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Posts Tagged ‘weight loss’

My Freaking Bathroom Scale is Broken!

Friday, April 16th, 2010

Male Weight Loss Guy on ScaleA lot of guys talk out loud to their bathroom scales. And these are usually some very emotionally-powered words. Actually they’re four-lettered male-preferred words. Apparently there are a lot of broken scales out there. Every day us weight loss candidates have some really practical problems with their bathroom scales:

1.  The bathroom scale only goes up to 300 pounds and they weigh more than that. A lot of men are force to go to the doctor’s office, just to get weighed because they are literally off the scales.

2. They get on the scale and their weight changes by about 5 pounds from the day before. Not necessarily in the good direction. How can a scale possibly give you such wacky information two days in a row? What the hell?

The fact is that every scale is wrong.

The only thing that you can count on for a bathroom scale is that it tells you how much your weight is changing in general over a longer period of time. There are a few things you can do to ensure that you get the most accurate reading on your bathroom sclae though. Do these things every time you get on the scale:

  1. Decide how often you want to weigh yourself. You don’t need to weigh yourself anymore than once per week. Weighing yourself often is pure punishment because of the bad news you get. Then, don’t do it. Once a week is enough. You know you are heavy, you don’t need to “align with reality” any more than you want. Be nice to yourself.
  2. Weigh yourself at the same time of the day, on the days that you have chosen to weigh yourself.
  3. Wear the same thing everyday when you get on the scale. It does not matter what you wear…just make it easy to get on the scale as part of your schedule.  Weighing first thing in the morning is the easiest because you are usually in the bathroom at the same time every day.
  4. Stand on the scale with feet spread slightly so that the outer edges of your feet are at the edge of the scale platform. Do this so that you are well balanced and stable.
  5. Have your toes lined up with the edge of the scale platform closest to the dial or digital readout. You do this so that you have your feet in the same place every time.
  6. Head forward and arms relaxed at your side. Obviously you have to look down at the scale to read it. You do not want to effect the reading by your motion or weight shifting from looking all over the place.

Honestly, your scale is wrong. Every scale is wrong. The belly fat is the target, not your weight. You’re just using the scale like the speedometer on your car. You want to see whether you’re “speeding”  or not.  You want to know how your food program and exercsie program is working for you. Do what you can to get the best reading by controlling yourself.

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 Challenge – April 2010

Monday, April 5th, 2010

Weekend Warrior ChallengeWell, it was Weekend Warriors Challenge again this past weekend. Even though Easter in my part of world often has included chocolate bunnies and eggs, baskets and too many pastel colors, this year was none of that. I am glad to say that the desire for sweets is easily handled at my house. My son has type 2 diabetes and years ago, we learned how to curb the glucose parade.

He is 20 years old now and is in control of his own eating.  Luckily his father also almost knows how to control his eating. The April 2010 challenge was challenging. But I did not rise to the challenge. I sort of coasted well through it. I sort of let my eating, drink and exercise inclinations “seek their own level.” The result?

Challenge #1 – Eat Less Than 2,000 Calories.

I was 2 for 3 this weekend. I ate 2,103 calories Friday, 2, 310 Saturday and 1,989 calories on Sunday. The biggest offense in this category was that I drank wine. I drank Cabernet on a night out on Saturday to the tune of 4 glasses. In my prior article on drinking beer and losing weight on friday, I guess I did not mention wine much. Oops.

Challenge #2 – Walk 4 Miles Each Day This Weekend

Big win. The weather was beautiful this weekend and I also avoided whatever rain there was. I have transitioned from a runner to a walker in this last year due to arthro on the left knee. It is amazing how much I really enjoy walking. I bring  my IC recorder and either 1) listen to podcasts of spiritual stuff or 2) write articles by dictation into the mic. Very relaxing and creative.

Challenge #3 – Drink A Gallon Of Water Everyday

I am not sure why I set this goal. Obviously by that last sentence, you can tell I blew this one. I did drink about 60 oz of water everyday. I think I need to investigate the truth about how much water I need. I will write a well-researched article on this.

As you can tell, I am happy with my results even though on paper, I blew it.  I am OK with that because I know how to lose weight. I had dropped over 20 pounds since February 1, 2010. I had a goal of 200 pounds by March 31, 2010. I reached 203 pounds by April 2, 2010. No problem. Today, it is back to healthy habits, and feeling great.

Here’s a list of everyone who’s signed up for this weekend’s challenge:

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

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