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**NEWSFLASH** IT DOEs WORK.

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  • #51
    From
    Science-Based Medicine
    Exploring issues and controversies in the relationship between science and medicine

    Published by Steven Novella under Public Health

    From my perspective the failure of the weight-loss industry and public health measures is due to a failed approach - focusing on factors that have a small overall effect on weight loss while neglecting those that have a huge impact.

    From an individual perspective, weight loss is simple (although not easy). It is a matter of calories in vs calories out - you cannot escape this equation. This means eating less and moving more. Simple, basic strategies to help reduce caloric intake seem to be the most effective. This means portion control, and limiting calorie-dense foods. The latter requires knowing how many calories are in food you are likely to consume (that Starbucks Mocha Breve has 580 calories). Limiting total caloric intake also means keeping track of how much you eat - which is deceptively difficult to do. Most people fail on diets because they simply underestimate their total caloric intake.

    A recent study published in American Journal of Preventive Medicine showed that simply keeping a daily diary of food intake doubled total weight loss in a 5 month study (participants who kept a diary lost an average of 17.5 pounds). This is a significant difference, and the amount of weight lost was also significant. This supports other evidence that methods for estimating and keeping track of caloric intake are very predictive of successful weight loss.

    And yet this huge effect from a simple technique was overshadowed in the media by another recent study that showed that those on a low carb diet lost an extra four pounds over 2 years over low-fat dieters (for a total of about 10 pounds). Wow - 4 pounds over 2 years. The media touted this as vindication for low-carb dieting, when it really showed that the diets did not work very well, and any differences among them were practically insignificant.

    Now we are told that a pill can reproduce the effects of exercise. The media hails this as a boon to couch potatoes. It did not take long, however, for others to point out that the studies performed on mice did not consider many of the known benefits of exercise. At least for now, there is no exercise in a pill.

    The pattern is clear - the media thinks (and they may be right) that the public is interested in learning how to lose weight without calorie restriction and exercise. They would rather eat different food than less food, and exercise “smart” rather than frequently. But the data does not comply.

    By obsessing over effects so small that it is controversial if they even exist, and if they do their impact would be minor - the media and self-help industry are likely worsening the obesity problem. Rather there should be an emphasis first on what does work. Here is a quick summary: (Standard disclaimer - this is for information only, not individual medical advise. Many people have individual health concerns that affect their diet and ability to exercise, so if necessary consult your physician.)

    - Eat fewer calories. Do this by:

    - Choosing lower calorie and less calorie dense food, and by avoiding large calorie extras.

    - Avoid drinking calories.

    - Use portion control (just don’t take that second helping).

    - Track your food intake with a convenient and simple system, at least until you get a better feel for where your calories are coming from.

    - Increase your calorie output by exercising more, at least three days a week, but more is better.

    - Do something you enjoy as you are much more likely to keep up with it. Likewise, make it as convenient as possible.

    - Little activities add up, so take the stairs when you can, walk when you can, and spend more time in recreation that involves moving rather than sitting.

    - Weigh yourself weekly to assess how you are doing so you can make adjustments as necessary.

    Those are the basics - you should at least start with these steps. The goal is long-term weight control, not a quick fix. That is the other problem with most “diets”- they emphasize short term weight loss rather than long term health and weight control. Forget about highly restrictive diets - no one sticks with them. Forget about really complex diet plans - no one sticks with them. Forget about plans where you have to buy special food - no one sticks with them.

    Basically - do not think to yourself, “I just need to get these X pounds off then I can switch to long term maintenance.” The problem with this approach is that almost everyone gains all the weight back. You are better off just going to the long term plan initially - don’t be lured by the promise of rapid weight loss.

    From a public health perspective the issues are more challenging. Education can help individuals, but does not have a huge statistical impact on the public. Measures that are helpful are those that make better food choices easier. At my hospital cafeteria, for example, the sandwich counter used to offer two choices for sides, pretzels or potato chips. That was it. Now they off carrot sticks or celery, so that’s what I get. The default choice contains many fewer calories. Those types of measures work.

    The trend in marketing, however, has been counter productive. Products are promoted as low-fat or low-carb (depending on your preference) - but neither are necessarily low calorie. They simply replace fat calories with carbs, or vice versa. So people end up eating more total calories because they think they are eating healthy. It’s counter productive. Printing nutritional information on the side of the package is nice, but it hasn’t helped.

    Bottom line time

    The public would be better off if they completely ignored the weight loss industry, avoided self-help weight loss books and diets, and simply focussed on some basic principles, as outlined above. Public health measures should focus on making default choices more healthful and lower calorie. We are starting to see a trend in this direction, in response to public demand. You can now get apple slices instead of french fries as a side in your kid’s Happy Meal. I can get carrot sticks instead of potato chips with my tuna on rye. But if there is going to be a reversal of the obesity trend in the West much more has to be done.

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    • #52
      Originally posted by DA1CATAS View Post
      2 slices pizza and coffe for breakfast...9:30 ....1 slice pizza and chicken with ranch sauce (1 chicken) 1:30......... Sweet potato (with butter so it tastes like pie lol.) and chiekn at 5 pm..... same thing again at 9pm and some banana split ice cream b4 bed.

      went to bed pound under what I woke up, with absolutely no training..

      With training today I lost like 4.

      I have always lost weight easily when about to fight.. but this was ridiculous... I was eating all the time whateva I wanted 4 hours isn't that long to wait at all.. especially if you sleep and do some stuff .. its great.

      I'll never have a weight problem again with this.


      will make a video if someone wants some proof or sumthin. People on here have been saying this for the longest.. i just never tried or believed.. thought I would just keep gaining.. But man .. its great.


      Now I'm going to start throwing in FRUITS for some meals.. I can only imagine how much i will lose.
      for real?? you ate all that **** and were still cool? u aint eatin all that everyday though are you. cuz im gettin back in the game and i need to lose some pounds, and if u been eatin whatever u want and losin weight still, then **** i'm all aboard. gimme some details if u aint busy. peace.

      Comment


      • #53
        eating 6 meals a day will not speed up your metabolism, recent studies prove this. Its been bodybuilding dogma for quite a while and it was only assumed to be true from poor studies and observations.

        The benefit of eating so often is to control your blood sugar levels so your appetite will be at bay. Also if you are eating high dosages of protein in many sittings it triggers protein synthesis more often. Protein synthesis means muscle growth.

        To the threadstarter, you have very good genetics and with a few years of weightlifting you could even become a top amateur bodybuilder if u wanted too.
        But the majority of us couldn't eat icecream, burgers etc we would get fat

        Comment


        • #54
          Originally posted by The_One77 View Post
          eating 6 meals a day will not speed up your metabolism, recent studies prove this. Its been bodybuilding dogma for quite a while and it was only assumed to be true from poor studies and observations.

          The benefit of eating so often is to control your blood sugar levels so your appetite will be at bay. Also if you are eating high dosages of protein in many sittings it triggers protein synthesis more often. Protein synthesis means muscle growth.

          To the threadstarter, you have very good genetics and with a few years of weightlifting you could even become a top amateur bodybuilder if u wanted too.
          But the majority of us couldn't eat icecream, burgers etc we would get fat
          That is true, we can't. But if you eat healthy meals spread out it helps you lose wieght for the reasons you described. Some would argue that improved protein synthesis will result in your metabolism being increased indirectly. Also, the research always contradicts other research and so on. Do what works best for you.

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          • #55
            anyone who has studied sports nutrition even to a basic level knows eating every 3-4 hours is the way to go. I don't think that's any kind of groundbreaking revelation

            It's really a matter of food preparation, that is the key. I spend several hours on a sunday morning preparing food for the week

            Comment


            • #56
              Originally posted by The_One77 View Post
              eating 6 meals a day will not speed up your metabolism, recent studies prove this. Its been bodybuilding dogma for quite a while and it was only assumed to be true from poor studies and observations.

              The benefit of eating so often is to control your blood sugar levels so your appetite will be at bay. Also if you are eating high dosages of protein in many sittings it triggers protein synthesis more often. Protein synthesis means muscle growth.

              To the threadstarter, you have very good genetics and with a few years of weightlifting you could even become a top amateur bodybuilder if u wanted too.
              But the majority of us couldn't eat icecream, burgers etc we would get fat


              Da1 does have good genetics - I won't argue that. But too many of you are on his nuts about how he can eat like **** and get as ripped as he is. You have to realize that if he eats like that constantly, he will still gain fat and will get fat. Da1 trains more than most of us, so he can remain ripped. I've read some of his posts before and da1 understands a good diet, and I'm sure he follows it when he's training for fights. Da1 isn't superman like many of you make him out to be.

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              • #57
                Originally posted by sukhenkoy View Post
                [/B]

                Da1 does have good genetics - I won't argue that. But too many of you are on his nuts about how he can eat like **** and get as ripped as he is. You have to realize that if he eats like that constantly, he will still gain fat and will get fat. Da1 trains more than most of us, so he can remain ripped. I've read some of his posts before and da1 understands a good diet, and I'm sure he follows it when he's training for fights. Da1 isn't superman like many of you make him out to be.

                For a 17 year-old, you have suprising maturity.

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                • #58
                  Originally posted by Stormin' Norman View Post
                  For a 17 year-old, you have suprising maturity.
                  Thanks man

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                  • #59
                    Originally posted by sukhenkoy View Post
                    Thanks man
                    It means your a geek.

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                    • #60
                      Obviously you were raised properly, and if you weren't, then you deserve even more credit. Look, from a 25 year old to a 17 year old, I'm sure you already know this. But a good piece of advice I wish I would've respected at that age, is this little piece of knowledge...you are who you hang out and associate with. Stay away from drugs, and people who mess with them. Even if you see a successful athlete you know smoking a little grass, just don't **** with it, or anything else. Pills, of any kind, either...

                      Look, I'm not tryin' to be a parent, but you got alot of potential in life...Wasted potential and talent is the ugliest thing on the planet, imo, next to seeing a pregnant woman with a cigarette.

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