Fasting is a practice that should NOT be used for weight loss, but rather for health reasons, for "detoxification" of the body.
You should NEVER fast for more than 24 hours.
One of the dangers of fasting, for those trying to lose weight, is that once you come off your fast, you may start eating uncontrollably - your body will trigger cravings for foods its missing.
So fasting should be incorporated into your weight loss program - if at all - after you've already made significant progress, and your "willpower muscles" have developed - not just to fast, but to come off the fast sensibly.
From an article called "The Health Benefits of Fasting
" at Serendip: http://serendip.brynmawr.edu/exchange/node/1834
The Health Benefits of Fasting
Will Carroll
There has been much contention in the scientific field about whether or not fasting is beneficial to one's health. Fasting is an integral part of many of the major religions including Islam, Judaism and Christianity. Many are dubious as to whether the physiological effects are as beneficial as the spiritual promoted by these religions. There is a significant community of alternative healers who believe that fasting can do wonders for the human body. This paper will look at the arguments presented by these healers in an attempt to raise awareness of the possible physiological benefits that may result from fasting.
Fasting technically commences within the first twelve to twenty-four hours of the fast. A fast does not chemically begin until the carbohydrate stores in the body begin to be used as an energy source. The fast will continue as long as fat and carbohydrate stores are used for energy, as opposed to protein stores. Once protein stores begin to be depleted for energy (resulting in loss of muscle mass) a person is technically starving. (1)
The benefits of fasting must be preceded by a look at the body's progression when deprived of food. Due to the lack of incoming energy, the body must turn to its own resources, a function called autolysis. (2) Autolysis is the breaking down of fat stores in the body in order to produce energy. The liver is in charge of converting the fats into a chemical called a ketone body, "the metabolic substances acetoacetic acid and beta-hydroxybutyric acid" (3), and then distributing these bodies throughout the body via the blood stream. "When this fat utilization occurs, free fatty acids are released into the blood stream and are used by the liver for energy." (3) The less one eats, the more the body turns to these stored fats and creates these ketone bodies, the accumulation of which is referred to as ketosis. (4)
Detoxification is the foremost argument presented by advocates of fasting. "Detoxification is a normal body process of eliminating or neutralizing toxins through the colon, liver, kidneys, lungs, lymph glands, and skin." (5). This process is precipitated by fasting because when food is no longer entering the body, the body turns to fat reserves for energy. "Human fat is valued at 3,500 calories per pound," a number that would lead one to believe that surviving on one pound of fat every day would provide a body with enough energy to function normally. (2) These fat reserves were created when excess glucose and carbohydrates were not used for energy or growth, not excreted, and therefore converted into fat. When the fat reserves are used for energy during a fast, it releases the chemicals from the fatty acids into the system which are then eliminated through the aforementioned organs. Chemicals not found in food but absorbed from one's environment, such as DDT, are also stored in fat reserves that may be released during a fast. One fasting advocate tested his own urine, feces and sweat during an extended fast and found traces of DDT in each. (5)
A second prescribed benefit of fasting is the healing process that begins in the body during a fast. During a fast energy is diverted away from the digestive system due to its lack of use and towards the metabolism and immune system. (6) The healing process during a fast is precipitated by the body's search for energy sources. Abnormal growths within the body, tumors and the like, do not have the full support of the body's supplies and therefore are more susceptible to autolysis. Furthermore, "production of protein for replacement of damaged cells (protein synthesis) occurs more efficiently because fewer 'mistakes' are made by the DNA/RNA genetic controls which govern this process." A higher efficiency in protein synthesis results in healthier cells, tissues and organs. (7) This is one reason that animals stop eating when they are wounded, and why humans lose hunger during influenza. Hunger has been proven absent in illnesses such as gastritis, tonsillitis and colds. (2) Therefore, when one is fasting, the person is consciously diverting energy from the digestive system to the immune system.
In addition, there is a reduction in core body temperature. This is a direct result of the slower metabolic rate and general bodily functions. Following a drop in blood sugar level and using the reserves of glucose found in liver glycogen, the basal metabolic rate (BMR) is reduced in order to conserve as much energy within the body as can be provided. (2) Growth hormones are also released during a fast, due to the greater efficiency in hormone production. (7)
Finally, the most scientifically proven advantage to fasting is the feeling of rejuvenation and extended life expectancy. Part of this phenomenon is caused by a number of the benefits mentioned above. A slower metabolic rate, more efficient protein production, an improved immune system, and the increased production of hormones contributes to this long-term benefit of fasting. In addition to the Human Growth Hormone that is released more frequently during a fast, an anti-aging hormone is also produced more efficiently. (7) "The only reliable way to extend the lifespan of a mammal is under-nutrition without malnutrition." (5) A study was performed on earthworms that demonstrated the extension of life due to fasting. The experiment was performed in the 1930s by isolating one worm and putting it on a cycle of fasting and feeding. The isolated worm outlasted its relatives by 19 generations, while still maintaining its youthful physiological traits. The worm was able to survive on its own tissue for months. Once the size of the worm began to decrease, the scientists would resume feeding it at which point it showed great vigor and energy. "The life-span extension of these worms was the equivalent of keeping a man alive for 600 to 700 years."
In conclusion, it seems that there are many reasons to consider fasting as a benefit to one's health. The body rids itself of the toxins that have built up in our fat stores throughout the years. The body heals itself, repairs all the damaged organs during a fast. And finally there is good evidence to show that regulated fasting contributes to longer life. However, many doctors warn against fasting for extended periods of time without supervision. There are still many doctors today who deny all of these points and claim that fasting is detrimental to one's health and have evidence to back their statements. The idea of depriving a body of what society has come to view as so essential to our survival in order to heal continues to be a topic of controversy.
Friday, October 7, 2011
Tuesday, October 4, 2011
Well, well, well... Russell Crowe criticized for his paunch!
It's a British newspaper as opposed to an American one which may be why the reporting is a bit harsh...
But a male actor has actually been criticized for being "paunchy!" More than that, the article actually shows two photos of the guy standing sideways, just so we can see how paunchy he is!
I thought this kind of weight-scutiny and mockery only happened to female actors!
The guy is Russell Crowe, by the way, playing Jor-el, Superman's father, in the new "reboot" of the series, which sees Superman wearing some kind of stupid mesh suit - the same material that the reboot Spiderman's suit is made of. Looks stupid.
Monday, October 3, 2011
Don't Try To Predict How Much Weight You'll Lose in A Week
You are not concerned with that with this program. You are going to lose gradually - it may take a whole year for all the weight to come (depending on how much you're trying to lose) and once it comes off you're going to be able to keep it off.
So don't open yourself up for the pitfalls of counting your calories, and counting how many calories you burned on your treadmill or your walk, and add 'em all up and expect to have lost 3 pounds...only to find out that you've actually gained a pound!
The above is what happened this week to this guy whose blog I've been following for so long - the one who is 60 years old, eats one meal a day, and goes for 4 mile jogs every day.
He'd been on travel, he was very careful what he ate, eating his one small meal a day, he did his jogs on the treadmill, and he comes home to find out that he's gained a pound.
Everyone on his message boards - which he very rarely reads - points out that his problem is with the 1 meal a day. He whines in his blog about how it's taking him so long to lose weight "this time" - people on his message board point out that it's because he eats one meal a day - he pays no attention - and so he continues to either not lose weight or in this case, gain a pound.
Who knows why he gained that pound? It's probably just water weight or something.
But let's move on from that guy and think about you.
If you eat only one meal a day, and that a small one, and jog 4 miles a day, why don't you lose weight?
Well, there could be a myriad of reasons. First off, eating one meal a day triggers your body into starvation mode. That means you're body thinks you're starving, it's duty is to keep you alive, so it slows its metabolism down and conserves all that fat you're trying to lose.
Second, how old are you? The older you get, unfortunately, the slower your metabolism gets (even if you eat a reasonable three meals a day). It just takes longer to lose weight, period.
Third - how much working out have you been doing. Remember that muscle mass weighs more than fat, so if you've been lifting weighs, you may initially gain a bit of weight before you start losing it. But since a toned musculature feels better than flab, believe me you want those muscles!
Fourth - water weight. Salt retains water, so if you've eaten something particularly salty, and drunk a lot of water, that water may take an extra day or so to filter out.
Bottom line, don't worry about it!
What you're looking for is a general trending downward of your weight. If you only lose one pound a week - that's still 52 pounds in a year. If you only lose a pound every two weeks - that's still 26 pounds a year!
Once you reach your desired weight - then you have to use a bit of discipline. You need to maintain your same exercise schedule, but you can have slightly larger portions at each meal. Easy to do since you're used to eating a balanced diet.
So again, don't step on a scale every day. If you must step on a scale, do it once a week.
You'll be happy, and your weight loss program will be successful.
So don't open yourself up for the pitfalls of counting your calories, and counting how many calories you burned on your treadmill or your walk, and add 'em all up and expect to have lost 3 pounds...only to find out that you've actually gained a pound!
The above is what happened this week to this guy whose blog I've been following for so long - the one who is 60 years old, eats one meal a day, and goes for 4 mile jogs every day.
He'd been on travel, he was very careful what he ate, eating his one small meal a day, he did his jogs on the treadmill, and he comes home to find out that he's gained a pound.
Everyone on his message boards - which he very rarely reads - points out that his problem is with the 1 meal a day. He whines in his blog about how it's taking him so long to lose weight "this time" - people on his message board point out that it's because he eats one meal a day - he pays no attention - and so he continues to either not lose weight or in this case, gain a pound.
Who knows why he gained that pound? It's probably just water weight or something.
But let's move on from that guy and think about you.
If you eat only one meal a day, and that a small one, and jog 4 miles a day, why don't you lose weight?
Well, there could be a myriad of reasons. First off, eating one meal a day triggers your body into starvation mode. That means you're body thinks you're starving, it's duty is to keep you alive, so it slows its metabolism down and conserves all that fat you're trying to lose.
Second, how old are you? The older you get, unfortunately, the slower your metabolism gets (even if you eat a reasonable three meals a day). It just takes longer to lose weight, period.
Third - how much working out have you been doing. Remember that muscle mass weighs more than fat, so if you've been lifting weighs, you may initially gain a bit of weight before you start losing it. But since a toned musculature feels better than flab, believe me you want those muscles!
Fourth - water weight. Salt retains water, so if you've eaten something particularly salty, and drunk a lot of water, that water may take an extra day or so to filter out.
Bottom line, don't worry about it!
What you're looking for is a general trending downward of your weight. If you only lose one pound a week - that's still 52 pounds in a year. If you only lose a pound every two weeks - that's still 26 pounds a year!
Once you reach your desired weight - then you have to use a bit of discipline. You need to maintain your same exercise schedule, but you can have slightly larger portions at each meal. Easy to do since you're used to eating a balanced diet.
So again, don't step on a scale every day. If you must step on a scale, do it once a week.
You'll be happy, and your weight loss program will be successful.
Your period
For my female readers out there - and the vast majority of my readers are women, one thing I've neglected to mention is the woman's period.
When it's period time, that's a week in which you're going to gain about 5 pounds worth of water weight - on average. There is nothing to get excited about here. As soon as your period id over, the water goes away. So don't get your knickers in a twist!
Do you have problems with cramps? Way back when I did have cramps - like 20 years or so ago, there was only one day when they were so bad that I'd have to take Tylenol or something for them. But I soon discovered that going for a brisk walk or bikeride would ease those cramps pretty quickly - and help dissipate any irritableness!
So give some physical exercise a try next time you are cramping or feeling irritable for no reason - except that you're in pain from those cramps!
When it's period time, that's a week in which you're going to gain about 5 pounds worth of water weight - on average. There is nothing to get excited about here. As soon as your period id over, the water goes away. So don't get your knickers in a twist!
Do you have problems with cramps? Way back when I did have cramps - like 20 years or so ago, there was only one day when they were so bad that I'd have to take Tylenol or something for them. But I soon discovered that going for a brisk walk or bikeride would ease those cramps pretty quickly - and help dissipate any irritableness!
So give some physical exercise a try next time you are cramping or feeling irritable for no reason - except that you're in pain from those cramps!
Tuesday, September 27, 2011
Beware Evening TV!
Evening TV is hell on people trying to lose weight. Every single commercial break, it seems like there are ads for some kind of delicious food - typically restaurants.
Solution? As soon as commercials come on, mute the TV and walk away for 3 or 4 minutes.
Less nerve-wracking - don't watch first-run TV at all. Go with Netflix or good old DVDs!
Solution? As soon as commercials come on, mute the TV and walk away for 3 or 4 minutes.
Less nerve-wracking - don't watch first-run TV at all. Go with Netflix or good old DVDs!
Kettlebells
It is imperative that everyone - not just those trying to lose weight - do some kind of weight training. Strong muscles will stick with you in later life and prevent widows hump, widows weeds (under arm flab) and general old age weakness.
In previous posts I recommended varilous weights of dumbbells (you can get 2 pounds, 3 pounds, 5, 7 and 10) as well as a light barbell set (most women only need a 50 pound barbell set) with leg attachment so you can do leg curls and leg extensions.
Now I'd like to suggest kettlebells.
Made by Danskins, they come in 5 pound and 10 pound weights. They're just like dumbbells, exept the weight is distributed in circular fashion and they have handles, which I like. It's a lot easier to do certain exercises by gripping these handles.
In addition, there are exercises you can do with kettle bells that you can't do with barbells - for example the woodchop. (Well, you can, but it's more difficult, logistically speaking.)
Your local Walmart will have these.
In previous posts I recommended varilous weights of dumbbells (you can get 2 pounds, 3 pounds, 5, 7 and 10) as well as a light barbell set (most women only need a 50 pound barbell set) with leg attachment so you can do leg curls and leg extensions.
Now I'd like to suggest kettlebells.
Made by Danskins, they come in 5 pound and 10 pound weights. They're just like dumbbells, exept the weight is distributed in circular fashion and they have handles, which I like. It's a lot easier to do certain exercises by gripping these handles.
In addition, there are exercises you can do with kettle bells that you can't do with barbells - for example the woodchop. (Well, you can, but it's more difficult, logistically speaking.)
Your local Walmart will have these.
Sunday, September 25, 2011
Step on a Scale once a week
You are using the Weight Loss Without Tears program because nothing else has worked for you. (Or, because you're extremely intelligent.) With this program, you're going to lose weight very gradually - because it's easy to lose weight gradually. And if you lose weight very gradually, chances are 99% that you will be able to keep that weight off for the rest of your life.
And because you're losing weight gradually, you do not want to step on the scale every day to keep track of your weight.
When you first start trying to lose weight, step on the scale and write that down. Then, do not step on the scale again for two weeks.
On the 14th day, step on the scale. You should have lost 2 pounds - assuming you've cut back on your portions, cut in half desserts if you haven't cut them out entirely, cut in half your consumption of soda pop (and not replaced it with diet as the artificla sweetner in that stuff is bad for you!), and started an exercise program in which you walk or bike at least 30 minutes a day, and do some light weight training.
Now, do not step on the scale again for another week.
Why? Well, most people would like to lose 2 pounds a week. And this is doable. But you are not going to lose a pound on Monday and a pound on Thursday. Instead, you will lose 2 or 3 ounces a day, for a combined total of 2 pounds over 7 days.
Another reason not to step on the scale every day is water weight. Most people know that they weigh as much as they will in a day at night, after they've ate and drank, and that they weigh the least they will in the morning after they've urinated and/or moved their bowels.
But if you withold liquids from yourself on one day, you may see a weight loss of 3 or 4 pounds. The next day you're so thirsty that you drink several bottles of water - and you've gained that 4 pounds back, whcih can be disconcerting.
You must realize that water weight is not "true" weight. Losing it doesn't mean you're losing weight, any more than gaining it means you're gaining weight. (Unless you have some illness which causes you to store water without being able to release it, of course.)
So be very sparing with that scale. Eat small portions, eat extremely lightly after 8 pm, don't drink a lot of high calorie drinks, and exercise, and you will lose weight.
And because you're losing weight gradually, you do not want to step on the scale every day to keep track of your weight.
When you first start trying to lose weight, step on the scale and write that down. Then, do not step on the scale again for two weeks.
On the 14th day, step on the scale. You should have lost 2 pounds - assuming you've cut back on your portions, cut in half desserts if you haven't cut them out entirely, cut in half your consumption of soda pop (and not replaced it with diet as the artificla sweetner in that stuff is bad for you!), and started an exercise program in which you walk or bike at least 30 minutes a day, and do some light weight training.
Now, do not step on the scale again for another week.
Why? Well, most people would like to lose 2 pounds a week. And this is doable. But you are not going to lose a pound on Monday and a pound on Thursday. Instead, you will lose 2 or 3 ounces a day, for a combined total of 2 pounds over 7 days.
Another reason not to step on the scale every day is water weight. Most people know that they weigh as much as they will in a day at night, after they've ate and drank, and that they weigh the least they will in the morning after they've urinated and/or moved their bowels.
But if you withold liquids from yourself on one day, you may see a weight loss of 3 or 4 pounds. The next day you're so thirsty that you drink several bottles of water - and you've gained that 4 pounds back, whcih can be disconcerting.
You must realize that water weight is not "true" weight. Losing it doesn't mean you're losing weight, any more than gaining it means you're gaining weight. (Unless you have some illness which causes you to store water without being able to release it, of course.)
So be very sparing with that scale. Eat small portions, eat extremely lightly after 8 pm, don't drink a lot of high calorie drinks, and exercise, and you will lose weight.
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