Posts Tagged ‘weight gain’

Vitamin D Loss Attributed to Obesity

“The findings suggest that a higher BMI leads to lower levels of vitamin D circulating in the body, while a lack of vitamin D has only a small effect on BMI …Previous studies have linked vitamin D deficiency with obesity, but it wasn’t clear whether a lack of vitamin D triggered weight gain or whether obesity led to vitamin D deficiency, the study authors noted”

via Vitamin D Loss Attributed to Obesity – Health – MSN Healthy Living.

That’s quite a mouthful of a quote, so let’s break it down.  It’s already established that obese people are more likely to be vitamin D deficient, and vitamin D is essential for bone development.  Also it’s widely observed that obese people tend to have skeletal issues usually attributed to hauling your heavy weight around on a skeleton meant for a much lower weight.  But now there may be more to it.  Vitamin D transport through the body appears to be negatively affected by being fat, to the point of being a true issue for large people.

One more reason to lose the fat.

Why does my weight chart keep going up and down

Why does your weight chart keep going up and down?   Because you’re a human being.  What you’re doing today as far as eating and moving won’t have its full work done until two days from now, when the food you ate today is pretty much digested, and the excess calories are stored, or the caloric deficit has caused some fat storage to be converted to energy to make up for the shortfall.  And during that several day period, you’ll have been moving and eating, and drinking liquids and having salt balance adjustments in your hydration level … or your scales are as is typically the case a little inaccurate, and you won’t (sorry!) have pooped or you will have, or if you have periods you may or may not be at whatever stage of your cycle — many, many variables.

So don’t worry about the day to day difference so much.  Don’t adjust too much, don’t sweat too extra much, just keep to your plan as long as your weight chart is looking like the one from this post … up and down like saw teeth maybe, but over a longer period of time, a nice downward slope.  Preferably 1-2 pounds per week over time; preferably while you’re learning to really prepare nutritious meals for yourself, learning some active endeavors you like, and enjoying the company of like-minded people preferably in person, or online.

Is sugar toxic? – CBS News

via Is sugar toxic? – CBS News.

If you are what you eat, then what does it mean that the average American consumes 130 pounds of sugar a year? Sanjay Gupta reports on new research showing that beyond weight gain, sugar can take a serious toll on your health, worsening conditions ranging from heart disease to cancer. Some physicians go so far as to call sugar a toxin.

How to lose weight

weight 2.0

weight 2.0 (Photo credit: Esthr)

Another top question with a pretty straightforward answer.

How to I get to be a lower weight than I am now, once I know how much I want to weigh?

Check out the Basal Metabolic Rate you will be when you get to the weight you want to be.  Eat that, adding in calories for your best-effort exercise caloric burn. If that is a vast difference between your current BMR  and this number, split the difference, by as much as 1,000 calories if you’re a biggie size.  Then adjust down more, once the gap between your current BMR and your target BMR is smaller.

 

Why does that work?  You will become exactly the right weight for the number of calories you’re eating, eventually.  That’s how you got to exactly the weight you are now, and it’s how you’ll get to the weight you want to be

The Resurgence of the DASH diet


After all the billions of dollars and tons of books devoted to thousands of different diets, the little diet sheets your doctor’s been handing you for years are proving to be among the most successful — more successful than hundreds of dollars’ worth of specially delivered food, and even more successful than counting points, carbs, or portions.

The DASH diet is, in a nutshell, a reliance on whole grains, fruits and vegetables to form the bulk of your diet, supplemented by a few ounces of lean white meat or fish.

Just this month, new DASH studies have been in the news for (1) lowering your BP, (2) lowering the amount of weight gain in your twenties, the period where creeping obesity makes its foothold, and (2) improving diabetes.  If you’re looking for a food plan, do give it careful consideration.

Here’s a link to the nice brochure that’s replaced the photocopied handouts.  It’s really all you need to get started.  Do consult your primary care physician before beginning any new food or exercise regiment.

How to get a flatter tummy

Long-time readers already see this one coming.  You can’t get a flatter tummy from doing stomach exercises.  You can get a more muscular tummy which perhaps enables you to suck it in with greater effect, but that’s not what you’re looking for for a long-term solution, we’re sure.

Here’s the lowdown.

It’s totally normal for someone to get their weight about where they want it and still have a little area of their body that’s not ideal-looking.  It’s genetically based.  Your immediate ancestors were likely the same way.  Often the first place your weight gain ever showed up, is the very last to look really nice.  There’s no spot-reducing, because whenever you burn calories, fat reserves are depleted from all over your body, from your head to your toes.  Further explaining why I lost  two shoe widths and several ring sizes before my waistline started to look more or less like what I wanted it to.

What you can do, instead, is just go with the flow of weight loss and keep on losing down to what you figure your best-looking weight to be.  If you’re 20 that may be lower than if you’re 55, for example. Secondly, if you’re looking at this as a life improvement and life extension project, rather than wholly a looking-good project, your actual exact weight at the bottom is just one factor in how you feel about yourself.  Go for the best balance of all factors.  You’re too valuable to be reduced to that one area of your body that bugs you.