Incredible story. Read it here: http://www.dietsinreview.com/diet_column/11/ramani-durvasula-lost-81-pounds-when-she-jumped-to-the-dirty-plate-club/
This week marks the start of the annual eat-too-much and move-too-little holiday season, with its attendant declining health and surging regrets. But a well-timed new study suggests that a daily bout of exercise should erase or lessen many of the injurious effects, even if you otherwise lounge all day on the couch and load up on pie.
To undertake this valuable experiment, which was published online in The Journal of Physiology, scientists at the University of Bath in England rounded up a group of 26 healthy young men. All exercised regularly. None were obese. Baseline health assessments, including biopsies of fat tissue, confirmed that each had normal metabolisms and blood sugar control, with no symptoms of incipient diabetes.
The scientists then asked their volunteers to impair their laudable health by doing a lot of sitting and gorging themselves.
Energy surplus is the technical name for those occasions when people consume more energy, in the form of calories, than they burn. If unchecked, energy surplus contributes, as we all know, to a variety of poor health outcomes, including insulin resistance — often the first step toward diabetes — and other metabolic problems.
Overeating and inactivity can each, on its own, produce an energy surplus. Together, their ill effects are exacerbated, often in a very short period of time. Earlier studies have found that even a few days of inactivity and overeating spark detrimental changes in previously healthy bodies.
Some of these experiments have also concluded that exercise blunts the ill effects of these behaviors, in large part, it has been assumed, by reducing the energy surplus. It burns some of the excess calories. But a few scientists have suspected that exercise might do more; it might have physiological effects that extend beyond just incinerating surplus energy.
To test that possibility, of course, it would be necessary to maintain an energy surplus, even with exercise. So that is what the University of Bath researchers decided to do.
Their method was simple. They randomly divided their volunteers into two groups, one of which was assigned to run every day at a moderately intense pace on a treadmill for 45 minutes. The other group did not exercise.
Many of you are seeking ways to lose fat. You also know the most solid approach to this is to create a calorie deficit so your body can better tap into adipose fat storage sites. In essence, if you take in fewer calories than you expend, you’ll lose weight. If done properly and while using resistance training, muscle tissue will remain, and it will be your stored body fat that exits the body and facilitates that desired defined appearance.
Calories in versus calories out. It’s simple to understand, but often times difficult to do. Because it’s difficult, what is the sensible approach to take?
90% of it comes down to discipline. Eschew those bad calories (processed food) and go with nature’s gifts: vegetables, fruits, grass-fed meats, beans, and plain H2O in relative proportions. If it comes out of a box, is microwave-ready, or processed otherwise, it’s a red flag. It’s true that over-consuming any food can lead to a calorie surplus and result in fat weight gain, but going with a natural approach will make your efforts a bit easier.
Knowing that calorie intake is paramount in the fat loss goal, what type and amount of exercise can you add to the equation? Exercise helps, but it remains significant relative to fat loss. All things considered, the old adage is true. You cannot out-exercise a poor diet.
Running on a treadmill at a 10:00-per-mile pace for 45 minutes burns approximately 500 calories for a 140-pound person. If you then go home and eat two slices of a fourteen-inch, regular crust pepperoni pizza, you’ll consume 596 calories. Train for 45 minutes and ruin that with ten minutes of pizza eating. Is it worth it?
How to Burn 500 Calories
Again, discipline is the key element. If you truly want it, you’ll do it. If you don’t, then pay the price. If you do want it, what follows are activity suggestions that burn approximately 500 calories based on your body weight. You can implement them into your training or, at the least, make you aware of the impact of activities and their approximate calorie burn.
Incinerating 500 calories (based on various calculator averages):
Read the rest here including the chart: http://breakingmuscle.com/strength-conditioning/20-ways-to-burn-500-calories
Very simple to make:
Preheat oven to 350
In a bowl or large measuring cup, scramble 6 eggs
Cut up a couple of smokie links or your favorite sausage or bacon (pork or turkey)
With cooking spray, coat a muffin tin (6 muffins)
Pour egg mixture into each muffin cup. About half full
Evenly sprinkle meat into each muffin cup.
Bake for 15-17 minutes (eggs should not be runny)
Remove eggs and sprinkle with shredded cheese and serve.
Serves 3 (if everyone gets 2 of these)
Have you ever thought to yourself, “Why can’t I lose weight and keep it off?” Today, we are going to talk through the five biggest diet hurdles that many people face and the simple tips to overcome them.
With food in our sights while walking down the street, in our office break room, or next to the cash register at the store, we are prompted to want to eat at any turn. Also, many times we will use food for comfort after having a stressful, long, or emotional day. However, our bodies do not know that we got yelled at by our boss, had back to back meetings, or broke up with our boyfriend. So, eating outside of hunger sabotages our efforts. When we have ignored what true hunger feels like for a long time, we have to retrain our bodies (and brains) to understand when and how much we actually should be eating for a healthy weight.
Think of a hunger gauge like a gas tank: On empty, we are the most hungry we have ever felt in our entire lives, like when you have had to fast for a medical test. At full, we are so stuffed that we can’t imagine eating another bite, like on Thanksgiving. These are the extremes that we need to avoid as much as possible. When you are feeling hunger (belly rumbling), then you are at one-quarter of a tank and it’s time to have a meal or snack. As you are eating, slow down and savor each bite so you can feel when you hit half of a tank. This is when hunger is gone. Four to five bites later, you will hit three-quarters of a tank and it’s time to be finished, no matter how much food is left on your plate.
Read the rest here: