Guest guest Posted July 16, 2003 Report Share Posted July 16, 2003 good advice Doug, since we're on the topic of diet. I wanted to add one footnote to: >>I firmly believe that the best way to burn fat is by reducing your intake of dense carbohydrates, specifically low-quality foods like soda, breakfast cereal, pasta, white bread, potatoes and the like. Try to stick to good sources of protein (chicken, fish, beef), fresh fruits and veggies (especially veggies), and good fats like olive oil, almonds and walnuts. Try to eat three small meals and one or two snacks, spaced evenly throughout the day. Don't skip meals. The idea is to keep your blood sugar (and, subsequently insulin) level stable throughout the day.<< the 3 macronutrients protein, fat and carbohydrates. for protein, lean meats are best....as well as low fat dairy, but take note of the carbs in dairy....they're mostly sugar. for fats, like Doug has said mono(almonds, olive oil etc) and polyunsaturated(flaxseed oil, safflower oil,soybean oil etc) fats are best. carbs are the trickiest. this the only macronutrient which can cause a significant insulin response. I've been eating by the glycemic index for a few years for both weight control and athletic performance enhancement. I was put onto this by several triathlon publications. high glycemic carbs should be avoided, with the exception of during and after exercise. actually they SHOULD be consumed at these times to enhance recovery. the rest of the time low glycemic is the way to go. like Doug said, the point is insulin management. it's a powerful hormone which can and should be used to your advantage. there is quite a lot of info out there on the subject. just type glycemic index into a search engine and you'll have a good starting point. the science behind it is interesting(to me at least), but this post is too long already. :-) hth Chuck Losing Weight > Hi Everyone: > > I thought I'd throw in my two cents on this one. As always, I'm not > a nutritionist, a doctor or any type of expert -- I just read alot > and experiment. > > IMHO, weight-loss basics can be lumped into three categories: > 1) Aerobic exercise > 2) Healthy eating > 3) Miscellaneous (reducing stress, getting plenty of sleep, proper > supplementation, etc.) > > - Aerobic exercise > Whatever you can do, within your individual limitations, is better > than nothing. Ideally, you'd be engaging the large, oxygen hungry > muscles of the legs, but (as has already been said) swimming, weight- > lifting and just about anything else can be aerobic if you want it to > be. If you can, pick up a heart-rate monitor and learn a bit about > aerobic training zones. > > - Healthy eating > I firmly believe that the best way to burn fat is by reducing your > intake of dense carbohydrates, specifically low-quality foods like > soda, breakfast cereal, pasta, white bread, potatoes and the like. > Try to stick to good sources of protein (chicken, fish, beef), fresh > fruits and veggies (especially veggies), and good fats like olive > oil, almonds and walnuts. Try to eat three small meals and one or > two snacks, spaced evenly thoughout the day. Don't skip meals. The > idea is to keep your blood sugar (and, subsequently insulin) level > stable throughout the day. > > - Miscellaneous (less important than the first two) > In order to keep insulin under control, it is helpful to keep stress > to a minimum (that's easy, right?) and to get a good night's sleep > every night. Anything less than 6 hours a night interferes with your > ability to regulate insulin. As a result, lots of stress and/or > little sleep not only makes you store excess body fat, it makes you > crave sweets and other " bad " foods -- a double whammy. > > Also, supplementing with high quality fish oil can help control > insulin. As an added bonus, fish oil helps control inflammation, > which everyone can use, not just those with bad knees. > > Again, doing all of the above will lead to fat loss, but don't expect > miracles. Shoot for 2 or 3 pounds per month. I know it isn't alot, > but a year from now, you could be 25-35 pounds lighter, and you'll > keep it off. If you can't do everything, the more you do the > better. Of course, nobody is perfect, and I like Oreos as much as > the next guy! > > If you'd like to discuss any of the above further, feel free to drop > me an E-mail. I don't want to take up too much Group time with semi- > off-topic stuff. > > HTH, > Doug > dougfromct2002@... > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 16, 2003 Report Share Posted July 16, 2003 I could be wrong, but I think that high glycemic index foods should be eaten before exercise ONLY by athletes -- people who actually CAN be very aerobic. For exercise-limited people like us trying to burn fat, I think high glycemic idx foods should be avoided altogether. I'm not saying go on the Atkins diet. I'd be afraid to go on the Atkins diet, although I'm sure my palate would love all that bacon. Ann Losing Weight > > > > Hi Everyone: > > > > I thought I'd throw in my two cents on this one. As always, I'm not > > a nutritionist, a doctor or any type of expert -- I just read alot > > and experiment. > > > > IMHO, weight-loss basics can be lumped into three categories: > > 1) Aerobic exercise > > 2) Healthy eating > > 3) Miscellaneous (reducing stress, getting plenty of sleep, proper > > supplementation, etc.) > > > > - Aerobic exercise > > Whatever you can do, within your individual limitations, is better > > than nothing. Ideally, you'd be engaging the large, oxygen hungry > > muscles of the legs, but (as has already been said) swimming, weight- > > lifting and just about anything else can be aerobic if you want it to > > be. If you can, pick up a heart-rate monitor and learn a bit about > > aerobic training zones. > > > > - Healthy eating > > I firmly believe that the best way to burn fat is by reducing your > > intake of dense carbohydrates, specifically low-quality foods like > > soda, breakfast cereal, pasta, white bread, potatoes and the like. > > Try to stick to good sources of protein (chicken, fish, beef), fresh > > fruits and veggies (especially veggies), and good fats like olive > > oil, almonds and walnuts. Try to eat three small meals and one or > > two snacks, spaced evenly thoughout the day. Don't skip meals. The > > idea is to keep your blood sugar (and, subsequently insulin) level > > stable throughout the day. > > > > - Miscellaneous (less important than the first two) > > In order to keep insulin under control, it is helpful to keep stress > > to a minimum (that's easy, right?) and to get a good night's sleep > > every night. Anything less than 6 hours a night interferes with your > > ability to regulate insulin. As a result, lots of stress and/or > > little sleep not only makes you store excess body fat, it makes you > > crave sweets and other " bad " foods -- a double whammy. > > > > Also, supplementing with high quality fish oil can help control > > insulin. As an added bonus, fish oil helps control inflammation, > > which everyone can use, not just those with bad knees. > > > > Again, doing all of the above will lead to fat loss, but don't expect > > miracles. Shoot for 2 or 3 pounds per month. I know it isn't alot, > > but a year from now, you could be 25-35 pounds lighter, and you'll > > keep it off. If you can't do everything, the more you do the > > better. Of course, nobody is perfect, and I like Oreos as much as > > the next guy! > > > > If you'd like to discuss any of the above further, feel free to drop > > me an E-mail. I don't want to take up too much Group time with semi- > > off-topic stuff. > > > > HTH, > > Doug > > dougfromct2002@... > > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 16, 2003 Report Share Posted July 16, 2003 before, during and after is to maintain/replenish muscle glycogen stores. I guess the question is what level of exercise does it take to deplete these stores? does one have to be an 'athlete' to deplete their glycogen stores? and require replenishing them? I'll see if I can dig up some info on rates of glycogen depletion based on exercises and exercise intensity. gotta be out there somewhere. Losing Weight > > > > > > > Hi Everyone: > > > > > > I thought I'd throw in my two cents on this one. As always, I'm not > > > a nutritionist, a doctor or any type of expert -- I just read alot > > > and experiment. > > > > > > IMHO, weight-loss basics can be lumped into three categories: > > > 1) Aerobic exercise > > > 2) Healthy eating > > > 3) Miscellaneous (reducing stress, getting plenty of sleep, proper > > > supplementation, etc.) > > > > > > - Aerobic exercise > > > Whatever you can do, within your individual limitations, is better > > > than nothing. Ideally, you'd be engaging the large, oxygen hungry > > > muscles of the legs, but (as has already been said) swimming, weight- > > > lifting and just about anything else can be aerobic if you want it to > > > be. If you can, pick up a heart-rate monitor and learn a bit about > > > aerobic training zones. > > > > > > - Healthy eating > > > I firmly believe that the best way to burn fat is by reducing your > > > intake of dense carbohydrates, specifically low-quality foods like > > > soda, breakfast cereal, pasta, white bread, potatoes and the like. > > > Try to stick to good sources of protein (chicken, fish, beef), fresh > > > fruits and veggies (especially veggies), and good fats like olive > > > oil, almonds and walnuts. Try to eat three small meals and one or > > > two snacks, spaced evenly thoughout the day. Don't skip meals. The > > > idea is to keep your blood sugar (and, subsequently insulin) level > > > stable throughout the day. > > > > > > - Miscellaneous (less important than the first two) > > > In order to keep insulin under control, it is helpful to keep stress > > > to a minimum (that's easy, right?) and to get a good night's sleep > > > every night. Anything less than 6 hours a night interferes with your > > > ability to regulate insulin. As a result, lots of stress and/or > > > little sleep not only makes you store excess body fat, it makes you > > > crave sweets and other " bad " foods -- a double whammy. > > > > > > Also, supplementing with high quality fish oil can help control > > > insulin. As an added bonus, fish oil helps control inflammation, > > > which everyone can use, not just those with bad knees. > > > > > > Again, doing all of the above will lead to fat loss, but don't expect > > > miracles. Shoot for 2 or 3 pounds per month. I know it isn't alot, > > > but a year from now, you could be 25-35 pounds lighter, and you'll > > > keep it off. If you can't do everything, the more you do the > > > better. Of course, nobody is perfect, and I like Oreos as much as > > > the next guy! > > > > > > If you'd like to discuss any of the above further, feel free to drop > > > me an E-mail. I don't want to take up too much Group time with semi- > > > off-topic stuff. > > > > > > HTH, > > > Doug > > > dougfromct2002@... > > > > > > > > > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 16, 2003 Report Share Posted July 16, 2003 You're knees don't care whether you burn fat or carbs. Weight loss is a matter of eating less than you burn. You can lose just as fast with no exercise as you can with exercise. I wouldn't advise anyone here ramp up exercise without first talking to their PT. However, I would advise everyone learn basic nutrition, the first lesson being: eat fewer calories than you burn and you'll lose weight. A simple caloric weight loss target is 10 times your weight (in lbs). I.e., if you weigh 200 lbs, eat 2000 calories a day. (If you exercise, you should add in additional calories for your exercise.) Issues such as glycemic-index, transfats, etc, etc, are important but pale in significance to caloric balance. Don At 01:44 PM 7/16/2003 -0700, you wrote: >I could be wrong, but I think that high glycemic index foods should be eaten >before exercise ONLY by athletes -- people who actually CAN be very aerobic. >For exercise-limited people like us trying to burn fat, I think high >glycemic idx foods should be avoided altogether. I'm not saying go on the >Atkins diet. I'd be afraid to go on the Atkins diet, although I'm sure my >palate would love all that bacon. > >Ann > Losing Weight > > > > > > > Hi Everyone: > > > > > > I thought I'd throw in my two cents on this one. As always, I'm not > > > a nutritionist, a doctor or any type of expert -- I just read alot > > > and experiment. > > > > > > IMHO, weight-loss basics can be lumped into three categories: > > > 1) Aerobic exercise > > > 2) Healthy eating > > > 3) Miscellaneous (reducing stress, getting plenty of sleep, proper > > > supplementation, etc.) > > > > > > - Aerobic exercise > > > Whatever you can do, within your individual limitations, is better > > > than nothing. Ideally, you'd be engaging the large, oxygen hungry > > > muscles of the legs, but (as has already been said) swimming, weight- > > > lifting and just about anything else can be aerobic if you want it to > > > be. If you can, pick up a heart-rate monitor and learn a bit about > > > aerobic training zones. > > > > > > - Healthy eating > > > I firmly believe that the best way to burn fat is by reducing your > > > intake of dense carbohydrates, specifically low-quality foods like > > > soda, breakfast cereal, pasta, white bread, potatoes and the like. > > > Try to stick to good sources of protein (chicken, fish, beef), fresh > > > fruits and veggies (especially veggies), and good fats like olive > > > oil, almonds and walnuts. Try to eat three small meals and one or > > > two snacks, spaced evenly thoughout the day. Don't skip meals. The > > > idea is to keep your blood sugar (and, subsequently insulin) level > > > stable throughout the day. > > > > > > - Miscellaneous (less important than the first two) > > > In order to keep insulin under control, it is helpful to keep stress > > > to a minimum (that's easy, right?) and to get a good night's sleep > > > every night. Anything less than 6 hours a night interferes with your > > > ability to regulate insulin. As a result, lots of stress and/or > > > little sleep not only makes you store excess body fat, it makes you > > > crave sweets and other " bad " foods -- a double whammy. > > > > > > Also, supplementing with high quality fish oil can help control > > > insulin. As an added bonus, fish oil helps control inflammation, > > > which everyone can use, not just those with bad knees. > > > > > > Again, doing all of the above will lead to fat loss, but don't expect > > > miracles. Shoot for 2 or 3 pounds per month. I know it isn't alot, > > > but a year from now, you could be 25-35 pounds lighter, and you'll > > > keep it off. If you can't do everything, the more you do the > > > better. Of course, nobody is perfect, and I like Oreos as much as > > > the next guy! > > > > > > If you'd like to discuss any of the above further, feel free to drop > > > me an E-mail. I don't want to take up too much Group time with semi- > > > off-topic stuff. > > > > > > HTH, > > > Doug > > > dougfromct2002@... > > > > > > > > > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 16, 2003 Report Share Posted July 16, 2003 >>Issues such as glycemic-index, transfats, etc, etc, are important but pale in significance to caloric balance.<< very true, but I do think that the huge swings in insulin/blood sugar cause some people to overeat. managing insulin will in most cases help with hunger pangs as well. Losing Weight > > > > > > > > > > Hi Everyone: > > > > > > > > I thought I'd throw in my two cents on this one. As always, I'm not > > > > a nutritionist, a doctor or any type of expert -- I just read alot > > > > and experiment. > > > > > > > > IMHO, weight-loss basics can be lumped into three categories: > > > > 1) Aerobic exercise > > > > 2) Healthy eating > > > > 3) Miscellaneous (reducing stress, getting plenty of sleep, proper > > > > supplementation, etc.) > > > > > > > > - Aerobic exercise > > > > Whatever you can do, within your individual limitations, is better > > > > than nothing. Ideally, you'd be engaging the large, oxygen hungry > > > > muscles of the legs, but (as has already been said) swimming, weight- > > > > lifting and just about anything else can be aerobic if you want it to > > > > be. If you can, pick up a heart-rate monitor and learn a bit about > > > > aerobic training zones. > > > > > > > > - Healthy eating > > > > I firmly believe that the best way to burn fat is by reducing your > > > > intake of dense carbohydrates, specifically low-quality foods like > > > > soda, breakfast cereal, pasta, white bread, potatoes and the like. > > > > Try to stick to good sources of protein (chicken, fish, beef), fresh > > > > fruits and veggies (especially veggies), and good fats like olive > > > > oil, almonds and walnuts. Try to eat three small meals and one or > > > > two snacks, spaced evenly thoughout the day. Don't skip meals. The > > > > idea is to keep your blood sugar (and, subsequently insulin) level > > > > stable throughout the day. > > > > > > > > - Miscellaneous (less important than the first two) > > > > In order to keep insulin under control, it is helpful to keep stress > > > > to a minimum (that's easy, right?) and to get a good night's sleep > > > > every night. Anything less than 6 hours a night interferes with your > > > > ability to regulate insulin. As a result, lots of stress and/or > > > > little sleep not only makes you store excess body fat, it makes you > > > > crave sweets and other " bad " foods -- a double whammy. > > > > > > > > Also, supplementing with high quality fish oil can help control > > > > insulin. As an added bonus, fish oil helps control inflammation, > > > > which everyone can use, not just those with bad knees. > > > > > > > > Again, doing all of the above will lead to fat loss, but don't expect > > > > miracles. Shoot for 2 or 3 pounds per month. I know it isn't alot, > > > > but a year from now, you could be 25-35 pounds lighter, and you'll > > > > keep it off. If you can't do everything, the more you do the > > > > better. Of course, nobody is perfect, and I like Oreos as much as > > > > the next guy! > > > > > > > > If you'd like to discuss any of the above further, feel free to drop > > > > me an E-mail. I don't want to take up too much Group time with semi- > > > > off-topic stuff. > > > > > > > > HTH, > > > > Doug > > > > dougfromct2002@... > > > > > > > > > > > > > > > > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 16, 2003 Report Share Posted July 16, 2003 True but dozens of things encourage overeating - buffet lunches, a mother pushing food with guilt, fastfood restaurants, a Martha--spouse who only cooks high-calorie dinners/desserts, nicotine withdrawal, etc, etc. Blood sugar swings are just one of so many influences. At 05:25 PM 7/16/2003 -0400, Chuck Dunn wrote: > >>Issues such as glycemic-index, transfats, etc, etc, are important but pale >in significance to caloric balance.<< >very true, but I do think that the huge swings in insulin/blood sugar cause >some people to overeat. managing insulin will in most cases help with >hunger pangs as well. > > Losing Weight > > > > > > > > > > > > > Hi Everyone: > > > > > > > > > > I thought I'd throw in my two cents on this one. As always, I'm not > > > > > a nutritionist, a doctor or any type of expert -- I just read alot > > > > > and experiment. > > > > > > > > > > IMHO, weight-loss basics can be lumped into three categories: > > > > > 1) Aerobic exercise > > > > > 2) Healthy eating > > > > > 3) Miscellaneous (reducing stress, getting plenty of sleep, proper > > > > > supplementation, etc.) > > > > > > > > > > - Aerobic exercise > > > > > Whatever you can do, within your individual limitations, is better > > > > > than nothing. Ideally, you'd be engaging the large, oxygen hungry > > > > > muscles of the legs, but (as has already been said) swimming, >weight- > > > > > lifting and just about anything else can be aerobic if you want it >to > > > > > be. If you can, pick up a heart-rate monitor and learn a bit about > > > > > aerobic training zones. > > > > > > > > > > - Healthy eating > > > > > I firmly believe that the best way to burn fat is by reducing your > > > > > intake of dense carbohydrates, specifically low-quality foods like > > > > > soda, breakfast cereal, pasta, white bread, potatoes and the like. > > > > > Try to stick to good sources of protein (chicken, fish, beef), fresh > > > > > fruits and veggies (especially veggies), and good fats like olive > > > > > oil, almonds and walnuts. Try to eat three small meals and one or > > > > > two snacks, spaced evenly thoughout the day. Don't skip meals. The > > > > > idea is to keep your blood sugar (and, subsequently insulin) level > > > > > stable throughout the day. > > > > > > > > > > - Miscellaneous (less important than the first two) > > > > > In order to keep insulin under control, it is helpful to keep stress > > > > > to a minimum (that's easy, right?) and to get a good night's sleep > > > > > every night. Anything less than 6 hours a night interferes with >your > > > > > ability to regulate insulin. As a result, lots of stress and/or > > > > > little sleep not only makes you store excess body fat, it makes you > > > > > crave sweets and other " bad " foods -- a double whammy. > > > > > > > > > > Also, supplementing with high quality fish oil can help control > > > > > insulin. As an added bonus, fish oil helps control inflammation, > > > > > which everyone can use, not just those with bad knees. > > > > > > > > > > Again, doing all of the above will lead to fat loss, but don't >expect > > > > > miracles. Shoot for 2 or 3 pounds per month. I know it isn't alot, > > > > > but a year from now, you could be 25-35 pounds lighter, and you'll > > > > > keep it off. If you can't do everything, the more you do the > > > > > better. Of course, nobody is perfect, and I like Oreos as much as > > > > > the next guy! > > > > > > > > > > If you'd like to discuss any of the above further, feel free to drop > > > > > me an E-mail. I don't want to take up too much Group time with >semi- > > > > > off-topic stuff. > > > > > > > > > > HTH, > > > > > Doug > > > > > dougfromct2002@... > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 16, 2003 Report Share Posted July 16, 2003 >>a Martha--spouse who only cooks high-calorie dinners/desserts<< I'm calling your wife...... >>a mother pushing food with guilt<< and mother. Losing Weight > > > > > > > > > > > > > > > > Hi Everyone: > > > > > > > > > > > > I thought I'd throw in my two cents on this one. As always, I'm not > > > > > > a nutritionist, a doctor or any type of expert -- I just read alot > > > > > > and experiment. > > > > > > > > > > > > IMHO, weight-loss basics can be lumped into three categories: > > > > > > 1) Aerobic exercise > > > > > > 2) Healthy eating > > > > > > 3) Miscellaneous (reducing stress, getting plenty of sleep, proper > > > > > > supplementation, etc.) > > > > > > > > > > > > - Aerobic exercise > > > > > > Whatever you can do, within your individual limitations, is better > > > > > > than nothing. Ideally, you'd be engaging the large, oxygen hungry > > > > > > muscles of the legs, but (as has already been said) swimming, > >weight- > > > > > > lifting and just about anything else can be aerobic if you want it > >to > > > > > > be. If you can, pick up a heart-rate monitor and learn a bit about > > > > > > aerobic training zones. > > > > > > > > > > > > - Healthy eating > > > > > > I firmly believe that the best way to burn fat is by reducing your > > > > > > intake of dense carbohydrates, specifically low-quality foods like > > > > > > soda, breakfast cereal, pasta, white bread, potatoes and the like. > > > > > > Try to stick to good sources of protein (chicken, fish, beef), fresh > > > > > > fruits and veggies (especially veggies), and good fats like olive > > > > > > oil, almonds and walnuts. Try to eat three small meals and one or > > > > > > two snacks, spaced evenly thoughout the day. Don't skip meals. The > > > > > > idea is to keep your blood sugar (and, subsequently insulin) level > > > > > > stable throughout the day. > > > > > > > > > > > > - Miscellaneous (less important than the first two) > > > > > > In order to keep insulin under control, it is helpful to keep stress > > > > > > to a minimum (that's easy, right?) and to get a good night's sleep > > > > > > every night. Anything less than 6 hours a night interferes with > >your > > > > > > ability to regulate insulin. As a result, lots of stress and/or > > > > > > little sleep not only makes you store excess body fat, it makes you > > > > > > crave sweets and other " bad " foods -- a double whammy. > > > > > > > > > > > > Also, supplementing with high quality fish oil can help control > > > > > > insulin. As an added bonus, fish oil helps control inflammation, > > > > > > which everyone can use, not just those with bad knees. > > > > > > > > > > > > Again, doing all of the above will lead to fat loss, but don't > >expect > > > > > > miracles. Shoot for 2 or 3 pounds per month. I know it isn't alot, > > > > > > but a year from now, you could be 25-35 pounds lighter, and you'll > > > > > > keep it off. If you can't do everything, the more you do the > > > > > > better. Of course, nobody is perfect, and I like Oreos as much as > > > > > > the next guy! > > > > > > > > > > > > If you'd like to discuss any of the above further, feel free to drop > > > > > > me an E-mail. I don't want to take up too much Group time with > >semi- > > > > > > off-topic stuff. > > > > > > > > > > > > HTH, > > > > > > Doug > > > > > > dougfromct2002@... > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 17, 2003 Report Share Posted July 17, 2003 Don: I agree with you that calorie intake should be monitored, but from what I've read, fat loss is not as simple as eating fewer calories than you burn. To give an oversimplified example... - Two people each eat 2500 calories per day, but only burn 2000 - One eats 100% carbs, the other 100% protein - Neither exercises The carb eater will store body fat as a result of blood sugar swings and elevated insulin levels. The protein guy will burn fat (and muscle) because his insulin levels will remain low and he will enter a state of ketosis (this is what Atkins has you do for a few weeks to stabilize insulin levels). Of course, I'm not recommending either, just making a point (I hope!) -- All calories are not created equal. I guess it is up to each of us, just like with our knees, to become our own experts on nutrition. Everyone is different -- some can tolerate fairly high levels of carbs, while some gain weight if they just look at a plate of pasta. I guess the best dietary advice is: read, learn, experiment. - Doug > You're knees don't care whether you burn fat or carbs. Weight loss is a > matter of eating less than you burn. *** Snip > Issues such as glycemic-index, transfats, etc, etc, are important but pale > in significance to caloric balance. > > Don *** Snip Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 17, 2003 Report Share Posted July 17, 2003 I guess this is a good time for me to repeat what happened to me when I gained weight before (again, knee pain, but that one was cleared up eventually with a lateral release). I had gained about 20 lb & freaked out when I found out. Was very motivated to lose weight, but thanks to knee couldn't get any exercise. I immediately went on a reduced-calorie diet. NOTHING HAPPENED for 3 months. I had already had the surgery, but my quads were so atrophied before the operation it took me a year to recover (get over the pain from the operation). Since it had been a year, I decided well, maybe I could use a semirecumbent exercycle, maybe. So I went to the gym & found that I could do all the work with the good leg. Over time I brought in the " bad " leg, and after a short while I was cycling with both legs. I increased my time & resistance without problems (remember -- this was after a lateral release a year before), and religiously worked off 400 calories every other evening. THEN I began to lose weight. I dropped 17 lb in a few months. So it's not just lowering your calories. OTOH, I used to date a guy who was a Sierra Club hike leader. If anyone was in general excellent shape and using up tens of thousands of calories a week, he was. He climbed at least two mtns a week & went to aerobics classes in between. But he ate a lot, and didn't watch what he ate, and he had a pot so big he look pregnant. He wasn't fat anywhere else. And I knew a man who ran 5-6 miles a day. He had great legs, but he could never get rid of his " love handles " . OTOH, over the past month or so I've lost 10lb doing practically nothing -- just cut out the most notorious snacks I was indulging in. I think it's a very complex thing, controlling your weight. Ann Re: Losing Weight > Don: > > I agree with you that calorie intake should be monitored, but from > what I've read, fat loss is not as simple as eating fewer calories > than you burn. > > To give an oversimplified example... > - Two people each eat 2500 calories per day, but only burn 2000 > - One eats 100% carbs, the other 100% protein > - Neither exercises > The carb eater will store body fat as a result of blood sugar swings > and elevated insulin levels. The protein guy will burn fat (and > muscle) because his insulin levels will remain low and he will enter > a state of ketosis (this is what Atkins has you do for a few weeks to > stabilize insulin levels). > > Of course, I'm not recommending either, just making a point (I > hope!) -- All calories are not created equal. > > I guess it is up to each of us, just like with our knees, to become > our own experts on nutrition. Everyone is different -- some can > tolerate fairly high levels of carbs, while some gain weight if they > just look at a plate of pasta. > > I guess the best dietary advice is: read, learn, experiment. > > - Doug > > > > > You're knees don't care whether you burn fat or carbs. Weight loss > is a > > matter of eating less than you burn. > > *** Snip > > > Issues such as glycemic-index, transfats, etc, etc, are important > but pale > > in significance to caloric balance. > > > > Don > > *** Snip > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 17, 2003 Report Share Posted July 17, 2003 I wanted to share this with anyone interested, while we're on nutrition. it goes along with what Doug said. it illustrates why all calories are not the same. it's long, so if you're not interested...just skip it. Berardi, is Berardi. http://www.johnberardi.com/ >>A Calorie is a Calorie! (And Elves Live in my Pants) Q: Okay, Berardi, it's time you cut the crap with all these " special " meal combinations in your diets like Massive Eating and Don't Diet. A calorie is a calorie! Eat fewer calories than you need and you'll lose weight. Eat more calories than you need and you'll gain weight. It's that simple! A: Nothing about the human body is as simple as your statement implies. Sure, things appear to be simple when you have a very simple understanding of the most preliminary workings of human physiology and nutrient metabolism. Most dietitians, undergraduate students, and individuals who read a lot about nutrition learn just enough to think things are simple without fully understanding them. This is where they become dangerous advocates of such prejudiced statements as " a calorie is a calorie. " Getting back to our undergraduate nutrition " experts, " I'm willing to bet that if you asked most of them to define exactly what a calorie is, they simply couldn't tell you despite their " wealth " of knowledge. If that's true, then get as far away from them as you can, just in case ignorance is contagious. Or better yet, print out this column so they can read it and learn something! Okay, in all fairness, I'll ease up and let you know that while these " calorie is a calorie " types are clearly ignorant in some respects, they're at least definitionally correct. (And yes, I made that word up.) I'll tell you what I mean in a minute. Basically, what most people commonly call a " calorie " is really a misnomer. When you mistakenly say one gram of protein has four calories, what you should be saying is that one gram of protein has four kilocalories or four kcal. This is because one kcal actually equals 1000 " calories. " Over the years, people have mistakenly made the kcal and calorie synonymous in their usage so now one kcal is often mistakenly called one calorie. With that understood, what exactly is a kcal? By definition one kcal is equal to the amount of energy required to raise one liter of water one degree Celsius. So the energy contained in one scoop of Grow! could either raise the temperature of a 110-liter jug of water by one degree C, or raise the temperature of a one-liter jug of water by 110 degrees C. So, definitionally, a calorie is certainly a calorie, just like a degree Celsius is a degree Celsius. However, when someone asks the question " Is a calorie a calorie? " , they require more information. What they mean to ask is, " When I consume a calorie of protein, does my physiology respond the same way as when I consume a calorie of fat or carbohydrate? " The answer in this situation is a resounding no! I could write volumes about this in support of my contention that functionally, a calorie is not a calorie, but don't worry, today I'll spare you. Instead let me address just a few points and give a few examples of why a calorie isn't a calorie. Let's start out with a simple comparison that sounds a bit extreme but will illustrate my point. If I agreed with the idea that a calorie is a calorie, then I'd have to believe that my body would behave the same way if I ate 3000 calories a day from celery (yes, that's a lot of celery) as it would if I ate 3000 calories a day from butter. Is a calorie just a calorie, or might some of the fibrous content in the celery fail to be absorbed, decreasing the amount of calories actually reaching the cells? Since some of the fibrous calories will indeed fail to be absorbed, we can see that during the first step of physiological food processing (digestion), the inherent caloric value of food is already altered and fewer of the ingested calories reach the cells. So, 3000 calories of celery are certainly different from 3000 calories of butter. If you're eating only celery and 3000 calories constitutes deficit eating for you, then you'll get far less calories than you'd hoped. In the end, my point here is that reading food labels doesn't give a good indication of the exact amount of calories that'll actually reach the cells for energy provision or storage. Functionally, a calorie is not a calorie. The next main reason that people ask, " Is a calorie a calorie? " is because they want to try to manipulate their caloric intake so that it'll be below, match, or exceed calorie needs. This is so they can lose, maintain, or gain weight. But the problem with thinking that a calorie is a calorie is that the very act of eating different foodstuffs can change metabolic rate. A good example of this is the thermic effect of food. The digestion and metabolism of food actually increases the metabolic rate after a meal. Since protein foods have double the thermic effect of food verses carbohydrates or fats, it should be obvious that the metabolic rate will be higher when more protein is consumed. Again, functionally, a calorie is not a calorie! When on a hypocaloric diet, protein needs are increased. In studies comparing groups on hypocaloric diets that are low in protein and those that are high in protein (calories are the same in both groups), the diets high in protein lead to increased metabolic rates, increased weight loss, and better preservation of lean mass. Clearly, a calorie is not a calorie in this case either. While the previous paragraphs discussed different macronutrients, even different varieties of the same macronutrients have different physiological effects. When low glycemic carb diets are compared to high glycemic carb diets, it's clear that the groups of individuals eating mostly high glycemic carbs have higher body fat percentages, higher fasting glucose and insulin levels, and have higher risks for cardiovascular disease. Functionally, a carbohydrate isn't even a carbohydrate, let alone a calorie a calorie! Studies done in rats have shown that when they eat diets of identical calorie levels, their body compositions are dramatically altered by the composition of fat in the diet. When omega-3 fatty acids make up a large percentage of the diet, the rats are lean and muscular. When omega-6 fatty acids make up a large percentage of the diet, the rats are obese. A fat isn't even a fat, let alone a calorie a calorie! (You knew that was coming, right?) I hope it's getting clear that just because a calorie is a calorie by definition, that doesn't mean this definition has any implications for changing our physiques. Just because a carbohydrate is a carbohydrate by structure, that doesn't mean that different carbohydrate sources behave the same way in the body. Here's a cool study that illustrates my point quite well. This study was done to compare the effects of twelve weeks of a moderate hypocaloric (high protein) diet and resistance training in male police officers. In this study, there were three total groups - a control group that didn't exercise, and two groups that did. In the two exercise groups, two different protein supplements were used to increase protein intake. Several very telling things emerged from this study: 1. Before the study began, the subjects' diets were analyzed. It turned out that subjects had actually been consuming a hypocaloric diet that was approximately 10 to 20% below their calculated calorie needs (15% protein, 60% carbohydrate, 25% fat). Despite the calorie deficit, they were all between 22 and 35% body fat and had been gaining weight over the previous five years! So if a calorie were really just a calorie, they should've been leaner and losing fat, right? But no, they were gaining fat! 2. In the control group that didn't exercise, the macronutrient composition of the diet remained the same as before the study (15% protein, 60% carbohydrate, 25% fat) but subjects made smarter food choices. They simply consumed fewer simple carbohydrates and ate more complex carbohydrates. In addition, these subjects ate less food before sleep and more during the active hours of their days. If a calorie were a calorie, we wouldn't expect to see any changes in their body compositions. However, these simple changes led to an average 5.5 pound weight loss and an average 2.5% decrease in body fat. If a calorie were just a calorie, then there shouldn't have been a change in weight or body fat percentage! 3. That's already plenty of evidence to make the next person that says " a calorie is a calorie " eat his words, but let's go ahead and kick him while he's down, shall we? Let's discuss the interesting changes between the two exercise/high protein groups. These subjects consumed the exact same number of calories as they did before the study. In addition, the two groups consumed the same exact percentage of the different macronutrients as each other (26% protein, 52% carbohydrate, 20% fat) and did the same exercise routine. Interestingly, the subjects consuming one type of protein (a casein and milk protein product) lost almost 6.5 pounds more fat and gained nearly 4.5 pounds more muscle than those consuming another type of protein (whey). Not only was body composition altered, but the subjects in the casein/milk protein group had a 31% improvement over the whey-only group in muscle strength. If a calorie is a calorie, the two groups should've had the same results. Clearly they didn't, so, yet again, a calorie is not a calorie! I could go on all day but I'll stop here. From this discussion, I hope it's clear that the old notion that a calorie is a calorie is a dying idea. Anyone who continues to make this assertion is completely wrong due to either a lack of current information or due to a closed mind. Whatever the reason, neither type of person has any place giving out nutritional advice. << Re: Losing Weight > Don: > > I agree with you that calorie intake should be monitored, but from > what I've read, fat loss is not as simple as eating fewer calories > than you burn. > > To give an oversimplified example... > - Two people each eat 2500 calories per day, but only burn 2000 > - One eats 100% carbs, the other 100% protein > - Neither exercises > The carb eater will store body fat as a result of blood sugar swings > and elevated insulin levels. The protein guy will burn fat (and > muscle) because his insulin levels will remain low and he will enter > a state of ketosis (this is what Atkins has you do for a few weeks to > stabilize insulin levels). > > Of course, I'm not recommending either, just making a point (I > hope!) -- All calories are not created equal. > > I guess it is up to each of us, just like with our knees, to become > our own experts on nutrition. Everyone is different -- some can > tolerate fairly high levels of carbs, while some gain weight if they > just look at a plate of pasta. > > I guess the best dietary advice is: read, learn, experiment. > > - Doug > > > > > You're knees don't care whether you burn fat or carbs. Weight loss > is a > > matter of eating less than you burn. > > *** Snip > > > Issues such as glycemic-index, transfats, etc, etc, are important > but pale > > in significance to caloric balance. > > > > Don > > *** Snip > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 17, 2003 Report Share Posted July 17, 2003 I was the one who asserted that you simply need to burn more calories than you consume. I agree that it is a generalization that omits certain issues. On the other hand, for most people, it is " good enough " and is the simplest successful weight loss plan. I agree that this won't apply to anyone eating 100% celery, 100% butter, following an Atkins regimen, or any of a litany of diets but then they've already got their nutritional plan so they don't need to hear it in the first place. I was simply trying to head off the discussion going down a path of esoterica (at the time, looked to be a debate over the important of the glycemic index of foods). Now I regret posting it and I promise to say nothing more about diet and weight control. At 02:47 PM 7/17/2003 -0400, Chuck Dunn wrote: >I wanted to share this with anyone interested, while we're on nutrition. it >goes along with what Doug said. it illustrates why all calories are not the >same. it's long, so if you're not interested...just skip it. Berardi, is > Berardi. > >http://www.johnberardi.com/ > > >>A Calorie is a Calorie! (And Elves Live in my Pants) > >Q: Okay, Berardi, it's time you cut the crap with all these " special " meal >combinations in your diets like Massive Eating and Don't Diet. A calorie is >a calorie! Eat fewer calories than you need and you'll lose weight. Eat more >calories than you need and you'll gain weight. It's that simple! > > >A: Nothing about the human body is as simple as your statement implies. >Sure, things appear to be simple when you have a very simple understanding >of the most preliminary workings of human physiology and nutrient >metabolism. Most dietitians, undergraduate students, and individuals who >read a lot about nutrition learn just enough to think things are simple >without fully understanding them. This is where they become dangerous >advocates of such prejudiced statements as " a calorie is a calorie. " > >Getting back to our undergraduate nutrition " experts, " I'm willing to bet >that if you asked most of them to define exactly what a calorie is, they >simply couldn't tell you despite their " wealth " of knowledge. If that's >true, then get as far away from them as you can, just in case ignorance is >contagious. Or better yet, print out this column so they can read it and >learn something! > >Okay, in all fairness, I'll ease up and let you know that while these > " calorie is a calorie " types are clearly ignorant in some respects, they're >at least definitionally correct. (And yes, I made that word up.) I'll tell >you what I mean in a minute. > >Basically, what most people commonly call a " calorie " is really a misnomer. >When you mistakenly say one gram of protein has four calories, what you >should be saying is that one gram of protein has four kilocalories or four >kcal. This is because one kcal actually equals 1000 " calories. " Over the >years, people have mistakenly made the kcal and calorie synonymous in their >usage so now one kcal is often mistakenly called one calorie. > >With that understood, what exactly is a kcal? By definition one kcal is >equal to the amount of energy required to raise one liter of water one >degree Celsius. So the energy contained in one scoop of Grow! could either >raise the temperature of a 110-liter jug of water by one degree C, or raise >the temperature of a one-liter jug of water by 110 degrees C. > >So, definitionally, a calorie is certainly a calorie, just like a degree >Celsius is a degree Celsius. However, when someone asks the question " Is a >calorie a calorie? " , they require more information. What they mean to ask >is, " When I consume a calorie of protein, does my physiology respond the >same way as when I consume a calorie of fat or carbohydrate? " The answer in >this situation is a resounding no! > >I could write volumes about this in support of my contention that >functionally, a calorie is not a calorie, but don't worry, today I'll spare >you. Instead let me address just a few points and give a few examples of why >a calorie isn't a calorie. > >Let's start out with a simple comparison that sounds a bit extreme but will >illustrate my point. If I agreed with the idea that a calorie is a calorie, >then I'd have to believe that my body would behave the same way if I ate >3000 calories a day from celery (yes, that's a lot of celery) as it would if >I ate 3000 calories a day from butter. Is a calorie just a calorie, or might >some of the fibrous content in the celery fail to be absorbed, decreasing >the amount of calories actually reaching the cells? > >Since some of the fibrous calories will indeed fail to be absorbed, we can >see that during the first step of physiological food processing (digestion), >the inherent caloric value of food is already altered and fewer of the >ingested calories reach the cells. So, 3000 calories of celery are certainly >different from 3000 calories of butter. If you're eating only celery and >3000 calories constitutes deficit eating for you, then you'll get far less >calories than you'd hoped. > >In the end, my point here is that reading food labels doesn't give a good >indication of the exact amount of calories that'll actually reach the cells >for energy provision or storage. Functionally, a calorie is not a calorie. > >The next main reason that people ask, " Is a calorie a calorie? " is because >they want to try to manipulate their caloric intake so that it'll be below, >match, or exceed calorie needs. This is so they can lose, maintain, or gain >weight. But the problem with thinking that a calorie is a calorie is that >the very act of eating different foodstuffs can change metabolic rate. A >good example of this is the thermic effect of food. > >The digestion and metabolism of food actually increases the metabolic rate >after a meal. Since protein foods have double the thermic effect of food >verses carbohydrates or fats, it should be obvious that the metabolic rate >will be higher when more protein is consumed. Again, functionally, a calorie >is not a calorie! > >When on a hypocaloric diet, protein needs are increased. In studies >comparing groups on hypocaloric diets that are low in protein and those that >are high in protein (calories are the same in both groups), the diets high >in protein lead to increased metabolic rates, increased weight loss, and >better preservation of lean mass. Clearly, a calorie is not a calorie in >this case either. > >While the previous paragraphs discussed different macronutrients, even >different varieties of the same macronutrients have different physiological >effects. When low glycemic carb diets are compared to high glycemic carb >diets, it's clear that the groups of individuals eating mostly high glycemic >carbs have higher body fat percentages, higher fasting glucose and insulin >levels, and have higher risks for cardiovascular disease. Functionally, a >carbohydrate isn't even a carbohydrate, let alone a calorie a calorie! > >Studies done in rats have shown that when they eat diets of identical >calorie levels, their body compositions are dramatically altered by the >composition of fat in the diet. When omega-3 fatty acids make up a large >percentage of the diet, the rats are lean and muscular. When omega-6 fatty >acids make up a large percentage of the diet, the rats are obese. A fat >isn't even a fat, let alone a calorie a calorie! (You knew that was coming, >right?) > >I hope it's getting clear that just because a calorie is a calorie by >definition, that doesn't mean this definition has any implications for >changing our physiques. Just because a carbohydrate is a carbohydrate by >structure, that doesn't mean that different carbohydrate sources behave the >same way in the body. > >Here's a cool study that illustrates my point quite well. This study was >done to compare the effects of twelve weeks of a moderate hypocaloric (high >protein) diet and resistance training in male police officers. In this >study, there were three total groups - a control group that didn't exercise, >and two groups that did. In the two exercise groups, two different protein >supplements were used to increase protein intake. Several very telling >things emerged from this study: > >1. Before the study began, the subjects' diets were analyzed. It turned out >that subjects had actually been consuming a hypocaloric diet that was >approximately 10 to 20% below their calculated calorie needs (15% protein, >60% carbohydrate, 25% fat). Despite the calorie deficit, they were all >between 22 and 35% body fat and had been gaining weight over the previous >five years! So if a calorie were really just a calorie, they should've been >leaner and losing fat, right? But no, they were gaining fat! > >2. In the control group that didn't exercise, the macronutrient composition >of the diet remained the same as before the study (15% protein, 60% >carbohydrate, 25% fat) but subjects made smarter food choices. They simply >consumed fewer simple carbohydrates and ate more complex carbohydrates. > >In addition, these subjects ate less food before sleep and more during the >active hours of their days. If a calorie were a calorie, we wouldn't expect >to see any changes in their body compositions. However, these simple changes >led to an average 5.5 pound weight loss and an average 2.5% decrease in body >fat. If a calorie were just a calorie, then there shouldn't have been a >change in weight or body fat percentage! > >3. That's already plenty of evidence to make the next person that says " a >calorie is a calorie " eat his words, but let's go ahead and kick him while >he's down, shall we? Let's discuss the interesting changes between the two >exercise/high protein groups. > >These subjects consumed the exact same number of calories as they did before >the study. In addition, the two groups consumed the same exact percentage of >the different macronutrients as each other (26% protein, 52% carbohydrate, >20% fat) and did the same exercise routine. Interestingly, the subjects >consuming one type of protein (a casein and milk protein product) lost >almost 6.5 pounds more fat and gained nearly 4.5 pounds more muscle than >those consuming another type of protein (whey). > >Not only was body composition altered, but the subjects in the casein/milk >protein group had a 31% improvement over the whey-only group in muscle >strength. If a calorie is a calorie, the two groups should've had the same >results. Clearly they didn't, so, yet again, a calorie is not a calorie! > >I could go on all day but I'll stop here. From this discussion, I hope it's >clear that the old notion that a calorie is a calorie is a dying idea. >Anyone who continues to make this assertion is completely wrong due to >either a lack of current information or due to a closed mind. Whatever the >reason, neither type of person has any place giving out nutritional advice. ><< > Re: Losing Weight > > > > Don: > > > > I agree with you that calorie intake should be monitored, but from > > what I've read, fat loss is not as simple as eating fewer calories > > than you burn. > > > > To give an oversimplified example... > > - Two people each eat 2500 calories per day, but only burn 2000 > > - One eats 100% carbs, the other 100% protein > > - Neither exercises > > The carb eater will store body fat as a result of blood sugar swings > > and elevated insulin levels. The protein guy will burn fat (and > > muscle) because his insulin levels will remain low and he will enter > > a state of ketosis (this is what Atkins has you do for a few weeks to > > stabilize insulin levels). > > > > Of course, I'm not recommending either, just making a point (I > > hope!) -- All calories are not created equal. > > > > I guess it is up to each of us, just like with our knees, to become > > our own experts on nutrition. Everyone is different -- some can > > tolerate fairly high levels of carbs, while some gain weight if they > > just look at a plate of pasta. > > > > I guess the best dietary advice is: read, learn, experiment. > > > > - Doug > > > > > > > > > You're knees don't care whether you burn fat or carbs. Weight loss > > is a > > > matter of eating less than you burn. > > > > *** Snip > > > > > Issues such as glycemic-index, transfats, etc, etc, are important > > but pale > > > in significance to caloric balance. > > > > > > Don > > > > *** Snip > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 17, 2003 Report Share Posted July 17, 2003 saw the doc again today to get my mri results -- i have mild osteoarthritis and joint efusiion in the left knee and moderate osteoarthritis and a bone spur in the right knee. looking at going ahead w/ the carticel on the right and getting hylagan in the left. Re: Losing Weight > > > > Don: > > > > I agree with you that calorie intake should be monitored, but from > > what I've read, fat loss is not as simple as eating fewer calories > > than you burn. > > > > To give an oversimplified example... > > - Two people each eat 2500 calories per day, but only burn 2000 > > - One eats 100% carbs, the other 100% protein > > - Neither exercises > > The carb eater will store body fat as a result of blood sugar swings > > and elevated insulin levels. The protein guy will burn fat (and > > muscle) because his insulin levels will remain low and he will enter > > a state of ketosis (this is what Atkins has you do for a few weeks to > > stabilize insulin levels). > > > > Of course, I'm not recommending either, just making a point (I > > hope!) -- All calories are not created equal. > > > > I guess it is up to each of us, just like with our knees, to become > > our own experts on nutrition. Everyone is different -- some can > > tolerate fairly high levels of carbs, while some gain weight if they > > just look at a plate of pasta. > > > > I guess the best dietary advice is: read, learn, experiment. > > > > - Doug > > > > > > > > > You're knees don't care whether you burn fat or carbs. Weight loss > > is a > > > matter of eating less than you burn. > > > > *** Snip > > > > > Issues such as glycemic-index, transfats, etc, etc, are important > > but pale > > > in significance to caloric balance. > > > > > > Don > > > > *** Snip > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 17, 2003 Report Share Posted July 17, 2003 Losing weight has definately helped my knees although, losing weight has also allowed me to do more physical exercise and therefore put more stress on my knee anyway.... I have lost 40kg in the last 2 years and as a result have less 'resting pain' in my knee however being more fit allows me to train 5-6 days a week (variety of kickboxing, weight training, yoga and running)....but, after kickboxing i generally have to take an anti-inflammatory or two and occassionaly also ice it. Cheers, Leila. ================================ Visit Black Beauty's Domain! http://come.to/BlackBeauty ================================ _________________________________________________________________ Hotmail is now available on Australian mobile phones. Go to http://ninemsn.com.au/mobilecentral/signup.asp Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 18, 2003 Report Share Posted July 18, 2003 Another good substitute for soda (not that I've managed to " cure " myself completely yet) is iced tea w/o sugar. I'm a sugaholic, but I actually prefer iced tea w/o sugar (strange, but true). They make some good flavored, non-caffeine teas. For those who thing water's boring, there was a time when I was having strange and extremely unpleasant sensations in my esophagus (I guess it was daytime reflux -- it was really awful) and I started carrying a bottle of water around with me & just sipping it kind of all the time. After a while I got in the habit. Ann Re: Losing Weight > And don't forget to drink water. I was a heavy soda drinker and I gradually have been phasing that out and adding water. I feel so much better and I have more energy. I have seriously cut down my soda intake and realize that I don't " crave " it as much. I have also gotten the " Walk Away the Pounds " DVD and that is really a good workout and easy on the knees. I have been doing the 1 mile workout and will probably try the 2 mile soon. > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 18, 2003 Report Share Posted July 18, 2003 hi Ann, I looked around for glycogen depletion tables, with exercises etc. couldn't find too many. everything I read said moderate to intense exercise, for at least 30-60 min. that was the consensus of most of the info. so I think you're right, if you're only able to do low intensity exercise you may not 'need' any high glycemic foods. hopefully most of us can achieve moderate intensity somehow. have a good day Chuck Losing Weight > > > > > > > Hi Everyone: > > > > > > I thought I'd throw in my two cents on this one. As always, I'm not > > > a nutritionist, a doctor or any type of expert -- I just read alot > > > and experiment. > > > > > > IMHO, weight-loss basics can be lumped into three categories: > > > 1) Aerobic exercise > > > 2) Healthy eating > > > 3) Miscellaneous (reducing stress, getting plenty of sleep, proper > > > supplementation, etc.) > > > > > > - Aerobic exercise > > > Whatever you can do, within your individual limitations, is better > > > than nothing. Ideally, you'd be engaging the large, oxygen hungry > > > muscles of the legs, but (as has already been said) swimming, weight- > > > lifting and just about anything else can be aerobic if you want it to > > > be. If you can, pick up a heart-rate monitor and learn a bit about > > > aerobic training zones. > > > > > > - Healthy eating > > > I firmly believe that the best way to burn fat is by reducing your > > > intake of dense carbohydrates, specifically low-quality foods like > > > soda, breakfast cereal, pasta, white bread, potatoes and the like. > > > Try to stick to good sources of protein (chicken, fish, beef), fresh > > > fruits and veggies (especially veggies), and good fats like olive > > > oil, almonds and walnuts. Try to eat three small meals and one or > > > two snacks, spaced evenly thoughout the day. Don't skip meals. The > > > idea is to keep your blood sugar (and, subsequently insulin) level > > > stable throughout the day. > > > > > > - Miscellaneous (less important than the first two) > > > In order to keep insulin under control, it is helpful to keep stress > > > to a minimum (that's easy, right?) and to get a good night's sleep > > > every night. Anything less than 6 hours a night interferes with your > > > ability to regulate insulin. As a result, lots of stress and/or > > > little sleep not only makes you store excess body fat, it makes you > > > crave sweets and other " bad " foods -- a double whammy. > > > > > > Also, supplementing with high quality fish oil can help control > > > insulin. As an added bonus, fish oil helps control inflammation, > > > which everyone can use, not just those with bad knees. > > > > > > Again, doing all of the above will lead to fat loss, but don't expect > > > miracles. Shoot for 2 or 3 pounds per month. I know it isn't alot, > > > but a year from now, you could be 25-35 pounds lighter, and you'll > > > keep it off. If you can't do everything, the more you do the > > > better. Of course, nobody is perfect, and I like Oreos as much as > > > the next guy! > > > > > > If you'd like to discuss any of the above further, feel free to drop > > > me an E-mail. I don't want to take up too much Group time with semi- > > > off-topic stuff. > > > > > > HTH, > > > Doug > > > dougfromct2002@... > > > > > > > > > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 4, 2011 Report Share Posted May 4, 2011 My daughter (SMA type 2) is dealing with the same issue as you. She was told to drink more water and eat healthy. No changes though. We are looking for pointers as well.  From: wepsi@... <wepsi@...> Subject: Losing weight Received: Wednesday, May 4, 2011, 4:02 PM  I've started to gain weight in the past few years, and now I decided to do something about it before it gets totally out of hand. I have SMA II so dieting obviously won't be easy. Does anyone here have any suggestions other than eating less? I've noticed that if I eat a lot less for a few days, I also lose strength. Plain salads don't also seem to give enough energy. - Venla SMA II Finland Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 4, 2011 Report Share Posted May 4, 2011 " Eating healthy " is the obvious choice, but I know that if I want to keep my strength, I can't live on vegetables and salad. On Wed, 4 May 2011 12:14:17 -0700 (PDT), Halchuk <lhalchuk@...> wrote: > My daughter (SMA type 2) is dealing with the same issue as you. She was > told to drink more water and eat healthy. No changes though. > We are looking for pointers as well. >  > > > > > > From: wepsi@... <wepsi@...> > Subject: Losing weight > > Received: Wednesday, May 4, 2011, 4:02 PM > > >  > > > > > I've started to gain weight in the past few years, and now I decided to do > something about it before it gets totally out of hand. I have SMA II so > dieting obviously won't be easy. Does anyone here have any suggestions > other than eating less? I've noticed that if I eat a lot less for a few > days, I also lose strength. Plain salads don't also seem to give enough > energy. > > - Venla > SMA II > Finland > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 4, 2011 Report Share Posted May 4, 2011 I also have been dealing with this issue. I lost A LOT of weight in high school, but it wasn't necessarily the healthiest way to do it. As I'm older now, I'm trying to go about it correctly but I am finding out it's harder than you would think. My biggest issue is I have NO metabolism, so I've been trying to eat small meals ALL day. I've even toyed with diet pills, but I don't know how that would affect me.... Sent from my iPhone On May 4, 2011, at 3:18 PM, <wepsi@...> wrote: > > " Eating healthy " is the obvious choice, but I know that if I want to keep > my strength, I can't live on vegetables and salad. > > On Wed, 4 May 2011 12:14:17 -0700 (PDT), Halchuk > <lhalchuk@...> > wrote: > > My daughter (SMA type 2) is dealing with the same issue as you. She was > > told to drink more water and eat healthy. No changes though. > > We are looking for pointers as well. > > > > > > > > > > > > > > From: wepsi@... <wepsi@...> > > Subject: Losing weight > > > > Received: Wednesday, May 4, 2011, 4:02 PM > > > > > > > > > > > > > > > > I've started to gain weight in the past few years, and now I decided to > do > > something about it before it gets totally out of hand. I have SMA II so > > dieting obviously won't be easy. Does anyone here have any suggestions > > other than eating less? I've noticed that if I eat a lot less for a few > > days, I also lose strength. Plain salads don't also seem to give enough > > energy. > > > > - Venla > > SMA II > > Finland > > > > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 4, 2011 Report Share Posted May 4, 2011 I have been doing weight watchers for about 4 weeks now. I have even tried to eat less ‘points’ then they have set out for my height and weight, but I have had no luck. I eat small amounts all through the day, but with no success, my biggest problem is when I have a lot of pain, or start to get down on myself and I turn to the cookies etc……I have thought about diet pills too….but have mostly stayed away from them…..glad I am not alone in this struggle!! Jackie Kennedy From: [mailto: ] On Behalf Of Robyn Silva Sent: May 4, 2011 12:54 PM Cc: < > Subject: Re: Losing weight I also have been dealing with this issue. I lost A LOT of weight in high school, but it wasn't necessarily the healthiest way to do it. As I'm older now, I'm trying to go about it correctly but I am finding out it's harder than you would think. My biggest issue is I have NO metabolism, so I've been trying to eat small meals ALL day. I've even toyed with diet pills, but I don't know how that would affect me.... Sent from my iPhone On May 4, 2011, at 3:18 PM, <wepsi@... <mailto:wepsi%40wepsi.com> > wrote: > > " Eating healthy " is the obvious choice, but I know that if I want to keep > my strength, I can't live on vegetables and salad. > > On Wed, 4 May 2011 12:14:17 -0700 (PDT), Halchuk > <lhalchuk@... <mailto:lhalchuk%40> > > wrote: > > My daughter (SMA type 2) is dealing with the same issue as you. She was > > told to drink more water and eat healthy. No changes though. > > We are looking for pointers as well. > > > > > > > > > > > > > > From: wepsi@... <mailto:wepsi%40wepsi.com> <wepsi@... <mailto:wepsi%40wepsi.com> > > > Subject: Losing weight > > <mailto:%40> > > Received: Wednesday, May 4, 2011, 4:02 PM > > > > > > > > > > > > > > > > I've started to gain weight in the past few years, and now I decided to > do > > something about it before it gets totally out of hand. I have SMA II so > > dieting obviously won't be easy. Does anyone here have any suggestions > > other than eating less? I've noticed that if I eat a lot less for a few > > days, I also lose strength. Plain salads don't also seem to give enough > > energy. > > > > - Venla > > SMA II > > Finland > > > > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 4, 2011 Report Share Posted May 4, 2011 I liked this article on losing weight in a wheelchair: http://quest.mda.org/article/weight-loss-wheelchair-my-plan Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 5, 2011 Report Share Posted May 5, 2011 That article seems reasonable. I guess I need a trip to the grocery store to find shakes that don't have dairy in them (although that would be a quick way to lose weight for me). - Venla On Thu, 05 May 2011 03:51:48 -0000, " althegrrl " <alanarutht@...> wrote: > I liked this article on losing weight in a wheelchair: > > http://quest.mda.org/article/weight-loss-wheelchair-my-plan Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 5, 2011 Report Share Posted May 5, 2011 I have type 3 and am trying to lose weight right now. Was toying with the idea of doing an Atkins or maybe more realistically South Beach style diet. I think it is probably important to keep up your protein intake and you can do that on both of these diets. Also, getting rid of excess sugar can't be a bad thing. Anyone tried either of these diets with any success? > > > I've started to gain weight in the past few years, and now I decided to do > something about it before it gets totally out of hand. I have SMA II so > dieting obviously won't be easy. Does anyone here have any suggestions > other than eating less? I've noticed that if I eat a lot less for a few > days, I also lose strength. Plain salads don't also seem to give enough > energy. > > - Venla > SMA II > Finland > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 5, 2011 Report Share Posted May 5, 2011 Yes, I liked that her approach was reasonable, methodical, and kind to herself without judgment. I hope it helps you design your own plan. Good luck! Alana > > I liked this article on losing weight in a wheelchair: > > > > http://quest.mda.org/article/weight-loss-wheelchair-my-plan > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 5, 2011 Report Share Posted May 5, 2011 I didn't find the article that helpful. Her diet wasn't too different than how I normally eat already unfortunately. But just like anything else, everyones body type is different. Based on my family history, working out is the best way for my body type. The issue I'm running into is that I normally have just enough energy to get through the day, let alone work out either before work or after...I've been trying to come up will a solution but I'm drawing a blank. Does anyone have anything that works for them? Sent from my iPhone On May 5, 2011, at 2:06 AM, <wepsi@...> wrote: > > That article seems reasonable. I guess I need a trip to the grocery store > to find shakes that don't have dairy in them (although that would be a > quick way to lose weight for me). > > - Venla > > On Thu, 05 May 2011 03:51:48 -0000, " althegrrl " <alanarutht@...> > wrote: > > I liked this article on losing weight in a wheelchair: > > > > http://quest.mda.org/article/weight-loss-wheelchair-my-plan > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 7, 2011 Report Share Posted May 7, 2011 I've been on Weight Watchers since December 2010 and when I stick to plan it really works for me. Eating healthy does not mean eating less. It's about making smarter choices - leaner meats, whole wheats and plenty of fruits and veg. Moving more is obviously a bit more difficult for most of us, but I've found that any activity is better than nothing. I bought a small handcycle I can keep on my table and use on the lowest level. It started off just a few seconds to get me tired but now I'm able to complete nearly 2 minutes. Not a huge deal for people at WW meetings, but it's a big accomplishment for me. I also try to dance at least 10 minutes every night of the week. Losing weight is a journey. Good luck to all! <3Kendra > > > > > > > > > From: wepsi@... <mailto:wepsi%40wepsi.com> <wepsi@... <mailto:wepsi%40wepsi.com> > > > > Subject: Losing weight > > > <mailto:%40> > > > Received: Wednesday, May 4, 2011, 4:02 PM > > > > > > > > > > > > > > > > > > > > > > > > I've started to gain weight in the past few years, and now I decided to > > do > > > something about it before it gets totally out of hand. I have SMA II so > > > dieting obviously won't be easy. Does anyone here have any suggestions > > > other than eating less? I've noticed that if I eat a lot less for a few > > > days, I also lose strength. Plain salads don't also seem to give enough > > > energy. > > > > > > - Venla > > > SMA II > > > Finland > > > > > > > > > > > > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
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