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Weight Loss Sabotage: Adaptive Thermogenesis

May 2, 2010 By admin Leave a Comment

by Mike Roussell PhD(c)

Weight loss plateaus can be frustrating and detrimental to your fat loss if not dealt with swiftly and properly. Another way to look at weight loss plateaus is that they are actually your body settling in at a new body weight set point.

The set point theory is basically the idea that your body likes to be at a certain body weight and it will work to keep you there. Chances are you have experienced this in your own life. I’m talking about situations where you will gain or lose weight but inevitably after a couple weeks or months of trying to change you end up around the same body weight (I know for me 175lbs was a set point, in my own system for quite some time).

In order to break these body weight set points, it is important to understand the forces that you are working against (know thy enemy, right?). I’m talking about adaptive thermogenesis. Adaptive thermogenesis is the seemingly automatic reduction in energy expenditure that occurs when you diet. Many think that this is the driving force behind people’s body weight set point.

This is important so I want to make sure I’m explaining it clear enough so here’s an oversimplified example.

You are currently eating 2000 kcal per day. Your body is currently burning 2000 kcal per day. You decided that you need to lose weight so you cut 500 kcal from your diet. So in theory your body should now have to dig up another 500 kcal from body fat to fuel the calorie difference.

It doesn’t work that way. Studies show that your body adjusts its energy output so that it can now function on only 1500 kcal per day. This is adaptive thermogenesis. It has been demonstrated that adaptive thermogenesis occurs with both severe and modest calorie cutting.

What is the driving force behind this? Here are some candidates are:

* Changes in body weight

* Changes in Leptin

* Changes in Insulin

* Changes in Thyroid Hormones

* Depletion of Fat Stores

Fortunately you can beat all of these, prevent adaptive thermogenesis, and keep the weight loss coming.

The answer?

Exercise combined with diet.

This seems to help – but not in all cases. We know from research and anecdotal evidence that not all exercise prescriptions work. What does work is intense metabolic resistance training.

If you are currently stuck at a weight loss plateau, you need to break your body’s set point. To do this it is necessary to undergo a rigorous change in diet and training so that you can in essence shock your system.

Here’s what to do next. Once you break though your sticking weight using Warp Speed Fat Loss (or which ever method you choose), maintenance is very important. Get 5-15lbs below your old body weight set point and maintain that weight. Many people lose their fire and drive after they have lost the weight but you need to stay focused so that you can reset your body’s set point.

Maintain your new weight for 4 weeks (this is ideal – if you can’t go that long at least do 2 weeks) before you start losing weight again. This step wise approach will help reset your system to your new body weight and help fight its urge to return to the old set point. The key is keeping your body weight long enough so that your body ‘thinks’ that is the new normal.

About the Author/More Info:

Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit WarpSpeedFatLoss.com. Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss (WarpSpeedFatLoss.com) is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

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A Digital Food Journal

April 29, 2010 By admin Leave a Comment

A calorie intake counter is a digital food journal. The advantages of a calorie intake counter over a pen and paper journal is that the amount of calories in each food are already programmed into the counter. This means that you get a running total of the amount of calories you have consumed throughout the day.

One of the biggest problems that dieters have is that they have no idea of the actual calories they are consuming. For one thing, they underestimate the actual portions they are eating. They also underestimate the calories in each portion. Many foods that are supposedly “good” for us are very high in calories. For instance, a one cup serving of orange juice has 122 calories. Many dieters try to stick to a 1200 calorie diet. So, that glass of orange juice, which is supposedly part of a “balanced” breakfast, takes up 1/10th of the calories for the day! A calorie intake counter will help you avoid pitfalls like this one.

It will also provide a running total of the amount of calories you have had. So, if you have an extra cookie at lunch, you will know that you have to make up for it by exercising more or eating less at dinner.

As the calorie intake counter works like a journal, you will be able to identify your “trouble spots” after using it for just a week. For instance, you may find that the lunch options you have at work force you into eating more calories than you would “budget” for that meal. Therefore, you might make the choice to pack your own lunch so that you can have your calories spread out through the day in a way that you would prefer.

You will also be able to track how many calories you are burning with a calorie intake counter. Again, you may be surprised by some of the results. For instance, running a mile can burn off 78 calories if you are a 120 pound woman and 117 calories if you are a 180 pound man. Knowing exactly how many calories you are burning rather than just estimating is a good way to stay on track as far as losing weight.

Another thing that might surprise you is that you can burn calories by doing things you wouldn’t consider exercise. For instance, playing with your children, playing the piano, and gardening all burn calories.

A calorie intake counter is a sophisticated journal to help you keep track of your weight loss journey. You can buy them as stand alone devises or buy add ons to your iPhone, PDA, or other electronic equipment. In this day and age when we keep track of everything electronically, a calorie intake counter is just one more tool in the battle of the bulge.

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12 Day Grapefruit Diet

April 22, 2010 By admin Leave a Comment

The 12 day grapefruit diet is not a new concept. The original plan was developed in the 1930′s. This fruit appears to be a dieter’s dream. It has no fat, is high in fiber and low in calories. It also carries benefits for your skin as it is high in vitamin C.

So how does this diet work? It’s very simple. You eat half a grapefruit before every meal. The enzyme it contains reduces your appetite so you consume fewer calories. It also speeds up the fat burning process helping you to shed pounds. Everyone knows that if you use more energy than you take in from the food you eat, you will lose weight. Some studies suggest that you could lose up to ten pounds in less than two weeks simply by introducing this change. Personally, I believe you would have a better chance of success if you also cut your portion sizes, ate four or five smaller meals rather than three large ones.And took more exercise.

It is completely pointless thinking that one simple change in your lifestyle is going to result in a big weight loss. You need to review all areas of your life. Do you eat food because you are bored? Upset? Do you get enough exercise? Most Americans are not active enough. You don’t suddenly need to become a gym fanatic but a little extra activity every day will help. I am sure you can think of a million ways to add some movement to your sedentary lifestyle. You could take the stairs instead of the lift; get off the metro one stop early, walk to the store etc.

In the same way, you can make progress by implementing simple changes at mealtimes. Instead of frying your food which only adds extra calories, try grilling, baking or steaming. Learn how to cook rather than relying on prepackaged meals that add dollars to your bills as well as pounds to your waistline. Use herbs and spices to flavor your meals rather than salt to help prevent fluid retention.

Eat more fruit and vegetables. They are high in fiber, low in calories and very filling. Your skin will glow from all the extra vitamins and minerals you are consuming. Don’t eat carbohydrates after 5pm in the evening as your body will not have sufficient time to use up all the energy they release. The body converts excess energy into fat.

Eat protein but chose the leaner cuts of meat and forget about sausages and other processed foods for now. Don’t exclude all treats but go for quality rather than quantity. Stop eating when you are full and not when your plate is empty.

Don’t mistake being thirsty for feeling hungry. And stop ingesting hidden calories via flavored waters, fizzy pop and perhaps the biggest culprit of all, alcohol.

You can shrink your waistline by using the 12 day grapefruit diet. but only if you combine it with a healthy eating and exercise program.

Filed Under: Diet

Easy Strategies that Help You Lose Weight

April 11, 2010 By admin Leave a Comment

Are you seeking a sure-fire weight loss method without all the rules and trappings of the latest fad diets? If so, you’ll relish this good news: Losing weight doesn’t have to be complicated! It can be fun and easy if you do it the right way.

The main reason why people don’t lose weight, even when they plan to, is because it feels overwhelming. If you can make it less overwhelming, you’re more likely to see success.

If you look at your weight loss in small steps, it becomes much more manageable and feels like something you can do. Mindset is everything when it comes to losing weight, so don’t assume that you aren’t capable. You can do anything you put your mind to, including losing those extra pounds.

Break Down Your Weight Loss Goals

Weight loss goals that are too large – like trying to lose 50 pounds – may stop you in your tracks. They seem impossible, so you give up before you even start. You might not feel like you can lose 50 pounds, but can you lose one pound? What about two or five? Those sound like better numbers, and they aren’t so frightening.

If you lose only one pound per week, you can achieve your 50-pound weight loss goal in less than a year. At two pounds per week, that timeline would come down to only six months. That’s a realistic time frame and a reasonable goal.

How to Lose Those Pounds

Another thing that stops people from losing weight is that they don’t know how. You can learn how to lose weight properly, though, and it’ll help you feel oh-so-much better about yourself! More confidence is an attractive quality, no matter what weight you are, so the sooner you feel better about yourself, the sooner it’ll start showing to the world.

Diet and exercise are still the keys to weight loss, but you shouldn’t look at them as short-term, painful things that you must suffer through until you reach your goal. That’s not the way to lose weight and keep it off, so avoid that mindset.

Instead, make small changes that you can implement easily into your daily routines. Those changes will make a big difference over time.

Here are some easy strategies you can use to lose weight and start a new, healthier lifestyle:

1. Cut out just one snack or ‘bad’ food. You don’t have to change your entire way of eating overnight. You can do it by changing one food, snack, or meal at a time.

2. Find a fun way to get some light exercise. You might not feel comfortable at the gym, but you can walk in place while you watch TV, pedal a stationary bicycle, or stroll around the block with a friend or family member.

3. Get help. There are plenty of support groups for people who want to lose weight. Some of them can be found online, just a click away. If that’s not for you, get a friend or family member to encourage and help you with your goals.

4. Encourage and reward yourself. As you lose weight, remember that your new eating patterns and exercise choices will become a way of life for you. This is a long-term solution that will be worth it as your waistline decreases and your health improves. Give yourself a treat as you reach each small goal, and plan for what you’ll do as the new, thinner you.

Reaching your weight loss goals can seem daunting, but you can accomplish them without feeling deprived, stressed, or unhappy. There’s no better time than the present to get started. Then, one day soon, you’ll realize how much more enjoyable life is with your healthy lifestyle.

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Fun Ways to Burn Calories and Shape Up

April 4, 2010 By admin Leave a Comment

Do you avoid exercise because you feel it is time consuming and boring? If so, it’s easy to see why you make excuses to get out of having to face it. The problem is, the more you avoid exercise, the more sedentary your lifestyle becomes, and the more you may face health challenges instead.

It doesn’t have to be this way! You probably remember having lots of good times when you were younger that involved quite a bit of strenuous activity. At the time, you didn’t even realize that you were doing something healthy for your body because you were having so much fun.

Instead of forcing yourself into boring exercise routines, you can recapture some of those good feelings of your youth by seeking out activities that help you burn calories and shape up while having fun.

Try these ideas for fun ways to get in shape:

1. Hula hoop. You can work out whatever sets of muscles you want with a hula hoop. They now make special hoops that are balanced with weights for different parts of your body. Before you know it, you’ll be toned and in shape and you’ll have had fun in the process.

2. Jump rope. Jumping rope has many health benefits. It also gets invigorating very quickly. You may find that you’ve burned 100 calories in only 10 minutes while jumping rope.

3. Fly a kite. If the weather is right, you can exercise just by flying a kite. It’s a great activity to try, especially if you have kids to enjoy it with you.

4. Dance. Even if you think you don’t know how to dance, or have no natural rhythm, dancing can be a lot of fun. You can sign up for a class or just get crazy in your own home. Let yourself loose and you’ll find that you’re burning calories in no time.

5. Go for a ride. Go for a ride outside and enjoy the scenery. The trick to this technique is that you won’t be using a car. Ride a bike, rollerblade, or try skateboarding.

• These activities are often more fun than just walking around town. However, if you’re the type to enjoy a good walk, that’ll certainly benefit you as well.

6. Take up gardening. Gardening is another activity that you might not associate with staying fit. The truth is that it’s a very beneficial activity. In gardening, you focus on the yard and plants, instead of the fact that you’re exercising, which makes it fun.

7. Swim. While this activity might not be available to you year round, it’s good for you to take the opportunity to do it when you can. Swimming is excellent exercise, and you can get creative so you never have the same swim twice.

Yes, getting in shape can be a lot of fun. As long as you’re moving, you’re exercising and burning up calories. Use these exercise tips as a springboard for your imagination and you’ll never run out of ideas for a fun way to exercise again!

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Does Drinking Lots of Water Help You Lose Weight?

April 1, 2010 By admin Leave a Comment

by Mike Roussell PhD(c)

Water is essential to life and a healthy body. Dehydration will wreak havoc on you and your fitness goals. If you are dehydrated your body cannot function at its optimal level. For example, your muscles will loose strength, you won’t burn fat as quickly, and you’ll feel tired and fatigued.

There are lots of rumors and claims out there saying that drinking water will help you lose weight. Are these claims justified? Does it really work? Yes and No.

The water-weight loss connection has been around for a long time but in December 2003 a study entitled Water-Induced Thermogenesis was published in the Journal of Clinical Endocrinology and Metabolism. This study showed that drinking 2 Liters of water spread throughout the day burned up to 400KJ (~100Cal) a day. Pretty interesting, but not the magic bullet.

You do need to be drinking a lot of water during the day. Not for the calorie burning effect but to ward off dehydration. Dehydration is just a bad situation. By properly hydrating your body you will be less fatigued, more alert, perform better, think straighter, and just feel all around great. Water is the best performance enhancing “drug” out there. Numerous studies have shown the detrimental effects even mild dehydration can have on performance. [Read more...]

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30 Power Foods for More Fat Loss

March 28, 2010 By admin Leave a Comment

by Mike Roussell PhD(c)

Good food is an extremely important part of any fat loss diet. The food you eat is actually going to drive (or inhibit) your fat loss. I have put together a list o 30 Powerfoods are the kings of ‘healthy foods’. They will get your body primed not only for rapid weight loss but greatly improved health.

These 30 Foods (if not all then most) should be the center pieces of your nutrition as they are loaded with vitamins, minerals, phytochemicals, essential fatty acids, fiber, essential amino acids, and all kinds of other good stuff that we don’t fully understand (we just know it is good for you).

I wanted to use this list to supercharge your nutrition – hopefully you’re eating lots of these already. They are chunked into 5 groups: Starches (faster acting carbs), Fruits & Vegetables (and non starch carbohydrates), Proteins, Fats, and the Powerfood Outsiders (these don’t really fit into any of the previous categories but that doesn’t take away from their nutritional power).

Starches

  • Amaranth
  • Quinoa
  • Oats
  • Yams

Fruits & Vegetables

  • Apples
  • Blueberries
  • Broccoli
  • Onions
  • Oranges
  • Pomegranates
  • Pumpkin
  • Raspberries
  • Spinach
  • Tomatoes
  • Beans

Fats

  • Avocado
  • Extra Virgin Olive Oil
  • Flaxseed/flaxseed oil
  • Walnuts

Proteins

  • Lean Poultry
  • Salmon
  • Lean red meat
  • Omega-3 Eggs
  • Cottage Cheese (with Live Cultures)
  • Milk Protein Powder Blend

Power Foods Outsiders

  • Green Tea
  • Cinnamon
  • Garlic
  • Hot peppers

Which ones are you eating? Which ones aren’t you eating? Make note of the ones you aren’t eating and make sure you pick them up next time you go shopping.

About the Author/More Info:

Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit WarpSpeedFatLoss.com. Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss (WarpSpeedFatLoss.com) is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

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Low Fat High Protein Foods – How To Get Your Lean Protein

March 25, 2010 By admin Leave a Comment

by Mike Roussell PhD(c)

All the foods that you eat greatly impact your ability to lose weight. Protein, carbohydrates, and fats each have important roles and specific qualities that make them essental to a fat loss diet. What is interesting this is that the USDA, National Cholesterol Education Program, American Heart Association, and many scientists have previously essentially written off the benefit of protein above the body’s minimal requirement.
“15% of calories or 0.8g/kg is all you need” We’ve heard that before.

However, there has been a surge of research and buzz around the importance of increased protein intake for not just weight loss but cardiovascualar disease reduction, blood sugar control, and lowering blood pressure.

If you are looking to maximize fat loss then you are going to need to make sure that you get more than ‘adequate’ protein levels. When you increase your protein intake and decrease your carbohydrate intake, from a biochemical perspective you are removing an insulin stimulating nutrient (carbohydrates) and replacing it with a nutrient that has a much lesser effect on insulin (protein). Protein also causes your body to release another hormone called glucogon which counteracts insulin. Control insulin and you control the rate in which you burn fat. [Read more...]

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3 Ways You Sabotage Your Weight Loss Diet

March 21, 2010 By admin Leave a Comment

By Mike Roussell PhD(c)

There is nothing more frustrating than sticking to your diet and exercise plan but not losing weight. You think you are doing everything you are supposed to do but the weight just isn’t coming off like it should. You ask yourself ‘What is Going On?!” I might have the answer for you. Today I want to share with you three under the radar ways that you could currently be sabotaging your weight loss efforts without evening knowing it.

Nibbling while Cooking

This is my personal demon. I’m a nibbler. Snacking and nibbling on the foods that you are cooking while preparing your meals can be a significant source of unaccounted for calories. Let’s say you are making a chicken, vegetable, and cashew stir-fry. You have a couple cashews while getting the ingredients out, a small handful while adding them to the dish, next thing you know you’ve had 200-300 unaccounted calories.

One of the great benefits of ‘meal preparation chunking’, a technique that I teach which involves getting most if not all of your food prep done at one time at the beginning of the week. This cuts down on the temptation of nibbling by just removing it from the equation, except for one time during the week. [Read more...]

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A Type of Trans Fat That Burns Belly Fat?

March 20, 2010 By admin Leave a Comment

By Mike_Geary

As a Certified Nutrition Specialist, I usually shock people with this fact… it’s true that there is a type of healthy natural trans fat that actually helps you to burn off abdominal fat.

Sounds far fetched, but it’s true.

First of all, as I’m sure you’ve heard a million times by now, artificial trans fats in our food supply from hydrogenated oils are one of the most unhealthy foods (if you can actually call it suitable to eat) you can put in your body. Artificial trans fats cause everything from obesity to various cancers to heart disease, and more. They are pure evil, and everyone knows by now that this is a fact.

Stay away from artificial trans fats from hydrogenated oils at all costs!

However, what most people don’t know is that there is a specific type of natural trans fat (yes, it occurs naturally) that can actually stimulate fat loss and lean muscle building.

This specific type of natural trans fat actually occurs in the meat and milk from ruminant animals such as cattle, goats, sheep, venison, bison, kangaroo, etc. It is called conjugated linoleic acid (CLA), and is not only known to help prevent cancer, but is also a potent fat burner.

CLA is highest when these animals are grass-fed instead of grain-fed.

Now before you think that you can just buy the CLA supplements that you’ll see most supplement stores selling…

WARNING: Do not buy CLA supplements! The only form of healthy CLA is from grass-fed ruminant animals such as grass-fed beef, bison, lamb, etc. The CLA that’s found in CLA pills is an artificially created form that is a different isomer than the natural CLA isomer found in grass-fed meat or dairy. The CLA isomer in the pills is NOT a healthy form, and will not benefit you.

Only the CLA that you get naturally from grass-fed ruminant meats actually has health benefits and can help increase fat burning (particularly from stomach fat) and building lean muscle, which helps increase your metabolism.

While most trans fats (the artificial ones) will just make you unhealthy and fat, now you know that there actually is such a thing as a healthy natural trans fat that makes you burn fat instead!

If you liked this unique tip to burn belly fat with grass fed meats, I have tons more Fat Burning Tips here to give you a leaner, healthier body.

Enjoy… and good luck on your lean healthy body!

Mike Geary
Author of the best-seller: The Truth about Six Pack Abs

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