A balanced guide to hormones and how they regulate your weight
Hormones are chemicals that the body creates to send messages around the body. They are capable of switching things on and off or speeding up and slowing down bodily functions. Adrenaline, for example, will speed up heart rate and breathing rate among other things when you need to run away from something. Glands are the things in the body, often organs, which produce hormones. Why do we have them? Your body works best when it is in homeostasis, or normal, balanced functioning. There are times though when it needs to work faster and others when it needs to slow down. Hormones are triggers that switch things on or off, speed up or slow down things like heart rate, and increase or decrease levels of things like blood sugar, dependent on what the body needs. Ideally the body will work in a balanced way, so it will be down as much as it is up and off as much as it is on. The right balance of hormones helps this to happen. How do they affect weight loss and weight gain? Hormones have many roles in the body and a number are involved in the production and storage of energy, the regulation of appetite and in helping the body release energy when needed to for movement and exercise. These all have a bearing on how much fat a person stores at any one time and how much weight they lose or gain. The main hormones you should be aware of are identified below. Insulin and glucagon These two hormones, insulin in particular, play a major part in the storage of fat within the body. They are effectively complete opposites and should work together to regulate blood sugars up and down when required to keep your body functioning normally. Glucagon is released when blood sugars drop. This may occur if someone has not eaten for a while or has exercised and their blood sugar levels have decreased as a result. Glucagon is released by the pancreas and through a chain of events causes the liver to release the body’s store of glucose (known as glycogen) into the bloodstream. This elevates blood sugar levels and enables the person to function properly. In evolutionary terms, glucagon was a very useful hormone as it was needed in times of ‘fight or flight’ to elevate blood sugar levels. It also came into play if a person went a while without food. The brain needs a steady supply of energy, so if it couldn’t be supplied by food the body was able to dip into its back-up stores to increase blood sugars and give the brain the fuel it required. We have maintained all of these evolutionary functions and they are still useful in today’s world, although in Western society it is very rare for people to go any length of time without access to any food at all. It has not been shown that any discrepancies in glucagon levels bring about obesity, but it does appear that in overweight individuals, glucagon may not be as effective at raising energy usage as in normal weight people (Starke et al, 1984). Insulin is one of the most important hormones when it comes to weight gain and associated medical conditions, especially diabetes. It has a number of jobs but its major role is to decrease blood sugars if they get too high. These days this can happen a lot with our highly processed and refined, high sugar diets. Each time a person consumes a chocolate bar, some white bread or a can of fizzy drink, insulin is called into action as the level of glucose in the blood soars above what is required. The body responds by pulling this glucose out of the bloodstream and into storage just in case it needs it later. If stores of sugars are full then instead of wasting it, the body converts it to, and stores it as fat. If this happens regularly over time, the body becomes less sensitive to the insulin and blood sugars will stay high. In response to this the body releases more insulin to get the desired response. This keeps happening until the body becomes extremely insensitive to insulin and blood sugars remain high most of the time. This is diabetes type 2. It can get even worse; if the poor lifestyle persists the pancreas gets exhausted from having to produce so much insulin and effectively gives in. These later-stage diabetics aren’t just insensitive to insulin, they often don’t produce any and rely on injections to get what they need and help their body regulate its blood sugar levels. Coupled with this the high levels of glucose can cause damage throughout the body and weight control becomes extremely challenging. It has been argued by some that the insulin response and the body’s subsequent insensitivity are the major factors in the obesity epidemic (Taubes, 2013). This argument is commonly used in many of the high fat, high protein, low-carb diets that have been popular over the last 20 years that are reviewed in more detail in the nutrition chapter. There is a growing support for higher fat diets in science, especially for those people with diabetes where low-carb diets may improve insulin sensitivity and reduce the subsequent risks. Guldbrand et al (2012) showed that over two years a low-carbohydrate diet containing 50 per cent fat and 20 per cent carbohydrate led to a significant drop in blood sugars in diabetic patients, allowing them to reduce their insulin medication. This was not seen in a group consuming 60 per cent carbohydrates and 30 per cent fat as per current government recommendations. Marshall and Bessesen (2002) however argue the opposite, noting that many studies suggest that high fat diets are shown to impair insulin function – and so the debate rages on. Leptin and ghrelin Along with insulin, another hormone that has received huge attention in recent years in relation to fat storage is leptin. It is produced mostly by the
To count calories or not? Here’s a balanced view on the subject.
Before we start looking at the pros and cons of calorie counting, we should first take time to understand what a calorie is. It’s not just something that makes a food tastier! It is in fact a measure of the energy (more specifically heat energy) available in any food, or in fact, anything that contains energy. Coal has an abundance of calories, but I wouldn’t suggest using it to fuel your workout. These days we know roughly how many calories you need based on how active you are, your age, gender, bodily build and whether you want to maintain, lose or gain weight. Technically, the calories we all know and (maybe count) are actually kilocalories. That is, they are the amount of energy required to raise the temperature of 1 kilogram of water by 1 degree Celsius. An actual calorie is the amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius, 1,000 times smaller than a kilocalorie. So when you hear that you need 2,500 calories a day for example, it’s actually 2,500 kilocalories, or 2,500,000 (2.5 million) calories daily. No that doesn’t mean you’re greedy! It’s just that food manufacturers simplify to make numbers easier for us to understand, and probably because all those zeros wouldn’t fit on the label. Now we know what they are, let’s take a look at some of the pros and cons of counting them. FOR If you spend a little time on the mathematics of it, you can get a pretty good idea of how many calories you need consume each day to reach your goal, whether that’s to lose, maintain or gain weight, or to improve exercise performance. Numbers don’t fail either. If we use reasonably accurate formulas and can stick to what they say, then over time, the results we want will come. It helps us to better control portion sizes. Counting, even for a short time can help us to get a handle on exactly how much we should eat to meet our needs. I know a few people who have incredible calorie knowledge and it helps them to weigh up (almost literally) the portion sizes they require so that they ensure they get what they need without going over the top. It helps us make better choices about what to eat. I’ll be honest, I’ve often had little idea of how many calories are in the foods I eat, but in recent times it’s been good to become more aware. It’s certainly stopped me having quite as many custard creams with my evening cup of decaf tea. Certain foods (often the less healthy choices) are more calorie dense, that is they contain lots of calories in a small amount of food. They’re also often lower in fibre, meaning you need to eat more of them before you feel full. Put these together and it’s easy to eat way over your calorie needs. Getting to know your numbers can help you to know when to stop. AGAINST It’s hard work. It takes a lot of time and effort to remember to log everything and weigh and measure foods so that you’re getting accurate readings. This can also be mentally challenging, making food seem less enjoyable and somewhat of a chore. It comes with a degree of inaccuracy. Even the most detailed calculations available are based on estimates. The only ways to know exactly how many calories you need are complex and expensive. One is to be tested in a special room that examines the content of oxygen and carbon dioxide in the air as you go about your daily life. These rooms are generally only found in science labs and universities, so it’s unlikely many of us will be able to have these tests. Another is to drink a specially altered (and very expensive) water that can be tracked as it passes through your body. Equally, it’s almost impossible to assess exactly how many calories we eat on a daily basis – we’re bound to forget things and can’t weigh and measure all the foods we eat when we’re out and about. One of the strongest arguments against calorie counting must be that humankind has successfully managed its weight over millennia without food labels and MyFitnessPal to help. The question is of course, how have we done this? There are a few simple things we can focus on which can help us to maintain or lose weight… 1) Learn to listen to your body – the Jedi power of tuning in to what your body is telling you is accessible to all, but its one that appears to be getting forgotten. Spending some time assessing how you feel before you eat may make a bigger difference than you’d think – are you hungry, or are you thirsty, tired, stressed, angry, upset, happy or bored? All of these and more can lead to us reach for food when that’s not actually what we need. 2) Make better choices – whilst it’s not impossible, it’s much harder to gain weight on a diet low in processed foods. Natural foods are higher in fibre and water and so fill us up more quickly. 3) Be active – moving on a daily basis through exercise but also just daily life activities like walking and housework all helps to use calories and balance the scales. You don’t have to go back to washing clothes by hand in the local river and then running them through a mangle, but using stairs, making your work commute active, getting out on lunch breaks, making family time active and even standing instead of sitting will over time have a big impact. SUMMARY That’s it for our balanced view on whether to count calories. The choice of course is, as always, yours to make and should be based on what works best for you. Have a question? Want to know how to estimate your daily calorie needs or
A balanced guide to snacking
A major cause of weight gain or the solution to creating and maintaining the lean physique and healthy body you desire? This is a question I often get asked by my clients when I’m working with them to help shift some excess body fat and look a little more toned. Is snacking good for me? Or is the reason I’m gaining weight? Well the answer is, as many of those who’ve been on one of the course I’ve taught will tell you……….it depends. It depends on a whole host of factors. What was it that you snacked on? How many snacks did you have? Were you eating because you were hungry? Or were you tired, angry, upset, bored or just doing it because it’s part of a routine? How much did you eat across the rest of the day? How much exercise are you doing at the moment and how active are you in your everyday life? This is why the science on the subject shows such varied results. Some studies suggest that snacking regularly helps people to lose weight. Other studies show that those who eat more often gain more weight. Some research has shown no difference between three square meals a day or grazing regularly on smaller meals, as long as the calorie intake is equal. Some studies suggest that eating small and often can have a beneficial effect on health measures like choleste4rol and blood sugar levels. But guess what? Others have not. Finding your balance When I work with my clients we look at three key areas: 1) What are you eating? In the balance approach, there’s no such thing as ‘good’ or ‘bad’ foods, just better or worse ones depending on the personal, the situation and the goals. Ask yourself ‘is there something better I could choose most of the time that would help me achieve what I want?’ There often is. 2) How much are you eating? Alongside food quality, we also consider food quantity. It may simply be that we don’t need that much energy given how active we are across the week. In which case we can look at lower calorie foods that are still filling (we’ll come to that later). 3) Why are you eating? Was it because of hunger, is there an emotional trigger or is it a habit/routine that has been developed over time and is just ‘the way it is’ at the moment. This helps us to develop solutions; these may be other things that can be done to cope with emotions, changes to the daily routine, or better snack options to choose, so let’s have a look at that now. Better balance This next section is based on options that are often better for most people with goals of improving their weight, reducing their body fat and generally improving their physical and mental health. That doesn’t mean that they’re right for everyone. You may have an allergy, the food may not easily be accessible to you or you may simply not like it. That’s ok; the key thing is just to get you thinking ‘what could I change?’ If you’re stuck answering this question, get in touch and I’ll happily offer some support and advice. Here’s some snack ideas my clients have found useful over the years: · Portion things out – let’s start realistically. If you are going to have some chocolate, crisps or cake, can you take the one portion you have and break it into smaller bits so that you have it over time rather than in one go? Tupperware can be a great solution to this, or feel free to share it with others, as less is in this case, less. If you can’t bear to give it away, go back to the portioning idea. · Fruit and vegetables – most of us need more and this is a great time to get them. They’re packed full of good stuff to keep us healthy but also have a high fibre and water content that can help increase feelings of fullness too. · Carrot or celery sticks and houmous – staying with the veg theme, why chop them into little sticks and dip them in some houmous. This adds some healthy fats and more importantly, some protein, which is known to keep hunger locked up for longer. · Natural yoghurt – less calories than the flavoured sugary counterparts, a good source of calcium and vitamin D and some research to show it may help aid effective fat burning. Yoghurt is again a decent source of protein and you can keep it varied by adding different things to it; nuts and seeds, dried or fresh fruit, a little honey, grated dark chocolate or oats. · Boiled eggs – easy to prepare to take with you, boil them up the night before and then pop them in some Tupperware. They’re a complete protein, which means they contain all the amino acids your body needs and again they’re great at keeping hunger controlled for longer. · Dark chocolate (70% +) – Still high in calories so don’t go mad here, although you’ll find it hard to eat too much as it’s quite rich. This is a good choice for those who have a sweet tooth as it can curb the craving and it’s pretty rich in antioxidants that act to keep you healthy. · Unprocessed nuts or seeds – often avoided because of their high fat content, these should form part of a truly balanced diet. The fats are the healthier type and there’s protein too, as well as numerous vitamins and minerals. Portion control is important again though, as too many calories are too many calories. Portion big bags out into small Tupperware containers for each day. · Oatcakes, rye crackers or rice cakes – there’s a few reasons why these are helpful additions to your day. They’re fairly low calorie compared to less healthy choices and they’re a good source of
Why should your diet be like a Christmas candle?
It seems an odd combination doesn’t it; what could a candle and eating to lose weight possibly have in common. Well the answer is that to work effectively they both need the same three things. For a candle to burn it needs: 1) Wax 2) A wick 3) A flame The wax is the source of energy for the candle. It is the wax that when heated up begins to melt, but it can’t work on its own. The wick is essential too; as the wax of the candle melts, the liquid wax is drawn up the wick. As it does so it becomes increasingly hotter until it turns into a gas. It is this gas that is ignited by the flame and keeps it burning brightly, in turn generating more heat and melting more wax from the candle beneath. The wick plays a vital role in keeping the melted wax in the flame long enough to turn into a gas and allow it to burn. Without the wick, heated wax would simply melt but no flame would be created and as such the wax would not vaporise (become gas). As such at the end you’d juts be left with the same amount of wax but it wouldn’t look as pretty any more. The final piece of the jigsaw of course was the initial spark, the flame that set the wick alight and began the process. Without this the candle obviously can’t burn. All well and good you say, but what’s this got to do with my diet? Well, in recent years there’s been a trend towards low carbohydrate diets. Why is this? Well, according to some, carbs cause diabetes, they make you fat and you don’t need them to burn fat. However, if you take the analogy of our little Christmas Candle, you’ll see that this isn’t right at all. To burn body fat you need three things: 1) Some body fat to burn (the wax) 2) Some carbohydrates (the wick) 3) Movement (the flame) Much like the candle, your body’s biggest energy source is its fat. In fact, even the leanest individuals store plenty of energy as fat. If we take an average, fairly ‘elfy’ individual as an example: Buddy weighs 80 kilo’s and his body fat percentage is 20 per cent. This means that 16 kilo’s of buddy are fat, or 35 pounds. Knowing that a pound of fat is equivalent to around 3,500 calories, that means Buddy has around 123,200 calories of energy to draw on when needed from fat. That’s enough in theory to run around 50 marathons! So we’ve established that we’ve got energy to burn. Now let’s see how carbohydrate is involved, time for a little trip to the chemistry lab. When glucose is broken down, a substance known as pyruvate is produced. This in turn creates oxaloacetate, which is a vital substance in the process of fat breakdown. If carbohydrate levels are low, less pyruvate is produced, so less oxaloacetate is produced, and therefore less fat is broken down, or rather fat is broken down inefficiently. In simple terms, remove the carbohydrates and you remove the wick that allows the fat to burn. Finally of course, you need a spark to create the flame, ignite the wick and begin the process. This is exercise or movement. The more you move the higher your metabolism, meaning your flame burns brighter. So if you want to burn your wax, sorry body fat, effectively, be sure to keep some healthy carbohydrates in your diet. Examples might be whole grain rice, pasta or bread, quinoa, couscous, bulgar wheat and fruit and vegetables. And of course remember to move, aim for 30 minutes exercise every day and your flame will burn brightly. Merry Christmas everyone, Paul
From white stuff to right stuff: Five alternatives to sugar
Weaved throughout many of the ‘Ten Steps to a Balanced Diet’ is the importance of decreasing sugar intake. Sugar is a highly refined substance and as you already know, foods high in sugar will contain a lot of calories and soon leave us feeling hungry again and ready for more. In its highly processed state it offers few if any health benefits, and over time excess sugar intake can lead to weight gain, diabetes and tooth decay so we’re all told we should reduce how much we consume. Trouble is, that’s not always as easy as it sounds. Here I honestly review a few sugar alternatives that you could consider using to wean yourself off the white stuff, looking at the benefits and drawbacks of each. Honey Made by bees using nectar from flowers, honey has been used by various empires through the ages, including the Greeks and Romans. The good: Rich in antioxidants, vitamins and minerals, there’s certainly more goodness in honey than in refined sugar. It’s been shown to contain iron, calcium, sodium, potassium and magnesium which all keep your body functioning optimally. Over the years it’s been proposed that it might treat wounds and infections, control allergies and manage gastrointestinal problems, although these claims need a lot more research to prove one way or the other. It has been shown in one study to ease night-time coughing in those with colds. Drawbacks: Manuka honey is often purchased by people in an attempt to alleviate their latest bout of cold/flu. Whilst it may work as an antibacterial treatment for wounds, it’s cold-fighting properties are not yet proven, nor are the other claims made about it lowering cholesterol, treating diabetes and even cancer. In fact, honey is around 80% sugar, half of it fructose, meaning whilst it’s probably slightly better than sugar, go easy on how much you use or you’ll be adding calories and increasing your insulin levels just as you would with refined sugar. Panela Pa what I hear you say? Panela….what’s that? Well it’s unrefined cane sugar, or certainly less refined than sugar. When sugarcane is cut down, it is boiled and the sap oozes out. This sap is then further refined to produce sugar, but Panela is just hardened blocks of this sap. The good: As it is produced from the juice of the cane plant, it’s been shown to contain all of the vitamins and minerals found in the plant; everything form vitamin A to zinc, with plenty in between including calcium, copper, vitamins C and D, iron, potassium and polyphenols. It scores very highly on its levels of antioxidants too. I use it myself, grating it into porridge to add some sweetness. It tastes good and a block lasts me a long time. Drawbacks: It’s still over 70% sucrose, so the usual advice to consume it in moderation applies. Carob Carob is produced form the pods of the carob tree, found in the Middle East. They are ground and roasted to produce a chocolate-like substance. The good: It is lower fat than cocoa powder, half as much in fact. It is also caffeine free, in fact it has no stimulants at all yet it still tastes like chocolate. You can find it in 9bars or use it to make these very tasty cookies suitable for vegans. Drawbacks: Yep, you guessed it. It’s still high in sugars and therefore calories too. Maple syrup A completely natural substance made from the sap of that maple tree, synonymous with Canada of course where the majority is produced. The good: Another rich source of nutrients – magnesium, zinc, manganese and zinc to name a few. It’s also rich in phenols, powerful antioxidants more usually associated with grapes and berries, and wine by those who need to justify their slightly elevated intake! 🙂 Drawbacks: Groundhog Day!! High in sugar and calories, say no more. Dried fruit Ok so you know what this is. There are lots of different types of course; apricots, figs, dates, prunes, raisins and sultanas, pineapple and many more. The good: Dried fruits are actually higher in fibre than fresh alternatives and fibre is essential in the diet to keep your digestive system healthy, fill you up and keep cholesterol levels low. Some dried fruits seem to be higher in nutrients than their freshly picked counterparts too, check out this interesting article on the Livestrong website to find out more. The drawbacks: Dried fruit has lost all of its water and so may have a higher sugar content and higher glycaemic index. They’ve also been shown to have a laxative effect in some people so eating them before a run is not advised! In summary, all of these may offer a little more nutritional benefit than plain old refined sugar, but as the first and arguably most important step of the balance ‘ten steps to a healthy diet’ says, go easy on the quantity. As the old saying goes: ‘Everything in moderation’ Or to put it another way, you need to find your balance. 🙂
How to have yourself a balanced little Christmas: five festive coping strategies
It’s that time of year again. Parties, work nights out, seeing friends, three course meals, mince pies, wine, mulled wine, hot wine, more wine, beer, cheese, hot dogs at the German market, Christmas cake, biscuits, chocolate, oh and maybe a bit more wine! How do you, and more to the point your scales, survive all of this? To help you through the festive minefield I’ve included below five ways to fight the festive flab. 1) Don’t! I bet that surprised you!? The key question you need to ask yourself is do you want to be conscious of your eating, drinking and exercise for the next few weeks? If the answer is yes, read on for the next tips. If it’s no, then why beat yourself up about it or go through the pretense of saying “oh I won’t eat this” or “I’ll just go and have one or two drinks”? If you’re well balanced for 11 months of the year, and you want to lose balance just for one, then so be it, accept it and get planning to get back on it in January. Alternatively, ask yourself, is it really worth potentially giving up all of those valuable improvements you’ve made this year for the sake of a few weeks? 2) Use a buddy Friends, work colleagues and partners can be extremely valuable. In fact, everybody can benefit from having a “Santa’s Little Helper”. Get them to remind you of your goals at the office Christmas party, plan your meals with you or help in any way that you agree with them. 3) Get an advent calendar No not the chocolate type, but use a proper calendar to plan your Christmas schedule. Plan in your Christmas parties, evenings with friends, shopping expeditions etc and then make sure you plan in some exercise sessions around it. If it’s in the calendar it’s far more likely to get done. 4) Choose your own presents Not the ones from Santa obviously, they’re made by the Elves at the North Pole so you can’t change what you get, that depends on whether you’ve been naughty or nice this year of course. You can choose which of the festive treats you will indulge in though and which you will say no to. Select a couple of your absolute favourites and plan to have these as your treats. I’ll be choosing mince pies with Baileys clotted cream and Lindt chocolates. I’ll be saying no to Christmas Pud and Christmas Cake as I don’t really like either that much. 5) Write to Santa Instead of writing your present wish list, write out your goals for the holiday period. It might be to maintain weight, exercise a certain number of times, consume 5 portions of fruit and vegetables each day to balance off the festive goodies, or even to set a realistic goal for weight gain, whatever works for you. However you choose to do it, may your days be merry and bright….and balanced of course. Paul
Detox…….debunked
I’ve been asked to put this blog piece together by a good friend of mine Emma. She’s a very good runner who works in an office and regularly sees colleagues go on juice detox diets, losing a substantial amount of weight in a short space of time, only to put it all back on again and more in the following weeks. She’s not alone in being frustrated by the ‘detox’ industry. There are numerous detox diets out there that claim to guarantee weight loss, rid your body of harmful toxins, revitalise you and improve your health. They vary in their structure but generally advocate the complete removal of unhealthy foods from the diet alongside a large increase in water, fruit and vegetables whilst at the same time cutting calories quite dramatically. So what is the truth behind all of this? The evidence Well, in reality, there’s a very limited amount of data on the benefits of a detox diet. Searching through the journals I came across one study from 2012 that asked 31 volunteers to go on a 4-week detox plan. At the end of the period the participants had lost an average of 9 pounds each, which in fairness is not far above the recommended guidelines of 2 pounds per week. So what’s the issue here you might ask? It works doesn’t it? Well yes, but it most likely worked because participants consumed between 850 and 1000 calories per day. There was likely no miracle detoxification process going on inside the body; it was simply a reduction in calories. And as you’ll know if you’ve read my previous pieces, decreasing calories below what your body needs to function normally will: 1) Lead to rapid decreases in weight loss as your energy stores and the water that binds to them are used up. 2) Leave your body with too little energy for what it needs, forcing it to go into a kind of ‘starvation mode’. 3) Make you very hungry and likely to crave foods in the long term that are less healthy and will lead to weight gain above the point where you started. 4) Possibly cause your body to turn to itself to provide energy. This can lead to a decrease in muscle mass, lowering your overall metabolic rate and making it even harder to lose weight and keep it off in future. Let’s take a balanced look at detox diets in general then and see what we can learn and use from them. What’s good and bad about detox? 1) It encourages an increase in water intake. This is not a bad thing for most of us. Water is essential to make our bodies work properly and many don’t get enough. It’s all about balance though; too much water can also be harmful so stick to the sensible guidelines of 1.5-2 litres per day alongside a healthy diet, increasing of course if you exercise a lot or live in a warm environment (not the UK)! 2) It emphasises the need for fruit and vegetables. We all know they’re packed full of vitamins, minerals and antioxidants so getting our 5-a-day or possibly even slightly more is going to help keep us healthy. Again though, too much can be a bad thing; raw food diets and too much sugar from large amounts of fruit can cause health problems. Emphasise vegetables over fruit and be sensible on the quantities. 3) It helps us to minimise processed foods. Of course, detox diets will demonise things that come in packages, telling you they’re the reason the world is in the state it’s in. They’ll also tell you that we are all allergic to these foods, but whilst some can be, this ‘fact’ is certainly yet to be ascertained by science. So whilst there’s some truth to this, there’s room for a more balanced approach. If cutting processed foods completely is what you feel you need to do to lose weight and get healthy, then there is nothing wrong with that. As long as you get enough calories and of course can sustain your new eating routine in the long run, go for it. For many though this is seen as too extreme, and so after a short spell avoiding certain aisles in the supermarket and hiding behind a pillow when that chocolate advert comes on, they give in to temptation and binge, hiding the evidence by putting the wrappers in next door’s wheelie bin. If this is you, then find a middle ground, choosing the more processed foods as occasional treats to be enjoyed instead of making yourself feel like you’ve committed some sort of crime just by peeling open the packaging. 4) It prays on our weaknesses. Yes it took us five years to gain that weight steadily, but we can get rid of it all in just four weeks, can’t we? Well, sadly no we can’t. The old saying ‘slow and steady wins the race’ applies to weight loss more than almost anything else. To avoid impacting the functioning of your body, you need to fuel it right. Over time it can then start to bring itself back into balance, decreasing weight and improving health. I’ve borrowed a few quotes here from a very good article I found online by Kathleen Zelman, director of nutrition for WebMD. She spoke to some nutrition experts and here’s what Connie Diekman, a registered dietician said. “Detox diets prey on the vulnerability of dieters with fear tactics while gaining financially by selling products that are not necessary and potentially dangerous.” 5) There’s an over-reliance on juicing. If using lots of fruits, the sugar content here can actually be very high. Recent studies have suggested that consuming too much fruit juice regularly may be as harmful as using fizzy drinks. Some do emphasise vegetables instead which do have a lower sugar content. 6) It implies that we need to drastically change the way we eat and drink regularly to ‘detoxify’ our systems. This is a myth. Our bodies are designed to detoxify themselves on a daily basis, as Frank Sacks from Harvard Medical School points
The hare and the tortoise….on a weight loss programme
Once upon a time there was a hare and a tortoise, and they were good friends. They had once had a race and surprisingly the tortoise had won! The hare was much faster but when he was far ahead he’d become cocky and decided to have a rest. He dozed off to sleep and the tortoise had sneaked by and ended up winning. Image courtesy of digitalart at freedigitalphotos.net After the race, both lost their motivation to exercise. They had trained hard for their event, the tortoise, victorious and pleased with himself became complacent and lazed around all day eating chocolate and chips instead of lettuce. The hare felt down after his loss and consoled himself with beer and takeaways in front of the TV. A few months went by and one day and Mr Fox came to visit. He couldn’t help but notice how much weight both had gained and felt he should say something. He was in fact a doctor, he didn’t use the title as there had been an unfortunate incident when he had been confused with a radio DJ and followed by the paparazzi on holiday in Turkey. He offered to help the hare and the tortoise to lose weight, and although surprised at first, they agreed. The tortoise did say that his shell had been feeling a little tight recently and the hare had noticed he could no longer see his big paws. Mr Fox started the pair off on a healthy eating routine, carrots and lettuce leaves, as well as a sensible amount of daily activity. They both had to go for a walk in the park for half an hour every day which they could do together so they had some moral support and to make it a sociable task. Both felt motivated by having a new challenge and encouraged each other by preparing healthy evening meals, taking it in turns to cook. A week passed by and Mr Fox came to carry out his weekly weigh in with the pair as he had promised. Both had lost 2 pounds and were on the right track. Tortoise felt pleased with himself and could feel that his shell was already a little looser and easier for him to curl up into at night. Hare was less happy; he wanted to lose one and a half stone, and he thought that at this rate it was going to take him forever. He decided that he would cut back on his food and do more exercise, but he didn’t tell tortoise as he wanted to lose more weight than him to impress Mr Fox. Next week the pair continued to do their walks together, but tortoise became frustrated as hare would speed off and he would struggle to keep up. Hare started to run off into the distance and then run back to tortoise, jogging on the spot next to him. This annoyed tortoise, but he didn’t say anything as he was focused on his own goals and he knew what he could and couldn’t do. Hare found that if he skipped breakfast in the morning and got out for a quick run he could be back before tortoise woke up and then still be able to do their exercise session together. At the next weigh in tortoise had lost another 2 pounds. Fox congratulated him for continuing to work hard. Hare though had lost 4 pounds and Fox praised his hard work but warned him that losing too much weight too quickly could be unhealthy. Anything more than 2 pounds a week was likely to mean that hare was not just losing fat but probably not eating enough. This meant his glycogen stores (carbohydrate supply) were being depleted and with it he would be losing water. His body may also start to break down his muscles to supply him with energy if he continued for a long period of time at this rate. Hare though was pleased that he had lost more weight, and determined to reach his goal as quickly as he could he decided to ignore Mr Fox’s advice. He continued on his strict diet and did as much running as he could. He stopped exercising with tortoise as he felt he was not fit enough to keep up with him. Tortoise decided to add a little weights routine into his program as he did not want to get bored of doing the same thing and had heard that weights training could build lean muscles, which in turn would increase his rate of calorie burn and help him reach his goals. At the next weigh-in hare had lost another 4 pounds and tortoise another pound. Fox was now concerned that hare wasn’t eating enough to fuel his body properly and had a chat with him after the session. Hare reacted angrily and was confused; why was Fox not pleased that he had done so well? He told Fox that he no longer needed his help and that he would carry on alone. Fox, not wanting to argue, asked hare to reconsider his weight loss methods but wished him good luck. Another week went by and tortoise lost another pound. Hare was now weighing himself and was surprised and upset when he fund he had gained two pounds when he was so close to his goal. How could this have happened? He had barely eaten all week and he had exercised very hard! But he had been starving and gorged most of that cake the one day. And he had treated himself on Friday night with pizza and ice cream as he had been good and only eaten one lettuce leaf all day. Hare decided to up his training so he joined the gym and spent hours on the cardio kit and went in the sauna as he though he might be able to sweat out more of the weight. Tortoise joined too and took up Body Combat, although it didn’t work as
balance on…….booze
It’s the weekend again and no doubt alcohol consumption may increase for some of you, so here’s a few pieces of information on how alcohol affects your body short-term and long-term: Beer bellies – alcohol consumption is strongly linked to the size of your waist. This is because it’s high in calories, packed full of sugar and enters your blood stream very quickly. Research in men shows that increased alcohol intake equals increased trouser size. In women, one study did show that moderate drinking (one to two small glasses of wine) did not affect the size of your outfit, but anything above that did. Beer goggles – a study recently scooped an award for showing that alcohol consumption makes people see themselves as more attractive, but at the same time had no effect on how attractive they appeared to others. If this is the case, it means we should be chatting ourselves up on a night out! Image courtesy of cbenjasuwan at FreeDigitalPhotos.net Wine head – it’s not just your belly and your eyes that alcohol has a bad relationship with. Alcohol decreases the quality of sleep, decreasing the amount of REM sleep, making you wake up more often and making you sleepier and low in energy during the day. Wine head doesn’t just affect your sleep, as you’ll know it carries on the next day. Your hangover may lead to stomach problems, headaches, low energy levels and blood sugar imbalances. These imbalances may cause you to crave sugar foods and undo all of the great work you’ve put in to get yourself healthy. Just the one? One to two small glasses of wine or a half/pint per day may offer some protection against type 2 diabetes and cardiovascular disease. It is likely that women should drink less than men, probably one drink compared to two for the guys. Small amounts of alcohol appear to increase HDL cholesterol and also to decrease the likelihood of clotting. Ask yourself when you go out if you drink lots because you enjoy it and you crave that Sunday morning wine head, or do you think that it’s the done thing? Are you easily led or do you just have a few and lose track? If any of these apply to you, have a plan for a more balanced evening: Drink water in between alcoholic drinks Take a set amount of cash and no card Team up – there’s power in numbers and if a few of you are keen to decrease your alcohol intake, decrease your weight and increase your health, then your gang will become the social norm and others will follow you. Move abroad – ok so this is a bit extreme, but many cultures see drinking as a sociable event without having to consume copious amounts. We could learn a thing or two from our worldly-wise neighbours. These are just a glassful of ideas, you can plan your own that works best for you. balance your beer, balance your scales 🙂
balance on………….The Men Who Made us Thin
Having finally had a chance to sit down and watch all four episodes from this BBC 2 series back to back (the joys of Sky+), it’s worth reviewing what Mr. Jacques Peretti had to say after delving deep into the belly of the weight loss world. Whilst we don’t normally recommend sitting on your backside for hours on end, we nobly did it for you and reviewed the key messages here so that you could use that time on moving and being generally healthier and happier! What did we learn? Diets don’t do it Jacques was quite scathing of some of the larger weight loss companies in his earlier episodes, sometimes fairly although sometimes the reporting was a little on the sensationalist side and arguably not always a balanced view. At balance we’d certainly agree that heavily processed shakes, bars and meal replacements is not the key to long-term success. Interestingly though, having spoken to some people who use them recently, they said that it helped them to ‘kick-start’ their weight loss, increase their motivation and then adopt healthy lifestyles to maintain it. One of the balance values is in empowering people to find out what works for themselves, and whilst you won’t find us selling you a powdered mix to add to milk or water instead of having breakfast any time soon, we do recognise the value for some of getting things moving to help motivate them. Remember though the story of the hare and the tortoise!! And remember that if you do go down this route it’s not a long-lasting solution, so you’re only going to have to make yet another change at some point to maintain it. Fit doesn’t necessarily mean thin The piece on exercise in episode 2 is worthy of some attention. It is certainly true that exercise on its own may not be THE solution to weight loss, but then again, as the world’s population grows larger day by day, it is fairly clear that no one single solution has been found, or ever will be! Jacques’ negativity towards exercise for weight loss was clear, although he did rightly point out that there are numerous other reasons for moving from a health and wellbeing perspective. He also neglected one fundamental point when looking at exercise; type! The focus of the show was very much on cardiovascular workouts, which certainly can make the heart healthier and increase fitness. They also burn calories so can have a part to play in a balanced exercise routine. However, resistance or weights training received little or no attention, yet there is evidence to show that it reduces fat levels and also improves insulin sensitivity, decreases risk of falls and improves cardiovascular health in everyone from athletes to elderly adults an type 2 diabetics! There was a very nice piece about the ‘fat but fit’, showing a couple of ladies who were super-fit but overweight; it emphasised that fitness was key, even if you were overweight. OK, so the exercises they were given weren’t always the safest or most appropriate in terms of injury risk, but they were moving! The science says is also clear in showing that exercise helps to keep weight off, so when it’s combined with a healthy diet you can get some pretty good results. Exercise should form part of a holistic approach and the focus should not purely be on weight loss but on changes in shape, energy, self-confidence and health as well. Do this and weight loss will come anyway! What tastes sweet may not be so neat There was a short but interesting piece in one episode around sweeteners. Jacques pointed out that rats eating them surprisingly gained weight, when it would be assumed that consuming less sugar would lead to weight loss. In an interview with a scientist, she noted that in human beings there was a change in a part of the brain called the amygdala when consuming sweeteners like aspartame. It seemed change occurred in the brain with regular consumption of sweeteners and that this could actually lead people to eat even more calories as it created a weaker response to sugar. Weight gain and weight loss has numerous reasons Peretti brilliantly portrayed the complex interplay between society, the food industry, the medical world, drugs companies, the media and fitness industries. We could take a cynical view of many of these, but that’s not what we’re here to do. All we ask is that you go on your own journey through weight loss, ask yourself the questions: • Will what I am about to do make me fitter and healthier? • Will it help me to lose weight and keep it off? • Is it helping me to gain a realistic view of what I can achieve? We don’t think that the diet toothpaste or magic weight loss soap fits into this category!! Think, eat, live, move, and balance your life, balance your scales. 🙂
