With any kind of diet, by the time you reach the 6-12 week mark, the selected strategy has given you its maximum benefit. Hopefully, by then you will have achieved the 10% reduction of your total weight which is the realistic goal to pursue. If you did it right, 1-2 pound per week of weight loss, you would have lost at least 10 pound by now. After this, maintenance is the challenge and your body's response is even more of a challenge.
The body wants to get back to the size it knows you can achieve. Make no mistake, size is the major killer. Just look at the tumor, when it gets too big, areas of necrosis soon happen because some areas will suffer ischemia.
Your body will start asking for food, will try to tell you that just this small thing will not be harmful, and it will tell this throughout the day. TIMING, WHEN YOU CAN AFFORD TO EAT SOMETHING IS AN IMPORTANT STRATEGY TO PUT IN PLACE. KEEP CONTROL OVER THIS. REMEMBER ONE THING IS FOR SURE: BY THIS TIME, GROWTH HAS STOPPED AND THAT THIS IS ALREADY A GREAT GOAL ACHIEVED. KEEP IT THERE.
To go further down, avoid staying home near the refrigerator. Go out, walk at the mall without money, just your ID! Or best go to the gym or call your support buddy. When the diet effect is maximized, that is when you need to exercise the most, and that's when you need Calorie control the most, and your vitamins. Whatever you do, do not increase your Carbohydrate intake, or any excess calories. Remember, you will not increase your weight doing this. The body will fight back, trying to use what you have given it to its maximum advantage, using everything to its advantage, constipation will set in to prolong intestinal absorption and reduce stool size, but work on staying "regular". Constipation is a proven risk of Colon cancer. Take it out. At this stage, it also is hard to exercise. Your body will tell your brain not to exercise. Any excuses will come to mind. Double down and keep exercising. A walk will be good any time. Remember, staying home with the refrigerator in the house is one of the brain challenges. If you do reach for the refrigerator, have safe options. Very cold water, sweet non sugary options or a fruit. Dried vegetable chips or low calorie nuts. Here, frequency to the refrigerator needs to be controlled by a schedule.
So, schedule or time your eating, when you reach to eating, find options that are safe, and keep on moving or exercising; this should be your strategy. And remember, if you do not increase your weight, that's an objective success already. We will keep trying to find more and let you know!
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Monday, January 28, 2013
Friday, December 28, 2012
ROLE OF METABOLISM IN WEIGHT CONTROL
The fact is that Metabolism of Proteins and fat are not the same as that of Carbohydrates. And every step the body has to complete to lead to energy production is good for you. Metabolism of Carbohydrates is a direct conversion of carbohydrate to energy. It is like burning fuel to have heat from a fire.
2 things here, some Carbohydrates are not easy to burn directly. So sugar you get from pure sugar is more readily burnable than sugar from a fruit. Sucrose is more burnable than Fructose. You burn Sucrose directly to energy. To burn Fructose you need to convert it. That extra step the body should make uses energy, making the energy production less efficient. Believe me, at a certain age, when you don't need to grow, a less efficient system of energy is what you need. To make up the deficiency, the body works by giving energy to produce energy. And any body work is good for you. It decreases your chance to build up obesity!
Secondly, Protein and lipid need major work to be converted to sugar prior to being burned into energy. When we eat sugar, it has to be burned by our Metabolism. If not burned, the body stores it into fat mostly, and proteins if there is a need to build and grow! BURNING YOUR STORAGE DOES NOT OCCUR IF YOU PROVIDE YOUR BODY WITH SUGARS, BECAUSE THE BODY WILL USE SUGAR FIRST FOR ENERGY PRODUCTION AND ANY EXTRA SUGAR WILL BE STORED INTO FAT FIRST (OBESITY) AND PROTEIN SECOND! (depending on our needs).
The notion that 55% of your diet need to come from Carbohydrates
15% from proteins
30% from lipids
may be good when you are trying to maintain or grow. This not true for everyone.
But it gives us a further opportunity to cut down carbohydrates from 55% to 20-30%. Such a cut will force the body to change its reserve of fat into carbohydrate. Again to do that it must WORK. Work of the body without sugar means weight stabilization or WEIGHT LOSS. SO anyone who cuts Carbohydrate intake for 6 to 8 weeks, will lose weight or at least will not grow! REMEMBER: CUTTING 10% OF YOUR WEIGHT WILL HAVE MAJOR POSITIVE IMPLICATIONS FOR YOUR HEALTH. IT'S LIKE CUTTING 10% GIVES YOU 30-40% BENEFIT IN HEALTH. 10% WEIGHT LOSS IS THE REALISTIC WORKABLE GOAL IN WEIGHT WATCHING.
LOSING 1 POUND PER WEEK IS THE GOAL!
The story does not stop here unfortunately.
By now (after 2-3 months) craving carbohydrates in our weight watcher becomes more intense, some will start adding more and more Carbohydrates in their pantry again and the program fails. The other fact is that the body always reacts to what you do to it! The body learns that "ahha! this weight watcher is not giving me the carbohydrates I need, I will need to create a more efficient way to burn the fat and therefore the weight loss is plateauing out.
And that's OK! Keeping a 10% weight loss is beneficial to your health. To further decrease the weight more after 2-3 months of low Carbohydrates, you got to increase the Metabolism. This is the step where exercise comes in strong. You will exercise easier with the 10 % initial loss of the weight anyway!
ANYONE CAN LOSE 10% WEIGHT AS LONG AS THEY CUT OUT ANYTHING THEY ADD TO VEGETABLES OR MEAT OR FISH! AND I MEAN ANYTHING FOR 6-12 WEEKS! NO CORN, NO MAIZE, NO CORNFLAKES/cereals, NO RICE, NO SUGARY INGREDIENTS TO LEAFAGE AND MEAT/FISH. AND YOU CAN DO THIS FOR 6-12 WEEKS! BEFORE SWITCHING TO INTENSIFIED REGULAR EXERCISE. YOU WILL BE MENTALLY CHALLENGED. YOU NEED A PARTNER WHO IS DOING THE SAME. YOU NEED SOMEONE TO REPORT TO, WEEKLY. CALL CRBCM AT 915-307-3354 IF YOU DO NOT HAVE A "BUDDY"! YOU CAN DO THIS!
During my home visits, I find myself with obese patients with extensive arthritis or on Oxygen who are lonely and worsening by the day. It is evident to me that they are forsaken. Primary care Doctors seem to have failed to provide individualized medicine. We are all guilty looking for money which is tied to the number of people we see (RVU) that we cannot take the time we need to confront obesity for unique patients! With this simple regimen most if not all lose the initial 10% of weight. The problem is the maintenance when you need exercise and support.
It is in the maintenance setting that medications and other interventions have a role in morbid obesity candidates!We need a STAGED INTERVENTION TO WEIGHT LOSS!
THIS IS ADDED TO THE FINITE AMOUNT OF LIFETIME HEALTH CHART WHICH IS BASED ON THE NOTION THAT THERE IS A FINITE AMOUNT OF CARBOHYDRATES PER EACH LIFE. AND ONE WOULD SPREAD IT OUT EVENLY OR EAT THE MOST EARLY IN LIFE BEFORE STARTING TO DRASTICALLY REDUCE. AND THE MORE YOU EAT OR HAVE EATEN EARLY, THE LESS YOU CAN EAT UNTIL AGE 90! THE CURVE GOES DOWN AS WE AGE!
(CHALLENGES TO THIS LOW CARB DIET TO FOLLOW)
The fact is that Metabolism of Proteins and fat are not the same as that of Carbohydrates. And every step the body has to complete to lead to energy production is good for you. Metabolism of Carbohydrates is a direct conversion of carbohydrate to energy. It is like burning fuel to have heat from a fire.
2 things here, some Carbohydrates are not easy to burn directly. So sugar you get from pure sugar is more readily burnable than sugar from a fruit. Sucrose is more burnable than Fructose. You burn Sucrose directly to energy. To burn Fructose you need to convert it. That extra step the body should make uses energy, making the energy production less efficient. Believe me, at a certain age, when you don't need to grow, a less efficient system of energy is what you need. To make up the deficiency, the body works by giving energy to produce energy. And any body work is good for you. It decreases your chance to build up obesity!
Secondly, Protein and lipid need major work to be converted to sugar prior to being burned into energy. When we eat sugar, it has to be burned by our Metabolism. If not burned, the body stores it into fat mostly, and proteins if there is a need to build and grow! BURNING YOUR STORAGE DOES NOT OCCUR IF YOU PROVIDE YOUR BODY WITH SUGARS, BECAUSE THE BODY WILL USE SUGAR FIRST FOR ENERGY PRODUCTION AND ANY EXTRA SUGAR WILL BE STORED INTO FAT FIRST (OBESITY) AND PROTEIN SECOND! (depending on our needs).
The notion that 55% of your diet need to come from Carbohydrates
15% from proteins
30% from lipids
may be good when you are trying to maintain or grow. This not true for everyone.
But it gives us a further opportunity to cut down carbohydrates from 55% to 20-30%. Such a cut will force the body to change its reserve of fat into carbohydrate. Again to do that it must WORK. Work of the body without sugar means weight stabilization or WEIGHT LOSS. SO anyone who cuts Carbohydrate intake for 6 to 8 weeks, will lose weight or at least will not grow! REMEMBER: CUTTING 10% OF YOUR WEIGHT WILL HAVE MAJOR POSITIVE IMPLICATIONS FOR YOUR HEALTH. IT'S LIKE CUTTING 10% GIVES YOU 30-40% BENEFIT IN HEALTH. 10% WEIGHT LOSS IS THE REALISTIC WORKABLE GOAL IN WEIGHT WATCHING.
LOSING 1 POUND PER WEEK IS THE GOAL!
The story does not stop here unfortunately.
By now (after 2-3 months) craving carbohydrates in our weight watcher becomes more intense, some will start adding more and more Carbohydrates in their pantry again and the program fails. The other fact is that the body always reacts to what you do to it! The body learns that "ahha! this weight watcher is not giving me the carbohydrates I need, I will need to create a more efficient way to burn the fat and therefore the weight loss is plateauing out.
And that's OK! Keeping a 10% weight loss is beneficial to your health. To further decrease the weight more after 2-3 months of low Carbohydrates, you got to increase the Metabolism. This is the step where exercise comes in strong. You will exercise easier with the 10 % initial loss of the weight anyway!
ANYONE CAN LOSE 10% WEIGHT AS LONG AS THEY CUT OUT ANYTHING THEY ADD TO VEGETABLES OR MEAT OR FISH! AND I MEAN ANYTHING FOR 6-12 WEEKS! NO CORN, NO MAIZE, NO CORNFLAKES/cereals, NO RICE, NO SUGARY INGREDIENTS TO LEAFAGE AND MEAT/FISH. AND YOU CAN DO THIS FOR 6-12 WEEKS! BEFORE SWITCHING TO INTENSIFIED REGULAR EXERCISE. YOU WILL BE MENTALLY CHALLENGED. YOU NEED A PARTNER WHO IS DOING THE SAME. YOU NEED SOMEONE TO REPORT TO, WEEKLY. CALL CRBCM AT 915-307-3354 IF YOU DO NOT HAVE A "BUDDY"! YOU CAN DO THIS!
During my home visits, I find myself with obese patients with extensive arthritis or on Oxygen who are lonely and worsening by the day. It is evident to me that they are forsaken. Primary care Doctors seem to have failed to provide individualized medicine. We are all guilty looking for money which is tied to the number of people we see (RVU) that we cannot take the time we need to confront obesity for unique patients! With this simple regimen most if not all lose the initial 10% of weight. The problem is the maintenance when you need exercise and support.
It is in the maintenance setting that medications and other interventions have a role in morbid obesity candidates!We need a STAGED INTERVENTION TO WEIGHT LOSS!
THIS IS ADDED TO THE FINITE AMOUNT OF LIFETIME HEALTH CHART WHICH IS BASED ON THE NOTION THAT THERE IS A FINITE AMOUNT OF CARBOHYDRATES PER EACH LIFE. AND ONE WOULD SPREAD IT OUT EVENLY OR EAT THE MOST EARLY IN LIFE BEFORE STARTING TO DRASTICALLY REDUCE. AND THE MORE YOU EAT OR HAVE EATEN EARLY, THE LESS YOU CAN EAT UNTIL AGE 90! THE CURVE GOES DOWN AS WE AGE!
(CHALLENGES TO THIS LOW CARB DIET TO FOLLOW)
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