There's the school of folks who say forget about fat or protein or type of exercise. It's much simpler than that—a calorie is a calorie is a calorie, and if you burn more calories than you take in, you'll lose weight. Yeah, that's true, except when it's not. Here's an interesting little wrench in the works. In a recent study, scientists took two groups of people and put them both on reduced calorie diets. But then they told one group to sleep for 7-8 hours a night and the other group to sleep for five hours a night. Both groups lost weight. In fact, both groups lost the same amount of weight. But here's what's interesting—the sleep-deprived group lost a much greater proportion of lean muscle mass. Only 48% of the pounds they lost were fat pounds. For the group that slept enough, 80% of the pounds were fat pounds. So yeah, you'll lose weight either way if you're cutting calories, but if you sleep enough, you'll lose the fat you want to lose, not the muscle you don't.
Here's a sad fact: Most people who lose weight regain at least a portion of that weight. Here's a happy fact: New research shows that even if you put back on a few pounds, if you do resistance training, you can maintain almost all the positive health effects of weight loss. Among the positive effect witnessed among people who regained weight but nonetheless kept up a resistance training regime: Maintenance of all the improvements acquired through weight loss in cardiorespiratory fitness, body fat percentage, systolic blood pressure and other factors. Plus significantly increased strength and lean body mass. If you regain weight, sadly, you have the problem of fat around your organs. There's no way around that. But this is definitely a silver lining — the very color of those shiny weights on the racks at the gym!
Long, long ago, in a land called June my commercial agent called me and said, “Hey Kim, you’ve got an audition Friday.”
“Great.” I said, “What for?”
“Diet pill campaign. Listen, you need to wear a bikini.”
Outwardly, I said, “Okay, no problem.” Inwardly, I said, “Fuck.”More...
In a dream world, none of your food comes from boxes. Alas, in the real world, some of it probably does. Which leads to the question: Do you read food labels? There's been all sorts of kerfuffle lately about streamlining food labels, but regardless of the imperfections of their current state, new research shows that label readers fare better than non-label readers. But it's more than that. In the study, reading food labels appeared to matter more than exercise! According to the study "people who observe the labels and do not exercise display a slightly greater likelihood of weight loss than those who do exercise but do not pay attention to food labels." Not that you should stop exercising. Reading food labels and also exercising, now that's where it's at.
On Monday we shared the good news that once you get in shape, it's a lot easier to get back in shape if you lapse. Well, sadly, today there's a little bad news to rain on our parade. New research shows that if you go on a real bender and overeat copiously, even for a short period of time, it can have lasting impact on your health. Individuals in the study were required to eat about 70% more than their usual diet, to eat lots of bad stuff (think fast food), and to severely limit their exercise for four weeks. The average weight gain over the month was 14 pounds. A year later, many of the feasters still hadn't gotten back to the weight they were before the study, but that's not the really bad news. The really bad news was their body composition. Even after two and a half years, they had much higher percentages of fat mass than the control group. Just a little thought for next time you're tempted to throw your hands up and stop taking care of yourself for a while.
A creative old lady in Oregon has come up with a way to impose her will on the Stephens College community. The 87-year-old almuna has offered the college a gift of $1 million, but they only get the cash if the college's staff of 200 loses a collective 250 pounds before January 1st. So controlling and crochety and awesome. There's a special provision for the college president: If she drops 25 pounds, the donor will sweeten the pot with another $100,000.
Amazing news: New research shows that exercise restores the sensitivity of neurons in your brain that control feelings of satiety. In other words, skip exercise and you'll just eat and eat and eat; but do your daily exercise and your body regulates itself properly and you'll feel full when you should. Hoorah for virtuous cycles! The technical details: In the study conducted at the University of Campinas in Brazil, researches detected increased IL-6 and IL-10 protein levels in the hypothalamus of obese rats that started exercising, and increased IL-6 and IL-10 proteins apparently mean increased sensitivity to the hormones that control appetite. The rats' behavior bore that out. Not only did the exercising rats lose weight courtesy of calorie burn, they also naturally ate less. Awesome! Add this to yesterday's drink water, lose weight news, and things are looking pretty good.
For the first time, a randomized controlled study has shown what a lot of people already believed — that drinking more water helps you lose weight. In the study conducted at Virginia Tech, adults ages 55 to 75 were divided into two groups. One group drank two cups of water before their meal. The other drank nothing. Both ate a low calorie diet. Twelve weeks later the water drinks had lost significantly more weight. The scientists' explanation: Water helps you feel fuller and you naturally eat less. "We found...that middle aged and older people who drank two cups of water right before eating a meal ate between 75 and 90 fewer calories during the meal," says the study's lead author. Happy glugging!
Alrighty.....today I have officially lost 25.6lbs. Only 5.4 to go to reach my summer goal of 31lbs.
"I became a vegan... I wanted a different life. I felt like I was dying. I had an incident in life where I lost my 4 year old daughter in a tragic accident at home. I don't know. I didn't want to live anymore. So I said, that in order to go there, I had to change my life. I am going to change everything I dislike about myself. I changed everything that I was as a human being. I started that journey in October or November. … I don't smoke anymore. I wanted to give up everything. I had to change my life. I didn't have a problem with drugs or nothing. I had a problem with thinking. My thinking was broken. That was the solution of my broken thinking using drugs and living crazy."