Breakthrough in fatloss and health....

Today's Post:  Tuesday, 1-29-2013

Astoundingly, the research that pioneered this breakthrough was done 30 years ago.

It was done in hopes that elderly people with osteoporosis might then have a safe and effective way to build bone and muscle.

It was astonishingly successful!

They were able to do it without injury as far as I’ve heard; they got much stronger; and they did build more bone mass.

Since then, at least two outfits offer this method plus a gym dedicated to it and a personal trainer to help novices do it well enough to succeed at it:  The Perfect Workout & SuperSlow.

The Perfect Workout is the one that just came to our area which got my attention with their local announcement.

Once they got my email they sent me some of the background info.  I read something in that and decided if this method was PROVEN to work best, it was essential for my own fat loss program to try it immediately, which I’ve done.

A.  What this is method IS I put first here to make it clear.

B.  Then I cover what it does for you. (It delivers the best of the benefits of exercise times TEN!)

C. Then I have how it works to use their system and how you can do it at home.

A.  The summary of the key concept was and is this:

Research has found that THE most effective way to build muscle and strength is to do strength training where on each lift, you take 14 seconds to lift the weight and 14 seconds to lower it

AND you do as close to 5 repetitions as you can. This takes using a weight you could do 25 or 35 times at normal speed -- NOT your best single lift weight!

 The ideal is to do 4 and a half and need to fight before giving up on the 5^th one—or just barely get it lifted and have to fight that hard on the way down. 

When you can do 5 reliably, increase the weight slightly.  You may only be able to do 2 or 3 at first but do your best and you will eventually get to where you can do 5.

Toward the end of each set, it gets astonishingly hard for such a light weight.  But it’s doable because for each set, it only lasts a few minutes. 

(With the trainer if you don’t do it at home, they help you make the effort too.  So, you have real help and encouragement when you need it during the process.  That ensures even beginners who have little exercise background do well!)

Even better, you only need to do it once or twice a week because it is so effective.  In fact, once a week may be better because it’s so effective that it can take your body that long to recover and grow your muscle after each session.

The last section in this post has my tips for doing this at home.  I’ve discovered some helpful techniques.

But before I do anything else, here’s what happened when I tried it the first time.

I DID find it hard to do 5 repetitions for such a light weight.  In fact, on one exercise that I normally can do 25 to 28 of I found I can only do 3 or 4 using the 14 seconds each way system.

And each set of only 5 took double the time or more I was taking to do 25 repetitions before.

The results were astounding though!

The result you want is to feel what people experienced in it call “the pump” where your muscle that you exercised feels bigger and more noticeable and clearly very effectively exercised almost as soon as you are done. 

You want to avoid feeling as if you injured yourself or get extremely sore.

Wow!  The very first day I tried this, every single muscle I’d exercised felt good and very effectively exercised.  It literally felt TEN times or more as effective as what I had been doing.

B.  The benefits:

First it’s an unusually safe way to exercise if you do it exactly as it specifies -- and use no fast jerky motions when it gets hard. (Fast jerky efforts routinely cause injuries.)

You use a lighter weight and move it so slowly you cannot tear things that a snap start with a heavier weight all too often does do.

That means it’s perfect and safe for beginners. 

But it also, albeit using a much heavier weight, is just as effective for an advanced strength trainer or professional athlete who has been exercising for years.

1.  For fat loss, four things really help. 

This kind of strength training is an effective and relatively fast way to add muscle – and by using it,

a) You lose enough fat relatively quickly that you begin to lose inches and find your clothes fit you more loosely.  Once that goes on for a bit, you begin to LOOK noticeably different.

b)  You can KNOW you are making progress even on weeks where you failed to weigh less because you literally FEEL it happening every single time.

c) Best of all, you can lose fat without having to eat so much less!

That’s because every pound of muscle this causes you to gain burns about 3 times as many calories as the fat it then replaces AND after every one of these sessions you burn extra calories for HOURS after you are done as your body lifts your metabolism to do what it needs to do to recover!

By combining that with eating better for you food and that only, you can lose fat without having to have be too hungry or hungry too much of the time. 

And you gradually have MORE energy instead of less due to your fat loss program!

Those things ensure you WILL succeed at fat loss AND you can keep off the fat you lose!!

d)  Then there is a big extra bonus you get within the first few weeks.

If something about your food upgrades gets challenging or you are fighting cravings for harmful and fattening stuff you used to like, it does take some effort to do the right thing.

BUT once you do this system for a while, you KNOW that YOU can persist and do hard things because you experience yourself doing it routinely every single week!

That may not have been at all your experience before, but once you have done this for a couple of weeks or more, it will be!

(Our post next time is on successful ways to overcome cravings.)  This single thing, doing this kind of strength training, can double the effectiveness of all the other proven ways to do it!

2.  For health,

Exercise improves every single marker of heart health over time. 

Vigorous or intense exercise burns excess blood sugars like a furnace AND turns off insulin resistance.

Such exercise is MORE protective than drugs for both heart disease AND high blood pressure!

Vigorous or intense exercise improves circulation both directly -- and by doing those things we just listed, and that helps ensure your brain and kidneys and liver keep working properly.

AND, such exercise slows aging almost to a stop and can even reverse some aspects of it.

When you exercise older muscle cells well, they quickly switch and become similar to what they were when they were younger.  To do that they lengthen, repair or rebuild the telomeres in those cells.  Work at Stanford found vigorous exercise slowed aging and added years of healthy life to the people who do it.  So that suggests that this process may spill over to the rest of you also!

Secondly, aging is to a degree a build up of undone repairs and maintenance.  With near youthful levels of growth hormone those repairs get done!

And this method of strength training, produces a massive surge of growth hormone every single time.

Third, aging is to some degree a drop off in capacity to do things.  That in turn is often caused by a drop off in muscle strength and control.  This kind of exercise is proven to reverse that!

C.  But what if you don’t have one of these gyms near enough to you to go to once a week?

What if you cannot even begin to afford their fee for even once a week visits?

Or, what if you already are set up to work out at home and are experienced in it?

Super slow strength training CAN be done at home! 

I’ve been doing it myself for 3 weeks now.

I use a dumbbell one set each for each hand, first left hand then right hand so I virtually never stop exercising once I begin – and I also do bodyweight exercises like push ups, then pushups from my knees the very next set -- and half and full squats.

I do about half an hour first thing in the morning -- a time that I am able to virtually never miss entirely.

Here’s what I found helps me to do this style:

1.  I already knew that I count, even slowly, faster than once per second.  So to approximate 14 seconds each way, I count to 25 when lifting and count to 25 when lowering the weights.

2.  Then to avoid losing track of how many I’ve done. I use self talk at each part of each rep.

When I’ve just lifted the weight the first time I say to myself, “That’s one.” Then on the way down I say “Finishing one.”  Then for each time I repeat the process.  “That’s two” etc.

I’m still getting used to doing it after just 3 weeks and lose track sometimes anyway.  I’m confident though that I’ll begin to keep count better each time I do it however with this method.

3.  14 seconds working hard does NOT work well on one breath as normal repetitions do.  So I find simply breathing in and out at my normal rate is doable for most of each set.

That gets MUCH harder for the last really hard payoff repetitions.

Last night I found a way to overcome that and make my strength a bit greater at the same time!

My wife signed up at the Perfect Workout center that opened near us and her first session was last night.

So, I now know their solution to this. When the last one or two reps get hard, switch to the fast and deep panting that childbirth classes teach women to do in heavy labor.

You get much more oxygen when you need it that way!  That increases how much you can do and how hard you can work your muscle – and boosts the results you get!

Note that if you are a beginner, you can do one set of pushups followed by one set of pushups from the knees, followed up by one set of half squats.

No equipment needed!  You can even do this in your hotel or motel room to maintain when you are traveling.

This method is SO effective that will begin to give you some of these benefits even by starting with just those 3 exercises!

Hunger free weight loss solutions, part 5....

Today's Post: Thursday, 11-3-2011

It may seem impossible since most people have to cut the amount of calories they eat to lose fat.

And, most people who eat less get hungrier.

The good news is that there are several basic strategies that work.

The even better news is that learning to do them and doing enough of them consistently works!

You do lose fat. You don’t get that much hungrier than you did before. And, since everything you do is sustainable, once you do them by habit and make them a part of your upgraded lifestyle, the best news is that your fat loss will be permanent.

This is part 5 of this series. They are consecutive here, so you can scroll down to the first one if you want to read them from the beginning.

This time we’ll cover ways to do some extra calorie cutting but which do NOT cause your body to jump into famine response mode.

There are several ways to do this.

Each of them works best if you are already using all the methods in the first four parts.

Each of them has some way in which it cuts calories but not that much OR it cuts them a bit more but it lasts a day or less each time.

Also, it’s important that you find the one to use that fits your lifestyle and preferences.

a) One of the best that I’ve already lost fat and weight on the scale by using is to be a bit more strict every other day for Mondays to Fridays and on most Sundays and of course avoid going overboard much at any time. I also eat more as I did before but more carefully every other day Mondays to Fridays and every Saturday.

The basic principle has a name, the Every Other Day Diet. And, I learned the idea from Jon Benson who sells the eBook with that title.

It seems that if you get enough protein and nonstarchy vegetables EVERY day; but eat a version that has just a bit fewer calories every other day, each week you will eat fewer calories than you were before.

There are three huge benefits.

Since you only eat things that you find OK each day on each more disciplined day and less disciplined day alike, it’s far easier to keep doing it indefinitely to keep the fat off.

Since on the more disciplined day, every time it takes even a bit of extra effort, you know it’s just that day and you’ll eat a bit more tomorrow. That’s huge! It makes it ten times easier than being that disciplined EVERY day.

Best of all, Jon quotes studies that found that this style reduces your body’s famine response to near zero! And, I’ve seen similar studies since.

Al Sears, MD talks about how one critical reason to eat well on protein each day is so your body feels like you can currently depend on your food. If your body feels that good times are here and famine is NOT, it sees no need to slam your hunger up extra hard right away.

The same thing works with every other day cutting calories a bit extra. You are getting enough to fill your stomach and enough protein to eat every day.

And you are eating enough to be comfortable every other day and almost that much every other day. So your body realizes that though it does vary a bit --overall your food supply is trustworthy and you get enough to eat every week. Then it concludes you aren’t in famine and avoids slamming on the brakes.

b) Similar studies exist for different forms of having one day a week where you cut back more on calories.

Some people have found they can get away with a complete fast once a week. Personally, I’m not comfortable with that. And, I don’t trust it much for either the nutrition my body needs or it’s ability to stave off the famine response or the ability of most people to do it and keep it up.

But there are two versions that HAVE worked for people.

Partial fasting one day a week for two consecutive meals.

I’m using one of them every Thursday. Today is Thursday so today I’m using it! It’s partial fasting for two consecutive meals. Doing that once a week HAS been tested to work. So far, its mild enough I’ve been able to do it each week with no extra effort needed. If it makes the difference I expect at the end of the month, I’ll simply keep doing it every week from now on. (Thanksgiving later this month WILL be one of my few exceptions!)

I eat my normal every other day breakfast with plenty of protein. And at each time I normally take supplements as part of my nutrition, I take the exact same ones at that time.

But at lunch I have my broccoli florets only. I skip the other part of my lunch.

And, at dinner I eat puréed squash instead of three times that many calories of pinto beans. I still add some Parmesan cheese and some nonfat cottage cheese. This way between the puréed squash and tomato sauce I add, I have close to the normal amount of fiber and enough protein.

c) The other once a week cut back I found in a popular diet book by a French doctor. Sorry to say I’ve forgotten his name. But he teaches his version of the low carb, high fiber Atkins style diet. What he found was that on one day a week eating only protein foods and nonstarchy vegetables and ZERO carbs of any kind otherwise helped his patients succeed at permanent fatloss.

d) A fourth method besides every other day and a one day a week extra cut back and one protein & veggies only day a week was one a news writer found worked for him.

He really liked eating dinners out in the evening. But he had become too fat. Then he read that many peoples in history had survived for extended periods by being able to eat only nonstarchy vegetables each day. Bingo!

He decided to keep eating breakfast each day and eating lunch each day. BUT he began to ONLY eat nonstarchy vegetables for each breakfast and lunch. But the payoff for him was to keep eating dinners out. Of course he didn’t eat junk at dinner. But he did continue to eat well and eat what he liked. His excess fat left and has never come back! (This was my inspiration for eating only my raw broccoli florets on my one a day a week partial fast in fact.)

e) The fifth method also works for some people. First you upgrade from fattening foods to real food and eliminate the junk from what you eat and drink. Second you begin regular exercise each week including strength training. Then you eat every two hours and a small meal that only has real food.

This keeps the size of your stomach small which some studies have found helps with fat loss. It’s almost as if you do a partial stomach shrinking without surgery.

And since you tend to only start getting hungry MORE than two hours after eating, this method also tends to allow you to eat this way without extra hunger.

You do have to calculate the calories and measure the servings more exactly to ensure the small net calorie reduction you want. And, you have to have a lifestyle where setting up these meals and eating them on time each time is doable.

But the clients of the man and woman who teach this method have gotten excellent results!

People who use it do achieve hunger free fat loss.

I’m willing to make an extra effort. But this method is way more time consuming and complex and inflexible for me to even think about. And, I suspect it would be for most people.

But if you work from home or are retired or just like the idea a lot, you might want to try it out.

Clearly, it works. And, if it works for you at all, it’s likely you can keep doing it.

Summary:

There are literally hundreds of useful fat loss tips besides those in these 5 posts. And, it can help to get extra information or coaching on any of the strategies in them that you have trouble setting up or doing or keeping up.

But by using the all the methods in these five posts to the best of your ability in ways customized to you, YOU CAN achieve fat loss that is mostly hunger free.

That means you can keep doing it! And between 60 % and ALL of the fat you lose will stay off once you lose it.

You will look better and be much lighter. And by using these methods, you will be dramatically healthier too!

Hunger free weight loss solutions, part 4....

Today's Post: Monday, 10-31-2011

It may seem impossible since most people have to cut the amount of calories they eat to lose fat.

And, most people who eat less get hungrier.

The good news is that there are several basic strategies that work.

The even better news is that learning to do them and doing enough of them consistently works!

You do lose fat. You don’t get that much hungrier than you did before. And, since everything you do is sustainable, once you do them by habit and make them a part of your upgraded lifestyle, the best news is that your fat loss will be permanent.

The most powerful strategies are these:

(We posted 5 of them in Monday’s post. These are mostly what you should do to upgrade to a nonfattening lifestyle.

Tuesday’s post, part 2, covered what NOT to eat since many of those things make you hungrier AND fatter at the same time! It also helps to stop eating or drinking things that harm you. Even better, the fattening foods and the bad for you foods are often the same or are in the same stuff!)

Last time we covered these two things.:

7. Why it’s so critical to focus most on the things to do and eat and drink and what not to.

8. Why it’s critical to underuse cutting calories.

(Exercise helps do this by doing part of the job so you don’t need as much calorie cut back. As long as you don’t overdo eating MORE or at bad things exercise allows you to cut back less and still lose fat!)

Today we cover: 9. The solutions to the remaining kinds of hunger.

.


This time, we’ll cover solutions to other kinds of hunger and ways to sneak in SOME extra calorie reduction.

Last time we covered how drinking soft drinks INCLUDING diet soft drinks and eating refined grains and packaged snacks and desserts made from them cause rebound or post sugar surge hunger.

The solution is easier for some than others.

But it is simple and it prevents that kind of rebound hunger. Do NOT any longer eat or drink that stuff. Or cut it back to once to three times a month! (Once to three times a day is what makes and keeps many people fat!)

Last time we also covered the new study that found how overdoing calorie cut back both increases your hunger and then makes you eat longer before you stop being hungry! (That’s why you can make a massive effort everywhere else; but keep your extra calorie cut backs very small if you want to have permanent fat loss without getting too hungry to continue!)

Here are today’s topics:

Addictive eating and stress driven eating feel like real hunger but are not. There are proven ways to turn them off.

And, once you do the basics, there are ways to do some extra calorie reduction that tend NOT to trigger your body’s famine response.

Addictive eating is when you are so used to eating or drinking things that create extra hunger and rebound hunger, that you are addicted to doing it.

There are three solutions.

a) The best one is to really understand and know that these things cause dreadful harm to you if you eat or drink them.

Any that you have in the house pour out or toss in the trash. If you hate wasting things and are tempted to give them away, remember how the people getting them will be harmed.

b) If you are tempted later to buy or order them at a restaurant, you’ll stay addicted if you thing of how you once liked them.

But even if that’s there, if you focus on the ingredients and how they harm your health or how they’ve made and kept you fat, it can be dramatically easy to take pass.


c) If you still want treat food, follow these guidelines.:

> Dramatically drop the frequency. Once or twice a month will keep you fat far less than two or three times a day.

The author of the book, Why French Women don’t get fat, found that this was one of the key reasons!

Cut the days a week in half that you have that kind of treat. Then cut the number of times a day or the amount in half. Then cut the days in a month you have that treat in half again. (I went from over three tablespoons of sugar every day to two tablespoons 7 times a month. I still eat sugar. But I went from 105 tablespoons a month to 7

>> Only eat real food sweetened with real sugar when you have treats.

Remember why omega 6 oils and fully and partially hydrogenated oils and refined grains and high fructose corn syrup and artificial sweeteners make you fat and help cause type 2 diabetes and heart disease. If check the label on a treat or know it came from a place that uses that stuff. Take time to remember it and avoid those foods and drinks.

>>> Eat treats that contain health OK oils or almost OK oils instead of those that contain refined grains only. Candy bars with real sugar and real butter or ice cream with real sugar and real cream only not only are far less harmful than other kinds, the butter and cream cut back the blood sugar surge from the treat.

That makes them less fattening, less harmful, and less addictive. Just remember to not eat them too often or too much at a time.

(Or have a smaller treat with some real food with health OK oils. Some raw walnut halves with a small piece of dark chocolate can be quite nice. It’s more filling and will boost your blood sugar less than no walnuts and three times as much dark chololate.)

Also see the emotional eating and stress eating below. You can reward yourself and manage stress and get relief from stress without eating food treats too.

Stress driven or emotion driven eating is when you use food – often high in sugar or fat to reward or comfort yourself.

Here again there are multiple solutions.

The guidelines above for addictive eating and treats work better than eating lots of really fattening and bad for you foods – or drinking them.

But there are some more strategies.

There are long term strategies to be under less stress.

a) Learn to work well with people. They will cause you less stress and their support or actual help on occasion will slash your stress levels!

Know and like people for their strengths. Know and remember reasons you like particular people.

Make an effort to know what they want and are trying to do and find opportunies to encourage them or even help them get it.

For most people, if they do bad things it’s because they are temporarily in a bind or in bad mood. People who know this and think of people as crabby or having a bad day instead of hateful, have dramatically less stress.

And, if you need them to stop doing something that annoys or harms you. Ask them to stop. Sometimes it helps to say how that action makes YOU feel. (But always avoid saying something that suggests they ALWAYS do this or are a bad person or calling them a name. Don’t think it to begin with. But even if you think it might be so, NEVER say it!

The effect is always like pouring gasoline on a fire. They may do something really hateful to you. Or, perhaps they may decide they really are that way. Oops! That can be even worse, because they might do MORE of that thing instead of less in the future!

If you really feel or think you MUST have them stop, give them a consequence you will do if they persist. But try asking nicely FIRST for them to stop.

b) Be prudent, well organized, and work hard when it counts.

People who do this live longer, have better health, and experience dramatically less stress.

Never text while driving. Never drive when really drunk and rarely drive when you’ve had more than a drink or two. Always wear your seat belt. Avoid following other cars so closely you haven’t time to stop or drive around them if it suddenly is important for you to do that.

The stress that these simple steps can save you is so huge it’s hard to measure. You’ll be less than half as likely to be in an accident. You’ll be way less than half as likely to be in accident that was legally your fault. And, if you ARE in an accident you are at least 3 times as likely to escape disability, death, and injury.

Always brushing and flossing your teeth at least once each day slashes your stress in your life from bad breath, toothaches, paying for false teeth and huge dental bills. It even may cut your chances of heart attack and stroke by as much as two to one!

These little seeming practices done right virtually every single time, slash some serious kinds of stress out of your life.

Then you won’t have stress eating from the stress you didn’t have to begin with!

And, you can apply the same skills of acting consistently to avoid bad consequences to your fat loss skill!

c) For some kinds of horrible stress, the best solution is to ESCAPE.

A job where it’s so stressful, you’re almost sick from the stress after you are there each day may be worth asking to be transferred to a different location or department. Or it may require spending 10 hours a week finding a better job before you quit. Some jobs, even unemployment in this economy is a better choice. But that has its own stresses, so use that one only after trying every other way to escape the problem.

A relationship where the other person is beating you up is another run for the exits situation.

Surprisingly, many people who lived to be 100 years old told of using this method at least once in their lives and credited it as a reason for their long life.

d) Almost everyone has more stress than they’d like. And there are things like earthquakes and tornados and the like that can cause very significant stress to anybody exposed to them.

If real disaster strikes, be glad it wasn’t worse; and think through what you can still do to make things better. Then systematically rise to the challenge of doing those things. Start right away and keep going. They call it resilience. But that’s what does it for you.

The other mercifully more common thing is to have ordinary stresses but have trouble turning off the fight or flight emotional response when you aren’t actually being stressed right then.

That one tends do cause emotional or stress driven eating. The best solution is to have a practice -- or several of them! – that allows you to turn off the fight or flight physical response that you do when this happens or do every day no matter what.

The information I’ve read suggests that regular practice of Tai Chi is the best way to do this. It was tested best for lowering high blood pressure. It has been found to have multiple other health benefits from stronger bones and better balance and more. And, best of all for people working to take fat off and keep it off, every minute you do Tai Chi burns as many calories as walking!

That said, some people have gotten similar results from yoga. And for people who have the time for it and get good at it spending more time each day than needed for yoga or Tai Chi meditating can help.

Much shorter meditations do less; but some people might find them enough to prevent stress driven eating.

Similarly many kinds of stress relief are enjoyable recreations. Take a hot bath. Read a favorite book for half an hour. Go shopping or window shopping if you like it and have the time.

Have ONE alcoholic drink when you get home from work on some days. (Alcoholic drinks have calories and drinking too much can cause things that INCREASE stress. But one drink can be far better than pigging out on 3 servings of a treat food. It’s less calories and it actually lowers stress faster, more reliably, and lowers stress more!

In addition, red wine has other health benefits. This is one reason why the Mediterranean diet has the health benefits that it does.

Reward or celebratory eating is another kind that many men find can be a problem.

Ideas to use.

Do it but make up for it 100 % later by covering ALL the extra calories with temporary eating less or extra exercise or both. Or simply go back to more disciplined eating but make sure to do it for at least a week with no other exceptions.

Better is to do half of what you feel like with food or drink and do something else to celebrate. Buy something. Treat a friend to something. Get some extra sleep or do one less chore this one time.

Best is to have same treat or drink that you would have normally had that day; but share it with someone you like or who will be pleased for you for what you are celebrating.

Some of these solutions are easy enough you can do them this week with no problem. Others like learning Tai Chi or getting a less stressful but decent job may take longer.

But the more of them you do, the less stress related eating you’ll do – or need to do.

Next time we’ll cover ways to do some extra calorie cutting but which do NOT cause your body to jump into famine response mode.

Hunger free weight loss solutions, part 3....

Today's Post: Friday, 10-28-2011

It may seem impossible since most people have to cut the amount of calories they eat to lose fat.

And, most people who eat less get hungrier.

The good news is that there are several basic strategies that work.

The even better news is that learning to do them and doing enough of them consistently works!

You do lose fat. You don’t get that much hungrier than you did before. And, since everything you do is sustainable, once you do them by habit and make them a part of your upgraded lifestyle, the best news is that your fat loss will be permanent.

The most powerful strategies are these:

(We posted 5 of them in Monday’s post. These are mostly what you should do to upgrade to a nonfattening lifestyle.

Tuesday’s post, part 2, covered what NOT to eat since many of those things make you hungrier AND fatter at the same time! It also helps to stop eating or drinking things that harm you. Even better, the fattening foods and the bad for you foods are often the same or are in the same stuff!)

Today we cover three things.

7. Why it’s so critical to focus most on the things to do and eat and drink and what not to.

8. Why it’s critical to underuse cutting calories.

9. The solutions to the remaining kinds of hunger.

No surprise. They are related.

7. Why it’s so critical to focus most on the things to do and eat and drink and what not to.

People who eat real food and that only become less hungry on fewer calories. People who eat and drink a lot of fattening junk are actually MORE hungry on MORE calories.

So upgrading completely from junk to real food is a critical way to lose fat. You take in less calories AND are less hungry.

One version that works and has health benefits is the DASH II diet with extra nonstarchy vegetables and some added extra virgin olive oil and less grains.

The Mediterranean diet with extra nonstarchy vegetables and some added extra virgin olive oil and less grains is very similar except it tends to use more red wine and garlic and cooked tomatoes and spices. And, it is less focused on reducing salt than the DASH II diet. This diet too works and has health benefits. Just be moderate with your use of red wine and extra virgin olive oil instead of using them heavily.

Creative use of these diets includes many foods that you’ll find taste good. People all over the world have eaten them successfully

That means that this switch and upgrade to a better lifestyle for food and drink is sustainable. Making it permanent is doable!

Best of all the faster you upgrade completely and more strict you are in following it, the faster you lose fat. But you tend NOT to get hungrier. You get enough calories your body tends not to decide you are in a famine. The fact that you get enough protein and key oils and eat enough to fill your stomach makes that even easier.

Similarly, using the 3 kinds of exercise helps you burn more fat without cutting down on your food intake. That’s huge! You lose fat a bit faster and do NOT need to cut calories as much.

In fact, you can actually eat more! The trick is to exercise enough to boost your calories more than you add.

People who do enough exercise to burn 200 calories in a session who eat something fattening with 500 calories not only make no progress, they can go backwards! But if you add 100 calories more of healthy foods, you are about as much less hungry but keep losing fat.

Milder exercise that you fit into your life as you find you can such as tai chi, walking, gardening and similar things for a total of an hour or two a week burns 300 to 600 calories a week. And, it tends not to make you much hungrier.

Progressive strength training and interval cardio do some even better things.

They add muscle which enables you to burn more calories even when you are resting. This also helps the pounds you lose be fat only!
And even in brief sessions, once you build up slowly and safely to very vigorous workouts, they have two incredible benefits.

You burn more calories for up to several hours after your session—NOT just the calories you burned while exercising.

Best of all, when you do eat beans or whole grains or sweeter fruit or an occasional treat with real food ingredients, when you exercise vigorously and use your muscles intensely, your body is able to release less insulin for a shorter period of time. That means your body deposits less fat and allows you to use your fat for energy more easily. And, it means the added hunger you get is low enough you can eat more but still be under the calories you burned!

8. Why it’s critical to underuse cutting calories. (Make progress as fast as you can on the things to do and not do. But be sparing about cutting calories. You must cut calories in ways that do NOT trigger your body’s famine response.)

We covered that initially; but new research has just endorsed it big time.

If you cut back to a third or a fifth of the calories you were eating, you will lose weight at first. But since you often cut protein when you do that, some of the weight will be bone and muscle, NOT fat. And as bad as that is! -- something MUCH worse happens!

Your body decides you have been in a famine! The recent Australian research just reported this week found that your body then sharply increases your food cravings for up to 12 months!

Oops!

They found that ghrelin, which makes you hungrier, increased after weight loss created by this very low calorie diet.

AND, leptin, which tells you you’ve had enough food it’s OK to stop eating now went DOWN.

That means that after such low calorie weight loss people began eating sooner and stopped later. Bingo! There bodies basically caused them to eat more.

Why are the eating right and the exercise so critical?

Because the solution to this kind of hunger is to NOT do the things that produce it.

Eating right and exercise give you a lower net calorie effect but do NOT cause your body to think you have been in a famine.

Next time, we’ll cover solutions to other kinds of hunger and ways to sneak in SOME extra calorie reduction.

Addictive eating and stress driven eating feel like real hunger but are not. There are proven ways to turn them off.

And, once you do the basics, there are ways to do some extra calorie reduction that tend NOT to trigger your body’s famine response.

Hunger free weight loss solutions, part 2....

Today's Post: Tuesday, 10-25-2011

It may seem impossible since most people have to cut the amount of calories they eat to lose fat.

And, most people who eat less get hungrier.

The good news is that there are several basic strategies that work.

The even better news is that learning to do them and doing enough of them consistently works!

You do lose fat. You don’t get that much hungrier than you did before. And, since everything you do is sustainable, once you do them by habit and make them a part of your upgraded lifestyle, the best news is that your fat loss will be permanent.

The most powerful strategies are these:

(We posted 5 of them in yesterday’s post. Today’s post, part 2, has more!

So far, we’ve covered what to keep eating or even eat more of.

6. What do you eat less of then?

Simple. Stop ingesting the foods and drinks that harm your health or make you hungry instead of less hungry!

(Some of those foods are double fattening too! They cause your body to produce more insulin which causes your body to store extra fat and use less of it for energy.)

We cover that today.

a) Cut calories but not eating or drinking foods or drinks that harm your health!

One of the best reasons to lose fat is to protect your health. So, every single food or drink you may have ingested that harms your health, STOP doing it!

By doing that you win twice! You no longer take in those calories which helps you lose fat. And, you just may live 15 healthy years more when you do!

And, the fat loss can be HUGE. Most Americans today get something like 25 to 40 % of the calories they take in from these two kinds of foods and drinks!

That means if you are 40 or 80 or more pounds too fat, just doing these two things may remove most of them!

(Yesterday we covered what to mostly keep eating or even eat more of!)

b) The second part which very often overlaps the first is that high glycemic carbs and artificial sweeteners create a delayed INCREASE in hunger.

This stuff is the perfect storm. You want to lose fat but get sidetracked by getting too hungry.

This is the biggest solution. Stop eating and drinking the foods and drinks that add calories or cause you to add fat AND make you hungrier too!

You will actually wind up LESS hungry AND you’ll take in fewer calories too!

a) Here are two kinds of harmful and high calorie foods to never or close to never eat again:

Hydrogenated vegetable oils are heart attack starter.

Not all fats and oils are bad for you. But they are high in calories.

Hydrogenated vegetable oils ARE horribly bad for you. So, STOP eating those calories!

Hydrogenated vegetable oils are still in a remarkable number of products from candy bars to ice cream to cookies to donuts to bread to even peanut butter. And, that’s what shortening and margarine are made out of!

Hydrogenated vegetable oils lower your good cholesterol, HDL. They increase your LDL and triglycerides. And, we now know that anything that lowers HDL and boosts triglycerides makes your LDL divide up into small particles that literally go into your artery walls and cause heart disease. In fact, it was when hydrogenated vegetable oils were directly tested to increase the number of small particle LDL particles that this stuff began to be outlawed.

Worse, hydrogenated oils are often found with other fattening foods such as refined grains, sugar, and high fructose corn syrup.

So, if you can read a label on a commercially baked treat and see ANY partially hydrogenated oils don’t buy it or eat it. (Fully hydrogenated or interesterified oils are even worse.)

(Similarly, if it has ANY trans fats listed at all, somehow it has hydrogenated oils even if they were not listed. So, pass on any food that has any!)

What if it lists zero trans fats but also says it contains some hydrogenated oil?

Take a pass! It does contain trans fat! The truth is that so far it’s legal to list a product with 0.49 grams of trans fat per serving AS zero. But if most people eat three to five such “servings” at a time, they really are getting 1.47 to 2.45 grams of trans fats each time!

In addition, these vegetable oils are cheap to buy. That’s one reason that until the science catches up with the market, they are still so much used.

But these oils, corn, soy, canola, and cottonseed are also harmful even without being hydrogenated. They are high to extremely in omega 6 oils. Those omega 6 oils tend to cause heart disease and help cause some cancers according to the information in the Anti Cancer book.

This effect may be made worse and other harms to your health may be in them as well because at this writing in the United States, most of these oils are made from genetically modified plants.

(These health harms from these oils are why to use extra virgin olive oil or eat or take omega 3 oils instead.)

So, even if the oil is not hydrogenated, take a pass on buying or eating these oils high in omega 6 too.

(Canola oil is not quite as bad for you and it has some plant based omega 3. So it is somewhat less harmful. Just try to minimize how much of it you eat. Also, as far as I know it isn’t currently hydrogenated.)

b) The second part which very often overlaps the first is that high glycemic carbs and artificial sweeteners create a delayed INCREASE in hunger.

This stuff is the perfect storm. You want to lose fat but get sidetracked by getting too hungry.

This is the biggest solution. Stop eating and drinking the foods and drinks that add calories or cause you to add fat AND make you hungrier too!

You will actually wind up LESS hungry AND you’ll take in fewer calories too!

Refined grains, sugar, and high fructose corn syrup and even white potatoes and to some degree whole grains have this effect.

To lose fat without hunger, STOP eating or drinking refined grains, sugar, and high fructose corn syrup.

That specifically means to virtually never drink either regular or diet soft drinks.

The regular ones add calories without making you less hungry at first. THEN the sugar surge & insulin surge that follows causes your body to store extra fat and make you HUNGRIER later. Yikes!

The diet ones have no calories but your body tastes the sugar and your insulin surges making you much hungrier and hungry for sweets even faster.

When you are trying to lose fat without hunger, do you WANT to drink something fattening that also has a strong or extremely strong appetite booster in it?!

If not, do NOT drink soft drinks!!

As far as I know, carbonated water or club soda has none of these effects. So if it’s the bubbly thirst quencher you crave, drink that or drink it over ice.

If it’s the caffeine you were getting in colas you really needed, coffee or coffee with 2% lowfat milk, or green tea or black tea or unsweetened cocoa without milk actually have health BENEFITS and will do the job.

And, plain water or water and a whole piece of fruit will quench your thirst.

High fructose corn syrup (which may soon be labeled as corn sugar) is cheap but tends to have this effect whether it’s in soft drinks or food.

Plus about 30% of it was tested to contain mercury. Plus if you eat too much of it you do get too much fructose which is worse for your health and more fattening than regular sugar.

Even worse, it tends to go with refined grains and hydrogenated oils in the foods that contain it.

Always read labels and never buy or eat high fructose corn syrup.

Lastly, real sugar does taste good. But it tends to fatten too. It makes you hungry after you eat it also.

The double solution is to find many savory and unsweetened foods that have no sugar that you actually and enjoy eating AND only eat sugar or foods containing it rarely instead of several times a day.

The average American was found recently to ingest 22 teaspoons a day of some kind of sugar. That’s a bit over SEVEN TABLESPOONS full!

So, to lose fat without excess hunger, cut back to eating that much a MONTH or less instead.

You can go directly there. Or you can do as I did and keep cutting it in half.

Once I cut back on how much I ate each time, I cut back more than double how many times a week I at sugar.

I still enjoy some sugar; but I enjoy my food on the other days too when I have none!

I’m no longer addicted to sugar. I’m less fat. And, my blood sugar readings are better – in the desirable range instead of a bit too high.

The last category of food that is fattening due to triggering a blood sugar and then an insulin surge is refined grains.

Bread has been a traditional food. But our bodies evolved to eat other foods for hundreds of thousands of years before humans had any grains at all starting about 10,000 years ago.

Many people who eat in health supporting ways otherwise and who exercise regularly and who eat it with other foods can be healthy and even not fat while eating SOME 100 % whole grain foods. But the ones who eat whole grains least tend to be the least fat.

But for refined grains that it is far from true. Refined grains began to become what the average person thinks of as normal food about 150 years ago.

But grains spike your blood sugar about 50 % MORE than sugar or high fructose corn syrup. The whole grains when eaten in moderation make up for that with some nutrients and with the fiber they contain to some degree.

Refined grains are NOT normal or good for you AT ALL.

Yet because refined grains have become so cheap to produce and breads made from them make useful, edible wrappers for other foods, refined grain breads, snacks, and desserts are in every store and almost every restaurant in the country.

But they are as fattening as soft drinks.

Every time you can find an opportunity to NOT eat a refined grain food or bread or snack or dessert will help you to lose fat without hunger.

Does that mean to do things like eat the topping on a pizza and leave the crust or get a plate and eat the filling of a sandwich or hamburger but not the bread or bun?

That’s exactly what it means in practice now! That’s because this information is too new to have changed these foods yet.

The good news is that NOT eating refined grains was one of the things Dr Atkins got right as a way to be healthier and less fat.

As a result, people in many restaurants have had his followers come in before.

So, simply asking for your sandwich “Atkins style” sometimes will save the restaurant the bread or bun and just get you the real food part of the sandwich on a plate.

Since I’m out of time again today, I’ll do part 3 next time.

Hunger free weight loss solutions....

Today's Post: Monday, 10-24-2011

It may seem impossible since most people have to cut the amount of calories they eat to lose fat.

And, most people who eat less get hungrier.

The good news is that there are several basic strategies that work.

The even better news is that learning to do them and doing enough of them consistently works!

You do lose fat. You don’t get that much hungrier than you did before. And, since everything you do is sustainable, once you do them by habit and make them a part of your upgraded lifestyle, the best news is that your fat loss will be permanent.

The most powerful strategies are these:

1. Slow and steady wins the race! Why?

Most of us are descended from people who survived not one but multiple famines. So, if we cut back too much or too fast, our body’s failsafe famine response gets triggered.

We get too hungry to ignore. We get hungriest for sugary and fatty foods. We burn fewer calories and have less energy and our metabolism. Usually all the fat you lost comes back faster than you lost it!

So, the core principle of permanent and effective fat loss, is to cut net calories in ways that do NOT trigger this destructive response.

So it’s been found that it works far better to use lifestyle upgrades to lose your fat over several months to a couple of years depending on how much you have to lose.

It’s silly for most people to try to lose the same amount of fat in a few weeks instead. Unfortunately, over 99 % of the time that fat comes right back just a short period of time after the famine response kicks in which it almost always does.

2. Your body is far more likely to trigger your famine response if you cut protein too much than just cutting calories.

(For your health, we now know it’s important to focus on health OK protein foods such as beans and lentils; nuts if you aren’t allergic; wild caught fish;
100 % grass fed beef, and some superlean and fat trimmed skinless poultry or meat from grain fed animals but not too much.) (Never eat farmed fish or meat processed with nitrites if you can possibly help it. Eat very little fat from animals fed grain.)

You do not have to stuff on protein. But eat the same or slightly more. If you want to achieve permanent fat loss, do NOT cut back on protein.

Protein foods turn off hunger best and longest. So that helps too!

By eating enough protein, you’ll be less hungry and your body will forgive you cutting calories in OTHER areas and won’t be so quick to hit the panic button and trigger your famine response.

3. Cutting back too much on even health OK fats and oils harms your health and makes you hungry and tired of not having any!

Fat does help satisfy hunger. In addition, health OK oils keep you healthy in several ways.

People who lose fat permanently all keep eating some of these healthy oils. By actual test, they succeed far more than people who cut ALL fat.

Fats taste good; they carry flavors; and they buffer harsher spices enough you can enjoy eating those spices when you can’t with no oil at all.

So, no fat diets tend to fail and cause hunger. Eating LOTS of fat does gain fat too. The secret is to eat some every day but in controlled amounts.

(Extra virgin olive oil, raw nuts and avocados if you aren’t allergic, and oils from fish high in omega 3 oils are the health OK oils. Small amounts of dairy fat from animals 100 % grass fed are OK. Some nonfat and lowfat dairy from animals fed grain is OK but in moderation only.)

4. For most people, exercise alone won’t produce fat loss. But you likely won’t get permanent fat loss or the health benefits you could have had if you leave it out.

It’s simple really. If you want to cut a certain amount of net calories each week, if you do enough exercise to do half the job, you only need to cut the calories you eat by half as much!

And, that more than triples your ability to achieve mostly hunger free fat loss that is permanent.

But there’s more. Exercise can directly give you some of the benefits you lose fat to achieve. Better health; more energy; more self esteem; often a better sex life; and better appearance all get better with exercise. That happens even before all your fat comes off! It makes the combination of your upgraded lifestyle MUCH easier to sustain.

And, here again, it makes your body far less likely to trigger your famine response.

5. To some extent, did you know there is an appetite suppressant that works effortlessly and automatically, has close to zero calories, makes you healthier, and has few side effects?

Yes indeed there is. And, within reasonable limits, the more you eat, the easier hunger free fat loss gets.

Raw and lightly cooked nonstarchy vegetables on their own or eaten with other foods do exactly that.

Dr Dean Ornish even featured them in a book, “Eat more; weigh less!”

Recently I posted that I calculated I’d lose a small amount of weight by adding a couple of nonstarchy vegetables each day. I did. But because of this exact effect, I found I’d lost three times as much weight!

The only two caveats are to add vegetables gradually.

Add just one or two at first. If you add 5 servings from none, your body will freak out. And, the experience is no fun. But adding one a week or every other week until your body gets used to 5 slowly can work just fine.

Focus on vegetables that you feel good about eating because of their health benefits or you like their taste or crunch when you eat them. Or eat them with spices you really like. The idea is to find vegetables that you will be OK eating enough you will keep doing it! When you also enjoy most of them, or KNOW your health is better protected, it’s a LOT easier to keep doing it!

So far, we’ve covered what to keep eating or even eat more of.

6. What do you eat less of then?

Simple. Stop ingesting the ones that harm your health or make you hungry instead of less hungry!

We’ll cover that tomorrow.

Cut back food less & still lose fat....

Today's post: Thursday, 3-5-2009

It is important to know that you get the most leverage on losing fat by taking in less calories which can mean eating less food.

But if that’s all you know, as it is for most people, including many doctors, you will run into the same two problems that most people who go on “diets” come up against that prevents them from success.

Due to the way we are hard wired, as we are almost all descended from famine survivors, eating less than you are used to eating or want to eat is like pushing against a spring. The minute you get tired of pushing it down, you are right back where you were.

So, the two problems just eating less to lose fat causes are:

1. You are likely to find you’ll stop doing it before you lose all the fat you want to lose or perhaps need to lose to keep your health.

2. The fat you do lose after all that work, tends to come back every time.

Arggh !!

That is why so many people find that “diets don’t work.”

But some people lose fat, sometimes more than 100 pounds of it and keep it off.

How?

Besides being more motivated than some people who go on diets, they do things differently, very differently.

They adopt a permanent & modified lifestyle that supports them living at a weight and in a way that deletes all the fat. And since the new lifestyle is simply the way I now normally eat, NOT a temporary diet, they simply keep doing it.

But here’s a major additional secret. It may the single most important one.

They eat MORE food and get far LESS hungry than the people who go on “diets” and fail at fat loss.

But how in the world to they manage that? And why does that produce success?

Let‘s answer why first. That one is simple. Because they cut back on food less and get less hungry, they avoid the programming of their bodies to go into emergency famine mode. And because they avoid setting off that explosive-feeling event, they remain energetic and their metabolism stays normal instead of slowing down. They feel well instead of blasted and tired. And, their bodies don’t turn their appetite to triple strength to ensure they overeat at every opportunity. In addition, since they do so much less “pushing against the spring” to lose the fat and keep it off, they avoid simply burning out since they do NOT have to keep exerting such an extra effort.

The four ways they manage this are these.:

1. These people simply discontinue ingesting the foods, drinks, and “semi-foods” that are high in calories, or harm their health, or have low nutrition and no one they are descended from ever ingested or even saw before 10,000 years ago. And for sure they stop ingesting everything that did not exist in our food supply 100 years ago.

No soft drinks. No or virtually no refined grain foods. Far less sugar and absolutely no high fructose corn syrup. No hydrogenated fats or oils of any kind. No meat from grain fed animals. As you can see, this virtually eliminates eating at fast food outlets. It eliminates commercial baked goods of virtually every kind. And, doing this eliminates whole sections of stuff from consideration in the grocery store. It actually can SAVE you a LOT of money to stop buying this stuff.

And, since these mostly high carb foods either add calories without making you less hungry or they make you less hungry at first and then a lot more hungry before your next meal, you can easily stop ingesting them without getting hungrier because of it. Yet you stop taking in all those calories. That makes a difference, a big one!

If you have been taking in a LOT of this stuff and stop, just doing that may lose you half of your excess fat. And, it won’t make you much hungrier if you eat the things in the next two sections.

2. These people eat health OK protein and health OK oils in such things as wild caught fish, beef fed only grass, nuts, avocados, extra virgin olive oil, poultry and eggs from pasture fed chickens or eat such turkeys, and some whole grains perhaps. That way the foods that are a bit higher in calories that they do eat are very nutritious and support their health. Plus protein and fat tend to turn off your hunger effectively.

Furthermore by eating these foods, you avoid depriving your body of things it needs that stopping totally or cutting back on would cause it to push the emergency famine button or make you sick. You stay well. Your energy level stays up. Your metabolism stays normal. And you can make many savory foods that taste really good with these foods and by adding some spices.

3. These people eat 3 to 6 servings of nonstarchy and green vegetables each day. The fiber in these vegetables helps turn off their hunger; and these foods have very few calories per serving. So you can actually use these vegetables to eat MORE and lose fat faster! This is so powerful that Weight Watchers literally has found that in turns of effect on fat, these foods are rated as having ZERO points. They make you less hungry and add no fat at all!!


4. These people multiply the amount of food they can eat without causing fat gain by exercising regularly.

That way they can literally eat more; avoid being hungry as a result; and still lose fat.

I got the idea for this post from an article in Early to Rise that literally shows the result of research that shows how much more exercise can allow you to eat without making you fat.

Weight Watchers and others have shown that exercise only helps you lose fat if you always do the first three things. But, by allowing you to eat MORE and still lose the fat and keep it off, regular exercise helps you to not be hungry and avoids forcing you to have to keep “pushing the spring” to keep off that fat. And THAT means you can keep doing it until you lose ALL the fat; and even better you can keep doing it and NEVER gain that excess fat back.

Here’s their article.: (I add my comments right after it.)

"This article appears courtesy of Early To Rise, a free newsletter dedicated to making money, improving health and secrets to success. For a complimentary subscription, visit http://www.earlytorise.com ."

"Dear ETR: "What's the ideal number of calories for an adult woman?"

"Thanks for the variety of information you provide in ETR.

"Please advise me - what's the ideal number of calories for an adult woman to eat per day? Is there a range, given factors such as age?"

Liz

Dear Liz,

In order to determine how many calories you need, first you have to figure out your Basal Metabolic Rate (BMR). Your BMR tells you the number of calories you'd burn if you stayed in bed all day.

The most accurate way to determine your BMR is with breath gas analysis. Many health clinics and fitness studios offer this test for around $50. But even without it, you can get an estimate of your BMR by using the Harris-Benedict Equation (HBE). This formula estimates your BMR using your age, gender, height, and weight.

For women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) minus (4.7 x age in years)
For men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) minus (6.8 x age in years)
Once you've determined your BMR, you need to factor in your activity level to get your total daily energy expenditure - the number of calories you require each day to maintain your current weight:

1. Sedentary (little or no exercise) - BMR x 1.2
2. Lightly active (light exercise/sports 1-3 days/week) - BMR x 1.375
3. Moderately active (moderate exercise/sports 3-5 days/week) - BMR x 1.55
4. Very active (hard exercise/sports 6-7 days/week) - BMR x 1.725
5. Extra active (very hard exercise/sports & a physical job) - BMR x 1.9

Here, for example, is the calculation for a moderately active 35-year-old woman who weighs 120 pounds and is 5'4" tall:

655 + (4.35 x 120) + (4.7 x 64) minus (4.7 x 35) = a BMR of 1,313.3

1,313.3 x 1.55 = 2,036 calories per day

It's important to note that the Harris-Benedict Equation will be accurate for most people, but it does not account for lean body mass. (Remember, leaner bodies need more calories than less lean ones.) Therefore, it will underestimate the calories needed by those who are very muscular and overestimate the calories needed by those who are very fat.

A few final pointers...

Your BMR decreases as you age. This doesn't mean that you should deprive yourself of food. In fact, food deprivation will reduce your metabolism and foil your intentions. Instead, get most of your calories from:

1. Fiber-Rich Foods. Organic veggies and low-sugar fruits that are packed with fiber require more "processing" by the body, which means more calories are burned during digestion.

2. Metabolic Power Ingredients. Clean proteins and healthy fats are thermogenic (fat-burning) foods that power up the metabolism.

You can also improve your BMR with regular, vigorous exercise and weight training to maintain that lean, calorie-burning muscle mass.

- Kelley Herring”


X* X* X* X* X* X*

Ms Kelley Herring writes on health and nutrition for Early to Rise.

Notice how much more people who are more than moderately active can eat without adding fat than people who are sedentary.

And if you are completely sedentary or only lightly active and do no strength training or interval cardio, you have an even more serious problem in losing fat and keeping it off which gets even worse if you eat too little protein. When you take in fewer calories, part of the weight loss you see will be muscle, not fat, and the amount of calories you can eat and the amount of food you can eat without gaining back the fat will go DOWN.

On this 1 to 5 scale, if you want to be less fat, you should be at or above 4.0 and you must be at or above 3.0. So, since few of us have or want physically demanding jobs, that means aiming for 3.5 to 4.5 from regular exercise. (Professional athletes who like their sport or personal trainers or dancing or martial arts instructors are some of the few exceptions.)

How much more can you eat if you get to 3.5 to 4.5 on this scale?

Let’s do the math.

3.0 is 1.55 which we need to divide by the 1.2 of a sedentary person at 1.0, =1.29

4.0 is 1.725 which we need to divide by the 1.2 of a sedentary person at 1.0, =1.44

5.0 is 1.9 which we need to divide by the 1.2 of a sedentary person at 1.0, = 1.58

So, 3.5 is 1.638 which we need to divide by the 1.2 of a sedentary person at 1.0, = 1.37

And, 4.5 is 1.83 which we need to divide by the 1.2 of a sedentary person at 1.0, = 1.53

As you can see, people who are at 3.0 and especially people at 4.0 or 4.5 can eat a good bit MORE than people who are sedentary and still lose fat and keep it off.

That’s why abundant exercise is one of the key secrets to permanent fat loss.