What You Need To Know To Lose Weight and Release Fat Properly

According to the World Health Organization, "Obesity has reached global epidemic proportions, with more than 1 billion adults overweight and at least 300 million of them clinically obese."

And if we focus on the U.S, approximately 65% of Americans (2 out of every 3 people) are overweight, of which 25% of those are clinically obese (meaning it is hard for them just to function). Following this rising trend in obesity is a rising trend in Type II Diabetes, and to epidemic proportions.

This is a tragedy!  But why is it happening? To answer this question requires us to take a look at the primary factors that are causing weight gain.


* EATING TOO MANY CALORIES:

The primary reason for weight gain is simply the over-consumption of calories, or eating more calories throughout the day than are burned by the body daily. Therefore, to lose weight, you need to eat fewer calories throughout the day than you burn throughout the day, exercise more to increase the number of calories you burn, or both.
 
Does this mean you need to count every calorie you eat?  No. You can count them if you want to be precise, but I have discovered, over time, that most people will stop counting calories because they perceive it as cumbersome. So instead of counting calories, count "portions". It will still deliver the same result and save you some time.

Also, strive to eat SIX SMALL MEALS PER DAY. And strive to achieve BALANCE with each meal. You can balance your meals, for the most part, by eating one portion of a healthy protein with one portion of a healthy (low-glycemic) carbohydrate. The point of eating six meals, which might mean eating more frequently than you are accustomed, is to keep your blood sugar stable and accelerate your metabolism. Yes I know most of you were taught to eat three 'square meals' a day. But six small meals (think of all three of your current meals cut in half) will help you lose weight and release fat much more effectively.

NOTE:  A portion size is defined as the size of an open palm (like a grilled chicken breast the size of your palm) or a clenched fist (like a bowl of brown rice the size of your fist).

For those of you that are more analytical, and who insist on counting calories, you can determine the specific number of calories you need to take in everyday to maintain your weight. If you would like to learn how to calculate that number, read my blog article entitled, What You Need To Know About Calories. Once you understand the calories you need to maintain your weight, you can then determine how to create a caloric deficit so you can start losing weight.

Just keep in mind that 3,500 calories equals about 1 pound of fat. This means you need to burn 3,500 calories more than you consume to lose 1 pound. So, if you were to cut 500 calories from your diet each day, you would lose about 1 pound a week (500 calories x 7 days = 3,500 calories).

WARNING:  To lose weight, some people try to severely restrict their caloric intake. DO NOT DO THIS! If you severely restrict your caloric intake, you will slow your metabolism, which slows down the rate at which your body burns calories. You will also lower your energy level, which will make it harder for you to exercise or perform physical activity. This is just the opposite of what you want to do! To build a lean, healthy body, you must eat!

Also, if you are counting calories, and you want to achieve a BALANCED diet, you must consume 40-60% healthy carbohydrate, 20-30% healthy protein, and 20-30% healthy fat, DAILY. You should strive to achieve this balance with each meal.


* EATING THE WRONG TYPE OF CALORIES:

Another common reason for weight gain, and one many people don't understand, is tied to consuming foods that spike your blood sugar (or that are high-glycemic). The repeated spiking of your blood sugar will eventually lead to insulin resistance, and will ultimately lead to abdominal obesity, where you begin to gain weight primarily around the mid-section, but not much around the extremities. Once you become insulin resistant, it becomes very difficult to release bodyfat. In this state, your body will literally hold on to fat like a sponge holds onto water. In order to start releasing fat properly, you have to learn how to eat properly, eating foods that are healthy and balanced, and eliminating foods that spike your blood sugar.

This means you should eat foods that are low on the glycemic index, which includes most fruits, vegetables and whole grains (carbohydrates). These foods are part of a healthy diet anyway. As a matter of fact, they contain fiber and water which give them bulk without the calories, making them filling foods. These properties also play a positive role in your body's metabolism, which is key when striving to lose weight.

NOTE:  The glycemic index (GI) is a way of measuring the rate at which carbohydrates are broken down and appear in the blood as simple sugars. In general, the more refined and processed the food, the faster the food is broken down and the higher the GI. High GI foods act rapidly to influence blood sugar, providing quick energy. However, this energy is usually short lived and hunger soon returns, potentially leading to overeating and weight gain. Low GI foods affect blood sugar more slowly and steadily. These foods provide greater satiety and longer lasting, more consistent energy, making eating less (and maintaining weight) easier.

Also pay attention to fiber. Fiber is a type of carbohydrate which is a crucial part of a healthy diet. Dietary fiber promotes satiety, which is especially important while dieting and striving to lose weight and release fat. In addition, a high intake of dietary fiber has many other health-related benefits (including a decreased risk of certain diseases). The current recommendation for fiber ranges from 21-38 grams of dietary fiber per day for adults, depending on age and gender.

When it comes to protein, make sure you include the right amount in every meal. Protein is cited as the most satiating nutrient. Beyond its basic function of building and repairing muscle and tissue, protein moderates the rise of blood glucose. This steadies your hunger and energy levels.

And when it comes to fat, make sure you include the right amount, and be selective about the types of fat you eat. Fat aids hunger control because it is slowly digested. Moderating the amount you eat will reduce your calories. And choosing healthier fats (like nuts, oils and avocado) instead of saturated fats can improve your heart health and help preserve good mental and physical health. For more information on fats, read my blog articles entitled, FATS: The Good, The Bad, and the Ugly, and FATS: The Good, The Bad, and the Ugly - Part 2.

Also cut back on sugary drinks and alcohol, and pay attention to water intake. Sugary drinks, and alcohol, add a lot of calories but contain no nutrients. So instead, drink water when as often as possible. Aim for around 10 8-ounce cups of water every day. Some people believe you only need to drink water when you are thirsty. But the reality is that your body needs more water than it’s telling you. Drinking a sufficient amount of water helps your body to release some water weight. It is a good first step, and really a very simple step, when on the path to weight loss.


* GETTING TOO LITTLE EXERCISE:

According to the CDC, for important health benefits, adults need at least:

- 2 hours & 30 minutes of moderate-intensity aerobic activity (i.e. brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms); OR

- 1 hour & 15 minutes of vigorous-intensity aerobic activity (i.e. jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms); OR

- An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Not only does this provide important health benefits, but it helps burn calories. Unfortunately, many people do not achieve the level recommended by the CDC.

Not achieving the recommended levels of exercise will work against any weight loss goal. This is especially true when it comes to muscle-strengthening activities, or weight training. You must understand that when you lose weight through dieting and aerobic exercise (like walking or bicycling), you lose muscle along with fat. This can be a problem because when you lose muscle, your metabolism slows down, making you more likely to regain the weight. By engaging in weight training, you can maintain (or even increase) your muscle which allows you to maintain (or even boost) your metabolism. A boost in your metabolism means an increase in the rate at which you burn calories, which means faster weight loss (and fat loss). It also means an increase in your energy level, which will help you do more physical work and burn even more calories.


* GENETICS AND FAMILY HISTORY:

While genetics can play a factor when it comes to weight, just understand that even with genetic factors, you can follow fundamental principles that will facilitate weight loss, or more specifically, fat loss. In other words, you still have control.


* CERTAIN MEDICATIONS:

Some medications can lead to weight gain. If you are on a medication, I strongly encourage you to do everything in your power to wean yourself off of it in a responsible manner. You must understand that drugs really only cure symptoms. They don't get to the root of the REAL problem. Furthermore, drugs have side effects, which many times require you to take additional drugs to neutralize those side effects. This causes a vicious cycle which can lead you down a path of being on multiple drugs. This is NOT the path you want! The root of most illness and disease is tied to a nutritional deficiency of some type. So learn how to improve your diet, supplement properly, and exercise regularly, so you can eliminate any, and all, drugs....and truly achieve OPTIMAL health.


* UNHEALTHY HABITS:

- Do Not Skip Breakfast.

Eating breakfast may reduce your hunger later in the day, which may make it easier to avoid overeating. When you skip breakfast, you may feel extremely hungry later and be tempted to reach for a quick fix, such as vending machine candy or doughnuts at the office. In addition, the prolonged fasting that occurs when you skip breakfast can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.

In addition, eating breakfast may get you on track to making healthy choices all day. When you eat breakfast, you tend to eat a healthier overall diet, one that is more nutritious and lower in fat. When you skip breakfast, you're more likely to skip fruits and vegetables the rest of the day, too.

And finally, eating breakfast may give you energy, increasing your physical activity throughout the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply your muscles with immediate energy. Skipping breakfast is associated with decreased physical activity. So, if you skip breakfast, whether you're trying to save time or cut calories, you may want to reconsider, especially if you're trying to control your weight.

- Do Not Sacrifice Sleep.

The importance of sleep goes beyond just providing your body rest. Sleep helps to: improve the rate at which you learn; improve memory; reduce the risk of accidents and mishaps; improve mood; improve cardiovascular health; reduce the risk of disease; and more easily control metabolism and weight.

Sleep triggers hormones that help cells to repair the damage done to your body that day. The most important hormone in this process is probably human growth hormone (HGH), which stimulates cell growth by mediating in the metabolism of protein, fats, and carbohydrates. HGH also influences weight control by telling fat cells to release the energy in the fats they are storing and to reduce additional storage.

Your body seems to understand when to bring in these hormones, which isn't when you're performing normal daily activities such as work and play. As much as 70% of the growth hormone produced in any 24-hour period is secreted while you are sleeping. This is why sleep is important in helping you to achieve a weight loss (fat loss) goal.


These are the primary factors that lead people to being overweight, or even worse, obese. But, as discussed, this problem can be controlled.

If you have made a decision to start on a path toward weight loss, or more specifically fat loss, then heed the advice above. Furthermore, keep in mind that DIETS DON'T WORK! Nearly everybody that goes on a diet ends up gaining all their weight back, and more, within two years. Why?  Most diets don't address a fundamental problem of why people gain weight in the first place. And most are not balanced! Most diets are a short-term solution for a long-term problem. If you truly want to eliminate cravings, release fat properly, and be healthy, you must learn how to eat PROPERLY. I gave some advice around this above.

Keep in mind there are many fad diets around today, and plenty of others that will hit the market in the future, with slick-sounding names, but just remember that fundamentals don't change.

Pay attention to PORTION SIZES (or watch caloric intake). Eat the RIGHT TYPES of carbs, proteins, and fat. Eat these nutrients in the right BALANCE. Eat foods that are LOW-GLYCEMIC. And think about doing a HIGH_FIBER cleanse to begin your weight loss journey. A good cleanse will help you to get off the roller-coaster of eating high-glycemic foods...which actually create an addiction (which is why it's hard to stop.) There are many cleanses on the market, but you will benefit more from one that is higher in quality. For more information on what I recommend, send me a message. A good cleanse will usually last about five days and will include low-glycemic ingredients to help you control carbohydrate cravings, provide balanced nutrition for weight-loss success, and allow you to lose around five pounds in those five days.

Also keep in mind that healthy weight loss usually occurs slowly and steadily. In general, plan to lose 1 to 2 pounds a week, even if your initial weight loss is a little faster in the first week or two. To do this, you need to burn 500 to 1,000 calories more than you consume each day.


I hope this helps you better understand the keys to losing weight and releasing fat properly. If you have any questions about anything discussed in the article, please don't hesitate to send me a message.

What You Need To Know About Calories?

Automobiles use gasoline to get the ENERGY they need to move. Your body uses (metabolizes or burns) food to get the energy it needs to power every move you make. The amount of energy produced by metabolizing food is measured in terms of something we call calories. So as an example, a banana that has 105 calories will produce 105 calories of energy that your body can use for work.

But you take in calories from different types of nutrients:

* One gram of carbohydrate provides four calories of energy.
* One gram of protein provides four calories of energy.
* One gram of alcohol provides seven calories of energy.
* One gram of fat provides nine calories of energy.

The reality is that all food provides calories, and all calories provide energy. HOWEVER, not all calories come with extra benefits such as amino acids, fatty acids, fiber, vitamins, and minerals. Some foods contain something called EMPTY CALORIES. This term has nothing to do with the calorie's energy potential. It describes what you can think of as NAKED CALORIES, or one with no extra benefits. The best-known empty-calorie foods are table sugar and ethanol (the kind of alcohol found in beer and wine). On their own, sugar and ethanol give you energy but provide no nutrients.

Be cautious of people who tell you that "calories don't count" or that "some calories count less than others". They are usually trying to convince you to follow a diet that concentrates on one kind of food or nutrient to the exclusion of most others. One common example is the HIGH-PROTEIN DIET.

The high-protein diet basically says to cut back on, or even eliminate, foods that contain carbohydrates. This diet follows the assumption that since muscle tissue is mostly protein, any protein you eat will go straight from your stomach to your muscles, while everything else turns to fat. Or put another way, this diet says that you can indulge yourself with protein foods until your eyes bug out, because no matter how many calories you get, they'll all be protein calories and they'll all end up in your muscles, not on your stomach or hips.

Wouldn't it be nice if that were the case? The problem is, it isn't the case. The truth is that all calories, regardless of where they come from, give you energy. If you take in more calories (energy) than you spend each day, you'll gain weight. If you take in less calories than you use up, you'll lose weight. This nutrition rule applies to everyone.

So now that you have a better understanding of calories, you might be asking yourself "How many calories do I need?" Think of your calorie (or energy) requirements as a bank account. You make deposits when you consume calories. You make withdrawals when your body spends energy on work.

The amount of energy you withdraw each day depends on two things:

(1) The energy (calories) you need when your body is at rest; and
(2) The energy (calories) you need when you are actively working.

To keep your energy account in balance, you need to take in enough calories each day to cover your withdrawals.

NOTE:  As a general rule, an average man burns more calories than an average woman because his body is larger and has more muscle. As an example, a man who weighs 150 pounds can consume about 10% more calories than a woman who weighs 150 pounds and still not gain weight.

You may not realize that your body burns calories when it is at rest, but it does. Your heart beats. Your lungs expand and contract. Your intestines digest food. Your liver processes nutrients. Your glands secrete hormones. Your muscles flex. Cells send electrical impulses back and forth among themselves, and your brain continually signals to every part of your body.

The energy that your resting body uses to do all of this is called your RESTING ENERGY EXPENDITURE or your BASAL METABOLISM, and it accounts for 60% to 70% of all the energy you need each day. There are unique formulas that will allow you to calculate your resting energy expenditure and are based on age and gender. Feel free to send me a message if you would like the specific formula that applies to you.

Your second largest chunk of energy is the energy you withdraw to spend on physical work. That includes everything from brushing your teeth in the morning to working out in the gym.

So your total energy requirement (the number of calories you need each day) is your resting energy expenditure plus the calories required to cover the amount of work you do.

Lets address the calories required to cover the amount of work that is done, or the second part. Here's approximately how many calories a 155 pound person would use in an hour's worth of different kinds of work:

Activity / Calories:  (for a 155 pound person)

Sleeping / 65
Reading / 74
Sitting / 74
Standing / 84
Driving / 149
Ironing /158
Washing Dishes / 158
Shopping / 167
Cooking / 186
Housework / 205
Bowling / 214
Dancing (ballroom slow) / 214
Golf (cart) / 242
Volleyball (recreation) / 242
Weight lifting (general) / 242
Bicycling (leisure) / 279
Mopping / 316
Washing Car / 316
Gardening / 381
Hiking / 419
Dancing (aerobic, modern) / 419
Aerobics (low impact) / 428
Golf (carry clubs) / 428
Swimming (moderate) / 428
Tennis (singles) / 428
Weight lifting (vigorous) / 428
Aerobics (high impact) / 493
Jogging / 493
Rowing Machine (moderate) / 493
Stair Step Machine / 493
Stationary Bike (moderate / 493
Walking (up stairs) / 567
Bicycling (mountain) / 595
Bicycling (12-14 mph) / 614
Rope Jumping / 707
Running (6 mph) / 707
Elliptical Trainer / 800

With these numbers, let's now take a look at an example that calculates TOTAL ENERGY REQUIREMENT. Remember Total Energy Requirement (TER) = Resting Energy Expenditure (REE) + Work-Related Activity (WRA). Let's shorten that up in an equation.

TER = REE + WRA

Our example is going to involve a 45-year old male.  Let's look first at his RESTING ENERGY EXPENDITURE. To determine the number of calories a 45-year old male would need when resting, we need to calculate it from the equation:

REE (45-year old male) = (11.6 x [weight in kilograms]) + 879

NOTE:  This is a known equation based on age and gender.

Assuming this male weighed 168 lbs, and noting that 1 kilogram (kg) = 2.2 lbs, his weight in kilograms would be 168 lbs/(2.2 lbs/kg) = 76.36 kg. Plugging this value into our equation for REE above would yield:

REE (45-year old male) = (11.6 x [76.36]) + 879 = 1,765 CALORIES

NOTE:  This is the amount of calories needed and burned daily by the 45-year old male when he is at rest.

Next, we need to calculate the WORK-RELATED ACTIVITY for the 45-year old male on a given day. Let's assume this male did the following work:

* Walked around two hours total at work and home = 167 calories/hour x 2 hours = 334 calories
* Jogged one hour = 493 calories/hour x 1 hour = 493 calories

So based on the activities performed that day, the 45-year old male would need:

WRA (45-year old male) = 334 + 493 = 827 CALORIES

So the TOTAL ENERGY REQUIREMENT would be:

TER = REE + WRA = 1,765 + 827 = 2,592 CALORIES

This is the Total Energy Requirement needed by the 45-year old male that day in order to maintain weight.

Now, as far as the BREAKDOWN OF CALORIES in a person's diet, the majority of top researchers and scientists in the industry recommend a breakdown that consists of 40% to 60% healthy carbohydrate, 20% to 30% healthy protein, and 20% to 30% healthy fat.

If you are deviating from this breakdown regularly, you are not in BALANCE. To verify whether you are in balance, run an experiment on your diet. For one week, write down what you eat on a daily basis, along with the time you eat and the nutrition information such as the number of grams of carbohydrate, protein, and fat in each meal. For each day you logged your meals, calculate the percentage breakdown between carbohydrate, protein, and fat. Then verify it falls into the range I just mentioned. If it doesn't, start making modifications to your diet so that it does fall into range. And really, you want to strive to achieve balance with every meal every day. But start by looking at the breakdown each day for a week. Make adjustments if necessary, and remember to eat healthy carbohydrate, healthy protein, and healthy fat. And remember, it's not about perfection. Strive for progress.

I hope this gives you a better understanding of calories and how to construct your diet. Now, the next part is up to you--putting this information to good use!

If you have any questions about anything discussed in this week's article, please don't hesitate to send me a message. Have a happy and healthy week!