Solutions to common fat loss problems, part 5....
Today's Post: Thursday, 12-29-2011
We posted on solutions to 3 of the most important problems in part 1 on Tuesday, 12-20-2011, last week.
1. Effective fat loss plans that do not turn on your body’s famine response succeed and you can keep the fat off. Diet, temporary starvation routines always turn on the famine response and fail. That post has the solutions that make up an effective fat loss plan.
2. Foods and drinks most people now think of as normal that did not exist or didn’t exist at all in their current forms 100 years ago. But they are NOT normal. That post has a bit about how that happened and why virtually avoiding all these foods and drinks makes hunger free fat loss almost easy. People who have been consuming a lot of these can lose tens of pounds with almost no other changes.
3. A key strategy in a fat loss plan that does not turn on your body’s famine response is to exercise. But finding time to exercise can be quite challenging. The post last Tuesday had 3 proven ways to find the time to exercise.
Last Thursday’s post began solutions to 3 more common fat loss problems.
4. Stress triggered eating.
5. Friends and family and neighbors are fat.
6. How to persist, lose all your fat or close to it, and keep it off.
Last Thursday’s post covered 4. Stress triggered eating -- and solutions to keep it from sabotaging you.
Friday last week we covered 5. Friends and family and neighbors are fat --
and how to overcome the effects of that.
If your friends, family, and neighbors are fat, it can be much harder to lose fat yourself. But there are three ways to do it. And, of those there are many ways to keep enjoying your current friends while being more effective influencing them than the other way around. That post had those solutions.
And, on Tuesday this week, we posted on how to keep yourself on track. That about doubles your chance of success.
And, we posted on how to set up a support system making regular use of such supportive people and information. That too will at least double your chances of success.
Doing both, if you do them well and you keep doing it, it will at least multiply your chances at success by over 4 times. For many people doing both will guarantee your success.
Today, we add a bonus post to this series. When I decided to do this series I wrote down 6 common fat loss problems to give solutions to.
The last post, how to ensure you keep going I put in as the 6th problem to solve because I lost my original list of 6. And, I found I could only remember 5.
I remembered the first 5; posted on those; did the last post about how to virtually ensure success by both managing it yourself and getting skilled and supportive outside help.
Today, I was doing an end of the year clean up at work and found the original 6th problem.
It was too much sitting!
Until a hundred years ago most people didn’t sit much and before 1,000 years ago very few people sat more than 4 or 5 hours a day. Modern man evolved something like 30,000 years ago; and our primate ancestors go back over a million years. Most of them sat very little each day!
Today, it has become common for people to sit for 9 to over 12 hours a day.
That’s a huge difference in activity level and average blood circulation during each day.
The calories burned difference and the less exercised muscles that has caused are two of the reasons far more people are fatter than they were on the average before a 100 years ago.
But that’s far from all.
First, if you sit much over 6 hours a day, your risk of virtually everything you’d like to avoid goes up.
This includes aging, heart disease, strokes, type 2 diabetes, and sexual dysfunction. It also includes brain shrinkage, memory problems, and also is a contributing cause of Alzheimer’s disease.
Second, fatter people sit even more than normal weight people. One study found that obese, definitely fat, people sat an average of 9.5 hours a day while normal weight people sat an average of 7.0 hours a day.
That 2.5 hour a day difference is quite large. Even very light activity burns at least 100 calories an hour more than sitting. Over a week’s time, it adds up to 1750 calories a week. That’s about the calories in half a pound of body fat.
If two people eat the same number of calories for a year and the one who sat 7 hours a day was the same weight at the end of the year, the one who sat 9.5 hours would be 26 pounds fatter!
Mercifully the person sitting more usually tends to eat less, so it’s usually not that bad.
BUT, for one cause of sitting more, it is often worse!
And, the studies reflect that too. People who watch TV less than 14 hours a week are routinely far less fat on the average than people who watch TV over 28 hours a week.
Watching that 2 hours more of TV tends to build in more sitting time. But it’s even worse than that for three reasons.
You sit so quietly while watching TV, you burn less calories than while you are sleeping!
Second, the ads on commercial TV specialize in advertising the bad for you and fattening foods and drinks that you should virtually write off if you want hunger free fat loss.
Third, if you eat any kind of snack – even healthier ones, let alone fattening ones -- while you watch TV, you simply eat on automatic pilot. You also even keep eating when, had you been paying attention, you’d have noticed you were no longer hungry and were full!
Earlier in this series under how to find time to exercise, we posted on two ways to turn TV time into exercise time.
One way is to turn off the TV and do some kind of vigorous exercises such as strength training or interval cardio or moderate exercises like walking, swimming, or gardening for longer times.
The other way is to set up some kind of exerciser you can use while you watch TV.
There are two other solutions.
Program in regular breaks in your sitting so you don’t just stay totally still for more than an hour or two.
Getting up to get yourself coffee, tea, or water throughout the day keeps you hydrated and gets you up to do it. But it gets you up a second time to visit the bathroom too!
I also got the idea to do about 30 seconds of a moderate exercise a few times a day. Good idea; but a few weeks later, I realized I’d done it once on the day I thought of it and never did it again!
I’ve since put in a double reminder and do it 5 times virtually every weekday.
When I get up to get a cup of tea or green tea, right then or when I finish the cup, I do the short exercise session. AND, I make a mark in my special logbook for that day. That combination is very effective. And only on the very busiest days do I fail to do it all 5 times.
But there is more coming!
What if you could burn 50 to 100 calories for at least half of your sitting time too?!
An expensive set up where you can work on your computer and on your phone while walking, a “walking desk”, has been tried. It does work; but it’s expensive for the purpose and it can be tiring or can distract you from your work.
Eventually I personally plan to get a specialized minibike or other exerciser I can use while seated at my desk and another I can use while reading at home.
They don’t yet make those that I know of but most people today need them.
Given the health harm of sitting too much and how many people do that, these minibikes and chairs that match them well are coming soon I think.
Walking burns about 300 calories an hour. (200 if you are skinny and walk slowly to over 500 if you walk really fast or walk somewhat fast but are much heavier.)
Using a seated minibike exerciser that you use much less effort on but keep moving slowly most of the time you sit can easily burn 50 calories an hour.
Then if like many people today you sit for 6 hours a day, you could easily add an extra 2100 calories a week by using a seated minibike exerciser most of the time you sit at home or at work. That would help people lose about 2 and a half pounds a month for a few months once they got into the habit of always using one. Then they’d keep it off!
(If I’d used one of the seated minibikes since I began my current fatloss plan, I’d still need to add the extra muscle to be at my goal weight. But I’d be trying to add muscle weight to get back UP to my goal weight! That’s because I’d be 10 to 20 pounds less fat. I’m only 5 pounds over my goal weight now; but my waist is still too fat!)
I’ve also had a new idea. Before sewing machines had electric power, they had an under the work area treadle that was designed to be effective but avoid distracting the person sewing from their sewing.
It may be possible to find an antique sewing machine and find a manufacturer to make a design of that treadle mechanism that would do the same for people working at a desk.
It’s proven to do the job needed in actual use!
But until those become available for $69.38 at WalMart or $79.95 at Big 5 Sporting Goods, by all means do the other things in this post! They will help.
Today's Post: Thursday, 12-29-2011
We posted on solutions to 3 of the most important problems in part 1 on Tuesday, 12-20-2011, last week.
1. Effective fat loss plans that do not turn on your body’s famine response succeed and you can keep the fat off. Diet, temporary starvation routines always turn on the famine response and fail. That post has the solutions that make up an effective fat loss plan.
2. Foods and drinks most people now think of as normal that did not exist or didn’t exist at all in their current forms 100 years ago. But they are NOT normal. That post has a bit about how that happened and why virtually avoiding all these foods and drinks makes hunger free fat loss almost easy. People who have been consuming a lot of these can lose tens of pounds with almost no other changes.
3. A key strategy in a fat loss plan that does not turn on your body’s famine response is to exercise. But finding time to exercise can be quite challenging. The post last Tuesday had 3 proven ways to find the time to exercise.
Last Thursday’s post began solutions to 3 more common fat loss problems.
4. Stress triggered eating.
5. Friends and family and neighbors are fat.
6. How to persist, lose all your fat or close to it, and keep it off.
Last Thursday’s post covered 4. Stress triggered eating -- and solutions to keep it from sabotaging you.
Friday last week we covered 5. Friends and family and neighbors are fat --
and how to overcome the effects of that.
If your friends, family, and neighbors are fat, it can be much harder to lose fat yourself. But there are three ways to do it. And, of those there are many ways to keep enjoying your current friends while being more effective influencing them than the other way around. That post had those solutions.
And, on Tuesday this week, we posted on how to keep yourself on track. That about doubles your chance of success.
And, we posted on how to set up a support system making regular use of such supportive people and information. That too will at least double your chances of success.
Doing both, if you do them well and you keep doing it, it will at least multiply your chances at success by over 4 times. For many people doing both will guarantee your success.
Today, we add a bonus post to this series. When I decided to do this series I wrote down 6 common fat loss problems to give solutions to.
The last post, how to ensure you keep going I put in as the 6th problem to solve because I lost my original list of 6. And, I found I could only remember 5.
I remembered the first 5; posted on those; did the last post about how to virtually ensure success by both managing it yourself and getting skilled and supportive outside help.
Today, I was doing an end of the year clean up at work and found the original 6th problem.
It was too much sitting!
Until a hundred years ago most people didn’t sit much and before 1,000 years ago very few people sat more than 4 or 5 hours a day. Modern man evolved something like 30,000 years ago; and our primate ancestors go back over a million years. Most of them sat very little each day!
Today, it has become common for people to sit for 9 to over 12 hours a day.
That’s a huge difference in activity level and average blood circulation during each day.
The calories burned difference and the less exercised muscles that has caused are two of the reasons far more people are fatter than they were on the average before a 100 years ago.
But that’s far from all.
First, if you sit much over 6 hours a day, your risk of virtually everything you’d like to avoid goes up.
This includes aging, heart disease, strokes, type 2 diabetes, and sexual dysfunction. It also includes brain shrinkage, memory problems, and also is a contributing cause of Alzheimer’s disease.
Second, fatter people sit even more than normal weight people. One study found that obese, definitely fat, people sat an average of 9.5 hours a day while normal weight people sat an average of 7.0 hours a day.
That 2.5 hour a day difference is quite large. Even very light activity burns at least 100 calories an hour more than sitting. Over a week’s time, it adds up to 1750 calories a week. That’s about the calories in half a pound of body fat.
If two people eat the same number of calories for a year and the one who sat 7 hours a day was the same weight at the end of the year, the one who sat 9.5 hours would be 26 pounds fatter!
Mercifully the person sitting more usually tends to eat less, so it’s usually not that bad.
BUT, for one cause of sitting more, it is often worse!
And, the studies reflect that too. People who watch TV less than 14 hours a week are routinely far less fat on the average than people who watch TV over 28 hours a week.
Watching that 2 hours more of TV tends to build in more sitting time. But it’s even worse than that for three reasons.
You sit so quietly while watching TV, you burn less calories than while you are sleeping!
Second, the ads on commercial TV specialize in advertising the bad for you and fattening foods and drinks that you should virtually write off if you want hunger free fat loss.
Third, if you eat any kind of snack – even healthier ones, let alone fattening ones -- while you watch TV, you simply eat on automatic pilot. You also even keep eating when, had you been paying attention, you’d have noticed you were no longer hungry and were full!
Earlier in this series under how to find time to exercise, we posted on two ways to turn TV time into exercise time.
One way is to turn off the TV and do some kind of vigorous exercises such as strength training or interval cardio or moderate exercises like walking, swimming, or gardening for longer times.
The other way is to set up some kind of exerciser you can use while you watch TV.
There are two other solutions.
Program in regular breaks in your sitting so you don’t just stay totally still for more than an hour or two.
Getting up to get yourself coffee, tea, or water throughout the day keeps you hydrated and gets you up to do it. But it gets you up a second time to visit the bathroom too!
I also got the idea to do about 30 seconds of a moderate exercise a few times a day. Good idea; but a few weeks later, I realized I’d done it once on the day I thought of it and never did it again!
I’ve since put in a double reminder and do it 5 times virtually every weekday.
When I get up to get a cup of tea or green tea, right then or when I finish the cup, I do the short exercise session. AND, I make a mark in my special logbook for that day. That combination is very effective. And only on the very busiest days do I fail to do it all 5 times.
But there is more coming!
What if you could burn 50 to 100 calories for at least half of your sitting time too?!
An expensive set up where you can work on your computer and on your phone while walking, a “walking desk”, has been tried. It does work; but it’s expensive for the purpose and it can be tiring or can distract you from your work.
Eventually I personally plan to get a specialized minibike or other exerciser I can use while seated at my desk and another I can use while reading at home.
They don’t yet make those that I know of but most people today need them.
Given the health harm of sitting too much and how many people do that, these minibikes and chairs that match them well are coming soon I think.
Walking burns about 300 calories an hour. (200 if you are skinny and walk slowly to over 500 if you walk really fast or walk somewhat fast but are much heavier.)
Using a seated minibike exerciser that you use much less effort on but keep moving slowly most of the time you sit can easily burn 50 calories an hour.
Then if like many people today you sit for 6 hours a day, you could easily add an extra 2100 calories a week by using a seated minibike exerciser most of the time you sit at home or at work. That would help people lose about 2 and a half pounds a month for a few months once they got into the habit of always using one. Then they’d keep it off!
(If I’d used one of the seated minibikes since I began my current fatloss plan, I’d still need to add the extra muscle to be at my goal weight. But I’d be trying to add muscle weight to get back UP to my goal weight! That’s because I’d be 10 to 20 pounds less fat. I’m only 5 pounds over my goal weight now; but my waist is still too fat!)
I’ve also had a new idea. Before sewing machines had electric power, they had an under the work area treadle that was designed to be effective but avoid distracting the person sewing from their sewing.
It may be possible to find an antique sewing machine and find a manufacturer to make a design of that treadle mechanism that would do the same for people working at a desk.
It’s proven to do the job needed in actual use!
But until those become available for $69.38 at WalMart or $79.95 at Big 5 Sporting Goods, by all means do the other things in this post! They will help.
Labels: effective weight loss methods, effective weight loss tips, fat loss support, hunger free weight loss, permanent fatloss, permanent weight loss, solutions to the 7 biggest fat loss problems
posted by David at 1:08 PM
3 Comments:
I just posted part 6:
"How to eat in restaurants and still lose fat....
Today's Post: Thursday, 1-12-2012
This is also “Solutions to common fat loss problems, part 6”; but I wanted to make it easy for people with the problem to find it!)
I work out hard and consistently including lots of cardio and have reached a plateau with my weight loss but need to lose about 15-30 pounds fast! What fat burner would help with this?
Weight loss coffee
The green coffee supplement may help. The initial studies were quite favorable. And, for sure taking it would give you the extra antioxidants in the coffee bean.
It's down on my list a bit; but I'll likely try it myself at some point.
That said, adding a 4 mile walk five or six days a week or getting that much more moderate exercise each week by using an at your desk exerciser also can have this effect. And it's totally proven to work.
One woman who had lost 20 pounds lost another 30 when she began walking 2 miles each way every weekday as part of her commute!
Since adding that much walking to your busy schedule is so hard to fit in, that's why I'm working to find usable and then affordable ways to exercise at your desk!
(The entrepreneur who just came out with a recumbent bike plus desk lost 18 extra pounds in his first 9 months using his own product.)
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