Recently a client asked me, "where does the fat go when you loose weight?" While I gave him the short answer I thought it would be a good topic to discuss with anyone who might be interested. Besides if I'm not writing about the things that interest you the most, then why am I writing in the first place.
It's all too common that many of us would agree that losing 5-10 pounds, possibly more for some, isn't a bad idea. So let's learn some basics so that all of this stuff makes sense. First, we are all born with a predetermined number of fat cells. With the exception of liposuction, this number will not decrease although it is very possible that it can increase.
Even though the fat cells do not increase, the size of the cells can and will increase. We all need body fat to coat and insulate our organs and to do other bodily functions like provide energy. The fat cells will store this energy as triglycerides (fancy term for fat). Therefore the cell will increase or decrease depending upon on filled it is.
When you energy needs are higher than your caloric intake, your body will turn to fat as an energy source. Your body will release hormones and enzymes that tell your fat cells to release fat from storage. Triglycerides are then broken down to free fatty acids (FFA's) and glycerol through a complex process. From here your muscles, liver, and kidneys are fueled from the FFA's via your bloodstream.
Heat is generated from all of this and is used to maintain your body temperature. Carbon dioxide and water are the waste products from this complex chemical process. By now I'm sure you guessed what happens next, you excrete the water through sweat and urine and the carbon dioxide through the air you exhale.
Make note that I am not saying you sweat, pee, or breathe out the fat. That is simply a byproduct of the chemical process your body goes through when the fat is released from fat cells and released into your bloodstream to be used by the muscles, kidney, and liver.
For some reason I want to go for a jog, what about you?
Wednesday, January 20, 2010
Wednesday, January 13, 2010
Don't Cheat Yourself....
We are thirteen days into the New Year and the same goes for the resolutions we have made. From what I hear many people started on January 4 therefore they're only ten days in. Either way, I must ask how your progress is going?
No matter when you started I'm certain at some point over the last ten to thirteen days the idea of a "cheat day" has crossed your mind (go ahead, admit it). For some people, every day has been a cheat day or at least had a cheat meal in it. You know who you are! It's natural for us to want to reward ourselves when we have accomplished something therefore having a "cheat meal" is one way of congratulating our minds (and taste buds) for all the hard work.
However, I'm a bit perplexed with this way of thinking. Before I sat down to write this I went back to check the definition of cheat. I found this meaning - to deceive and defraud; to impose upon; to trick; to swindle. This was my favorite from Merriam Webster - to deprive of something valuable by the use of deceit or fraud.
Hmm...I'm not so sure I want to deprive my health or body of what I consider valuable. I don't know about you but I value my health. It is important for me to be healthy to play with my boys and to prevent illnesses caused by an unhealthy lifestyle. On top of that, I want to look great and feel great.
So that I don't get off subject here, let's go back to this "cheat meal." There is no such reward in depriving yourself of what you value (this would be the reason you're on your diet or decided to workout). I understand through knowledge and experience that your eating habits will not be changed overnight. It is a lot of effort to go days, weeks, and months of eating healthier. This is why you should start off with small steps.
Don't take an entire day to begin eating healthier. By doing this you place pressure upon yourself to compete with the previous day in a negative fashion. Generally what happens is you go one day of eating good then you challenge yourself for another day. Two days become three, then four (if we make it that far) and once we have reached our own personal milestone it's celebration time - hence "cheat day."
To avoid this failure that is masked with the thought of accomplishment, I would suggest you take each day to incorporate a healthier meal or snack. Do this each day with at least one of your meals. For some people it may be adding a healthy breakfast or a snack between lunch and dinner. From there set the bar a little higher and not only continue with the change you made but now swap an unhealthy meal for a clean one (clean means healthy).
Do this with dedication and consistency and you will soon find yourself not having to or wanting to cheat yourself. And if successful, you can then "treat yourself!"
No matter when you started I'm certain at some point over the last ten to thirteen days the idea of a "cheat day" has crossed your mind (go ahead, admit it). For some people, every day has been a cheat day or at least had a cheat meal in it. You know who you are! It's natural for us to want to reward ourselves when we have accomplished something therefore having a "cheat meal" is one way of congratulating our minds (and taste buds) for all the hard work.
However, I'm a bit perplexed with this way of thinking. Before I sat down to write this I went back to check the definition of cheat. I found this meaning - to deceive and defraud; to impose upon; to trick; to swindle. This was my favorite from Merriam Webster - to deprive of something valuable by the use of deceit or fraud.
Hmm...I'm not so sure I want to deprive my health or body of what I consider valuable. I don't know about you but I value my health. It is important for me to be healthy to play with my boys and to prevent illnesses caused by an unhealthy lifestyle. On top of that, I want to look great and feel great.
So that I don't get off subject here, let's go back to this "cheat meal." There is no such reward in depriving yourself of what you value (this would be the reason you're on your diet or decided to workout). I understand through knowledge and experience that your eating habits will not be changed overnight. It is a lot of effort to go days, weeks, and months of eating healthier. This is why you should start off with small steps.
Don't take an entire day to begin eating healthier. By doing this you place pressure upon yourself to compete with the previous day in a negative fashion. Generally what happens is you go one day of eating good then you challenge yourself for another day. Two days become three, then four (if we make it that far) and once we have reached our own personal milestone it's celebration time - hence "cheat day."
To avoid this failure that is masked with the thought of accomplishment, I would suggest you take each day to incorporate a healthier meal or snack. Do this each day with at least one of your meals. For some people it may be adding a healthy breakfast or a snack between lunch and dinner. From there set the bar a little higher and not only continue with the change you made but now swap an unhealthy meal for a clean one (clean means healthy).
Do this with dedication and consistency and you will soon find yourself not having to or wanting to cheat yourself. And if successful, you can then "treat yourself!"
Wednesday, January 6, 2010
Try This for Your Diet!...
We are only a few days into the New Year and many people have set their goals on a number - 20lbs lost by March or 3 sizes down before Summer. The first thing that comes to mind to achieving these goals are inevitably, diets and exercise.
As a former manager for a major fitness facility, I know the behavior and trends that come with this time of year. Overcrowded fitness facilities, 20 minute waits to use treadmills, maxed out aerobics classes are all part of the weight loss pandemonium.
Strikingly enough many individuals have turned their attention to the using one word repeatedly throughout the day - "diet!" I've said it numerous times and will say it again, "diets don't work." Even doctors at the Center for Eating Disorders at Sheppard Pratt in Towson agree(located in Maryland in case you don't want to Google it).
So what is it I'm suggesting you try for your diet? Absolutely nothing! Don't go on a "diet!" In fact, every time you hear the word diet you should get upset and encourage the person who said it to rethink what they said. Dieting is hard because people have not learned the difference between willpower and commitment to long-term behavior change.
Diets rely on willpower to keep you on track. When there is desperation and change is wanted, willpower is generally at it's highest peak. The danger with this is when we feel we have made some progress with our "diet," we tend to become less inclined to restrict ourselves from fattening or high carb foods.
A diet will only work as long as you are on it and many people get bored fast so they go on and off frequently. This causes a sense of failure and becomes a slippery slope for many people because then they will eat anything they want telling themselves "it's ok, I'll start again tomorrow." What happens next is they go from diet to diet hoping one will end their failed attempts. Unfortunately, there isn't a such diet and many people end up larger each time they try.
There are many things we want out of this life. Often times a better body or healthier lifestyle is among the top of the list. However, due to what's socially acceptable, we go about achieving these two the wrong way. Permanent weight loss isn't achieved by temporary measures. For long-term success with weight management, many things will have to change - you're nutritional habits being a major one!
As I close this post, I quote Cynthia Finley, a dietitian at John Hopkins Weight Management Center, "many people do not realize it takes two to five years to fully change eating habits."
As a former manager for a major fitness facility, I know the behavior and trends that come with this time of year. Overcrowded fitness facilities, 20 minute waits to use treadmills, maxed out aerobics classes are all part of the weight loss pandemonium.
Strikingly enough many individuals have turned their attention to the using one word repeatedly throughout the day - "diet!" I've said it numerous times and will say it again, "diets don't work." Even doctors at the Center for Eating Disorders at Sheppard Pratt in Towson agree(located in Maryland in case you don't want to Google it).
So what is it I'm suggesting you try for your diet? Absolutely nothing! Don't go on a "diet!" In fact, every time you hear the word diet you should get upset and encourage the person who said it to rethink what they said. Dieting is hard because people have not learned the difference between willpower and commitment to long-term behavior change.
Diets rely on willpower to keep you on track. When there is desperation and change is wanted, willpower is generally at it's highest peak. The danger with this is when we feel we have made some progress with our "diet," we tend to become less inclined to restrict ourselves from fattening or high carb foods.
A diet will only work as long as you are on it and many people get bored fast so they go on and off frequently. This causes a sense of failure and becomes a slippery slope for many people because then they will eat anything they want telling themselves "it's ok, I'll start again tomorrow." What happens next is they go from diet to diet hoping one will end their failed attempts. Unfortunately, there isn't a such diet and many people end up larger each time they try.
There are many things we want out of this life. Often times a better body or healthier lifestyle is among the top of the list. However, due to what's socially acceptable, we go about achieving these two the wrong way. Permanent weight loss isn't achieved by temporary measures. For long-term success with weight management, many things will have to change - you're nutritional habits being a major one!
As I close this post, I quote Cynthia Finley, a dietitian at John Hopkins Weight Management Center, "many people do not realize it takes two to five years to fully change eating habits."
Monday, January 4, 2010
Caffeine: America's Most Popular Drug?
With Americans consuming 330 million cups of coffee per day, there's no question that coffee is America's number one beverage choice. At the office there's a pot brewing, your car has it's on thermos, and every corner you turn to has a coffee shop on it. Next to oil, coffee may be the second most valuable commodity.
Is it the different flavors and varieties that drives the coffee buzz? If coffee contained absolutely no caffeine would it be the most dominant drink of choice? Not a chance. Is it a coincidence that all the most popular drinks, despite they all have different tastes, contain caffeine? I'll make it easy and answer for you - absolutely not!
Here's how the drug caffeine works: when consumed almost every cell in the body, including the brain, absorbs it within minutes. Caffeine works by blocking adenosine, a chemical the body releases to tell the brain it's tired. Now it's basically telling the brain the opposite, "I'm wide awake." And this is the buzz that many coffee drinkers crave.
Americans spend more that $33 billion annually on weight loss products and services. Take a guess at what ingredient is commonly used in many of the weight loss products - you're darn right, caffeine.
Since caffeine is a stimulant, many believe it enhances fat metabolism and encourages weight loss. Unfortunately, it is the diuretic affect of caffeine that gives the illusion of fat loss. Therefore the reduction of weight isn't in the form of fat, it is strictly water loss.
Coffee and caffeine intake aggravates stress leading to increased levels of glucocorticoids including cortisol. For the record, cortisol has been shown to decrease muscle tissue which relates to a decreased metabolism.
Of all the dietary habits people struggle to change, consuming coffee is one of the most difficult due to it's social status and caffeine addiction. Like a drug, there are withdrawal symptoms associated with giving up that Cup of Joe. Symptoms include: painful headaches, nausea, vomiting, depression, fatigue, and even anxiety.
Are you considering loosing weight? If so, you would do well avoiding coffee/caffeine consumption. Caffeine increases the reactivity of the body to the stress of everyday life and increased levels of stress NEGATIVELY affect weight loss.
How many cups of coffee will you have now?
Is it the different flavors and varieties that drives the coffee buzz? If coffee contained absolutely no caffeine would it be the most dominant drink of choice? Not a chance. Is it a coincidence that all the most popular drinks, despite they all have different tastes, contain caffeine? I'll make it easy and answer for you - absolutely not!
Here's how the drug caffeine works: when consumed almost every cell in the body, including the brain, absorbs it within minutes. Caffeine works by blocking adenosine, a chemical the body releases to tell the brain it's tired. Now it's basically telling the brain the opposite, "I'm wide awake." And this is the buzz that many coffee drinkers crave.
Americans spend more that $33 billion annually on weight loss products and services. Take a guess at what ingredient is commonly used in many of the weight loss products - you're darn right, caffeine.
Since caffeine is a stimulant, many believe it enhances fat metabolism and encourages weight loss. Unfortunately, it is the diuretic affect of caffeine that gives the illusion of fat loss. Therefore the reduction of weight isn't in the form of fat, it is strictly water loss.
Coffee and caffeine intake aggravates stress leading to increased levels of glucocorticoids including cortisol. For the record, cortisol has been shown to decrease muscle tissue which relates to a decreased metabolism.
Of all the dietary habits people struggle to change, consuming coffee is one of the most difficult due to it's social status and caffeine addiction. Like a drug, there are withdrawal symptoms associated with giving up that Cup of Joe. Symptoms include: painful headaches, nausea, vomiting, depression, fatigue, and even anxiety.
Are you considering loosing weight? If so, you would do well avoiding coffee/caffeine consumption. Caffeine increases the reactivity of the body to the stress of everyday life and increased levels of stress NEGATIVELY affect weight loss.
How many cups of coffee will you have now?
Friday, January 1, 2010
Learn This to Achieve Success This New Year...
Congratulations people! We have made it to 2010, set new goals, and made resolutions to change in areas where we lacked discipline, self control, or even knowledge. At least that is what most people have done on or should I say that is what most people are planning to do.
By far the most common New Year's resolution is to loose weight, in conjunction with exercising more and eating healthier. However the problem with this is often there is no real motivation. I doubt your physician told you to set this goal as of January 1, 2010 or you wouldn't live past the first week of the year. If my assumption is correct, and this assumes you go to your doctor on a regular basis, I'm sure he/she has been telling you to get in control of your health. All things being true, then there is no real motivation to set this goal as of January 1 regardless of it being 2010, 2011, or any year after that.
But since you say you're serious this time around, as if you didn't say that previous years, I'm going to help you out. I'm going to attempt to make the process a little easier for you by providing information that if actually used will truly assist you in your efforts. Are you ready?
Don't depend on calories to assist you with fat loss. In fact, don't concern yourself a whole lot with calories this year. Take 2010 to focus on nutrients. Your body could care less about getting calories in. What your body really wants you to do is provide it with nutrients. Ahh! There's a word we don't see much - nutrients! It's such a profound word I had to say it again.
Here's the skinny, all foods contain nutrients in some proportion or another and those nutrients provide energy to the body in the form of calories. So what I'm saying is from a caloric standpoint, 2000 calories will always be 2000 calories regardless of where they come from. Unfortunately this is only a simplistic view.
Just because protein and carbs both carry 4 calories per gram doesn't mean they have the same physiological effect on the body. Generally we can determine what goes on in the body based on the amounts and proportions of the different nutrients being consumed. The body doesn't crave calories, it craves nutrients. It is essential to have 4-6 balanced meals per day simply due to the nutritional content of those meals. While it may seem like a lot of food, it really isn't.
This year will be all about satiety - feeling of fullness. Have you ever had a large meal (burger, fries, and a coke - easily 1000 calories) and 2 hours later wanted something else? Either it was something sweet or another meal. The reason for this is none of those foods have satiating power. When you decide to go on a diet, reduce calories, watch what you eat, or whatever terminology you use, did you ever consider the satiating power of your food?
What I mean is are you eating foods that will help you remain fuller longer or are you eating the same foods but less of it? To obtain this feeling of fullness you should consume foods that are high in protein, dietary fiber, fruits, vegetables, and water. Bakery foods like cakes, cookies, croissants, biscuits, white bread, and high fat foods all have the lowest satiating power.
Although they have the same amount of calories per gram, proteins help control hunger much longer than carbohydrates while fats have the weakest effects of satiety. This probably accounts for the capacity of a high fat diet (what America is on right now) to lead to passive over-eating, which results in weight gain.
I want to challenge you to take this information and put it to use now - besides, this is part of the New Year resolution right? Eat a large order of fries from McDonald's and drink only water. Record how long it takes for you to want to eat and if you felt full. Then eat only a sandwich with 3 ounces of turkey breast and a piece of fruit with water. For the record the fries will carry roughly 160 more calories but will lack the nutrients of the second meal.
Take the challenge and if what I have said isn't true call me out on it. Here's to your health and a wonderful New Year!
By far the most common New Year's resolution is to loose weight, in conjunction with exercising more and eating healthier. However the problem with this is often there is no real motivation. I doubt your physician told you to set this goal as of January 1, 2010 or you wouldn't live past the first week of the year. If my assumption is correct, and this assumes you go to your doctor on a regular basis, I'm sure he/she has been telling you to get in control of your health. All things being true, then there is no real motivation to set this goal as of January 1 regardless of it being 2010, 2011, or any year after that.
But since you say you're serious this time around, as if you didn't say that previous years, I'm going to help you out. I'm going to attempt to make the process a little easier for you by providing information that if actually used will truly assist you in your efforts. Are you ready?
Don't depend on calories to assist you with fat loss. In fact, don't concern yourself a whole lot with calories this year. Take 2010 to focus on nutrients. Your body could care less about getting calories in. What your body really wants you to do is provide it with nutrients. Ahh! There's a word we don't see much - nutrients! It's such a profound word I had to say it again.
Here's the skinny, all foods contain nutrients in some proportion or another and those nutrients provide energy to the body in the form of calories. So what I'm saying is from a caloric standpoint, 2000 calories will always be 2000 calories regardless of where they come from. Unfortunately this is only a simplistic view.
Just because protein and carbs both carry 4 calories per gram doesn't mean they have the same physiological effect on the body. Generally we can determine what goes on in the body based on the amounts and proportions of the different nutrients being consumed. The body doesn't crave calories, it craves nutrients. It is essential to have 4-6 balanced meals per day simply due to the nutritional content of those meals. While it may seem like a lot of food, it really isn't.
This year will be all about satiety - feeling of fullness. Have you ever had a large meal (burger, fries, and a coke - easily 1000 calories) and 2 hours later wanted something else? Either it was something sweet or another meal. The reason for this is none of those foods have satiating power. When you decide to go on a diet, reduce calories, watch what you eat, or whatever terminology you use, did you ever consider the satiating power of your food?
What I mean is are you eating foods that will help you remain fuller longer or are you eating the same foods but less of it? To obtain this feeling of fullness you should consume foods that are high in protein, dietary fiber, fruits, vegetables, and water. Bakery foods like cakes, cookies, croissants, biscuits, white bread, and high fat foods all have the lowest satiating power.
Although they have the same amount of calories per gram, proteins help control hunger much longer than carbohydrates while fats have the weakest effects of satiety. This probably accounts for the capacity of a high fat diet (what America is on right now) to lead to passive over-eating, which results in weight gain.
I want to challenge you to take this information and put it to use now - besides, this is part of the New Year resolution right? Eat a large order of fries from McDonald's and drink only water. Record how long it takes for you to want to eat and if you felt full. Then eat only a sandwich with 3 ounces of turkey breast and a piece of fruit with water. For the record the fries will carry roughly 160 more calories but will lack the nutrients of the second meal.
Take the challenge and if what I have said isn't true call me out on it. Here's to your health and a wonderful New Year!
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