Man]

5 Reasons You Can't Lose Weight
By Camille Noel

You're doing your best to slim down, but the scale doesn't seem to budge. Sound familiar? "Weight loss revolves around all aspects of your lifestyle — sleep, stress, even mood," says Leslie Bonci, MPH, RD. "And if you're neglecting one of these, you may be sabotaging your success."

We've come up with the top five reasons you may not be dropping dress sizes. Read on to find out if one's affecting you — so you can get back to getting results.

You're skimping on sleep.
"If you don't sleep enough, your body looks for another way to find energy," says Bonci. "More often than not, that means you end up overeating just to stay awake." Plus, she adds, when you're exhausted you're less inclined to make smart food choices, and may even reach for 'quick fuel' — think sugar-laden or starchy products like donuts. Aim for seven to nine hours of shut-eye a night.


You're not combining diet and exercise.
"Many people think that if they work out, they can eat whatever they want," says Kelli Calabrese, MS, a spokesperson for the American Council on Exercise. "They may gain muscle, which is great, but they won't see their shape change significantly until they cut back on calories, too."


You're stressed out.
Stress works similarly to sleep deprivation, in that many people reach for food to cope, says Calabrese. Plus, many avoid the gym when they're anxious or overloaded, thinking they don't have time. But Calabrese points out that a good workout is crucial during tough times: "Exercise is one of the best things you can do to bring your stress level down."


You look at food as the enemy.
"Restricting your favorite foods, or targeting foods as 'good' and 'bad' will only set you up for a binge," says Bonci. "The key to weight loss is overall calorie reduction. Eat what you like, but eat less of it." And remember that eating after exercise is a must, stresses Calabrese. "Don't skip meals, post-workout, thinking you'll burn even more calories," she says. "Without fuel, your body goes into starvation mode, and your metabolism becomes sluggish to compensate." She recommends a balanced snack or meal that combines protein, carbohydrates and fat (like yogurt).


You haven't tried a new approach.
"Many people I work with relapse many times before successfully losing weight," says Bonci. "So don't give up if your first attempt isn't successful," she says. "Switch things up by lifting weights or eating several mini-meals a day, for example. Try, try again — sooner or later your persistence will pay off."

[Manfred_Man]

Snooze and Lose
by Andrea Peirce

Do you have trouble getting a good night's sleep? You're not alone. The National Sleep Foundation reports that 68% of adults say they're so sleepy most days that they can't concentrate well. Now researchers are finding something even more surprising: Too little sleep may affect your ability to lose weight.

A recent study in the Archives of Internal Medicine found that overweight or obese patients slept less than those with a normal body mass index (BMI). A lower BMI was linked to just 20 extra minutes of sleep nightly.

"We don't know what the direct connection is between sleep deprivation and weight," explains sleep-disorder expert Dr. Michael Thorpy. "But we do know that someone deprived of sleep has altered insulin and blood glucose handling – changes that may predispose them to increased body weight."

Sleep deprivation also generates hormonal changes that influence metabolism and appetite. Too little sleep can make you feel hungry even if your stomach's full.

Here are tips for sound snoozing and adding sleep to your collection of weight-loss tools:

• Know your sleep needs. Most adults require a solid 7 to 9 hours in bed with plentiful deep sleep and no disruptions.

• Maintain a regular sleep schedule. Go to bed and set the alarm for the same time every day, even on weekends. Regularity strengthens the sleep-wake cycle.

• Time your consumption. Avoid alcohol, tobacco and caffeine (coffee, chocolate, colas) in the late afternoon (past 5 pm) and at night. Limit pre-bedtime fluids to eliminate nighttime bathroom visits. Finish dinner two to three hours before bedtime.

• Avoid napping. This is absolutely key if you're not sleepy at bedtime.

• Exercise regularly. It improves mood and promotes sound sleep. But avoid workouts within three hours of bedtime.

• Establish relaxing pre-sleep rituals. Listen to music, read a novel, take a bath, think about your day.

• Make your bedroom inviting. At bedtime, the room should be cool, dark and quiet. Block light with thick curtains or eye shades. Minimise noise with ear plugs, fans or other devices. Invest in a quality mattress and comfy pillows.

• Get up. If you wake up at night and can't fall back to sleep within 30 minutes, go to another room. Return only when sleepy.

[Manfred_Man]

When to Say When
by Michelle Fowler

Eat when you're hungry, stop when you're satisfied. Simple advice? Yes. A simple philosophy to practice? Not so much. But becoming better in tune with your body's satiety signals is the first step in mastering your food Comfort Zone. Here are some basic guidelines that can help you better understand when to say when:


Stop.
"At the first thought of being hungry, individuals have trained themselves to eat," says Noralyn Wilson, RD, spokesperson for the American Dietetic Association (ADA). Wilson warns that by doing this "we have developed a false sense of what it feels like to be truly hungry." So, if you struggle with wanting to eat even when you're not hungry, how do you know if you actually do require food? When you do begin to feel hungry, drink water or go for a short walk, and wait for the feeling to come around again. Eventually you'll learn to discern when you're actually hungry, and when your emotions are trying to get the best of you. On the other hand, it is important not to let yourself get so hungry that when you do eat, you go overboard. So be mindful of keeping a balance.

Look.
When you're eating, eat, says Wilson. Don't try to multitask! Working on a document at your desk or watching TV will distract you from the project at hand – which in this case should be supplying your body with nutrients. So slow down and think about what you're eating. "The stretching of the stomach takes a while to register," says Wilson, "and if you're eating quickly, you can surpass fullness without even realising it."

Listen.
If you are eating a balanced meal – that is, a 7-9-inch plate filled half with veggies and the rest with a lean protein and a starch – you should be satisfied at one serving, says Wilson. But if seconds are calling your name, take a 20-minute breather and listen to your body to see if you really are still hungry. "Go outside, engage the family in a game, play trivia, go for a walk or do the dishes to take your mind off of eating for a moment," suggests Wilson. "The food will still be there," reminds Wilson, "you can always go back for more."

Feel.
"It's really easy to confuse physical hunger and fullness with emotional hunger and fullness," says Cynthia Sass, RD, spokesperson for the ADA and author of Your Diet is Driving Me Crazy (Marlowe & Company, 2004). So if it's emotions that are causing you to overeat, Sass suggests keeping a food journal to help better understand your emotional overeating triggers. To do so, ask and answer some of these "Why" questions when you realise you have overeaten:

• "Why did I eat that particular food?" Did you really want it, or did you eat out of boredom, obligation or because you were upset/angry/anxious?

• "Why did I decide to stop eating?" Were you full or did you finish what was on your plate or what the bag said was a serving size?

• "Why did I eat?" Were you honestly hungry, or were you trying to ward off boredom or some other emotional cue?

Only once you begin to understand your emotional overeating triggers, says Sass, can you take steps to change your behaviours. "Food tastes good, eating feels good, and most people will need to try several things before they find what will make them feel good as an alternative to eating," says Sass.

It won't happen overnight, but with a little effort, the signals your body is sending you can be heard clear as a bell. So get reacquainted with your body's signals – it might just make all the difference in your weight-loss success.

[von]

very helpful thanks

[Manfred_Man]

Craving Carbs? Avoid The Cave-In!
By Dr. Nancy Tice

So, you want to start a low carbohydrate diet, but cravings keep getting the best of you. What can you do? Carbohydrate cravings are a matter of biology and not just willpower.

A carbohydrate craving can be described as a compelling hunger, craving or desire for carbohydrate-rich foods; an escalating, recurring need or drive for starches, snack foods, junk food or sweets. In addition, carbohydrate act-alikes (sugar substitutes, alcoholic beverages and monosodium glutamate) may trigger intense or recurring carbohydrate cravings and/or weight gain.

High-sugar, refined starch, convenience and comfort foods feed the addiction like a drug. They produce correspondingly high blood sugar and insulin levels, which lead to even more cravings. They also produce higher levels of the brain chemical serotonin. In sensitive people, particularly those who may have low serotonin levels to begin with, a carbohydrate binge is the equivalent of self-medicating -- just to get the sugar "high."

To help break this cycle, eating regularly is important. If too many hours have passed between meals, your blood sugar will drop. Your body will crave carbohydrates. These are the foods that will provide the quickest supply of energy. However, by the time your sugar has dropped and you are starting to feel symptoms such as weak knees, headache or extreme carbohydrate cravings, it is often difficult to control what you eat. Instead of reaching for your planned snack of low-fat cheese and crackers, the candy bar in the vending machine looks much more appealing.

Though many people recommend dealing with cravings by having "just a little" of the food you crave, this is not always a great idea. While it may work for some, this sets up a cascade of biochemical processes in sugar-sensitive people that invariably translates to an overwhelming desire for more of the same. For sugar-sensitive people, one simple bite of a chocolate chip cookie is almost impossible. It's like an alcoholic having just one drink. Notice, by the way, that it's nearly impossible to binge on steak or buttered broccoli but relatively easy to binge on sugar or starch.

So, what are some practical things you can do?

• Practice waiting. Postpone your instant gratification when hunger hits. Tell yourself you'll wait 15, or better 30, minutes to eat. Chances are good if your cravings are only stress-related, they'll disappear when you allow yourself to become distracted.
  
• Eat small meals or snacks containing some PROTEIN every few hours. This will keep blood-sugar levels steady. Skipping meals causes blood sugar levels to drop, which leaves you yearning for processed carbohydrates and sweets for energy.
  
• Be selective about the carbohydrates you eat. Avoid nutrient-stripped foods made of white flour, white rice, refined sugar and highly concentrated sweeteners. Look for foods rich in fiber, such as fresh vegetables and fruits, which level off blood sugar.
  
• Don't skimp on protein and fat to "make room" for large amounts of carbohydrates. Protein and fat give the body extended energy, help balance blood sugar and keep cravings at bay.
  
• Limit your intake of alcohol, fruit juice and caffeinated drinks. These cause abrupt blood-sugar highs followed by troublesome blood-sugar lows, leaving you starved for energy.
  
• Eat small portions of seasonal goodies AFTER protein-containing meals or snacks. If you eat sweets on an empty stomach, you'll experience blood-sugar lows that trigger the desire for more sweets.
  
• Avoid becoming famished during shopping trips and while traveling. Carry protein-rich snacks such as nuts, cheese strips or hard-boiled eggs. These high-power foods are great when you feel your energy drop.
  
• Get enough sleep. When the body and mind are well-rested, cravings for carbohydrates often vanish.

Dr. Nancy Tice is a psychiatrist with extensive experience furnishing medical information and writing articles for online services. She did her medical training at The Albert Einstein College of Medicine in New York. She moderates her own support group called "Rx for Success."

[Manfred_Man]

from menshealth.com

6 Tricks to Cut Your Cravings
Put an end to the Halloween munchies
by Marc Salem

The stomach signals hunger, but your brain controls your cravings. Put a safety on the emotional triggers and you'll be able to bypass your approaching bypass. Your action plan:

1. Drink up. Often we interpret as hunger what's really thirst in disguise. Make it a rule to reach for a glass of ice water every time you feel hungry; you'll be surprised how much less you'll wind up eating.

2. Pinch yourself. Specifically, your nostrils or earlobes for 10 seconds. The craving will pass. These are acupressure points, which means that how this works is an ancient Chinese secret. But trust me, it does.

3. Use 100-watt lightbulbs. Brighter is better in the dining room, or on the couch if you tend to munch in front of the TV. Dim lights lower inhibitions of all kinds, whether you're making a move on Debbie or Little Debbie.

4. Negotiate over coffee. You're more apt to munch mindlessly during intense discussions. If you're going to break up with her, do it over a salad. If you're negotiating a big deal, wait until the dinner is finished.

5. Keep your hands to yourself. Manufacturers know that your chances of purchasing a product rise exponentially once you touch it. That's why the worse a food is for you, the more likely it comes in a cool, colourful package. Next time you're at the market, make a mental note not to touch anything in the junk-food aisles.

6. Think healthy, not thin. Many people become more successful at long-term weight loss once their motive shifts from wanting to be thinner to wanting to be healthier.

[Manfred_Man]

The Myth Of Fat Burning
by Greg Landry, M.S.

You've probably heard it before: "You have to exercise at a lower intensity to burn more fat... to get in the "fat-burning zone." Guess what, it's a myth!

Here's how it got started. Your body is always "burning" a mixture of carbohydrates and fat for fuel. This mixture tends to contain a little more fat during lower intensity exercise. Somebody took this to mean that a lower intensity workout was best for losing weight... not so!

It all comes from the same "pot." It doesn't matter if you're burning a little more fat or a little more carbohydrate at any particular time in your fuel mix. It all comes from the same calorie pool. The bottom line is, how many calories are you burning.

Moderate intensity exercise actually burns more calories in a given time period. For example, you may burn 200 calories during a 30 minute low intensity exercise session and 300 calories during a 30 minute moderate intensity exercise session. Bottom line... burning more calories is better for weight loss.

Moderate intensity exercise increases your basal metabolic rate (BMR) more than lower intensity exercise. This means that you'll burn more calories 24 hours-a-day.

Here's the one I like! Moderate intensity exercise gives you a better high! You know, the exercise high you get when your body releases endorphins and adrenaline. This can really elevate your mood and is great for people who are depressed.

So, how can you know how intense your exercise is? Your heart rate is your body's "speedometer" and an excellent gauge of exercise intensity.

Here's how to calculate your target heart rate range for moderate to high intensity exercise:

The most accurate way to determine what your heart rate range should be while your exercising is to use the Karvonen equation, First, determine your theoretical max heart rate (Max HR) by subtracting your age from 220.

Next, determine your resting heart rate (Rest HR) by measuring it first thing in the morning in a seated, resting position. Then, determine the lower end and upper end of your target heart rate range:

(Max HR - Rest HR) X .50 + Rest HR = lower end
(Max HR - Rest HR) X .80 + Rest HR = upper end

For example, if you are 40 years old with a resting heart rate of 60:

Lower end of range
220 - 40 = 180 (Max HR)
(180 - 60) X .5 + 60 = 120 (lower end of range)

Upper end of range
220 - 40 = 180 (Max HR)
(180 - 60) X .8 + 60 = 156 (upper end of range)

So, in this example, your "aerobic training zone" or "target heart rate range" would be 120 to 156 beats per minute. That means that for the majority of your exercise session, your goal should be to maintain your heart rate within that range. If you are just starting your exercise program, you should be at the lower end of the range. As you become more conditioned, you can move up in the range.

This will help you get the most benefit from the exercise you do.

Note: Be sure to check with your doctor before starting or making changes to your exercise program.

[Manfred_Man]

Learn To Control Your Hunger
by Dr. Nancy Tice

Learning to manage your hunger is a very important key to staying on a weight loss plan long enough to lose the desired weight. Hunger is a natural by-product of limiting your food intake, and it's very important to learn the difference between true hunger and a psychological desire to eat. Once you are able to identify these feelings, you'll need to learn to control your responses to them.

The basic process of hunger can be likened to a traffic light: green means start eating, yellow cautions that you're nearing the fullness point and red means stop. Our physiology is actually designed to give us the green, yellow or red lights, which could theoretically end the whole calorie-counting business in favor of simply eating according to physical hunger and fullness.

Unfortunately, the practice isn't that simple. For one thing, distractions get in the way of physical sensations. Though our body says "green light," we might not be able to eat at that moment. Often, people eat when they are too hungry and continue to eat well beyond a comfortable feeling of fullness. Doing this consistently can lead to weight gain.

Satiety refers to how long you'll feel full. In other words, how long the light will stay red before turning green again. Many factors influence satiety. A long list of hormones and physical mechanisms trigger hunger and satiety. For example, low blood glucose and a hormone called neuropeptide Y (NPY) are thought to stimulate hunger. Conversely, hormones such as serotonin and cholecystokinin (CCK), as well as many nutrients in the blood, contribute to satiety.

Despite the laundry list of reactions that physiological hunger and satiety trigger, appetite is what most often determines how much we eat. Nearly everyone eats for reasons other than just being hungry. Some people have learned to eat "by the clock," so they eat on a schedule whether they are hungry or not. Others eat in response to mood: sadness, anger, anxiety, boredom or happiness. These triggers are types of psychological hunger, and they can be very powerful cues to eat - and to overeat. This is why it is helpful to keep a food journal and write down how you’re feeling before, during and after you eat for reasons other than hunger.

Mechanisms that control learning behavior vary. Hunger and appetite are the big go signals; satiation and satiety are the main stop signals. A useful scale to gauge your hunger by is:

1. You're so hungry you feel dizzy and irritable.
2. You need to eat and you’re having trouble concentrating.
3. You feel physical signs of hunger (stomach rumbling).
4. You're starting to feel like food.
5. You feel just right - perfectly comfortable.
6. You are comfortably full.
7. You feel a little too full.
8. You feel stuffed.
9. You’re very full and might need to unbutton your pants or loosen your belt.
10. You feel intensely uncomfortable.

If you recognize that you often wait too long to eat or you often eat beyond the point of comfort, you might gain some benefit by keeping a written record of your own feelings of hunger, using this scale. Take a look at what and how much you eat - when you are too hungry versus the times you eat when hunger is just beginning. See if you can move your eating schedule to accommodate your true need for food.

What else can you do?

• Eat protein foods at each meal. Protein acts as an appetite suppressant to help control hunger pains.
• Avoid simple sugar foods. And, if you do succumb to them, ensure they are mixed with a meal.
• Eat smaller meals. Eating smaller meals more frequently will help reduce the intensity of hunger pains and keep your metabolism revved up.
• Consume high fiber foods. At each meal, consume high fiber foods first to fill your stomach and speed satiety.
• EXERCISE! It regulates appetite to control hunger and food intake (not to mention burning calories and building muscle).

[Manfred_Man]

Eat 6 Meals A Day

Changing your meal frequency should be one of the first changes you make in your nutrition program. Eating six smaller meals throughout the day can make a huge effect on how your body deals with the food you are giving it. It does take a little effort to change your day from three meals to six, but the benefits are worth it.

Here are the major benefits of eating six meals a day:

• more energy
• less hunger
• reduced food cravings
• control blood sugar levels & insulin production
• reduce body fat storage
• maintain & increase lean muscle mass

Obviously it takes a good amount of planning, preparation, and persistence to get into the habit of eating this frequently. When you're eating six meals a day, you must prepare your food well ahead of time. Every meal should contain good carbs, lean protein, and healthy fats in about a 40:30:30 ratio.

There are three things that can make the body store fat:

1. If you consume a large meal, our body may think that this is it's last meal for awhile, so it stores away as much as it can as body fat.
2. Waiting too long between meals. This tricks our bodies to go in to "starvation mode", and it again stores away calories as fat.
3. Severly limiting the amount of calroies we eat. Again, this tells our body to go into "starvation mode", and it begins storing away fat.

Many people, when starting a diet, restrict their calories way too far, or skip several meals during the day. Although this seem like good ways to loose weight (less calories means less weight, right?), it isn't a good way to loose weight. First, the body will go into starvation mode, the metabolism slows, and their body can even start burning muscle for fuel.

This also goes for going too long between meals. If your body goes too long between meals, not getting the necessary calories, protein, and other nutrients, it goes into a catabolic state. In other words, it starts eating your muscle for energy. This would slow down your metabolism, leading to the storage of more Body fat. It's a vicious cycle.

In addition, anyone who severely restricts calories and goes a long time between meals will hit upon the first reason - eating an excessively large meal, otherwise known in diet speak as binging. And most of these calories will go straight to being stored as body fat.

A study published in Metabolism (Karbowsa, J., et al. [2001] "Increase of lipogenic enzyme mRNA levels in rat white adipose tissue after multiple cycles of starvation/refeeding. 50:734-738.) looked at this very same issue using animals. The study showed that cycles of starvation and refeeding (i.e., binging) led to an upgrade of lipogenic enzymes. These enzymes promote body fat synthesis.

So what does all this mean? By eaiting small meals, several times per day, you won't be tempted to binge. Your body won't think it is starving, so won't store the calories as fat. Add in some weight training and aerobic exercise, and your metabolism should speed up, help it to burn calories while at rest.

[Manfred_Man]

Eat More Protein

Yes, it’s important to keep your protein intake high when dieting to make sure that you don’t burn off any muscle tissue in your quest to get ripped. But that’s not what I’m talking about. I’m talking about taking in protein in order to boost your metabolism and burn more fat, in addition to helping preserve and build your lean muscle tissue.

In a study published in the American Journal of Physiology, one group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA.

The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA.

One reason for this could be an increased "thermic" effect. The thermic effect of the RDA group was elevated 16% after eating.

However, in the high protein group the thermic effect increased 42% after eating, almost 3 times that of the RDA group.

This thermic effect of digesting your food peaks approximately one hour after eating. Spreading your daily caloric intake over 6 meals a day, eating every 2 to 3 hours, helps to take advantage of the increased metabolic rate that accompanies eating. In other words, the more often you eat, the higher your metabolic rate, i.e. the number of calories your body burns each day.

In addition, by adding more protein to each meal, you also increase your metabolism. Your body requires more energy (i.e. calories) to process protein than it does to digest carbohydrates.

Do you understand what that means? Think about it. Think about all those people and so called experts that have continually said that a calorie is a calorie.

THIS SIMPLY IS NOT TRUE!!! Your body's metabolic rate is affected by the number of meals you eat, the frequency of those meals (how much time passes between each meal consumed) and the macro nutrient composition of those meals.

A calorie is not simply a calorie and they are not equal.

Depending on the number of meals, frequency of meals, and macro nutrient composition of meals, the same person's metabolism will be different on two very different meals plans, EVEN IF THE TOTAL NUMBER OF CALORIES ARE THE SAME!

Let's review some simple changes you can make right now in your nutrition program to rapidly increase your body's ability to not only build muscle but burn fat also.

1) Eat 6 smaller meals per day, as opposed to 2 or 3 larger ones. This will ensure that you supply your body with the nutrients necessary to build muscle and burn fat, as well as increase your resting metabolic rate.

It will also prevent your body from kicking into "starvation" mode, which can happen when you go too long between meals.

If this happens, your body will start burning muscle for energy and increase your body fat stores, as well as slowing down your metabolism. All of these are things you want to avoid. As a matter of fact, they are the exact opposite of what you are trying to achieve.

2) Eat a high protein diet consisting of at least one gram of protein per pound of lean body mass. This helps ensure that your body has the protein available to maintain a positive nitrogen balance, which can lead to an increase in your muscles mass.

It will also increase your metabolic rate, allowing you to burn more body fat than a low protein diet, without as large a decrease in your daily caloric intake.

[Manfred_Man]

Drink More Water

We have all heard that we should be drinking lots of water each day, but how many of us actually drink enough? It is recommended to drink 8-10 glasses of water per day.

We don't often think of water as a nutrient, but it is as important to our health as any of the nutrients. This may seem obvious, as we know life cannot be sustained without water. The human body is made up of a lot of water and water is used by every cell of the body. All the many biochemical reactions and metabolic processes that take place in the body depend on water. The body cannot function optimally or efficiently when it is not well hydrated with fluids. Water is the primary component of our body fluids; it aids in digestion, provides the vehicle for circulating nutrients and oxygen through the body, as well as for the elimination of waste. It helps lubricate joints, protect organs, and maintain normal body temperature. A well hydrated body is necessary for optimal exercise and athletic performance.

An easy way to loose weight, just by drinking water, is by drinking ice cold water. Your body has to heat up the water to body temperature in order to use it properly. Heating the water takes energy (calories). You can burn 50-100 calories per day just by drinking enough ice cold water. Although this doesn't seem like a huge amount, it means by just drinking water, you can drop a pound in a month, or 12 pounds in a year.

Water Losses
On average, your body losses 8 - 12 cups of water a day. This is increased by:

• exercise
• hot weather
• low humidity
• altitude
• high fiber diet
• consumption of caffeine and alcohol containing beverages

Fluid Replacement
In general men need to replace about 12 cups of fluid daily and women need to replace 8 -10 cups. Fluid can be replaced by:

• water
• non-caffeine, non-alcoholic beverages
• soups
• water found naturally in foods (vegetables and fruits are high in water)

Drink at least 8 cups of water a day.
You can count skim milk, 100% fruit juice, and decaffeinated teas as part of this because they are mostly water.

Tips for increasing your water consumption:

• At work keep a large water bottle on your desk.
• At home keep a pitcher of water in your refrigerator.
• Carry a water bottle with you when you leave the house.
• Change to decaffeinated coffee, tea and soda, instead of caffeinated beverages.
• For every caffeinated beverage you drink, drink a glass of water.
• Drink a glass of water before meals and snacks.
• Order water at restaurants.
• Add lemon or lime to your water if it allows you enjoy water more.

[JusLookN]

Manfred,

Thanks for the good info (over 100 pages copied and pasted into a word processor).