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Archive for the ‘fat’ Category

Don’t Drink Water and You Will Get Fatter!

Thursday, April 8th, 2010

Fat Butt Guy Floating In The AirOK, I won’t bore you and tell you again that you need to drink more water per day. You already know this. Weight loss and drinking water are absolutely related.  Perhaps knowing the scientific reasons for drinking more water will help you decide to drink more water, but probably not.

BUT, if I were to to tell that when you drink more water, that your body will burn its own fat, would you finally decide to drink more water? Let me give you the facts. I will also give you an exact plan that you can use to drink the water you need.

Everyone has an established habit about drinking water. When I was a boy, my Dad used to love to go fishing.  My Dad is and was a minimalist. He would go out with the absolute minimum amount of equipment because sometimes he would need to walk through the woods for a mile or so to find a secluded fishing spot.

Water, was not on my Dad’s list of things to carry a mile. We would be out for the whole day with nothing to drink, at all, all day. I was very thirsty, but I refused to complain, because I learned early that that is not what men do. So I grew up, as water-independent, as a desert camel.

Maybe you have reasons for how much water you drink. The Institute of Medicine recommends that men drink 3 liters of water per day. The Mayo Clinic shows that about 80% of your water intake comes from water and other beverages, and 20 % from foods. Foods like tomatoes, watermelons and other succulent fruits and vegetables are nearly 90% water.

To know why you need to drink more water to burn fat, you need to know these three facts that will change your mind:

  • Fat Metabolism Slows Without Water - being even 1 percent dehydrated can cause a significant drop in your metabolism, which can also interfere with weight loss. Just so you know, metabolism is measured in how many calories your body will burn for you per hour.  From an article on water’s effect on fat metabolism :  very simply, your liver is the organ that metabolizes (or burns) fat. Fat is burned in the liver into usable energy for the body. This is the process of burning fat and is the major process for losing weight. When you don’t drink enough water, it is actually your kidneys that can’t do their job due to the lack of water. OK, now your kidneys are the organs  that  filter waste products from your blood and they require a lot of water to work properly. When you are low on water (dehydrated) the kidneys slow down and the liver has to pick up the slack to filter out the waste. This means that the liver now has to do the kidney’s job of ridding  your body of toxins and is now too busy to metabolize fat, thus fat metabolism slows down and you lose less weight. So when you are low on water, you aren’t burning as much fat!
  • Don’t Get Any Fatter Now, By Drinking More Water Now – from Dr. Melina Jampolis , Physician Nutrition Specialist she states that published in 2008 in the Journal of the American Dietetic Association, people who drank water before meals ate an average of 75 fewer calories at that meal. This may not seem like much, but if you ate 75 fewer calories at lunch and dinner for the next year, you could lose about 14½ pounds! Drink water before a meal and you won’t gain more fat.
  • Drinking water burns calories immediately - Wendy Bumgardner a certified marathon coach, states that  drinking water burns calories within one hour. She states that for every 1 liter of water you can burn about 50 calories (which is about 5 M&M’s, plain, not peanut). This is not many calories, but is based on the fact the stomach needs to warm the water and uses about those many calories. This is also backed by findings of the Journal of Clinical Endocrinology and Metabolism, December, 2003. The big finding is that for men, the calories burned comes from stored fat.

Based on these huge findings, here is what to do with water to get your body into a fat burning machine. Just do these two things:

  1. Drink 2 – 12oz glasses of water before every meal and drink 1 – 12oz  glass of water between any smaller meal or snack. As I advise my clients, if you are at a restaurant, do not even order food before you drink two glasses of water. If you follow this one routine before you eat 3 meals and 2 snacks per day, you will have drunk nearly 3 liters of water per day. I do this every day and it is a habit that I have gotten accustomed to really quickly.
  2. Watch Yourself! - do you frequently have headaches? You might need more water. Check your urine. Do you urinate very little.  If your urine is smelly or yellow, you might be low on water. Is your skin dry? Is your mouth dry? These are more signs of dehydration. Watch how you feel and look. Adjust the water in step #1 up to more water if these or other symptoms are frequent.

OK, right now, just drink a glass of water, and then think about what I just told you. Based on statistical facts, if you’re reading this, you probably need to drop some weight. And further that if you are fat, by scientific fact, you are not using water to lose your weight for you. How many times do you need to be told to drink more water? Please follow someone’s advice. I hope that this article has finally lit a fire under your ass, to make a change that will allow your body to lose weight itself.

Won’t that be nice?

Weight Loss is About Energy

Tuesday, March 30th, 2010

I listened to a podcast today that was recorded many months ago. I listen to the Everything is Energy podcast when I go out for my 4 mile walk 5 times a week. I walk through a beautiful forest along the Fox river here in northern Illinois. I have been walking or jogging this trail for nearly 20 years and I never get tired of it.

On this particular podcast was a guy name Stu Zimmerman from Inner Espresso.  He talked about how money is like water. When it’s moving it is powerful. When it’s stagnant, it sort of gets sick and stagnant and “self-pollutes.” Suddenly I thought, “that that’s just like energy in your body.” When you eat something and the body does not process it into action, or heat or thought, it sort of gets stored as belly fat. Belly fat is like self-made body pollution from stored energy.

Belly fat and his side kick (the love handles)  is the stuff that we avoid for obvious reasons:

  • Causes heart attack
  • Causes type II diabetes
  • Drains your energy
  • Looks horrible on us.

You know the feeling of belly fat. You cannot bend over without feeling you are going to pass out or you just plain cannot tie your shoes. You can’t play with your kids in the yard or even get down on the floor with them, because of your gut. You would never consider taking off your shirt at the pool or beach. You always wear a hoodie or jacket with sweat pants, because it’s the only thing that can house your bulk.

Here’s why looking at fat like stored energy is really powerful. Although the body can store fat, the body was really mostly designed to process energy. Energy stored as fat is just a side business of the body. One of my bosses from years ago in my corporate days,  had a poster hung on his wall that stated “A ship is safe in a harbor, but that is not what ships are made for.” Same thing for body fat.

Here are simple steps to use in maximizing the energy that you put into your body as the next bite you will take:

  1. First – visualize the fat already stored in your body as stored energy.
  2. Second – Realize that when you take the next bite, you are already putting more fuel into your “fuel tank” that is way full. It’s more than full. As a matter of fact, you have created several auxiliary tanks to store all of your fuel.
  3. Decide to forego that next bite or snack and draw down on your fat reserves starting right now to reverse the direction of the weight gain.

It’s that simple. Every time that you put your body into a calorie deficit, you will lose weight. What’s a calorie deficit? It’s when you are using more fuel than you take in everyday. It’s simply a numbers game.

Try this right now. Total up the calories you ate today. Make a list right now of everything you ate today and how many calories are in them.  If the total calories you have eaten, or will eat, exceeds the calories burned for a guy your age, you will gain more fat. If it’s less, you will starting burning up fat, right now.

So now go do it.

Does Eating Really Satisfy You?

Thursday, March 18th, 2010

Grumble Mouthed Fat GuyI remember when I was in grade school, my 6th grade teacher asked the open-ended question “what did we like most about school?”  The answer blurted out by the ever loud-mouthed guy sitting in the back of the class was “lunch!” That was probably more of a truthful answer than I think the teacher-dude had considered.

But, now I wonder whether the answer has really changed that much that I am older and supposedly smarter.  Up to a few months ago, I had adopted some daily habits that had high calorie meals, snacks and drinks built-in. It is often difficult to find out how these habits snuck into a formerly healthy eating habit.

Weight loss means fat loss. Runaway male eating habits are most likely where I had fallen off the wagon. When I was eating on auto-pilot is where I was packing on the fat on my belly, love handles and under my chin. Yuch! The dumbest part of this whole thing is that I was not really enjoying what I was eating either. An extra slice of cheese, another beer, a handful of cookies were just fleeting pleasures that were not that enjoyable.

When I recognized that this fat is heavily linked to heart attack, diabetes and hypertension makes this situation even more scary. Eating myself into dis-health is just plain stupid. I realized that this had to stop, because I saw this weight gain as sort of permanent. Even after 30 years of healthy living, I had lost control of my weight. I had to make a change.

The medical facts are that obesity is not linked to either eating too much fat or carbohydrates (see “Food preferences and body weight control” France Bellisle – 1995). It is not linked to food choices. Obesity has been shown to be more prevalent among lower socio-economic strata, yet look around at your well-educated friends and you will see many fat guys and gals.

Here is What To Do

Here are a few simple things to do to make sure that you are getting satisfaction out of what you eat. Think about your level of satisfaction of your food. I’ll bet it is more about habit than satisfaction. Addiction is sort of an emotional attachment to a habit. See if these things are true for you:

1. Do you see your typical day as consisting of a few “high satisfaction” moments or peaks of eating? If you do, it is addiction or at least heavy habits. There is nothing wrong with enjoying a good meal, snack or drink. But there is a lot of life going on between those peaks to be enjoyed. Food is just part of it.

2. Have you given up on losing weight? The question is have you given up on paying attention to what you eat, because you think you are a lost cause or not worthy of taking care of yourself. Or are you so attached to eating that your body is ballooning out of control? In this case, my guess is that you are not enjoying food enough. Sounds crazy, but fat guys are not the people that enjoy the food too much, but rather are hooked on the taste rather than savoring it.

3. Do you secretly fear going into a gym because you are terrified of someone seeing a pathetic fat guy? This is a real fear. Most likely the other people are way too involved with themselves and aren’t really paying attention to you. When you get home from this emotional ordeal, either food is a reward or a refuge. Don’t let exercise become an ordeal that you need to recover from. Food as a reward is also not a winning deal.

Here is a healthy definition of food that should help you decide whether you are running off the rails:

Food -  fuel that has been made tasty by nature.

Don’t stockpile fuel!

The Four Letter Word – Diet

Friday, March 12th, 2010

Ice Cream or Apple? - The Male Weight Loss QuestionLet me guess. Your gut reaction to the word DIET makes you sick, just thinking about it. It sounds like something women do, right? Maybe it is an aspect unique to being a man, maybe not. We don’t like diets. So let’s just agree openly, that there’s no uglier aspect of losing weight than THE DIET.

Is Food Your Payoff?

After you work all day, exercise, pay bills, take care of friends and family, you are probably looking for some type of payoff.  Food is probably the payoff and is your bad habit. Where I live in the Chicago area, we have great food – Chicago-style pizza, Chicago-style hot dogs, beef and sausage sandwiches and fries. These are some of the great cultural advantages of living here. Unfortunately, they’re all calorie monsters too.

Need To Get Your Belly Fat Handled

The gut, belly fat or love handles are the tell-tale signs of a guy that is eating “his share” and more. To lose weight, any one of the above  foods are very high in calories, and should be avoided. But to avoid heart attack, diabetes or high blood pressure, it is absolutely necessary to eliminate the fat on your waist. It is worth the effort to just simply gain back your energy and youthful vitality that comes from losing the gut.

Just Say No To Diet

What I am telling you in this article, is rather than drastic dieting,  start making only small changes. Your friends do not need to know what you are doing. And that is why this strategy works. Small habits stick. These are small changes that you can make once per week that will start taking you in the proper direction to reducing your bulk. Here are some examples of what I have done. I am living proof that these small improvements can change your life. But are you ready to be what you desire for yourself?

What To Do

  • Drink 2 glasses of water before each meal – you need the water (about 80 oz per day) and the water before the meal will cut down on appetite during any meal. While at work or out of the house, bring a large bottle of water with you and drink it before you eat lunch.
  • Some type of vegetable or fruit at each meal – and potatoes don’t count. I have learned how to eat raw carrots as a lunchtime snack. I also eat some type of fruit that I like – oranges, grapes, or an apple. Would this have been food I would have preferred? Well no, but it is really amazing how you can become accustomed to eating something that you know is improving your life with every bite.
  • Protein at every meal – protein is digested more slowly and requires more body energy to digest (up to 30% of the calories ingested are used to digest proteins). So eat some type of eggs, lean meat, chicken or fish. Boiled eggs are a good way of getting proteins when away from home.

Make Changes Slowly

Begin only one of these habits every two weeks. Do not start them all at the once. Start drinking the water one week and allow that habit to settle in before you even think of working on one of the other two changes. Be easy on yourself. It has taken a long time to acquire your current habits and it takes some time to establish new habits. Eventually, your habits would look something like the following:

How To Do It

If you just do these three things and make them a habit everyday, you will lose belly fat. Guaranteed. So how do you put this into practice? Here is a plan to follow:

Morning

After you wake up, drink one glass of water before you do anything (before shower, shave, exercise). It may seem like a lot of work the first time you do this, but once you get into the habit of it, drinking one glass of water is really easy. Just before you eat breakfast, drink another glass of water. Have your fruit – bananas, blueberries, strawberries, orange, apple. Put them on your cereal if you like.

Lunch

Drink one glass of water or 1/2 liter from a bottle before you break for lunch (before you leave your desk, office, factory, shop). When you actually sit down to eat, drink one more glass of water. Eat a  vegetable – salad, raw carrots or celery along with your main choice of protein. For protein, have a boiled egg or some other type of lean (un-fried) meat, chicken or fish. Eat an orange or some grapes as a dessert.

Dinner

Drink one glass of water or 1/2 liter from your water bottle when you get home, or right when you get in the car. Just before you eat, drink another glass of water. Eat a vegetable that you like – beans, spinach, salad. Use spices if you like to make them taste better. Spices do not have calories. Meat, fish or chicken is a very satisfying dinner main course and it is good for you, for the reasons I mentioned above.

The most important thing is that this food tastes good. Get over the fact that you can only be satisfied with fries, pizza, beer and chips. Eating this unhealthy stuff tastes good but is only a habit, and it is just a habit that you can change. And most of all, do not call the above changes a DIET.

Weekend Warrior Challenge – Results Are In

Monday, March 8th, 2010

Weekend Warrior ChallengeThe results are in from the Weekend Warrior Challenge. This challenge is about achieving specific fitness and health goals during the time of the week that are usually the weakest for me – the Weekend. This is usually when the baddest habits show themselves as a sort of reward for the best habits of the week. Odd isn’t it?

Here were my goals and the results:

  • Walk 20 miles during the week – completed the 20th mile by 10:30 am on a sunny Saturday morning. I walk 4 miles either outside (my preferred method) or on the treadmill depending on the weather. Last week I walked 12 miles outside and 8 miles inside. The legs are strong!
  • 5 Strength Workouts during the week - completed all 5. This consists of 2 alternating routines that I have been doing for many years.
  • Eat less than 2,000 Calories Per Day – done.  This was the biggie for me. I usually stay pretty close to the refrigerator on the weekend -  looking for a little calorie-lovin’  on the weekends. But I stuck to the plan. Being hungry a lot sucks and I am getting tired of the look of the  baby carrot bag.

Here are all the other people from around the world that have also done the Challenge for the weekend. I am thinking that we need to do this every weekend. Thanks to all of these people for making this as much as fun as I could have by not enjoying myself.

Belly Fat Male Weight LossGet your free E-Book on how to lose belly fat now – Click the book image to your left – provide your name and e-mail address and you will be reading this book in minutes – FREE.

The Only Weight Loss Law

Thursday, March 4th, 2010

Weight loss is eating less food than you need. It is that simple. Don’t make it complicated. You may think you need to work out hard at the gymn, lifting more weights, doing more crunches, and more pain and more sweat. That is the male mindset. We think that doing more work is the only way to lose weight. This is the fat loss formula.

You and I are are not wired to naturally think that eating the right amounts will really amount to losing weight. It really is not our fault.  I am not saying that you should not exercise. I am saying that exercise is in a supporting role in losing belly fat. Eating right is the main act.

Don’t Like Laws?

I am living proof that this works. If you eat less than your body needs, you have to lose weight. It is a LAW. It is the only LAW about weight loss. Ask me how I know……

Nearly one month ago, I got serious about losing the gut. I lost more than 10 pounds after changing what I eat.  I had been lifting weights and running my whole life. I always stayed very fit.  Here is a short story that proves my point.

About two years ago, all of a sudden, I gained 25 pounds. I thought at the time that I had been given defective advice from a chiropractor. I decided to try out a chiropractor to get adjusted and keep my posture in check. Nothing serious.

I was told by my chiro-professional that I should use the fitness ball to do sit-ups or crunches (whatever you like to call them). Over a period of weeks, my belly grew. I thought that my belly grew because I had put on too much “muscle.”

The fact was that my eating had gotten out of hand. I was dating a woman that is till the most sleek and svelte figure of any woman I had ever dated. She seemed to eat without concern for her shape. I thought, well, if that is good enough for her, that is good enough for me.

We ended up eating huge late night snacks (wine, cheese, bread, cookies) when we got home. I never had to think about eating right. This period of time coincided exactly with the time that I had started doing the new fitness ball exercises. So I naturally blamed the exercise, rather than the food.

So about one month ago, I got really tired of the gut. I kept my workout routine that I have been doing for years. But instead of following my instinct of cranking up the workout routine, I decided to count up everything that I ate. I was stunned to see all of the calories that I was eating in one day.

Suddenly I decided to start cutting out stuff that really was not even that enjoyable (extra pieces of cheese, a beer here and there, etc.). Pretty soon after a week or two, I had shaved my eating program down to fighting size. The fact is that I do need to watch what I eat. This last month, I changed my weekday diet to the following:

Breakfast

1-1/2 Cups Bran Flakes

1/2 Cup Milk

2 Glass Water

Coffee w/ 2% milk

Lunch

Carrots – one fistful

2 Oranges

Dinner

Spinach Salad with eggs, green onions, blue cheese dressing

1 Orange

2 Glass Water

Why does this menu succeed in helping get rid of the belly fat? It does one thing and one thing only (sounding like Brad Pitt from “Inglorious Basterds”) – it puts my body in a calorie deficit.  What’s so good about that? My body will start cutting into fat reserves if it needs more energy. The body uses fat and I lose my gut. Compare this program to what I was eating a month ago.

The above menu consists of 1,414 calories and that is less calories than I will burn in one day. That means, the body starts using the stored fat if it needs more.  So, I let my body lose its own fat, rather than me trying to sweat it off at the gym.

So, long story short…….on February 8, 2010,  I weighed 220 pounds. Yesterday my weight was 209 pounds. Need I say more? Note to self:  following LAWS gets results.

Belly Fat Male Weight LossGet your free E-Book on how to lose belly fat now in 5 easy steps – Click the book image to your left – provide your name and e-mail address and you will be reading this book in minutes – FREE

The Truth about Belly Fat Exercise

Wednesday, February 24th, 2010

Belly fat is the male weight loss obstacle

The Problem

One of the biggest questions that guys have about weight loss,  is how to get rid of belly fat.  Belly fat is a nuisance. I know that the only thing you want to do with belly fat is to kill it. You  don’t want to talk about, or complain about it or even exercise it. You just want to point a laser gun at the blob, and zap it into vapor.

Belly fat is what being fat is all about. The love handles are sort of Baja-fat – it is just belly fat that hangs over your hips and bulges out of your shirt. In this article I am going to tell you how to lose belly fat. Let me tell you a few things first.

The health risks associated with belly fat are huge. Because of all of the six pack ab adverts out there on the net and TV, the advertisers  give you the definite belief, that you need to exercise your belly fat away. Well, they are at least a little correct, but mostly wrong. They want you to buy their products. Don’t be fooled into buying their crap.

Don’t Get Fooled

Doing intensive ab work – crunches, tightening muscles, hundreds of push-ups is not going to make your belly fat go away. Most likely, it may actually increase your abdomen size. This is because, without removing belly fat, your ab work WILL build muscle below the established fat layers. This increased muscle will bulge your belly out further.

In order to have six pack abs, you need to remove the layers of subcutaneous fat that lies over whatever muscle is there. While you are doing that, you need to slowly build the underlying muscle. The truth is that you can only get six pack abs by reducing belly fat. In order to reduce belly fat, you will also be reducing your overall body fat. Makes sense, right?

Here’s What To Do

Here are the two things that you need to do:

  • Eat Within Limits – you need to eat less calories than your body needs.  Your body is like an inbox for food. Only, in this case,  when the inbox is overflowing, the body stores the food as fat. There is too much food going into your body, than is getting used. In this case you get fatter because your body is over-fed. You need to find out how much food your body needs and eat less than that. It is that simple.
  • Exercise Daily – the male human being is an animal. All animals are physical beings that are designed to use their bodies regularly. We are not designed to sit and watch TV, play video games or eat for sport.  Create an exercise program that suits you. Many guys hate working out. I know how they feel. I have been in the situation also and it is the reason I am writing you now. But most guys think that exercising needs to hurt. It doesn’t. It does not need to hurt, but you need to get moving.  You need to get both cardio exercise (exercising using your lungs and heart) and strength training. Cardio burns fat now. Strength training builds lean body mass that increases your metabolism rate, which burns calories all day long on your behalf.  Metabolism is like a flywheel on your car – get that thing turning and it keeps burning and burning calories. Just do it.

Steps 1 and 2 must become a habit.  You have a problem with food and exercise. You need new habits. That means, you must know a day before what you will eat (and not eat) and you need to know at what time you will  exercise the next day.  This does not happen naturally. When you plan a specific time to exercise, only then will you do it.

What Will Likely Go Wrong

Now here is what is going to happen. You will start your “habit” for one day and you will feel good about it. The next day, maybe you will do it again, but the thrill of having achieved your food and exercise goal will be gone. Even worse, you will still see yourself as a fat man. This is the critical point. Stay with me here. This is where your breakthrough will occur.

Whether you can see it or not, even one day of exercising and eating within bounds will have an effect. It will reverse weight gain. In a week’s time, you will be able to measure weight loss. Within your new habits, you are not wasting any effort. It is an investment and it is paying off. Give it time and effort.

Be easy but firm with yourself.   If you have finally decided to lose the gut, you will see that the two steps above are  really a simple recipe.  It is like knowing the recipe for a ham and cheese sandwich. The recipe is bread, ham and cheese. There is not much thinking required….you just need to do it.

Belly Fat Male Weight Loss

Get your free E-Book on how to lose belly fat now – Click the book image to your left – provide your name and e-mail address and you will be reading this book in minutes – FREE.

Weight Loss – Win The Inner Superbowl

Monday, February 8th, 2010
Fat Guy Slim Woman Toasting The Superbowl

Fat Guy Slim Woman Toasting The Superbowl

Last night after watching Superbowl XLIV (Saints – Colts), I decided to watch a movie that I had seen before – Mel Gibson’s “Apocalypto.” For some reason, I could not remember the story line, but I do remember liking the action and the tone of that flick. Additionally, the DVD/TV that we watched, did not have a remote so we could not turn on  the subtitles, so all we could do was watch it and listen to the music.  But today, suddenly I remembered the Will Durant quote, that Gibson had included after the opening credits to the movie. It states “A great civilization is not conquered from without until it has destroyed itself from within.

I thought about it today, because gaining weight is really the external aspect of your internal condition. Think about it, when you’ve got  a strong inner game playing, everything is a breeze.  When you’re in the zone, you feel powerful and able to do anything. Trying to manage all of the outer aspects of weight loss is great. The strongest place to play though, is in managing what goes on inside your mind.

Take overeating as an example. You may have been one of the guys that consumed 4,000+ calories during the Superbowl. My guess is, if you did over-consume during the game, it wasn’t because you were hungry. It was probably because you were having fun and you had your buddies or family as company, and you weren’t thinking about the results of partaking in this annual pagan feast known as the Superbowl.

Having fun makes a lot of sense to me. But, if this is only one day of the entire “eating-for-fun season,”  then you do have an eating problem. If you are reading this though, there is hope. Not because of what I have written, but because you are aware of the changes you already need to make.

During the next football, basketball, or hockey game with your people around, pay attention to everything you eat and drink. I promise that when you start watching all the things you eat and drink, you will automatically start saying “no” more often. This is what I call the “winning at the inner Superbowl game,”  that will change your shape and how you feel. Weight loss happens one day at a time.

By the way, I’m glad the Saints won, New Orleans deserves to have their  spirits raised. I hope you agree.

Belly Fat Male Weight Loss

Get your free E-Book on how to lose belly fat now – Click the book image to your left – provide your name and e-mail address and you will be reading this book in minutes – FREE.

The Truth About Eating More Frequently

Wednesday, January 27th, 2010

This is the final article in this five part series on male weight loss basics. This topic is dedicated to answering the question about whether eating more frequently can help you lose fat. Let’s start with a statement of the myth.

The Myth

I’m not sure about you, but I have been told many times that if one eats smaller “meals” and more frequently, this favors quicker weight loss. The reason (as heard on the street) behind this is that eating smaller meals initiates and maintains a high metabolism rate. I was told that this metabolism rate is dependent on a higher blood sugar level, provided by the smaller and more frequent meals.

The Truth

Well, the truth is that your metabolism rate (basal metabolism rate as measured in food calories per day) isn’t dependent upon your blood sugar level at all. It’s dependent on at least six other things based on research started many years ago:

1.Height
2.Weight
3.Age
4.Gender
5.Lean body mass
your lean body mass (how much does your “skinnied-down self” weigh). If you’ve got a large % of body fat, your lean body mass is much lower than your overall body mass (your weight on earth)
6.Activity level

However, when your body is digesting food more frequently, there are additional calories burned from the very process of digesting food (called thermogenesis). This might sound like a lot of unnecessary clarification, but there are two important things to remember from this:

1.Metabolism rate does not change with food ingested
2.You can increase calories used if your body is in digestive process more often

These two things take together intimately can change things for you. So, although eating more frequently doesn’t change your ongoing metabolism rate, it does increase calories used simply due to the work of digestion your body needs to do for what you just ate.  To favor fat weight loss, when you eat more frequently, your overall daily calorie intake can’t exceed what your body will use in one day.

According to Wikipedia, about 70% of our total energy expenditure is due to basic processes of the organs within the body. About 20% of one’s energy expenditure comes from physical activity and another 10% from thermogenesis (or digestion of food).

When you eat more often, though, that DOES mean that your blood sugar level is higher more often. That’s a problem if you are trying to lose the fat. Because, when your body uses up calories, it will use the energy available through this enriched blood sugar level, rather than body fat. This means that you aren’t going to be using up body fat.

You’re probably wondering now, OK, then how do I lose body fat? Well the answer is that if you increase energy usage by eating more frequently AND you limit your daytime food intake to less than what you use, you will induce fat loss. Another thing, don’t exercise after you have eaten because the calories that your burn will be blood sugar calories. You want to burn fat calories, so eat after you go to the gym.

Belly Fat Male Weight Loss

Get your free E-Book on how to lose belly fat now – Click the book image to your left – provide your name and e-mail address and you will be reading this book in minutes – FREE.

The Fat Loss Formula

Tuesday, January 19th, 2010

You struggle with weight loss. It is a male war that does not end. It is like the friggin’ 100 years war. You keep talking about losing weight and yet it becomes more and more an unaccomplished feat. Really  irritating, believe me, I know.

Yet the black magic of weight loss is very simple in concept. It is only in practice that it becomes hell. In this article I am going to start a 5 article series about the basics of weight loss. In today’s article I am going to give you the basic formula that determines whether you are a winner or loser in this war. I must warn you – it is very simple!  There is nothing to misunderstand here. It is called the Fat Loss Formula. Here it is:

Fat Loss Formula = Energy In – Energy Out

The male machine operates on energy. “Energy In” is what we put into our bodies in the form of energy measured in calories, grown into food. “Energy Out” is the usage of energy in our bodies.  I am going to write much more about “Energy Out” in part 2  of this article series. I am concentrating on the “Energy In” in this article.

We need this food as a car needs gas. If you need to get somewhere, you need enough gas to get you there. The only difference between us and the car analogy, is that if you do not use the gas, it stays in the tank. With us guys, you store the unused “fuel” as fat. We store the excess fat in our gut usually. Notice that this is a natural function of the body to store fat for our benefit in the event you need this energy. There is nothing wrong with that.

On a daily basis, if you use more energy than you consume, then weight loss is on your side. If you consume more than you use, you will likely gain weight. To make it easy for you, I decided to figure out how many calories per day I usually eat. So here is a layout of my daily calorie intake. On weekdays, I normally do not drink alcohol, but I do on the weekend days. So I have created two separate intake schedules – one for the weekdays and one for the weekend.

Weekday Intake* (Food Calories = 1 kilo calorie)

Frank's Weekday Calorie Intake

Weekday MorningCalories
Coffee18
Half and Half120
Oatmeal225
Brown Sugar90
Total Morning453
Afternoon
Soup534
Saltines51
Apple72
Total Afternoon657
Evening
Ham and Cheese Sandwich410
Plate of Green Beans88
Milk258
Total Evening756
Total Day1,866 Calories


Weekend Intake

Frank's Weekend Calorie Intake

WeekendFoodCalories
Morning
Coffee9
Milk129
German Pancake635
Syrup94
Total Morning867
Afternoon
Nothing
Evening
Pizza630
Beer732
Total Evening1,362
Total Day2,229 Calories

So you can see that I am taking in about 1,865 calories during the week and about 2,230 calories on the weekend. If you want to get your weight under control, you will want to figure out your daily intake, as I have done. As you will find out in part 2 of this series, a guy like me, who has 50+ years and moderately active, I need about 2,200 to 2,400 calories per day. Take a look at my weekday and weekend formulas below. So since my fat formula result is negative, I am dialed into a activity-food program that slightly favors weight loss. Notice that if the result of this formula is positive that means weight gain.

Weekday Formula

Fat Loss Formula= 1,865 calories – 2,200 calories = – 135 Calories

Weekend Formula

Fat Loss Formula = 2,230 calories – Energy Out 2,200 calories = + 30 Calories


Notice that we are not talking about making any changes yet. You and I are only figuring out how much we eat every day. There is no reason to get upset over how much you eat. It is what it is. We are only talking facts so far.

In the next article in the series I am going to be talking about how many calories that you and I need in our typical everyday lives. This will give you the total picture of where you are at in your nutrition sources and uses.  Look for it in the next few days.

* – These  calorie numbers come from food product packages  and the  website of  Nutrient Value of Some Common Foods from Health Canada.

Belly Fat Male Weight Loss

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