The normal response to restricted food intake is a decrease in resting metabolic rate. Dieting slows you down because dieting slows down the process of the active vital organs.
Overeating will not make you thin, but it will speed up the rate at which your body uses energy. After overeating, your metabolic rate when asleep and at rest speeds up and so does the energy used as a direct result of eating.
Because body fat is metabolically less active than fat-free tissue (muscle and vital organs), the greater the proportion of fat-free tissue, the more the energy requirement. The greater the proportion of fat in the body, the less energy required. And, from adulthood onward, energy requirements decline about 4% per decade. The more you weigh and the more lean body tissue you have, the higher your metabolic rate will tend to always be.
Copyright 2011 Lynn Borenius Brown
For more information about video classes and individual sessions, please visit: http://EmpoweredDieter.org
Monday, August 1, 2011
Saturday, July 16, 2011
The Importance of Regular Eating, Part 2
Once your body has adapted to the restricted food intake (the diet) by releasing glycogen and shedding water, it then will tend to lose lean tissue. And, the body of an overweight person will attempt to preserve fat just because that is what it is accustomed to doing.
The less food you eat, the less energy you need to digest it. A diet that cuts 500 calories per day needs approximately 50 calories per day less for digestion.
The liver and associated areas use 27% of body energy, the brain uses 20%, skeletal muscles use 18%, kidneys 10%, the heart uses 7%, and the remainder of the vital organs use 18% of body energy. 65% of the energy is used by the vital organs whose combined weight totals only about 5% of the body's weight. Most of the remaining energy is used by the muscles, which are more active than body fat.
A sedentary person's body uses most of its energy from food for vital function. An estimate of energy needs of a sedentary person are: 65% for autonomous functions, 10% for digestion, and 25% for all other activities.
Copyright 2011 Lynn Borenius Brown
For more information about video classes and individual sessions, please visit: http://EmpoweredDieter.org
The less food you eat, the less energy you need to digest it. A diet that cuts 500 calories per day needs approximately 50 calories per day less for digestion.
The liver and associated areas use 27% of body energy, the brain uses 20%, skeletal muscles use 18%, kidneys 10%, the heart uses 7%, and the remainder of the vital organs use 18% of body energy. 65% of the energy is used by the vital organs whose combined weight totals only about 5% of the body's weight. Most of the remaining energy is used by the muscles, which are more active than body fat.
A sedentary person's body uses most of its energy from food for vital function. An estimate of energy needs of a sedentary person are: 65% for autonomous functions, 10% for digestion, and 25% for all other activities.
Copyright 2011 Lynn Borenius Brown
For more information about video classes and individual sessions, please visit: http://EmpoweredDieter.org
Saturday, July 9, 2011
The Importance of Regular Eating, Part 1
Many overweight people eat only one meal per day thinking that the less they eat, the more weight they will lose. This is, of course, not true. Since the beginning of the 20th Century, Americans eat 10% less but have come to weight 14% more. And generally, overweight people eat less than normal weight people. That both groups remain at stable weights is a result of metabolism.
Metabolic rate is the speed at which your body uses energy for the process of replacing and renewing cells while asleep, for food digestion, and for activity. Most people use most of their energy for the function of their vital organs, especially the brain, heart, liver, and kidneys.
When starting a diet or severely restricting food intake for any reason, your body's first reaction is to use the energy that is immediately available for emergencies. This is not fat. It is glycogen, a form of glucose (a carbohydrate) stored in solution with water in the body's most metabolically active organ, the liver. The body contains approximately 7.5 pounds of glycogen in solution. Glycogen burns faster than fat. About 400 calories are required to burn one pound of glycogen in solution with water.
Copyright 2011 Lynn Borenius Brown
For more information about video classes and individual sessions, please visit: http://EmpoweredDieter.org
Metabolic rate is the speed at which your body uses energy for the process of replacing and renewing cells while asleep, for food digestion, and for activity. Most people use most of their energy for the function of their vital organs, especially the brain, heart, liver, and kidneys.
When starting a diet or severely restricting food intake for any reason, your body's first reaction is to use the energy that is immediately available for emergencies. This is not fat. It is glycogen, a form of glucose (a carbohydrate) stored in solution with water in the body's most metabolically active organ, the liver. The body contains approximately 7.5 pounds of glycogen in solution. Glycogen burns faster than fat. About 400 calories are required to burn one pound of glycogen in solution with water.
Copyright 2011 Lynn Borenius Brown
For more information about video classes and individual sessions, please visit: http://EmpoweredDieter.org
Monday, June 27, 2011
Dieting Can Make You Fat
Dieting can make you fat because diet books and weight loss establishments often assume that the body's metabolic rate is static. It isn't. Most of these diets imply that most, if not all, weight lost is fat. It isn't. The initial big loss during a diet is of water and glycogen, a form of glucose stored with water in the liver and muscles.
Metabolic rate slows dramatically during a diet because much of the weight loss is tissue which, unlike fat, is designed to be metabolically active. Hence the slowing down of weight loss as the diet continues. The body will shed active tissue that consumes a lot of energy (lean mass) and will protect the relatively inactive tissue (fat) which is vital to store in times of starvation or famine. The body of an active person will adapt to protect muscle that is constantly used. The body of a sedentary person will shed muscle because it isn't used very much.
Constant dieting trains the body to endure diets. It does this by a process of shedding some lean tissue and replacing it with fat. Therefore, the metabolic rate of the dieter drops from one diet to the next. Dieting slows down the body and creates the conditions for gaining fat. Gradually, dieters get fatter and fatter on less and less food. Since fat weighs less than lean tissue, you can lose weight by dieting and still gain a greater volume, as well as proportion, of fat to lean tissue.
Copyright 2011 Lynn Borenius Brown
For more information about video classes and individual sessions, please visit: http://EmpoweredDieter.org
Metabolic rate slows dramatically during a diet because much of the weight loss is tissue which, unlike fat, is designed to be metabolically active. Hence the slowing down of weight loss as the diet continues. The body will shed active tissue that consumes a lot of energy (lean mass) and will protect the relatively inactive tissue (fat) which is vital to store in times of starvation or famine. The body of an active person will adapt to protect muscle that is constantly used. The body of a sedentary person will shed muscle because it isn't used very much.
Constant dieting trains the body to endure diets. It does this by a process of shedding some lean tissue and replacing it with fat. Therefore, the metabolic rate of the dieter drops from one diet to the next. Dieting slows down the body and creates the conditions for gaining fat. Gradually, dieters get fatter and fatter on less and less food. Since fat weighs less than lean tissue, you can lose weight by dieting and still gain a greater volume, as well as proportion, of fat to lean tissue.
Copyright 2011 Lynn Borenius Brown
For more information about video classes and individual sessions, please visit: http://EmpoweredDieter.org
Saturday, June 18, 2011
Three Truths
There are three fundamental truths about how we should see ourselves in relation to food. They need to become a part of your new, thinning perspective so you can overcome your resistance to the many changes that are a result of weight management.
The first truth is that the purpose of weight management is to learn how to maintain your goal weight once you have gotten there. The purpose is not to have you in a state of constant food deprivation or to deny you the sensory pleasure of eating.
Truth number two is that permanent weight management is achieved by learning personally-appropriate habits. It is the personally-appropriate habits that must become your normal pattern. Weight loss cannot be sustained if the old habits remain.
The third truth is that weight management is successful only when your attitude changes from that of haste and impatience to taking as much time as necessary for the transformation to be complete. Weight that is lost slowly and thoughtfully has a much better chance of staying off
Copyright 2011 Lynn Borenius Brown
For more information about video classes and individual sessions, please visit: http://EmpoweredDieter.org
The first truth is that the purpose of weight management is to learn how to maintain your goal weight once you have gotten there. The purpose is not to have you in a state of constant food deprivation or to deny you the sensory pleasure of eating.
Truth number two is that permanent weight management is achieved by learning personally-appropriate habits. It is the personally-appropriate habits that must become your normal pattern. Weight loss cannot be sustained if the old habits remain.
The third truth is that weight management is successful only when your attitude changes from that of haste and impatience to taking as much time as necessary for the transformation to be complete. Weight that is lost slowly and thoughtfully has a much better chance of staying off
Copyright 2011 Lynn Borenius Brown
For more information about video classes and individual sessions, please visit: http://EmpoweredDieter.org
Sunday, June 12, 2011
Three Myths
Myth 1: It is best to lose as much weight as quickly as possible.
The truth is that it is not best to lose weight quickly. In order to do that you would have to resort to a fad or crash diet. These types of diets can be hazardous to your health if they do not provide a proper balance of nutrients. An average weekly weight loss of one pound is recommended.
Myth 2: You will lose weight every week when following a weight management program.
No. The truth is that you probably won't. Anyone can reach a plateau where there is a temporary halt in weight loss. This is normal. As long as you continue following your program, making sure you don't eat less, thinking this will make you lose more, you will eventually begin losing again.
Myth 3: Your stomach will shrink after losing weight for a few weeks.
This is not true. Studies have shown that if a person permanently reduces the quantity of food eaten, not as much food will be required to feel full. But, the stomach does not shrink. Research has also shown that if a person stays away from sweets and rich foods, the body becomes accustomed to not having them. Some people actually report feeling ill when they eat these foods again.
Copyright 2011 Lynn Borenius Brown
For more information about video classes and individual sessions, please visit: http://EmpoweredDieter.org
The truth is that it is not best to lose weight quickly. In order to do that you would have to resort to a fad or crash diet. These types of diets can be hazardous to your health if they do not provide a proper balance of nutrients. An average weekly weight loss of one pound is recommended.
Myth 2: You will lose weight every week when following a weight management program.
No. The truth is that you probably won't. Anyone can reach a plateau where there is a temporary halt in weight loss. This is normal. As long as you continue following your program, making sure you don't eat less, thinking this will make you lose more, you will eventually begin losing again.
Myth 3: Your stomach will shrink after losing weight for a few weeks.
This is not true. Studies have shown that if a person permanently reduces the quantity of food eaten, not as much food will be required to feel full. But, the stomach does not shrink. Research has also shown that if a person stays away from sweets and rich foods, the body becomes accustomed to not having them. Some people actually report feeling ill when they eat these foods again.
Copyright 2011 Lynn Borenius Brown
For more information about video classes and individual sessions, please visit: http://EmpoweredDieter.org
Saturday, June 4, 2011
Apples & Pears
As I have already indicated, heredity seems to influence where fat settles. And, there are two general body shapes: apples and pears. Apples, mostly men, have beer-belly profiles, carrying the extra pounds in the upper torso and around the abdomen. Pears, usually women, collect excess weight below the waist, in chunky hips, fannies, and thighs. Fat distribution appears to be related to the balance of female and male hormones in the body. For example: apple women, those who put on weight along the male pattern, tend to have higher than normal levels of male hormones. Medically, it is better to be a pear than an apple since apples carry an unfair share of the health risk.
Also, there are small molecules called alpha and beta receptors on the surface of fat cells. The alpha receptors stimulate fat accumulation and the beta receptors stimulate fat breakdown. It has been found that the fat cells on women's hips and thighs tend to have predominantly alpha receptors, which means they tend to hold on to fat. It appears that your shape will remain fairly constant over time. But all is not lost. After getting to your goal, you'll be a beautiful or handsome shape, whatever it may be.
Copyright 2011 Lynn Borenius Brown
For more information about video classes and individual sessions, please visit: http://EmpoweredDieter.org
Also, there are small molecules called alpha and beta receptors on the surface of fat cells. The alpha receptors stimulate fat accumulation and the beta receptors stimulate fat breakdown. It has been found that the fat cells on women's hips and thighs tend to have predominantly alpha receptors, which means they tend to hold on to fat. It appears that your shape will remain fairly constant over time. But all is not lost. After getting to your goal, you'll be a beautiful or handsome shape, whatever it may be.
Copyright 2011 Lynn Borenius Brown
For more information about video classes and individual sessions, please visit: http://EmpoweredDieter.org
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