jump to navigation

The Weight Loss Updates Blog Has Moved September 6, 2006

Posted by weightlossupdates in Uncategorized.
add a comment

We’ve now moved to http://www.quickweightlossupdates.com so be sure to visit us there…


If You Lose Weight Will You Lose that Ugly Cellulite? September 2, 2006

Posted by weightlossupdates in Weight Loss.
add a comment

Finally, we have a professional answer to the question of whether you can get rid of cellulite if you lose weight in the area where the cellulite has appeared. And, like all honest official answers, the response was “sometimes.”

If you’re part of the 15% of women who have no experience with cellulite, then you are indeed blessed. For many of us, especially the ones who are veterans of the weight wars, however, we know it intimately. If you look in the mirror at all, there’s no missing those fat deposits under the skin that make it look like orange peel, usually on our hips, buttocks, and thighs. It’s most common in those of us of the feminine persuasion. It comes about because there are strands of fiber-like collagen tissue that connect your skin with the underlying tissues and thus create compartments for our fat cells. When the fat cells get bigger, the compartments bulge out and produce the dimpling effect. The more fat in those fat cells, the more bulging and you can guess the rest.

But there also seems to be a genetic component that helps determine whether a person will display cellulite or not.  Some thin women exhibit marked cellulite in certain areas and some women who are medically classified as “morbidly obese” don’t display any at all. People who have thicker skin seem to have less of it, too. In addition, hormonal and other changes that occur during pregnancy and aging can lead to weakening of the collagen fibers and the thinning of the skin, both of which can lead to more cellulite.

There is no well-defined adverse medical effect of cellulite, other than cosmetic, so The Journal of the American Medical Association (JAMA)  stated that “there is no medical condition known or described as cellulite in this country” almost 20 years ago. So there’s no “cure” for this unsightly phenomenon, but there certainly seem to be a lot of products and procedures on the market with the professed goal of combating it.

Notwithstanding all these considerations, the conventional wisdom is that weight gain is directly associated with the appearance of cellulite on our bodies. If that’s true, then losing weight should help get rid of it.

In the August 2006 edition of the journal of the American Society of Plastic and Reconstructive Surgeons, Dr. Sam Speron, from Chicago, described a study on 29 women who were enrolled in medically supervised weight loss programs. The programs varied from low fat meals to liquid diets to prescription drugs to surgery. The average weight loss for these patients was 30.5 pounds, but ranged from 2.3 to 102 pounds.

At the end of the study, seventeen of these patients had an improved appearance in the cellulite-affected areas, but nine actually looked worse. The cellulite didn’t totally disappear in anybody. The dimples got shallower in the patients who looked better.

So what made the difference?  According to Dr. Speron, the patients who lost larger amounts of weight, especially fat in the thigh area, had the greatest improvement in their cellulite. These were also the patients who had the highest starting body mass index (BMI; a measure of weight to height) and the worst cellulite to begin with. The ones whose cellulite got worse started at a lower BMI, lost less weight, and did not decrease their percentage of thigh fat. Another important factor related to appearance was skin elasticity. If the skin didn’t tighten up after the weight loss, the cellulite looked worse.

So what’s a body to do? Seems a major key here is to reduce the percentage of fat in the thighs or wherever the cellulite is appearing. Anybody got any good ideas on how to do that? Seems the experts all say there’s no way to get rid of subcutaneous fat in just one area. You can build the underlying muscles by doing exercises that emphasize using those muscles, but that doesn’t reduce the fat over them unless we lose fat all over. So it’s back to the sound diet and every day exercise routine. What price health and beauty? –Di

technorati tags:, ,

Escaping the Dreaded Doldrums of Weight Loss Plateaus August 31, 2006

Posted by weightlossupdates in Weight Loss.
add a comment

Here’s a problem that has reared it’s ugly head for all of us on our way to our healthiest, fittest, and most gorgeous/handsome weight. We have been following along on our chosen plan, doing the workouts and choosing what and how much and how often we eat very carefully and making noticeable progress. But, after a while, for no apparent reason, we seem to get stuck. The scales don’t go down or the inches don’t decrease or the waist to hips ratio won’t budge and we stay right where we are for a week. Then another one. Then another.. And for some time, no matter how we stay the course, we seem to be stuck on this plateau.

And that’s the thing. We keep doing what we have been doing, maybe even a bit more of it, and the body has adjusted in its own way. Maybe we have been eating so little the body has gone into starvation mode and is conserving energy and you need a couple of days of higher calorie intake to reassure it. Maybe you need to change the proportions of good carbohydrates to protein one way or the other. Maybe your eat-o-meter has crept up a notch or two and you need to take it back down. Or measure what you plan to eat for the day into five or six portions and keep the metabolism stoked by eating every 2-3 hours.

Maybe you need to vary your exercise routine so different parts of the body are more involved. So if your aerobic exercise is centered on brisk walking or jogging, and adding in some hills doesn’t work, try some serious swimming for a while. Add in periods of high intensity. If you’re walking, add in steep hills or steps, taken fast. If you’re jogging, add some sprints of a minute or two at a time. Just don’t let your body get too comfortable doing the same thing all the time. You need to challenge it a bit or it stops progressing.

If your job keeps you sitting or standing largely in one place, try adding in short, five minute bursts of activity every half hour to forty-five minutes. Do it long enough and hard enough to raise your body temperature. You could jog in place, do some squats, do some pushups, do some reverse pushups, practice your high front, back, and side kicks, do some V crunches, do something to get some muscle activity going, even isometrics, for about five minutes. You’ll be amazed how much more work you get done and how energized you’ll feel. This is in addition to your regular workouts, of course.

If you’re not doing muscle-building body weight or other weight training, learn how to do it and get started. If you are, ramp up the weight or number of repetitions to give the body more to do. Make sure all your body parts are being trained. For example, you might try putting in more work on your core if you’ve been concentrating on your legs, really push those pushups, or do weighted pull ups.

If you haven’t been paying much attention to your balance and flexibility training, try making that a bigger part of your routine. Yoga, tai chi, and related exercises have enormous benefits that may not be related to bigger muscles but do wonders for your quality of life.

If you haven’t been getting enough sleep lately, try sacking out for a full 7 1/2 – 9 hours. Sleep deprivation has definite effects on weight gain that could be counteracting all your good efforts.

Does this mean you need to do all of this at once? Nah, just pick two or three things where you either seem to have slipped a bit off course and correct those or areas where you seem to always be doing things the same way and start with those. To get out of your rut, get out of your rut.  🙂  –Di

Lose Weight with Some Friends August 31, 2006

Posted by weightlossupdates in Weight Loss.
add a comment

Once you have sat down and had a little chat with yourself and decided how much weight you are going to lose and by when and basically how you’re going to go about it, you might consider confiding in a friend or group of friends who tend to be supportive. They know you well and can act as cheerleaders for you. Even better if a group of friends decide to undertake the same program together.

No matter if it’s 98 degrees, raining, snowing, your slim partner is sound asleep, or whatever, you know you absolutely have to get out of bed or off that couch and do your aerobics, strength training, and flexibility and balance exercises and prepare your five or six small meals of the day. Eventually, of course, you’ll grow to really look forward to the exercise and you’ll love they way those many small meals make you feel. And when you finally work up to really vigorous exercise, the endorphins that are released will make you feel like you’re soaring. But there are those other days, especially in the beginning, when it would be a great help to have some partners in the effort to meet for exercise and meal planning.

One really good thing about enlisting a group is that you’ll also be helping them reach their weight loss goals, too. Helping other people get what they want is, then, a great way to get what you want.

You might consider drafting an actual goal statement for the group that would include each member’s personal goals, as well goals for the group and incentives for meeting them. For example, if the group lost 100 pounds in total by a certain date, they would all treat themselves to a day at the spa with a full body massage followed by a special lunch. Or maybe a day at the ball park or fishing. Whatever would be a worthy reward for your group. Whenever a member reaches a milepost along the way, congratulations from the group would be in order and they should make sure the member who reached the milepost enjoys a reward as well.

So what would the group do once it got formed and all the goals were set? One major possibility is that they could exercise together. Walking, jogging, lifting weights, even dancing or yoga can get a bit boring if you have to go it alone all the time. It really adds some fun if there are others as well. You could all agree on a set group of exercises that you would all do together or you could take turns choosing what to do. Maybe polkas when Suzy chooses, running stadium steps at Don’s request, body weight exercises as suggested by Maria, and so on. You could all join a yoga class or a step class or play tennis or… The possibilities are enormous. Just do what you and your friends like to do or would like to learn to do and have some FUN!

You could also help each other think of yummy meal combinations that fit into whatever your diet plan allows. Not only could you trade recipes but you could take turns preparing samples for each other, with testing and tasting and enjoying each others’ efforts. You could do it potluck style or rotate kitchens. Of course you wouldn’t want to go over your allotted calories for that meal, so plan carefully.

It’s easy to think of excuses not to stick with your plan. There’s always that day when you didn’t get enough sleep the night before or the rain is coming down or it’s too hot or you just don’t feel like it today. While it’s true that a few hours’ delay or even skipping the exercise one day wouldn’t destroy everything you had done up to that point, the big danger is that it’s then much easier to skip another day. Then another one, and so on. So pretty soon it’s more off than on. All too soon, your walking/running shoes or swim suit are tucked away in the back of the closet except for the occasional trip to the pizza parlor. Your exercise mat is rolled up and pushed into the corner of a room where you keep the door closed so as not to remind you of what you aren’t doing. The cookie jar gets refilled, the ice cream is back in the freezer, and cheeseburgers and fries are once again the staff of life.

But with a friend or group of friends banging on your door or ringing your phone or sending you emails, you can’t just slip away. It’s much easier to just stick with the program. Your chances of not staying the course are significantly reduced if several of you are doing it together. You can motivate, help, maybe even goad each other a bit. You don’t want to miss out on the fun incentives, do you? And you certainly don’t want all your friends getting healthier and healthier and more and more gorgeous/handsome and drawing all the compliments, while you hide away in your bed or on your couch.

What if you’re the motivated one and your one friend or somebody in the group seems to be flagging? Well, you can try to keep their spirit up for a reasonable period of time but do take care you don’t get dragged down. Sometimes it’s just not the right time for a person to be making changes and your friend may be at one of those times. Don’t judge too harshly but you will need to get on with your own program is s/he doesn’t turn around. Perhaps their time will come and then the vital slim you can help then.

Gotta go. Almost time for our group body weight exercises. –Di

Exercise Fattening Stress Right Out of Your Life August 30, 2006

Posted by weightlossupdates in Weight Loss.
add a comment

Let’s say your day went something like this. The dog got out this morning and it took you twenty minutes to find him and get him back inside. So you were twenty minutes late to work. Those were the twenty minutes you were going to use to prepare for the managers’ meeting where you had to present your projections for the upcoming quarter. Feeling a little frazzled, this wasn’t your best presentation, your department looked inept, and your boss let you know about it. Afterwards, you and she discussed how to handle the new client you’re meeting for lunch. She mentioned that he’s a stickler for punctuality so you leave an extra twenty minutes early. This is a make or break contract so you’ve been  polishing this presentation for weeks. But two cattle trucks have collided on the freeway and traffic is grid locked for miles while the police try to round up the stampeding bulls. You try to call the prospect to tell him you’re detained but your cell phone’s battery is dead. You’re 45 minutes late for the meeting. Your prospect is fuming and not very understanding of your excuse and he doesn’t even want to hear any presentation from someone with so little regard for possible clients. He’ll let you know if you can reschedule sometime. When you get back and tell your boss what happened she is all over your case. As if you did all this on purpose. You can’t call her what you’d like to (it rhymes with itch), of course, so you stifle. And so on.

Meanwhile, the adrenalin and nor adrenalin that have been released in your body are crying out for fight or flight and you can do neither. The build up of cortisol and other stress hormones is slowing your metabolism, making you crave huge amounts of fat-salt-and-sugar-laden comfort food, and doing strange things to your blood sugar levels. Since you tried to relieve your stressful state with a cheeseburger, biggie fries, a double chocolate shake and two fried pies, you are accumulating a bit of extra fat. Because of the stress, it’s being deposited right in your abdomen, building up your visceral fat to dangerous levels. Oh my, what’s a body to do?

Actually, this picture is not too far off the mark for far too many of us who lead relatively sedentary lives. The pace of our lifestyles and the pressures under which we function are driving our chronic stress levels into regions where they can cause serious weight gain. Fortunately, you can reverse this pattern of weight gain and reduce your stress and your waistline at the same time. Organizations no less august than the American Council on Exercise and the National heart, Lung, and Blood Institute of the National Institutes of Health recommend physical exercise as one of the most effective ways to reduce stress and its effects. And we know it can help a great deal with weight loss and fitness as well. We hasten to mention that exercise means a combination of aerobic exercise in which the heart rate is elevated for 15 to 30 minutes at a time, resistance or weight training in which the weight can be supplied by external weights or our own body weight, and flexibility and balance training, conveniently provided by practices like yoga or tai chi, among others.  All these together and individually have profound effects in changing our mental and physical outlook so that we actually make less of the hormones that can cause the stressful effects, we just don’t get stressed out so much, we aren’t affected so much by whatever stress we do have to deal with, and we’re just generally happier. People who have physically demanding jobs might do better by adopting those forms of exercise they don’t encounter in their jobs, rather than overtaxing themselves in a certain area.

Another important consideration is to work the exercise sessions into your busy life in such a way that they can be sanely managed, rather than becoming another stress-inducing “should.” Get up 40 minutes earlier and take a brisk walk. Do some isometrics at your desk. Take half an hour to some squats and pushups before lunch or just when you walk in the door at home. Make your exercise sessions as convenient as possible so you can actually do them After all, you won’t need to stop and the candy shop any more.

Exercise can reduce stress in a number of ways. One is that it can provide a positive outlet for all that fight or flight energy, rather than having it simmer away under the surface. Another way is that exercise causes changes in the biochemistry of the body, including the brain, that help it to function better and provide a sense of well-being. The amount of adrenalin released in response to stress, for instance, is reduced in people who exercise regularly. Exercise can stimulate the production of endorphins, which are powerful natural mood-enhancing agents. Another beneficial effect of exercise is that most people do not worry while they’re exercising. It takes their minds off their problems at least for a while so their brains can rest and regroup and perhaps come to a solution from a different angle. This is not to mention all the positive effects on the cardiovascular system. Exercise helps your body feel refreshed and relaxed and promotes deep and restful sleep.

Aside from these profound effects on stress relief, physical exercise is one of the main paths to managing ones weight. Just eating less is almost never a long term route to slim vitality. Another stress relieving effect of exercise is the pleasant feeling you get from looking at the new slimmer you in the mirror, fitting into attractive clothes, and drawing admiring glances from others. Right?  –Di

Forty and Holding – Feeling Flat and Fat? August 30, 2006

Posted by weightlossupdates in Weight Loss.
add a comment

“What happened to my energy? I feel so flat all the time. Why can’t I lose any weight? I’m practically starving myself but pounds just won’t go away like they did a few years ago.” Any of this ring a bell? Is it true that “slowing metabolism” means that we just can’t lose weight once we pass our fourth decade? Or that the only way to lose weight is to subsist on salad greens and water?

There’s always the other side of the Great Law of Weight Loss. One side is to decrease calorie consumption, but the other one is to increase calorie expenditure. For best results, it would seem reasonable to adopt a healthful diet, not too much quantity but balanced in terms of all the nutrients. It’s essential to eat at least three servings of fruit, four servings of vegetables, five servings of high fiber whole grains or legumes, two to three servings of quality protein, and two or three servings of dairy or other sources of calcium and vitamin D every day. Interestingly, calcium itself seems to help reduce middle-aged weight gain. To keep your metabolism stoked, vary your calorie consumption so that you have a couple of “low” (1200 or so calories a day) days followed by a “regular” day when you eat approximately the same number of calories you are expending. This gives you body and your psyche relief from the idea that you’re depriving yourself. Starving yourself is a good way to get very sick, not a good way to be vibrant and slim. Another good thing to keep the fat burning fires going is to divide up your calories into five or six small meals and snacks a day, rather than just three or fewer.

One thing seems to be clear during the aging process. Activity levels decrease, in general, as does muscle mass. Those two are the prime determinants of calorie expenditure so, clearly, if we increase both of those, we can invigorate our sluggish metabolism. That doesn’t mean one has to go out and pound the pavement to train for a marathon starting today. First thing is to check with your doctor and see what level of activity you can start right now. If you haven’t been doing anything more taxing than carrying the groceries in from the car and clicking the TV remote for several years, you will need to start gently.

Pick some things you enjoy or at least don’t mind doing too much. A body needs a combination of aerobic, strength, balance, and flexibility activities. All of them. Start with small goals but work toward a regular schedule that includes 30 or more minutes of aerobic activity most days plus another 10 or 15 minutes of balance and flexibility movements. Work up to three sessions of strength training a week. It’s important to do all of these things and to do them all regularly. If you slack off for a while, the body goes right back to where it was before.

Most people know pretty well what aerobic exercise is, so I won’t go into any detail in this short article. One thing to keep in mind is that you need to keep pushing towards greater goals and even change what you’re doing from time to time or your body adapts and you won’t see any improvement. Faster, higher, longer, as they say in the Olympics. Once you’ve gotten up to a reasonable level of aerobic fitness, try inserting some high intensity exercise for a minute or so, providing your doctor agrees. Does wonders for your energy levels. Brisk walking, particularly if there are hills or stairs involved, is a great choice, as is swimming. Bicycling is very good if you go fast, don’t coast at all, there’s a stiff wind in your face, it’s all uphill, and there’s no threat from the vehicular traffic. Cross country skiing is great when you can do it. There are all sorts of variable resistance aerobic machines available if you want to join a health club.

But aerobics is only part of the story. Sure these exercises increase calorie expenditure, but they don’t do much for your resting metabolic rate. For this, as well as for all around strength and appearance, you also need some weight training to build fat-burning muscle. This doesn’t mean you have to go to the gym and lift free weights or use the machines if you don’t want to. Your own body weight can provide excellent training. You can do push ups, starting with pushing off from the wall, then a counter, then from the knees, from the toes, to having the feet elevated. You can do squats, taking care to keep the back straight, the rear end back so the knees stay in back of the toes, and not going lower than having the thighs parallel with the floor. You can do pull ups, and then reverse the hands. And so on. Build the number of repetitions slowly but steadily.  And ladies need not worry about the “muscle bound” look. Takes certain hormones to get that. Both genders will note more admiring looks after they have been at this for a while. And it’s a well-established fact that you can reverse muscle loss at any age by consistent resistance training.

You can practice flexibility and balance moves as part of yoga training, which is also very good for the mental outlook. You can join a class or buy books and videos at minimal cost. These exercises help prevent injury, keep the body nice and limber, and help relieve stress.

So there is a basic blueprint for removing that flat and fat feeling. Let’s get moving! See you later. –Di

Secrets to Making the “Great Law of Weight Loss” Work for You August 30, 2006

Posted by weightlossupdates in Weight Loss.
add a comment

The Great Law of Weight Loss looks really easy: Decrease your incomings and increase your outgoings. Burn more calories than you take in. That’s what all the books say. They make it sound so simple.

If, for example, given your height, frame, age, gender, and normal level of activity, you normally burn about 2200 calories a day, all you have to do is decrease your calorie intake to 1200 calories a day and increase your activity an additional 250 calories worth by, say, walking three miles a day. Your deficit for each day, then, will be 1250 calories. Over a week that would be 8750 calories, which is 2.5 lbs at 3500 calories per pound, and 10 pounds gone per month. Simple, huh?

Now let’s see the hands of everybody who has done that found that it works just like that. Anybody? If it’s a law then it should work all the time, right? Well, it does work just like that for a while, say 2 weeks or so, but Mother Nature has a few tricks in her bonnet. She is so adaptable. When she sees your body suffering on that 1200 calories, even divided up into six 200 calorie grazes, she worries you might be starving and so she adjusts your precious bodily metabolism so that you’re just more efficient and get through the day on fewer calories. Besides, living on 1200 calories a day, every day, gets to be a major pain after a while, even for those with the strongest willpower. It’s right on the verge of starvation and so, day after day, you’re always a bit hungry. After about a week of this, you’re REALLY hungry. And your calorie allowance doesn’t ever permit those goodies that make life so much more enjoyable. And, after a month or two, the scale reading isn’t budging much anymore so the incentive evaporates.

So what’s a body to do? Mix things up, that’s what. If you keep doing exactly the same things in terms of numbers of calories per day, proportions of good carbos, protein, and good fat, and activity, the body adapts to that, gets more efficient and you stop losing weight.

Instead of a flat 1200 calories a day, go two or three days in a row on the low side of 1200 calories and, then take an “eating” day. This isn’t a license to pig out. It means eating enough to reach your normal expenditure level as, in the example above, 2200 calories. You plan for this and incorporate those treats that you really like. You can have pizza, ice cream, brownies, one of those frothy coffee drinks, whatever floats your boat, IN MODERATION on your eating day. Not all of them on the same day, but something nice. This tells you body that you’re not starving and your psyche the same thing. You actually get to eat more and still lose weight.

It’s also a good idea to change the ratio of calories from complex carbohydrates (the only kind we eat, right?), protein and (unsaturated) fat from time to time, within limits. The biochemical and physiological factors involved here can get pretty complex and beyond the scope of this short article, but you could try adopting a ratio of 40% of your calories from good carbs, 30% from protein, and no more than 30% (nor less than 10%) from fats as your usual mix. Then modify those ratios by no more than about 20% each (fat should only go down from 30%) from time to time and see how you feel.

Your metabolism gets a boost every time you eat, so that’s why many experts recommend eating 5 or 6 small meals a day, rather than 3 or fewer. That doesn’t mean your total daily incoming has to be divided into 5 or 6 equal amounts, but a snack with fewer than 100 calories won’t do much to stop the hunger pangs or convince your body it has actually eaten something. Space these no more than 2 1/2 or 3 hours apart or your metabolism will go to sleep again.

Mixing it up also applies to the frequency and intensity of your exercise. It’s really a big help if you get up and do something every half hour. I actually set an alarm. Every half hour I get up and do something for 5 minutes. This includes, especially, right after meals. You can take a fast walk. Do some pushups. Do some lunges or squats. Do some crunches. Practice high front kicks and back kicks. Just something fast enough and long enough to raise your body temperature (hint: guess where that heat is coming from!). Don’t do the same thing twice in a row – you need to use a different part of your body. This also does wonders for your concentration. You actually get a lot more done in those 30 minute spurts, knowing that you have to get it done in that segment, not to mention all that oxygen swirling in your brain. That’s in addition to your regular actual exercise periods. Keep jolting the metabolism.

Mixing it up and adding jolts also goes for your exercise regime. If you just do the same thing every day, you won’t be making any progress before long. Mix up your low intensity walks with some rapid stair climbing. Mix up your jogging with some minute-or-two-long flat out sprints. Add in many reps of squats or lunges. Switch off the legs some days and do pushups, as many and bearing as much weight as you can possibly manage. Always check with your doctor first and don’t try to redress years of inactivity in the first week, but if you don’t challenge the body, it won’t make more muscle.

There’s a lot more to be said about this “jolt” approach, but I think you have the basic idea by now. Give it a try and let me know how it goes for you. –Di

Lose the Fat that Lurks Within August 29, 2006

Posted by weightlossupdates in Weight Loss.
add a comment

Successful weight loss isn’t just about pounds right? For one way to know if you’re at your Happy Weight, the weight at which you look and feel your best, you have only to look in the mirror and try on or imagine yourself in a bikini or a Speedo. Nice picture? If there’s a pronounced belly effect in this image, you’re probably carrying too much visceral fat. That’s fat we really want to lose.

That’s the fat that’s actually inside your body, not just under the skin like subcutaneous fat is. No, the visceral fat is wrapping itself around your liver and other vitals. Not only that, it doesn’t just sit there quietly destroying your buff image. Oh no. Those fat cells are veritable factories, gushing bad hormones and spitting out factors that shut down the production of the good ones.  Recent studies have implicated excess visceral fat as increasing the risk of heart disease, diabetes, and, possibly, dementia and some types of cancer. Not a pretty thought.

For instance, in a study on 27,000 people in 52 countries, scientists found that the body mass index, a commonly used indicator of obesity which uses a weight to height ratio, wasn’t really different in people who had heart attacks compared to those who didn’t. But the waist-to-hip circumference ratio, a measurement of visceral fat, was significantly higher in the heart attack victims, regardless of gender or other risk factors.

So what’s a good waist to hip ratio? There is some controversy about this, but an often-cited  “ideal” value for women is 0.8 or less and 0.95 or less for men. It’s like the “apple” or “pear” shape comparisons we’ve heard about before.

Other studies on show just as chilling results for those high visceral fat with respect to risk for metabolic syndrome, dementia, gallstones, breast cancer in women, and overall death in men.

So there we are. Besides being something we don’t like to see in the mirror, this kind of fat is actually dangerous. Fortunately, the doctors say it is also relatively easy to release this kind of fat. Since those fat cells are so metabolically active, it responds to proper diet and exercise, though not to sit-ups and liposuction, natch.

The dietary warning flags go up for saturated fats, the ones that are solid, like butter, lard, and animal fat. I bet you already knew to stay away from those, but now we have another reason.

But one of the best-studied ways to keep visceral fat from increasing with age and to even get it off once it’s there is with exercise. Researchers at Duke University Medical Center reported that overweight people in their study would gain about 8.6% in six months, or about 4 more pounds a year, if they didn’t exercise, much of it visceral fat, in an article published in the October, 2005, issue of the Journal of Applied Physiology. Duke exercise physiologist Cris Slentz, Ph.D., the lead author, said “We also found that a modest exercise program equivalent to a brisk 30-minute walk six times a week can prevent accumulation of visceral fat, while even more exercise can actually reverse the amount of visceral fat.”

The 30 minutes six times a week translates to about 12 miles a week of either brisk walking or jogging. At about 17 miles of jogging or the equivalent on various cardio machines, the amount of visceral fat goes down. The next thing to study is the effect of adding in some resistance or weight training and see if that holds the visceral fat at bay or even makes it go away faster. The people who participated in this study weren’t allowed to change their diet so the researchers could study one thing at a time. But that doesn’t mean that we can’t.

Gotta to go find my tape measure, now. And my pedometer. See you later. –Di

Welcome to the Weight Loss Updates Blog August 25, 2006

Posted by weightlossupdates in Weight Loss.
add a comment

Thank you for stopping by the weight loss updates blog. I hope to help you discover all the facts about weight loss. I will be posting articles, reviews of programs and products, and news about all the facets of weight loss here.

You are welcome to comment on anything I post here and if you have information to share, I’d love for you to post it here.

Thanks you for coming by and if there’s any information about weight loss you’d like me to cover, please let me know.