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martanomb · 2 years

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MB's Monologue: Advice and Tips on How I Dropped Over 4 Stone in Weight

Introduction

I recently shared a somewhat candid post regarding many aspects of my life over the past 2-3 years and the progress I’ve made. Since then, I’ve had a tidal wave of kind comments and positive feedback, both online and in person and to be honest it’s really quite something! If you have taken a moment to reach out to me then I offer you my sincere thanks, it’s very much appreciated and I don’t say that flippantly. What I didn’t really expect though, is that a few people have been in touch to either say that what I shared has helped them in some way shape or form (e.g. gaining some inspiration to make a change) or to ask some follow up questions regarding specifics in order to get themselves onto a better path.

I’ve been thinking a lot lately that I do enjoy writing as an outlet, although hardly ever utilise the opportunity to do so. I believe in part for my own reasons (you know, to articulate a thought on a more creative platform) that there may also be some value in providing more detail and nuance as to how I managed to shift over 4 stone and become significantly fitter, healthier and consistent considering the feedback I have been receiving. I’ll keep the focus on weight loss specifically as I’ll end up writing a piece longer than my dissertation from back in my university days if I go too far off topic!

I would like to provide the preface that everything I am going to talk about here is specific to me and what works for me may not work for you. You should always absorb as much information from as wide a variety of sources as possible and figure out a bespoke approach which works for you on an individual level. I’d like to think that I’m quite an observant person and I’ve taken such a huge number of ideas and details from sources like reading books, YouTube, trial and error (my favourite!), observing habits within others and listening at the right times. Some ideas I added to my routine and have remained in place ever since, others served their purpose and were discontinued and some were immediately discarded because they were likely just garbage. An important thing is to be willing to adapt until you get it right or even just a little bit better until you can find what a new normal is – you’ll never look back once you do, trust me.

However, I do hope that for anyone who needs it that they are able to take at least one or two nuggets of information to empower yourself to progress closer to where it is you want to be. If no one does then that’s still not a bad thing as far as I’m concerned because I’ll have spent some time doing an activity I enjoy and been able to get a thought off of my chest – albeit a rather long one.

Step 1 – Increasing Activity Levels

One of the first things I changed when I started my journey (God I HATE that expression) was to become more physically active. I decided early on because I was strong yet unfit (as well as overweight) that one of the easiest ways to achieve this was to simply walk more frequently. So I strapped on my Fitbit or smartwatch and made sure that I hit 10k steps per day as often as I could manage. I now average around 15k steps per day.

By doing this I was burning an incredible number of additional calories and over a period of time the compound effect is more or less inevitable, this has such a positive impact for weight loss. There are so many forms of exercise and it is easy to get hung up on the intense stuff (which is great by the way!) or what I can't do, but walking was and remains my superpower. It should not be undervalued – it’s a calorie killer.

This leads on to the general principle that by walking more I was increasing my Non-Exercise Activity Thermogenesis (NEAT) which essentially boils down to how active you are physically out with regular exercise. General examples of this are to walk instead of taking the car for short distances (e.g. work, going to the shops, taking the stairs rather than a lift etc).

An example specific to me is that I walk to my gym every.single.time. This is approximately 2,000 extra steps per day. Now that’s 2,000 steps per day x 6 days per week which is 12,000 steps per week or over 600,000 steps per year! Do you see how one small change can lead to such a significant milestone over time? That’s the compound effect in action and it should be everyone’s ally, it’s certainly mine.

How you choose to approach a task/routine/activity (e.g. half-arsed) is likely how you will do most things in your life and your outcomes will be aligned with that. By taking a measured, positive and I’m going to give it my all here approach to every single thing you do in life will stand you in good stead, imagine how far you could progress if you actually tried and gave it your all? It’s amazing - honestly, try it. Unless you are in a very small percentage of people your body is exactly where it deserves to be, we are the result of our actions on a daily basis over a long period of time, it’s a transparent, qualitative and rather easy way of tracking progress.

In short you need to get your butt moving as often as you can and by doing so your baseline of how many calories you can consume in a day will increase, the health benefits are absolutely stellar.

Step 2 – Calorie Management

I don’t like the term Calorie Tracking so I have gone with Calorie Management as I feel it’s more appropriate because you can track anything, that doesn’t mean you’re going to see a difference. Taking responsibility and managing your caloric intake on the other hand? Well that’s something entirely different...

Weight loss can be a confusing topic when you aren’t armed with a little knowledge and it can be quite jarring at times as a result. But here is the kicker and it’s as simple as this; on any given day your body has an energy balance in terms of calories. Go over the number and you’ll gain weight, hit the number and you’ll maintain and if you create a deficit, you’ll lose weight. That’s it in a nutshell.

My biggest issue was that I didn’t fundamentally understand what I was consuming, how many calories were within that regime and what should I be looking to hit for my physical profile? I downloaded an app called Nutracheck (I now use My Fitness Pal; they all do the same thing) and started tracking what I was eating and ensured that I hit my calorie target as often as I could. I naturally fell into a 5:2 nutrition plan whereby 5 days per week I would be in a sustainable and healthy deficit with 1-2 days to allow more flexibility (e.g. the weekends). It’s important to still live a full life when cutting weight. Throughout the year or so while I was losing weight I did not skip a single social occasion that I didn’t want to (I skipped plenty I didn’t fancy, haha!) and ensured that any blow outs were accounted for and whilst doing this will slow progress down, overall I still lived a great life and didn’t have to make sacrifices which aren’t worth it, it’s important to stay connected and foster sustainable change.

To summarise this section succinctly I determined what a good calorie target would be for me and made sure I hit it on a weekly basis rather than a daily basis. You can’t be in a calorie deficit every single day for long periods of time, it’s not that good for you; physically or mentally.

Step 3 – Food Selection

After I gained a solid understanding of what I needed to do to lose weight in terms of calories, this inadvertently forced me to consider what I was eating. Whilst I can now create a deficit quite easily if I need to, I do this by selecting foods which A. I like and B. fit the right profile (e.g. calories, protein etc). Meaning I can eat loads and never feel hungry whilst maintaining a calorie deficit.

An example of how I achieved this was that I swapped almost all of my snacks to fruit, low fat yoghurts, Greek yoghurts and high protein yoghurts. I found that I still got that sweet hit but for a fraction of the calorie count of other snacks (e.g. sweets, breakfast bars etc) and often got extra protein which helped me keep my strength up as I love to lift weights.

If you drink full fat fizzy juice, just don’t. They’re a source of empty calories and best avoided (I never have but appreciate many do).

Breakfast cereal was swapped for healthy alternatives such as scrambled eggs most mornings. The eggs also contain more protein, less calories and they take more energy for your body to metabolise, honestly, they’re like a cheat code.

By understanding what you are consuming and how many calories are within you can make more informed choices and actually end up eating more and feeling fuller for less calories.

(Fun Fact: Did you know that a pint of beer has approximately 220 calories? Whereas a 25ml rum and diet coke has approx. 60 calories? Informed decisions are available everywhere, you just have to look for them.)

Step 4 – Portion Control

Leading on from calorie management is portion control and for the first time in my life I now own a set of kitchen scales. I now ensure that all portion sizes are accounted for and appropriate so that everything I consumed was part of the plan.

For example in the past I would habitually just have two of basically anything (e.g. chicken breast fillets) and why? I’ve not got a clue; it was just an ingrained habit I had. Whereas now I tend to batch cook in advance and weigh each portion so that I’m getting the correct amount. A key thing for me was weighing all loose items so that I understood their calorie profile and ensured that everything in my diet was accounted for as best as I possibly could.

Please watch your portion sizes, they’re a silent killer when it comes to gaining and losing weight. But with a little effort this has actually been something I really enjoy. Although it’s rarer now, there were many moments where I thought: Oh fuck, I didn’t realise there were so many calories in that!

(Yes, I like to swear within my inner monologues.)

Step 5 – My Training Programme

I’ve done weight training for a number of years now (10+) and it’s something I’m passionate about and thoroughly enjoy. However, at the start of this process I found despite my physique making me outrageously strong I was overweight and fundamentally unhappy with myself about that fact. One thing which really made me realise that I was unhappy about my appearance was when I was thinking why am I avoiding getting my photo taken? I used to love getting a wee photo here and there... The answer? I looked dreadful and subconsciously I knew it. I'm back to normal now though guys, get the cameras at the ready, haha!

After a period of time (over 6 months) of simply walking more and eating progressively better I went back to a public gym and really doubled down on my training.

I very gradually implemented some light cardio, then dabbled with classes and now I do both classes and weights (probably a lot more than anyone could be reasonably expected to, but that’s just me!). Although it’s something that I love, training as such is not necessarily required to make real changes. Although I would highly recommend that everyone engages in some form of exercise, it’s good for you.

Importantly it’s always a case of taking one steps at a time; walk before you can run.

Step 6 – Consistency and Dedication

This aspect is truly a winner and probably something which cannot be taught and is difficult to master. Consistency and dedication are truly my golden bullet, being consistent over a period of time you will almost always win and win convincingly, trust me.

Most changes in our lives will take time to bear fruit and at least initially change can invoke a lot of effort and stress, but this gets easier as you go. Hang in there and maintain course and your consistency will take you levels beyond what you thought was possible, beyond your initial goals and this has certainly helped me on the up-and-up. You will find if you can be consistent, you will quickly see, hear and feel the benefits whether it be kind words from others or having higher energy levels. Every day is a small-scale battle and every battle won is a step forward and ground gained. This keeps me motivated to always keep pressing forwards (not blindly though, adapt as you need to).

You’ll need to work on this one yourself here though. The best advice I can probably offer when confronted with a moment whereby you doubt yourself or you’ve hit a brick wall and you know you’re going to forfeit consistency and dedication - is to stop making bloody excuses and start making plans on how you’re going to deal with the task at hand.

In Summary

If I was less like me, which I’m not… It would have been easy to have gone in the opposite direction after realising that I was overweight. You know, my knee is fucked, I’m overweight and let’s head down the slippery slope of regression, feel sorry for myself and start a pity party – woe goes me. But that’s not me, I don’t have that in me and as a very good friend of mine told me recently: you always overcome, Martin.

Those words mean a lot to me and I’ve thought about them every day since. I wasn’t born with any outstanding talents, I lacked confidence in myself at times when I was younger (e.g. at school) and was somewhat of a late developer but now? Now I feel like I can do anything and it’s an incredible feeling. I feel well-rounded, I feel accomplished, I feel knowledgeable, I feel powerful, I feel resilient, I feel capable and I feel like I have scope to help others. I absolutely love to see people do well and work on themselves. We all have our limitations (e.g. physical) and must work within that framework but every day is an opportunity to start working towards a better tomorrow and the moment to act is now, not tomorrow, not after you’ve done X-Y or Z, it’s now. Right now.

If anything I’ve said here has resonated with you, please feel free to reach out and let me know and please also take care of yourselves. You’re important and you matter, don’t forget that. Especially if you’re not where you want to be right now.

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healthhub56 · 11 days

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How to Lose Weight in 7 Days Naturally

Losing weight quickly can be a challenging yet achievable goal if approached correctly. Whether you're aiming to fit into a new outfit, kickstart a long-term weight loss plan, or simply want to detox, a 7-day natural weight loss plan can set the pace. Below, we outline strategies that focus on healthy eating, physical activity, and lifestyle changes to help you lose weight naturally in just one week.

Day 1: Reset With a Clean Slate

Focus: Hydration and Fasting

Start with Water: Begin your day with a glass of warm water with lemon. This aids digestion and rehydrates your body.

Intermittent Fasting: Try an intermittent fasting style that suits your lifestyle. The 16/8 method, where you fast for 16 hours and eat during an 8-hour window, is highly effective for weight loss.

Mindful Eating: During your eating window, focus on consuming whole foods. Vegetables, fruits, lean proteins, and whole grains should be on your plate.

Day 2: Introduce Physical Activity

Focus: Low Impact Cardio

Start Moving: Introduce at least 30 minutes of cardiovascular exercise. Walking, swimming, or cycling are excellent choices. The goal is to increase your heart rate and boost your metabolism.

Stay Active: Throughout the day, look for opportunities to move more—take the stairs instead of the elevator or do a 5-minute stretching session every hour.

Day 3: Optimize Your Diet

Focus: Plant-Based Foods

Go Green: Increase your intake of vegetables, particularly leafy greens like spinach, kale, and collards. These are low in calories and rich in fiber, which helps you feel full.

Smart Carbs: Choose complex carbohydrates such as quinoa, sweet potatoes, and brown rice. They take longer to digest, preventing spikes in blood sugar levels.

Hydration: Continue drinking plenty of water throughout the day to help suppress appetite and flush out toxins.

Day 4: Boost Metabolism

Focus: Spices and Metabolism-Boosting Foods

Spice It Up: Incorporate spices like ginger, cayenne pepper, and cinnamon into your meals. These can increase your metabolic rate by enhancing thermogenesis—the body’s heat production process.

Protein Power: Include lean protein sources like chicken breast, tofu, or legumes. Proteins require more energy to digest, thus burning more calories and aiding muscle repair.

Day 5: Reduce Bloat

Focus: Digestive Health

Limit Salt: Reduce your salt intake to minimize water retention and bloating. Opt for herbs and spices to flavor your food instead.

Probiotics: Include probiotic-rich foods like yogurt, kefir, or sauerkraut to enhance gut health and digestion.

Evening Walk: A gentle walk after dinner can help stimulate digestion and reduce bloating.

Day 6: Mindfulness and Recovery

Focus: Mindful Eating and Relaxation

Eat Slowly: Take time to chew your food thoroughly and savor each bite. Eating slowly can help reduce overall food intake.

Stress Management: High stress can lead to emotional eating. Engage in activities that reduce stress such as yoga, meditation, or deep breathing exercises.

Quality Sleep: Ensure you get at least 7-8 hours of sleep. A good night’s sleep is essential for weight loss as it helps regulate hunger hormones.

Day 7: Review and Plan Ahead

Focus: Strategy and Sustainability

Reflect on Your Journey: Assess what worked for you this week and what didn’t. Weight loss is a personal journey, and individual results can vary.

Set Realistic Goals: If your ultimate goal is to continue losing weight or maintain your current weight, plan your next steps. Perhaps integrate more intense workouts or consider consulting a nutritionist.

Celebrate Your Efforts: Reward yourself with a non-food treat like a massage or a new book for your hard work and dedication.

Additional Tips for Success

Stay Consistent: Consistency is key in any weight loss regimen. Stick to your plans as closely as possible.

Hydrate: Drinking water before meals can reduce appetite.

Avoid Sugary Drinks and Alcohol: These beverages are high in calories and offer little nutritional value.

Keep a Food Diary: Tracking what you eat can help you stay aware of your calorie intake and food choices.

Losing weight in just 7 days requires dedication and discipline, but by following a natural and structured approach, it's possible to kickstart a healthy lifestyle change. Remember, rapid weight loss can often be unsustainable; view this week as the beginning of a more sustained journey towards health and fitness.

#weightlossjourney #weight loss #weightlosstips #weight loss diet #fatloss #diet #fitnessmotivation #weight goals #weight lifting

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lingchung-gratitude · 1 month

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Mar 30, 2024

I am grateful for...

Waking up at home. I was in NYC for work. It's a routine trip. I miss home tremendously this time. I've been having difficult conversations with the boyfriend, which brings about uncertainty. Waking up at home feels like a security blanket, known and safe.

Netflix's cheaper with-ads version. I re-subscribed to Netflix. I realized Netflix gives me talking points in social settings. Coworkers and acquaintances often converge over shows. Netflix is an easy conversation igniter.

Nordstorm Rack. I bought five pieces of clothing this trip. Very happy with my pretty dresses.

NYC sales tax exemption. Clothing under $110 USD is exempted from sales tax. What a pleasant surprise. Clothes are cheaper in US I find. More competition.

DOMODOMO and ABC Kitchen. I had two excellent meals in NYC. DOMODOMO is a mid tier Japanese joint. For $90, the set menu was well worth it. Fish was fresh enough, not the best I've had, but considering the price-point, it was great value for money. ABC Kitchen was Rem's recommendation, farm to table, lots of healthy options.

Heaps of NEAT (non-exercise activity thermogenesis) this week. NYC is such a walking city. Without even realizing it, I've hit 25k steps without even trying.

Hotmail product change reversal. I was annoyed at a Hotmail product feature update. It created so much friction I actually wrote to Hotmail to complain. Two weeks later, they reversed the product change! Clearly, enough people were unhappy.

Kindle. I spent Good Friday morning reading and running. It's nice to be able to find peace and joy in words. My respite.

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maisha-online · 2 months

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#healthyweight #Howdoyoumanageyourbodyweight?#HowtoLoseWeightFastandSafely #Nutrition #tipstoloseweight #WeightControl #Weightloss #WeightManagement #Whatarestepsinweightmanagement?#Whatismeantbyweightmanagement?#Whyisweightmanagementimportant?

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qnewslgbtiqa · 2 months

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Doc Q: Rethinking your weight loss goals

New Post has been published on https://qnews.com.au/doc-q-rethinking-your-weight-loss-goals/

Doc Q: Rethinking your weight loss goals

WORDS Dr Rhys Young

Already this year, I’ve seen a wave of folks eager to shed some kilos. It’s that post-New Year’s buzz – you know, the one that makes you think that this is the year you’ll finally start flossing daily.

But just like every other year, February is where most New Year’s resolutions go to die. Instead of getting caught up in the fleeting resolution craze, let’s talk about practical, long-term approaches to losing weight and feeling great if that’s something you want to do.

Ditch the scale

Tired of the scale giving you that judgmental glare, like a homophobic aunt at a Christmas lunch? Ditching the scale doesn’t mean giving up on your goals.

Goals could be to save some money by avoiding takeout, or feeling less breathless when climbing stairs or getting down and dirty.

There’s actually evidence that lifestyle changes are effective in reducing erectile dysfunction, and who doesn’t love a nice stiffy! The queer community has even more pressure when it comes to weight and body shape. Did you know that we are also more likely to experience eating disorders and body dysmorphia?

Sometimes what might feel like a healthy New Year’s resolution, might not actually be so healthy. A good place to start is to spend some time focusing on your health and how you feel, rather than just numbers.

NEAT tricks

Rather than signing a 12-month contract to a gym that you’ll never see the inside of (OK, I may have done this once or twice), I want you to focus on NEAT (Non-Exercise Activity Thermogenesis).

This isn’t about the heat between your thighs while watching Saltburn; it’s about incorporating more activity into our daily routine. Things like getting off the bus a stop early or walking your recently groomed poodle-cross around the block rather than just watching him at the dog park. And yes, you can count sex towards your step count. You’re welcome.

Rainbow plates

I remember as a junior doctor seeing someone in the emergency department after a cucumber had gotten stuck in an orifice it should not have been in. So if there’s one piece of advice I could give everyone, it would be to eat your veggies (and use sex toys designed for purpose).

We know that most Aussies aren’t getting the recommended amount of vegetables. Aiming for five serves of vegetables is easy if you make sure your lunch and dinner are at least 50% veggies. Also, the more colours the better – it’s like having a Pride flag on your plate. Who knew vegetables could be so inclusive?

Foodie Allies

I also want to acknowledge that understanding how to fuel your body can be confusing. You’ve got to juggle supermarket labels, fast food advertising, a new shocking Netflix food documentary every other week, and societal pressures for what healthy bodies are meant to look like.

To make life easier, hook up with a dietitian. For dietary advice, of course – although I hear they’re all pretty good in the sack. A dietitian can help create some realistic & healthy goals and then give advice to put you on the right track.

As 2024 pushes on, let’s remember: our health journey is more than just numbers. It’s about finding joy in being active, loving what we eat, and embracing our unique journey to health. And never forget: that cucumber deserves to be on your plate, not in your butt.

For the latest LGBTIQA+ Sister Girl and Brother Boy news, entertainment, community stories in Australia, visit qnews.com.au. Check out our latest magazines or find us on Facebook, Twitter, Instagram and YouTube.

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tulahealthclinic · 2 months

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NEAT provides holistic wellness! Investigate how everyday motions affect your well-being. Explore the advantages of Non-Exercise Activity Thermogenesis in our most recent blog.

To Read More 👇: https://tulahealth.in/blogs/understanding-non-exercise-activity-thermogenesis-neat

#nutrition #wellbeing #yoga #health and wellness #intermittent fasti #healthy habits #fat loss #healthy #wellness #healthy lifestyle #healthy living #mental health #healthcare #health & fitness #healthyfood

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fitjourneydaily · 2 months

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#fitness #health #healthcare #medication #mentalhealth #nutrition #puravive

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weightlosesuccess · 4 months

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Glossary

Welcome to our comprehensive glossary page, your go-to resource for navigating the intricate world of weight loss and wellness. From A to Z, we've curated a rich collection of terms and concepts to empower and guide you on your journey. Whether you're a fitness enthusiast, nutrition novice, or wellness warrior, this glossary is designed to demystify the language surrounding weight loss, offering clarity and insights to help you achieve your health goals with precision. Explore, learn, and embark on a path to a healthier, more informed you. Direct Go To : A,B,C,D,E,F,G,H,I,J,K,L,M,N,O,P,Q,R,S,T,U,V,W,X,Y,Z

- Appetite Suppressant: A substance or strategy that reduces feelings of hunger, aiding in weight control. - Aerobic Exercise: Physical activity that increases heart rate and oxygen consumption, promoting calorie burn and fat loss. - BMI (Body Mass Index): A numerical measure of body fat based on height and weight, often used to assess weight-related health risks. - Anaerobic Exercise: Intense, short bursts of activity that build muscle and boost metabolism, such as weightlifting. - Atkins Diet: A low-carbohydrate diet that emphasizes protein and fat intake, promoting weight loss through ketosis. - Anti-inflammatory Foods: Nutrient-rich foods that help reduce inflammation, potentially aiding in weight loss and overall health. - Alkaline Diet: A diet focused on consuming alkaline-forming foods to balance the body's pH level and promote well-being. - Aquatic Exercise: Physical activity performed in water, providing resistance and low impact, suitable for various fitness levels. - Accountability Partner: A person who supports and holds you responsible for your weight loss goals, fostering commitment. - Adaptive Thermogenesis: The body's ability to adjust energy expenditure in response to changes in diet and physical activity. - Absorption: The process by which nutrients from food are taken into the bloodstream for use by the body. - Alternate-Day Fasting: A diet approach involving alternating between days of regular eating and days of significant calorie restriction. - All-or-Nothing Thinking: A mindset that views actions as either perfect or a failure, potentially hindering weight loss progress. - Appetizer Trick: Consuming a small, healthy appetizer before meals to curb hunger and prevent overeating. - Active Lifestyle: Incorporating physical activity into daily routines to support overall health and weight management. Go To Top

- BMR (Basal Metabolic Rate): The number of calories the body needs at rest to maintain basic physiological functions. - Body Composition: The ratio of fat to non-fat (lean) mass in the body, a crucial aspect of understanding weight and health. - Binge Eating: Consuming large amounts of food in a short time, often associated with loss of control and emotional triggers. - Balance: Striking a healthy equilibrium between calorie intake and expenditure for sustainable weight management. - Body Weight Set Point: The weight range that the body naturally tends to maintain, influencing weight loss efforts. - Behavioral Change: Adopting new habits and breaking old patterns to support long-term weight loss success. - BMI (Body Mass Index): A numerical measure of body fat based on height and weight, often used to assess weight-related health risks. - Body Positive: A movement promoting self-love and acceptance of one's body, regardless of size or shape. - Ballistic Stretching: Dynamic stretching involving rapid, bouncing movements to improve flexibility. - Blood Sugar Regulation: Maintaining stable blood glucose levels to avoid energy crashes and excessive food cravings. - Brown Fat: A type of fat tissue that burns calories to generate heat, potentially aiding in weight loss. - Body Dysmorphic Disorder (BDD): A mental health condition characterized by an obsessive focus on perceived flaws in physical appearance. - Bulking: A phase in bodybuilding where individuals consume a calorie surplus to build muscle mass. - Behavioral Therapy: Psychological strategies to identify and change behaviors that contribute to weight gain. - Body Contouring: Surgical or non-surgical procedures to reshape and enhance the appearance of the body after weight loss. Go To Top

- Calorie Deficit: Consuming fewer calories than the body expends, a fundamental concept in weight loss. - Circuit Training: A workout routine that combines strength training and cardiovascular exercises for maximum calorie burn. - Clean Eating: Choosing whole, minimally processed foods to support overall health and weight management. - Crash Diet: A short-term, highly restrictive diet often promising rapid weight loss, but typically unsustainable. - Calisthenics: Bodyweight exercises that use the resistance of one's body to build strength and endurance. - Carb Cycling: Alternating between periods of higher and lower carbohydrate intake for optimized fat loss and muscle gain. - Chia Seeds: Nutrient-dense seeds rich in fiber, omega-3 fatty acids, and antioxidants, often included in weight loss diets. - Cortisol: A stress hormone that, when elevated, can contribute to weight gain, particularly around the abdominal area. - Cheat Meal: A planned deviation from a regular diet, often used to satisfy cravings without derailing overall progress. - Cross-Training: Engaging in a variety of exercises to prevent boredom, reduce the risk of injury, and enhance overall fitness. - Cellulite: Subcutaneous fat that causes a dimpled appearance on the skin, often found on the thighs and buttocks. - Cholecystokinin (CCK): A hormone released during digestion that signals feelings of fullness and satisfaction. - Cholesterol: A fatty substance in the blood, with high levels potentially contributing to heart disease. - Community Support: Involvement in social groups or online communities to share experiences and receive encouragement during weight loss. - Coconut Oil: A source of healthy fats that may boost metabolism and support weight loss when used in moderation. Go To Top

- Dietary Fiber: Indigestible plant material that adds bulk to the diet, aiding digestion and promoting satiety. - Detox: A process or period of removing toxins from the body, often through specific diets or cleanses. - Dynamic Stretching: Stretching with movement to enhance flexibility and prepare the body for exercise. - Dopamine: A neurotransmitter associated with pleasure and reward, influencing motivation and behavior, including eating habits. - Dumbbell: A type of free weight used in strength training exercises, promoting muscle growth and toning. - Digestive Enzymes: Substances that help break down food into nutrients, facilitating absorption and supporting digestion. - Delayed Onset Muscle Soreness (DOMS): Muscle discomfort that arises 24-72 hours after intense exercise, a normal part of the muscle repair process. - DASH Diet: Dietary Approaches to Stop Hypertension, a plan that emphasizes whole foods and aims to lower blood pressure. - Diuretic: A substance that increases urine production, often used for temporary water weight loss. - Dumbbell Row: A strength training exercise targeting the muscles of the upper back, shoulders, and arms. - Daily Recommended Intake (DRI): Guidelines indicating the amount of nutrients individuals need for optimal health. - Distal Adiposity: Accumulation of fat in areas away from the central abdomen, such as the hips and thighs. - Diet Plateau: A point where weight loss progress stalls despite consistent efforts, often requiring adjustments to the plan. - Digital Food Scale: A precise tool for measuring food portions, aiding in accurate calorie tracking. - Diabetes Mellitus Type 2: A metabolic disorder characterized by insulin resistance, often linked to obesity and lifestyle factors. Go To Top

- Emotional Eating: Consuming food in response to emotions rather than hunger, often leading to overeating. - EPOC (Excess Post-Exercise Oxygen Consumption): The increased calorie burn after exercise, contributing to weight loss. - Essential Fatty Acids: Healthy fats that the body cannot produce, obtained through diet for various health benefits. - Endorphins: Feel-good hormones released during exercise, contributing to improved mood and stress reduction. - Energy Balance: The relationship between calories consumed through food and beverages and calories expended through physical activity. - Epigenetics: The study of changes in gene expression influenced by lifestyle factors, including diet and exercise. - Elastic Resistance Bands: Portable and versatile tools for strength training, providing resistance for muscle engagement. - Eating Window: The designated time period during which an individual consumes all daily meals and snacks, often used in intermittent fasting. - Enzymes: Biological molecules that facilitate and speed up chemical reactions in the body, including those involved in digestion. - Electrolytes: Minerals like sodium and potassium crucial for maintaining proper fluid balance in the body. - Excess Skin: Loose skin that may remain after significant weight loss, often requiring surgical intervention for removal. - Eat-In-Color: A concept promoting a varied and colorful diet rich in fruits and vegetables for optimal nutrition. - Eating Disorder: A mental health condition characterized by abnormal eating habits, potentially impacting physical and mental well-being. - Exergaming: Video games that require physical activity, offering a fun way to stay active and burn calories. - Endomorph: A body type characterized by a tendency to store fat easily, often requiring specific dietary and exercise strategies for weight management. Go To Top

- Fad Diet: A trendy, restrictive eating plan that promises rapid weight loss but may lack long-term sustainability. - Flexibility Training: Activities that improve the range of motion in joints, essential for overall fitness. - Food Journal: Recording daily food intake to enhance awareness and accountability in weight loss efforts. - Functional Foods: Foods that offer additional health benefits beyond basic nutrition, often associated with disease prevention. - Fasting: Intentionally abstaining from food or certain types of food for a specified period, commonly used in intermittent fasting. - Fat-Burning Zone: The intensity of exercise at which the body primarily utilizes fat for fuel, often targeted during cardio workouts. - Fullness Hormones: Hormones like leptin and peptide YY that signal feelings of fullness and satisfaction. - Fiber: Indigestible plant material that adds bulk to the diet, aids digestion, and promotes a feeling of fullness. - Free Radicals: Unstable molecules that can damage cells, potentially contributing to aging and chronic diseases. - Functional Strength Training: Exercises that mimic real-life movements, improving strength for daily activities. - Food Pyramid: A visual representation of a balanced diet, typically emphasizing the importance of different food groups. - Fitness Tracker: Wearable devices that monitor physical activity, sleep, and other health-related metrics. - Fermented Foods: Foods rich in probiotics, promoting a healthy gut microbiome and potentially aiding in weight management. - Fat-Free Mass: The weight of the body that is not composed of fat, including muscle, bone, and organs. - Fitness Plateau: A stage in which fitness progress levels off, often requiring changes to the workout routine. Go To Top

- Glycemic Index (GI): A measure of how quickly a carbohydrate-containing food raises blood glucose levels. - Green Tea Extract: A supplement derived from green tea, often promoted for its potential to boost metabolism and aid in weight loss. - Gluten-Free Diet: A diet that excludes gluten, a protein found in wheat, barley, and rye, often followed by those with gluten sensitivity or celiac disease. - Group Fitness Classes: Instructor-led exercise sessions conducted in a group setting, promoting camaraderie and motivation. - Ghrelin: A hormone that stimulates hunger, influencing appetite and food intake. - Goal Setting: Establishing clear and achievable objectives for weight loss, providing motivation and direction. - Genetic Predisposition: Inherited traits that may influence an individual's susceptibility to weight gain or certain health conditions. - Gut Microbiota: The community of microorganisms residing in the digestive tract, linked to various aspects of health, including weight regulation. - Gastric Bypass Surgery: A surgical procedure that reduces the size of the stomach and reroutes the digestive system to promote weight loss. - Glute Bridge: A strength training exercise targeting the muscles of the buttocks, lower back, and thighs. - Goal Visualization: Mental imagery of achieving weight loss goals, enhancing motivation and focus. - Grains: Whole grains, such as quinoa and brown rice, provide complex carbohydrates, fiber, and essential nutrients. - Glycogen: Stored form of glucose in the liver and muscles, serving as a readily available energy source. - Group Support: Participating in weight loss groups or forums for shared experiences, encouragement, and advice. - Glycemic Load: A measure that considers both the quality and quantity of carbohydrates in a food item, providing a more comprehensive picture of its impact on blood sugar. Go To Top

- High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by periods of rest, promoting calorie burn and cardiovascular fitness. - Hormone Regulation: Balancing hormones, such as insulin and cortisol, to support weight loss and overall well-being. - Healthy Fats: Unsaturated fats, like those found in avocados and olive oil, crucial for bodily functions and satiety. - Hydration: Maintaining adequate water intake for overall health, metabolism, and appetite regulation. - Hypertrophy: The increase in muscle size achieved through resistance training, contributing to a higher resting metabolic rate. - Hiking: A form of aerobic exercise that combines physical activity with outdoor enjoyment, promoting weight loss and cardiovascular health. - Herbal Tea: Infusions made from dried herbs, often consumed for their potential health benefits, including weight management. - Holistic Health: Addressing physical, mental, and emotional well-being as interconnected components of overall health. - Homeostasis: The body's ability to maintain internal stability, crucial for metabolic processes and weight regulation. - Heart Rate Zone: Different intensity levels during exercise, often categorized as zones to target specific fitness goals. - Hatha Yoga: A form of yoga that focuses on physical postures, breathing techniques, and meditation for overall well-being. - Hunger Hormones: Hormones such as ghrelin and leptin that regulate feelings of hunger and fullness. - Healthy Snacking: Choosing nutritious snacks to curb hunger and maintain energy levels between meals. - Hot Yoga: Practicing yoga in a heated room, potentially enhancing flexibility and calorie burn. - High-Fiber Foods: Foods rich in fiber, aiding digestion, promoting satiety, and supporting weight management. Go To Top

- Intermittent Fasting: A dietary approach involving cycles of eating and fasting, potentially promoting weight loss and metabolic benefits. - Interval Training: Alternating between periods of high-intensity exercise and rest, improving cardiovascular fitness and calorie burn. - Inflammation: The body's natural response to injury or infection, with chronic inflammation potentially linked to weight-related health issues. - Insulin Resistance: A condition where cells become less responsive to insulin, potentially leading to weight gain and type 2 diabetes. - Isometric Exercise: Strength training exercises that involve static muscle contractions without joint movement. - InBody Analysis: A body composition assessment that provides information on muscle mass, fat mass, and water content. - Infrared Sauna: A type of sauna that uses infrared heaters to raise body temperature, potentially aiding in detoxification and calorie burn. - Insulin Sensitivity: The body's ability to respond to insulin, crucial for glucose regulation and weight management. - Inversion Yoga Poses: Yoga poses that involve being upside down, potentially improving circulation and reducing stress. - Inulin: A type of soluble fiber found in certain plants, known for its prebiotic properties that support gut health. - Interval Walking: Alternating between periods of brisk walking and slower-paced walking for cardiovascular benefits. - Immunity Boosting Foods: Nutrient-rich foods that support the immune system, contributing to overall health during weight loss. - Injury Prevention: Practices and exercises aimed at reducing the risk of injuries during physical activity and exercise routines. Read the full article

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art-of-manliness · 4 months

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What You Can Learn About Shedding Pounds From the Vacation Weight Loss Paradox

Over the holidays, the McKays took a first-ever trip to Hawaii. While on this week-long vacation, I loosened up my usual diet. I didn’t track my macros like I usually do. We ate out every night, and always followed these big dinners with dessert. Yet, when I got home and weighed myself, I found that I hadn’t gained any weight. Instead, I had lost two pounds. It reminded me of an observation strength coach Dan John made in our interview about fat loss. John’s noticed the same paradox with his clients that I experienced: people often come back from vacation lighter than when they left, even when they stay at buffet-heavy, all-inclusive resorts and feel like they ate and indulged more while on the trip. John thinks this paradox comes down to the fact that while you’re on vacation, you often: Move more. I think this was the biggest factor in my vacation weight loss. When you’re on vacation, you frequently do much more physical activity than you do back home, walking many sightseeing miles across a city, strolling for hours through museums, or trekking the vast landscape that is Disney World. I spent each day in Hawaii swimming, boogie boarding, and hiking; even though I didn’t do any dedicated workouts while I was away, I was probably 10X more active than I am in my usual sedentary routine. As Dr. James Levine shared in our podcast about non-exercise activity thermogenesis, or NEAT, research shows you can manage your weight simply by moving your body more outside the gym. Match an increase in calories with an increase in NEAT, and you won’t gain weight. Make your caloric expenditure from NEAT exceed your caloric intake, and you’ll lose weight. Feel less stressed. I found that, even though I was much more active on my trip, my appetite was actually reduced. Though the meals I ate were bigger and richer than usual, I had less of a propensity to snack, so while it felt like I was eating more than usual, I’m really not sure whether my caloric intake went up significantly or not. This decrease in hunger may have to do with the way physical activity has been shown to regulate appetite, to the increase in the quality of my sleep (see below), or to the significant reduction in stress I experienced in waking up and going to sleep to the sound of the ocean’s waves. Stress increases cortisol, and cortisol makes you hungry. Less stress = less hunger. A reduction in stress can also provide a healthifying boost to your metabolism overall. Sleep more. Being sleep deprived has been shown to have a negative effect on weight. When you don’t get adequate sleep, the hormones that make you feel hungry go up, while those that help you feel satiated go down. This leads to an increase in appetite, and you particularly crave high-carb food, as your body looks to sugar for energy to fight its fatigue. Additionally, insulin sensitivity drops and cortisol rises, making your body more apt to hang on to fat. Getting sufficient sleep helps regulate hunger hormones and improves your metabolism, and you’re likely to get more sleep on vacation. I’m not sure my quantity of sleep improved while I was in Hawaii because a (cursed, cursed) rooster woke us up each day at 5:30 a.m. But I do think all the physical activity greatly increased my sleep pressure each day, which significantly deepened my sleep. As Dr. Levine also noted in our conversation, sleep and NEAT create a virtuous cycle: when you move more during the day, you get better sleep at night, and when you get better sleep at night, you have the energy to move more during the day. What’s great about recognizing the vacation weight loss paradox is that you can apply it to losing weight outside of vacation. It shows that you can lose weight without giving a lot of attention to and getting really strict with your diet (though, of course, dietary changes will enhance your results). Increase your sleep and physical activity while reducing your stress, and it’s possible to trim down naturally. While it may be easier to improve your stress, sleep, and… http://dlvr.it/T18vdv

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