I want you to consider a common female client. She's a woman about 5'5" and 185 pounds. A combination of a mostly sedentary lifestyle, quick-fix, processed foods and consistent excessively low calories has resulted in an incredibly stubborn fat loss scenario. Not only has it created a stubborn fat loss scenario but her ability to add body fat is remarkably strong.
Most would believe there is simply no possible way she could be 185 pounds eating mostly low calories. While it's true the average obese American created their own obesity by being a huge over consumer, a sedentary glutton if you will, many are able to maintain their level of obesity with the following formula in very precise ratios: starvation + binges + sedentary lifestyle.
An initial review of this woman's calories indicates she is just above starvation level in the 400-700 per day range. The food choices are mostly protein in this case (low-carb is all the rage you know) and there are virtually no vegetables or fruits to speak of.
Five or six days per week the calories remain low in this range, however, there are nighttime binges from time to time and weekend binges where carbs loaded with fat (doughnuts, rolls, cookies, pizza etc.) are consumed.
So while the calories are very low the majority of the time, there are one to two days per week where this isn't always the case. Even so, the nighttime binges and weekend slack offs don't amount to what you might presume would be thousands of extra calories, thus explaining the 185-pound body weight.
Very few foods are prepared from home.
There are lots of fast foods being consumed. Convenience and taste rule.
I must say. Early on in my coaching and teaching career this woman was a real head scratcher for me. Isn't it calories in and calories out? Even if she's not active she's starving!
How in the heck does she stay at 185 eating an average, including all binges, of maybe 750 calories per day? She's frustrated beyond belief. She sees her friends and coworkers eating more and weighing less. Is she simply unlucky? Is everyone else blessed? And what in the world is she supposed to do to fix this, if it can be fixed?
I read this article the other day - its NOT just eating too much. Eating too little (starvation mode) can also make you fat!
This probably explains why I put on 15kg is only 7 years, I wasn't really eating enough
I'm losing weight slowly now I've worked out I need 1558 calories (that's a 500 calorie deficit) per day. That's quite a lot of food if you eat the right things.
Of course, I keep telling people this when they want to loose weight: start eating, but the good stuff. And a lot of times during the day. It's not calories in, calories out...your body adjust to what you eat. So when you eat (the good stuff) your body starts to work.It's all pretty simple actually
How did they determine that she's obese? By using the BMI? The BMI is a crock of shit. This woman might have dense bones and carry a lot of muscle. By BMI standards, I'm obese - and I'm a lot more "solid" than most women who have a lower BMI than I.
If she truly is overweight due to excess body fat, have they checked her thyroid? I don't mean the piddly little general TSH test they do at your physical. I mean an in-depth, full-tilt thyroid check. One that measures total T4, T3 and free T4. A lot of people are told their thyroid function is "normal" when it's actually low.
How old is she? Have they checked her progesterone and estrogen levels? From my early 40s, I experienced a slow, but steady weight gain - without any change in my eating habits and activity level. Nothing I did would budge the weight. Fast forward a few years. I started having hot flashes and saw a new doctor who put me on progesterone. I lost 20 pounds just like that. I mean...the weight literally fell off.
Sometimes it isn't only about what you're eating. If this woman is truly averaging 750 calories/day and can't lose weight, then something else is wrong.
We don’t mourn artists because we knew them. We mourn them because they helped us know ourselves.
I have previously mentioned that I struggle with the gut. When I lose weight, my arms & legs get scrawny while my gut seems to be immune.
Recently I managed to lose some of the gut by both cutting calories AND doing intense abdominal workouts. I think (no, I KNOW) that I have a weak core, so the plan is to re-start the ab-specific workouts.
I weighed myself the other day, and was horrified to find that I've actually GAINED weight even though I've been eating less. I hit 190lbs (86.18kg). I'm only 5'-7" (1.7m & that's standing TALL) with a frame that leans towards ectomorph (thin wrists, narrow shoulders, etc.) so I probably should weigh around 140lbs/63.50kg (according to THIS).
So...time to hit the "low energy density" foods I guess.
By St. Boogar and all the saints at the backside door of Purgatory!
I have previously mentioned that I struggle with the gut. When I lose weight, my arms & legs get scrawny while my gut seems to be immune.
Recently I managed to lose some of the gut by both cutting calories AND doing intense abdominal workouts. I think (no, I KNOW) that I have a weak core, so the plan is to re-start the ab-specific workouts.
I weighed myself the other day, and was horrified to find that I've actually GAINED weight even though I've been eating less. I hit 190lbs (86.18kg). I'm only 5'-7" (1.7m & that's standing TALL) with a frame that leans towards ectomorph (thin wrists, narrow shoulders, etc.) so I probably should weigh around 140lbs/63.50kg (according to THIS).
So...time to hit the "low energy density" foods I guess.
Big belly, skinny limbs is a sign of insulin resistance. Go on a low-carb diet and the gut will go away. (They call it a beer gut for a reason. Beer is basically liquid bread - or pasta - or whatever your carb of choice happens to be.)
The abdominal workouts didn't make your gut smaller. If you have a big belly, it's because there is fat under the muscle - which is the most dangerous fat of all. Everybody has a six pack - it's just that most peoples' six-packs are hidden by the fat over them.
Formatting edit.
[Edited 5/10/13 7:35am]
We don’t mourn artists because we knew them. We mourn them because they helped us know ourselves.
I have previously mentioned that I struggle with the gut. When I lose weight, my arms & legs get scrawny while my gut seems to be immune.
Recently I managed to lose some of the gut by both cutting calories AND doing intense abdominal workouts. I think (no, I KNOW) that I have a weak core, so the plan is to re-start the ab-specific workouts.
I weighed myself the other day, and was horrified to find that I've actually GAINED weight even though I've been eating less. I hit 190lbs (86.18kg). I'm only 5'-7" (1.7m & that's standing TALL) with a frame that leans towards ectomorph (thin wrists, narrow shoulders, etc.) so I probably should weigh around 140lbs/63.50kg (according to THIS).
So...time to hit the "low energy density" foods I guess.
Big belly, skinny limbs is a sign of insulin resistance. Go on a low-carb diet and the gut will go away. (They call it a beer gut for a reason. Beer is basically liquid bread - or pasta - or whatever your carb of choice happens to be.)
The abdominal workouts didn't make your gut smaller. If you have a big belly, it's because there is fat under the muscle - which is the most dangerous fat of all. Everybody has a six pack - it's just that most peoples' six-packs are hidden by the fat over them.
Formatting edit.
[Edited 5/10/13 7:35am]
I've never heard of insulin resistance. Time to google!!!
I crave carbs btw. Bread, pasta, tortillas, rice...I am a carb FIEND.
By St. Boogar and all the saints at the backside door of Purgatory!
Big belly, skinny limbs is a sign of insulin resistance. Go on a low-carb diet and the gut will go away. (They call it a beer gut for a reason. Beer is basically liquid bread - or pasta - or whatever your carb of choice happens to be.)
The abdominal workouts didn't make your gut smaller. If you have a big belly, it's because there is fat under the muscle - which is the most dangerous fat of all. Everybody has a six pack - it's just that most peoples' six-packs are hidden by the fat over them.
Formatting edit.
[Edited 5/10/13 7:35am]
I've never heard of insulin resistance. Time to google!!!
I crave carbs btw. Bread, pasta, tortillas, rice...I am a carb FIEND.
It's a precursor to diabetes.
Basically, most American adults are developing insulin resistance, and much of it is due to our addictions to sugars and breads. You can't avoid it in ANY processed food, especialy since corn syrup is in everything.
When you have insulin resistance, you're going to be hungry more often, your body will be better at gaining weight, and you'll be tired ALOT during the day.
I don't believe this woman in the story is only consuming 700 calories though. I just can't for the love of me believe she's telling the truth about it. She has to be sneaking calories in somehow, and obviously not exercising at all. Low muscle mass is the only thing that I can think of that could possibly allow a person to gain weight like that. She's got to be made of skin and fat.
If you want to reduce insulin resistance the MOST EFFEcTIVE way is to exercise more. Diet is important, but too many people are just not exercising. I'm in my 5th week of a vigorous exercise program, and for the first 2 weeks, I saw marginal gains. But, now it's easy--almost effortless the gains that I am making at the gym and with my weight reduction.
That woman needs to lift some weights, post haste.
I've never heard of insulin resistance. Time to google!!!
I crave carbs btw. Bread, pasta, tortillas, rice...I am a carb FIEND.
It's a precursor to diabetes.
Basically, most American adults are developing insulin resistance, and much of it is due to our addictions to sugars and breads. You can't avoid it in ANY processed food, especialy since corn syrup is in everything.
When you have insulin resistance, you're going to be hungry more often, your body will be better at gaining weight, and you'll be tired ALOT during the day.
I don't believe this woman in the story is only consuming 700 calories though. I just can't for the love of me believe she's telling the truth about it. She has to be sneaking calories in somehow, and obviously not exercising at all. Low muscle mass is the only thing that I can think of that could possibly allow a person to gain weight like that. She's got to be made of skin and fat.
If you want to reduce insulin resistance the MOST EFFEcTIVE way is to exercise more. Diet is important, but too many people are just not exercising. I'm in my 5th week of a vigorous exercise program, and for the first 2 weeks, I saw marginal gains. But, now it's easy--almost effortless the gains that I am making at the gym and with my weight reduction.
That woman needs to lift some weights, post haste.
[Edited 5/10/13 7:59am]
Yeah, I've been craving sugar alot.
Time to make a change.
By St. Boogar and all the saints at the backside door of Purgatory!
Basically, most American adults are developing insulin resistance, and much of it is due to our addictions to sugars and breads. You can't avoid it in ANY processed food, especialy since corn syrup is in everything.
When you have insulin resistance, you're going to be hungry more often, your body will be better at gaining weight, and you'll be tired ALOT during the day.
I don't believe this woman in the story is only consuming 700 calories though. I just can't for the love of me believe she's telling the truth about it. She has to be sneaking calories in somehow, and obviously not exercising at all. Low muscle mass is the only thing that I can think of that could possibly allow a person to gain weight like that. She's got to be made of skin and fat.
If you want to reduce insulin resistance the MOST EFFEcTIVE way is to exercise more. Diet is important, but too many people are just not exercising. I'm in my 5th week of a vigorous exercise program, and for the first 2 weeks, I saw marginal gains. But, now it's easy--almost effortless the gains that I am making at the gym and with my weight reduction.
That woman needs to lift some weights, post haste.
Basically, most American adults are developing insulin resistance, and much of it is due to our addictions to sugars and breads. You can't avoid it in ANY processed food, especialy since corn syrup is in everything.
When you have insulin resistance, you're going to be hungry more often, your body will be better at gaining weight, and you'll be tired ALOT during the day.
I don't believe this woman in the story is only consuming 700 calories though. I just can't for the love of me believe she's telling the truth about it. She has to be sneaking calories in somehow, and obviously not exercising at all. Low muscle mass is the only thing that I can think of that could possibly allow a person to gain weight like that. She's got to be made of skin and fat.
If you want to reduce insulin resistance the MOST EFFEcTIVE way is to exercise more. Diet is important, but too many people are just not exercising. I'm in my 5th week of a vigorous exercise program, and for the first 2 weeks, I saw marginal gains. But, now it's easy--almost effortless the gains that I am making at the gym and with my weight reduction.
That woman needs to lift some weights, post haste.
[Edited 5/10/13 7:59am]
Yeah, I've been craving sugar alot.
Time to make a change.
I know this seems awfully opportunistic of me given the current situation, but hot and heavy love making with Asian men burns ALOT of calories and has been proven to reduce insulin resistance.
I know this seems awfully opportunistic of me given the current situation, but hot and heavy love making with Asian men burns ALOT of calories and has been proven to reduce insulin resistance.
Well you did just ruin my appetite so thanks for the few pounds I'll be losing today!
By St. Boogar and all the saints at the backside door of Purgatory!
Are there any former sugar addicts here? I've been trying to kick it for years without success. Tried going cold-turkey and end up feeling horrible and always having to go back to sugar to feel better.
And please don't say eat fruit or chew gum becaus that does not help.
"It's not nice to fuck with K.B.! All you haters will see!" - Kitbradley
"The only true wisdom is knowing you know nothing." - Socrates
Are there any former sugar addicts here? I've been trying to kick it for years without success. Tried going cold-turkey and end up feeling horrible and always having to go back to sugar to feel better.
And please don't say eat fruit or chew gum becaus that does not help.
Kicking sugar is hard. You feel like absolute shit for at least two weeks. You just have to gut it out.
A few things to do:
1. Never let yourself be hungry. If you're hungry, it's the easiest thing in the world to slide back into bad habits. Keep healthy snacks around - nuts, cheese and veggies are especially good - and give yourself permission to eat them whenever you want. Don't even worry about the calories or fat. You're trying to stave off hunger pangs and headaches - that's the most important thing.
2. Be aware that things like fruit - even if it's supposed to be healthy - pack a lot of sugar. Keep your fruit intake to stuff that's more water, less sugar - berries and melon are excellent.
3. Shop the perimeter. Don't even go into the interior aisles of the supermarket for awhile. All the fresh food is around the outside of the store. And it goes without saying that you shouldn't shop while hungry.
4. Pasta and bread are sugar. They are. They're metabolized exactly the same way. If you've given up "sugar" and are still wolfing down bread and pasta, that's why you can't get off sugar. You have to get off all of that stuff.
Part of the reason people tend to fall off of low-carb diets is because they're downright painful in the beginning. If you can get through the first few weeks, it gets a lot easier. Take it easy - don't feel like you have to work out like crazy or otherwise push yourself. Let your body handle the work at hand and then into other stuff.
[Edited 5/10/13 9:37am]
We don’t mourn artists because we knew them. We mourn them because they helped us know ourselves.
How did they determine that she's obese? By using the BMI? The BMI is a crock of shit. This woman might have dense bones and carry a lot of muscle. By BMI standards, I'm obese - and I'm a lot more "solid" than most women who have a lower BMI than I.
If she truly is overweight due to excess body fat, have they checked her thyroid? I don't mean the piddly little general TSH test they do at your physical. I mean an in-depth, full-tilt thyroid check. One that measures total T4, T3 and free T4. A lot of people are told their thyroid function is "normal" when it's actually low.
How old is she? Have they checked her progesterone and estrogen levels? From my early 40s, I experienced a slow, but steady weight gain - without any change in my eating habits and activity level. Nothing I did would budge the weight. Fast forward a few years. I started having hot flashes and saw a new doctor who put me on progesterone. I lost 20 pounds just like that. I mean...the weight literally fell off.
Sometimes it isn't only about what you're eating. If this woman is truly averaging 750 calories/day and can't lose weight, then something else is wrong.
The trainer in the article says its not just this one woman - she is a typical example of women who have come to him over the years.
Someone so heavy, short and sedentary is likely to be obese rather than muscular.
I have previously mentioned that I struggle with the gut. When I lose weight, my arms & legs get scrawny while my gut seems to be immune.
Recently I managed to lose some of the gut by both cutting calories AND doing intense abdominal workouts. I think (no, I KNOW) that I have a weak core, so the plan is to re-start the ab-specific workouts.
I weighed myself the other day, and was horrified to find that I've actually GAINED weight even though I've been eating less. I hit 190lbs (86.18kg). I'm only 5'-7" (1.7m & that's standing TALL) with a frame that leans towards ectomorph (thin wrists, narrow shoulders, etc.) so I probably should weigh around 140lbs/63.50kg (according to THIS).
So...time to hit the "low energy density" foods I guess.
You should keep track of measurements not only weight.
Now I'm working on a generalization that for women, that we burn approximately 10 calories per pound of weight in a sedatary lifestyle, more for more active lifestyles. I realize it's not exact but that's what I got. So I'm assuming she either has some serious health issues going on or she's consuming more calories than maybe she's aware of per week. It's easy to do with some much foodlike stuff right at one's fingertips, people tend to lose track of what they actually are eating AND drinking.
Now I'm working on a generalization that for women, that we burn approximately 10 calories per pound of weight in a sedatary lifestyle, more for more active lifestyles. I realize it's not exact but that's what I got. So I'm assuming she either has some serious health issues going on or she's consuming more calories than maybe she's aware of per week. It's easy to do with some much foodlike stuff right at one's fingertips, people tend to lose track of what they actually are eating AND drinking.
This woman binges. 700 calories isn't enough so here and there she pigs out. She has a metabolism so slow that any extra calories are held onto.
I don't believe this woman in the story is only consuming 700 calories though. I just can't for the love of me believe she's telling the truth about it. She has to be sneaking calories in somehow, and obviously not exercising at all. Low muscle mass is the only thing that I can think of that could possibly allow a person to gain weight like that. She's got to be made of skin and fat.
Actually, the whole point of the article is that this can happen to folks. She certainly had to be consuming a certain amount of calories to get obese but at some point you can change and this can actually happen to anyone. You CAN actually consume far too few calories to lose weight. There is all kinds if evidence that supports this.
The most important thing to get out of all of this is that your diet and exercise regimen along with your biometric measures (blood pressure, cholesterol, etc.) is more important that any weight on the scale.
I don't believe this woman in the story is only consuming 700 calories though. I just can't for the love of me believe she's telling the truth about it. She has to be sneaking calories in somehow, and obviously not exercising at all. Low muscle mass is the only thing that I can think of that could possibly allow a person to gain weight like that. She's got to be made of skin and fat.
Actually, the whole point of the article is that this can happen to folks. She certainly had to be consuming a certain amount of calories to get obese but at some point you can change and this can actually happen to anyone. You CAN actually consume far too few calories to lose weight. There is all kinds if evidence that supports this.
The most important thing to get out of all of this is that your diet and exercise regimen along with your biometric measures (blood pressure, cholesterol, etc.) is more important that any weight on the scale.
No. Not possible.
You're body has a minimum threshold for what it must use a day. The brain alone requires 300 calories to just think a day. The resting body averages 1300 calories (average sized person). And that's a sedentary resting body. This woman would have to be so sedantary, and lack so much muscle mass that it's down to 700---I am absolutely sure she's lying. She's probably consuming several hundred more per day.
Now I'm working on a generalization that for women, that we burn approximately 10 calories per pound of weight in a sedatary lifestyle, more for more active lifestyles. I realize it's not exact but that's what I got. So I'm assuming she either has some serious health issues going on or she's consuming more calories than maybe she's aware of per week. It's easy to do with some much foodlike stuff right at one's fingertips, people tend to lose track of what they actually are eating AND drinking.
This woman binges. 700 calories isn't enough so here and there she pigs out. She has a metabolism so slow that any extra calories are held onto.
I'm sorry but I have diabeties myself and our forgetting a few foods that r high n carbs and starches...potatoes r a big factor...carrots r one as well...oranges have high sugar in them too..is y they say to drink OJ when ones sugar is low....I can't stand OJ I'd rather drink a Coke any day...my grandmother is a skinny twig n she is on oral meds for her diabeties..my mom she is insulin dependent... plus on many other medications that also intervene with her insulin n other meds so the side effects sometimes counter the other drugs side effects....I have cut out sugar n never keep it in the house if I want something sweet like for my tea I'll add sweetner...and I never keep pasta n potatoes around either..it also depends what meds the person takes n the genes and many other factors..as for the lady that is 180 lbs in the OP story...she isn't obese..hell I'm 190 and I'm happy with it..people don't like they can kiss my ass
Smurf theme song-seriously how many fucking "La Las" can u fit into a dam song Proud Wendy and Lisa Fancy Lesbian asskisser
Are there any former sugar addicts here? I've been trying to kick it for years without success. Tried going cold-turkey and end up feeling horrible and always having to go back to sugar to feel better.
And please don't say eat fruit or chew gum becaus that does not help.
Kicking sugar is hard. You feel like absolute shit for at least two weeks. You just have to gut it out.
A few things to do:
1. Never let yourself be hungry. If you're hungry, it's the easiest thing in the world to slide back into bad habits. Keep healthy snacks around - nuts, cheese and veggies are especially good - and give yourself permission to eat them whenever you want. Don't even worry about the calories or fat. You're trying to stave off hunger pangs and headaches - that's the most important thing.
2. Be aware that things like fruit - even if it's supposed to be healthy - pack a lot of sugar. Keep your fruit intake to stuff that's more water, less sugar - berries and melon are excellent.
3. Shop the perimeter. Don't even go into the interior aisles of the supermarket for awhile. All the fresh food is around the outside of the store. And it goes without saying that you shouldn't shop while hungry.
4. Pasta and bread are sugar. They are. They're metabolized exactly the same way. If you've given up "sugar" and are still wolfing down bread and pasta, that's why you can't get off sugar. You have to get off all of that stuff.
Part of the reason people tend to fall off of low-carb diets is because they're downright painful in the beginning. If you can get through the first few weeks, it gets a lot easier. Take it easy - don't feel like you have to work out like crazy or otherwise push yourself. Let your body handle the work at hand and then into other stuff.
[Edited 5/10/13 9:37am]
Thanks! I think your first point has probably been my biggest obstacle. I go too long without eating sometimes and start to feel tired, foggy and cranky. So when I do finally get around to eating, I head straight for the sugarey carbohydrates because that's an immediate pick-me-up..
"It's not nice to fuck with K.B.! All you haters will see!" - Kitbradley
"The only true wisdom is knowing you know nothing." - Socrates
Are there any former sugar addicts here? I've been trying to kick it for years without success. Tried going cold-turkey and end up feeling horrible and always having to go back to sugar to feel better.
And please don't say eat fruit or chew gum becaus that does not help.
Kicking sugar is hard. You feel like absolute shit for at least two weeks. You just have to gut it out.
A few things to do:
1. Never let yourself be hungry. If you're hungry, it's the easiest thing in the world to slide back into bad habits. Keep healthy snacks around - nuts, cheese and veggies are especially good - and give yourself permission to eat them whenever you want. Don't even worry about the calories or fat. You're trying to stave off hunger pangs and headaches - that's the most important thing.
2. Be aware that things like fruit - even if it's supposed to be healthy - pack a lot of sugar. Keep your fruit intake to stuff that's more water, less sugar - berries and melon are excellent.
3. Shop the perimeter. Don't even go into the interior aisles of the supermarket for awhile. All the fresh food is around the outside of the store. And it goes without saying that you shouldn't shop while hungry.
4. Pasta and bread are sugar. They are. They're metabolized exactly the same way. If you've given up "sugar" and are still wolfing down bread and pasta, that's why you can't get off sugar. You have to get off all of that stuff.
Part of the reason people tend to fall off of low-carb diets is because they're downright painful in the beginning. If you can get through the first few weeks, it gets a lot easier. Take it easy - don't feel like you have to work out like crazy or otherwise push yourself. Let your body handle the work at hand and then into other stuff.
[Edited 5/10/13 9:37am]
Thanks! I think your first point has probably been my biggest obstacle. I go too long without eating sometimes and start to feel tired, foggy and cranky. So when I do finally get around to eating, I head straight for the sugarey carbohydrates because that's an immediate pick-me-up..
Your body tells you do go for sweets when you're hungry because it's the fastest source of energy for a failing system.
I read the other day that meth addicts and heroin addicts don't bother eating stir days but have intense sugar cravings.
Thanks! I think your first point has probably been my biggest obstacle. I go too long without eating sometimes and start to feel tired, foggy and cranky. So when I do finally get around to eating, I head straight for the sugarey carbohydrates because that's an immediate pick-me-up..
Your body tells you do go for sweets when you're hungry because it's the fastest source of energy for a failing system. I read the other day that meth addicts and heroin addicts don't bother eating stir days but have intense sugar cravings.
Yeah, I've known some drug addicts who pretty much survived off of sugar.
"It's not nice to fuck with K.B.! All you haters will see!" - Kitbradley
"The only true wisdom is knowing you know nothing." - Socrates
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I've never heard of insulin resistance. Time to google!!!
