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Weight-control, and Dieting BRAINS and PRIDE are the only requirements. Take care of YOURSELF... NO ONE else CAN... or WILL. Selected from the INTERNET BOOK: "The Doctor's Marvelous Medicine" A commentary by John N. Todd III, M. D. (link) -- the author of this website ( http://www.terrific-tabs.com ) (This is the first of TWO parts on this subject. CLICK HERE for NOTES concerning Part II.)
Originated 3/20/02; "doctored" -- 3/02; 4/02; 5/02; 6/02; 7/02; 8/02; 9/02; 10/02; 11/02; 1/03; 2/03; 4/03; 6/03; 7/03; 8/03; 10/03; 11/03; 2/04; 3/04; 4/04; 5/04; 6/04; 7/04; 8/04; 9/04; 12/04; 1/05; 2/05; 4/05; 5/05; 9/05; 10/05; 11/26/06 CLICK HERE to go to the "FRONT PAGE" of "The Doctor's Terrific Tablets" CLICK HERE for ALPHABETICAL INDEX of this entire WEBSITE CLICK HERE to EMAIL your thoughts to the author ( jtoddiii@bellsouth.net ) The purpose of the following commentary is (1.) to discuss and correctly explain certain basic aspects of weight-control, dieting, calorie-intake, and calorie-utilization in the human body.... (2.) to list some of the widely propagated myths and misconceptions concerning weight control.... and (3.) to mention briefly certain normal physiological variations of calorie utilization and calorie "storage" that are present in all of us human-animals. (The author of this document is a physician, now retired from the practice of medicine. The author is Board-Certified in Internal Medicine. After graduating from Medical College, and after a year of internship, the author completed three years of medical specialty training, including a full year in a "sub-specialty" residency and study in "Metabolism-and-Endocrinology". The remarks in this expository are not aimed at any specific individual, or group. The information contained herein is simplified -- and is not proposed as a "treatment" for anyone.... but is for the consideration of those individuals, in and out of the medical profession, who are interested in this subject.) Weight-control and dieting are simple to understand, and to implement, and to achieve. The only requirements are brains.... and pride (self-esteem). When brains and pride reside within an individual, discipline (self-control) and perseverance are almost always also present. Understanding the "arithmetic" of dieting, calorie-utiiization, and weight-control is simple.... and understanding this basic arithmetic is a fundamental part of successful weight-control. However.... if you (the reader) admit being too "weak" to control yourself.... and if you are not disciplined enough to alter your food intake.... and if you are too "involved" to make time for daily planned physical exercise.... and if you are eternally looking-for a "magic-diet" that will cause you to lose weight.... AND if you do not care about your health, and your appearance and your success in life.... and if you perceive (pitifully) that "big is beautiful".... then you are DOOMED to be forever-FAT. Here are a few definitions, terms, and predicates that will be used in this "presentation": 1. Calorie: A "nutritional" calorie is a unit of energy-producing "potential".... equal to the amount of energy that is contained in a food.... energy that is released upon oxidation ("burning") within the animal-body. The "energy-producing-potential" (or "food-value") of any-and-all foods is defined and quantified in "calories". Metaphorically speaking.... consider ingested food-calories to be FUEL for your personal metabolic "engine". Your own body-engine requires a certain specific amount of "fuel" each day .... to maintain normal physiological functions, to avoid starvation, and to "run" efficiently.... even at rest ("idling"). In order to produce 'energy" for your own personal typical day-by-day activities, your body "burns" a certain number of calories ("fuel").... and, obviously, with increasing activities and exercise, your body burns even more calories, or "fuel". Your body "burns" the food-fuel you have ingested. If you ingest too much "fuel" ("calories" of any type), your body "converts" the excess food to FAT.... and "stores" this "FAT" in your body. Contrariwise, if you ingest too little food-fuel, your body mobilizes the stored "fuel" from your FAT-deposits.... and "burns" this FAT for your body's necessary physiologic requirements.... and for your exertional "energy". This burning of stored fat is reflected as weight-loss. 2. In "physiological" parlance, there are only three broad categories of food that we animals ingest.... sugars, proteins, and fat. Each of these three different types of food (sugars, proteins, and fats) has a specific "caloric-value", based on the above definition of "calorie". The "caloric value" of any specific food-serving depends on the quantity of that serving.... and on its percentage-content of carbohydrate, protein, and fat. (Water has no calories. Some foods that we ingest have fiber-content that our bodies cannot digest [metabolize].... hence, these "fibrous foods" are not absorbed from the digestive tract.... and they have no "caloric-value".... for either energy, or storage ["fattening"].) 3. Now, here is a bit of simple-but-important arithmetic, concerning the "caloric-value" of the three basic types of food: A. In a gram of fat, there are 9 nutritional calories; B. In a gram of protein, there are 4 nutritional calories; C. In a gram of "sugar", there are 4 nutritional calories. (These numbers clearly reveal that "fat" has 2.25 times as many calories-per-gram as either protein, or sugar. Obviously then, for the purpose of weight-loss, one should emphasize a reduction in the amount of "fat" foods ingested.) 4. "Metabolism" of food; and energy-production: Simply speaking.... the food that we human-animals ingest goes into the stomach, and small intestine. There, the food is broken-down by chemical reactions (utilizing gastric acids, bile from the liver, pancreatic enzymes) into small component particles. These food "particles" are absorbed (from the "intestines") into the blood-stream, where they are then carried to the liver (and to other organs, and tissues). In the various organs -- especially the liver -- the "food particles" are re-constituted into sugar (glucose), various proteins, and fats. These three categories of food (sugar, protein, and fat) make-up a nutritional "pool", from which an animal-body can draw its energy, and its metabolic requirements.... during any specified period of time. The animal body burns "sugars" (usually glucose) much more efficiently than proteins or fats. Our animal-bodies typically convert foods from our "nutritional pool" to glucose.... for our immediate energy-requirements. 5. There is a normal variation in the rate (the so-called "basal-metabolic-rate") at which we different human-beings metabolize ("burn-up") the food that we ingest. For example. you and I may ingest exactly the same number of calories, during a certain period of time; and you and I may exercise exactly the same amount. On this identical amount of food and exercise, you may gain weight.... while I lose weight.... because of the inherent (innate) difference in our "metabolic rates". Metaphorically, my inborn energy "engine" may run faster than yours (even when "idling").... and hence, I lose weight.... and you gain weight.... on exactly the same amount of "fuel". Similarly, using the same "engine" metaphor.... if you, by exercising, "step-on" the "accelerator" to increase your body's engine speed (your "metabolism"), you will burn more "fuel" (from your stored fat/calories). That is.... when you increase your daily exercise, you will burn-up more calories.... and thereby accelerate the process of weight-reduction. 6. With excessive caloric intake, during any designated time-period, the body converts all excessive calories to FAT, for energy-storage.... for later use if needed. If excessive caloric intake continues, the body accumulates more and more FAT -- in those ugly fat-storage areas that everyone already knows about -- FAT, which becomes progressively evident in the obesity that we now see in so many hapless individuals. NOW, here is an elementary but basic-and-essential PREMISE.... an obvious FACT, that must be understood and remembered.... regardless of all other considerations. MEMORIZE this simple-but-inviolable truth.... IF an individual ingests (eats) more food (calories) than his body "burns" (utilizes) -- he will GAIN weight. If that same individual burns-up more "food" (calories of any type) than he ingests -- he will LOSE weight. There are NO exceptions to this FACT. Hence, if an individual decides to lose weight, there are three obvious ways.... either (1.) EAT LESS; or (2.) BURN-UP MORE (with planned serious EXERCISE); or (3.) a combination of eating fewer calories.... and exercising more. I will extrapolate these obvious truths, below, in several other comments. (In all normal individuals, there may be temporary day-by-day variations of fluid retention and fluid loss, which influence and cause minor fluctuations of weight. Examples of this "variation" reflect physiologic normalcy.... such as minor fluid retention duing menstrual cycles; excessive fluid consumption; ingestion of high-salt foods; and-so-forth. Obviously, in the presence of congestive heart failure, nephrotic syndrome, and other disease-states, there may be pathologic fluid retention.) As a physician, I have instructed and advised many, many patients in the correct process of weight-control and dieting. My experience has been that with intelligent and ambitious patients, the success-rate has been excellent. For the others.... frustration and failure are the typical result. Some pitiful patients go from doctor to doctor, seeking and hoping to find a "magic" diet that will be easy to follow.... a diet that will not require unsatisfied hunger.... or a "pill" that will do for them what they will not do for themselves.... or a diet that will defy the rules of basic arithmetic.... a diet that will negate the laws of physiology and metabolism.... a diet that will overcome innate, individual variations in human "basal metabolism".... a diet that will cancel one's genetic proclivities. Here is the FACT: such "magic diets" do not exist. The simple arithmetical truths, mentioned above, always prevail. So.... you want to "try to lose weight".... again. You've tried all the diets your friends have mentioned: grapefruit diet, champagne diet, low fat diet, low carbohydrate diet ("Atkins" diet), high-protein diet, etc. You claim that nothing ever "works" for you, and your weight-problem. You're thinking about going to a fat "clinic", or getting some kind of new or different or special diet. You may have decided to go to "Fat Watchers", to donate your money on their recommended "specially-prepared" foods and "canned" advice.... both of which they SELL. You may even have considered surrendering yourself (God forbid) to the surgical blade, for the hideous and dangerous gastric-bypass operation (not yet linked, but "coming soon"). (The Fat-Watcher clinics love you.... they DO NOT really want you to lose weight. They want you to keep coming back, over and over, year-after-year.... giving them more and more of your money. Likewise, those others in the fat business.... those who market special "diet-foods" ["mean-cuisine"; "slim-feast"], and certain so-called "low-calorie" foods.... those marketeers also love you -- for buying their concepts.... and their products.) HERE again, are several precepts and predicates that must be understood, and applied. Some of this is being repeated, for emphasis. REMEMBER.... If an informed individual comprehends the simple arithmetic of the balance of calories-ingested, versus calories-utilized ("burned") -- then he or she will be much more likely to succeed in either losing weight, or gaining weight.... and in maintaining IDEAL weight. 1. FIRST.... There is a simple-and-obvious mathematical fact that young-and-old can readily understand.... a fact that must be remembered, regardless of all other physiologic and genetic and metabolic and psychological and personal factors that may involve and pertain-to an individual. Here is that basic truth: A. If, in a specified period of time, an individual eats more food (more calories, of any type) than he "burns-up".... those extra calories will be converted and stored in the body (usually as "fat"). This "storage" process will be manifested as weight-gain. B. Contrariwise, if an individual "burns-up" more calories than he ingests (in this same specified period of time).... then the body's stored calories (usually fat) will be metabolically re-converted (to glucose) -- and then utilized ("burned") for the body's energy and metabolic requirements. This utilization process will be manifested as weight-loss. 2. Secondly.... Here is another fact -- a cognizant and intelligent individual must clearly recognize, understand, believe, accept, and abide-by the following truth: NO ONE can lose weight FOR you. The entire process depends on YOU. If you are embarking on a weight-loss program.... and you rely upon someone else to measure your foods, or to count your calories, or to set-out your meals for you, or to weigh you each day, or to nag at you about your lack of exercise..... you are DOOMED to failure.... and you have COMMITTED yourself to a life of EXCUSES for your unattractive appearance, your easy fatigue, your lack of energy, your somnolence, your slow mentation, your poor job-performance, your delayed work-promotion -- and you have SURRENDERED yourself to a gloomy and dangerous health-outlook. 3. Thirdly.... PERSEVERANCE. Losing weight (or maintaining normal weight) is a 7-day-a-week proposition.... 24-hours-a-day.... 365 days-per-year.... year-after-year-after-year. (In my medical practice, I have seen patients, time-and-again.... individuals who diet and starve themselves for five days a week.... and then un-do their dietary progress on every two-day weekend.... resulting in no net weight loss.) 4. FOURTH.... Women fail in weight-loss plans more frequently than men. The metabolic truths are the same for men and women.... but, women seem not to accept the personal challenge as readily as men. WAKE-UP, Ladies. 5. (This paragraph is repeated from above, for emphasis.) There is a normal variation in the rate (the so-called "basal-metabolic-rate") at which we different human-beings metabolize ("burn-up") the food that we ingest. For example. you and I may ingest exactly the same number of calories, during a certain period of time; and you and I may exercise exactly the same amount. On this identical amount of food and exercise, you may gain weight.... while I lose weight.... because of the inherent (innate) difference in our "metabolic rates". Metaphorically, my inborn energy "engine" may run faster than yours.... and hence, I lose weight.... and you gain weight.... on the same amount of "fuel". (That may not seem "fair" to you.... but that's the way it is. It is easy for some people [with faster "engines"] to control weight.... and more difficult for others. TAKE the challenge.... take control of yourself.... it's your body..... no one else can do it for you! ! ! !) Realizing that the basal metabolic requirements differ for every human-being.... then any dedicated individual, by simple trial and error, can readily detect how much or how little he must eat in order to maintain his weight, or to gain or lose weight. (TIP.... one should weigh every day, on an accurate scale.... and keep a chart or graph for a quick visual review, and reminder.) But remember.... the simple-arithmetical truth, indicated earlier, prevails: if you, yourself, eat more than than you "burn-up", you will gain weight.... and, if you burn more calories than you eat.... you will lose weight. 6. Now, here is a numerical re-statement of that same important TRUTH: A. During any designated period of time, If you eat an amount of calories that exactly equals the calories you "burn" in your personal activities, during that same period of time.... then your weight will remain stable, at its current level. For example, if you eat 3000 calories of any type of food in a day, and if you burn 3000 calories that same day .... your weight will remain unchanged. B. If you ingest ("eat") MORE food (calories) than you burn, the extra food you have eaten will be absorbed, and converted to fat.... and will be "stored" in your body. That results in weight-GAIN. An example: If you ingest 3000 calories, and burn only 2500 calories-per-day.... that extra 500 calories will be converted in the body.... and stored as FAT. C. If you eat LESS food than you burn in any specified period of time (regardless of any other individual factors), your metabolic system will mobilize and burn the needed calories from your "stored" fat. That process is weight-LOSS. If you ingest 3,000 calories, and if you burn 3,500 calories, your body will extract 500 calories of "stored fat", and convert them to glucose.... for your body's energy requirements. That will result in weight-loss. D. Now, HERE is another MAJOR and true POINT that a "dieter" must remember, and understand. Pay close attention to this. The "math" is simple, even though the terminology may be awkward. IF your body requires 3000 calories per day in order to satisfy your body's basal energy requirements, and to sustain your ideal "chart-weight".... and if you have regularly been stuffing 4000 calories per day (1000 extra calories each day).... your body will have gained fat-weight up to the "poundage" that 4000 calories will generate.... and then your body-weight will stabilize at that level of excessive weight which your 4000 calorie diet supports. If you then decide to "cut-down" on your food-intake -- from the hypothetical 4000 calories mentioned in the above paragraph -- to say 3600 calories per day.... you will lose some of your excessive poundage.... down to the level of weight that 3600 calories will "support". A COMMON misconception, however, is to dream and hope that your body will continue to lose weight (in this example) on 3600 calories. NOT SO ! ! You will not resume weight-loss unless you "CUT-DOWN" additionally. That is, after your weight has stabilized at the poundage that 3600 calories will sustain.... there will be no further weight-loss unless you further decrease your food (calorie) intake. If you reduce your intake to, say, 3000 calories.... you will then lose down to the weight-level that 3000 calories will maintain (or sustain), in your body. NOW, HERE IS the great truth -- remembering that (in this example) your body (your metabolic "engine") typically burns 3000 calories per day: IF you begin to eat less than the 3000 calories that your body burns each day (say 2800 calories) -- you will resume gradual weight-loss, until your body reaches the weight-level that 2800 calories will sustain. At that point, if you have achieved your weight-goal, you may then begin to allow yourself to vary your day-by-day food intake.... so long as you weigh yourself accurately, each day, in order to-keep-an-eye-on your weight-chart. Of course, if at any time, you increase your utilization of calories by daily sustained EXERCISE, you will markedly accelerate your weight-loss. Then you will be able to eat more freely, in keeping with your new weight-control program. 7. There are approximately 3500 calories in a pound of stored fat, in your body. A. Therefore, in order to LOSE one-pound of "stored" fat, an individual must avoid ingesting (eating) 3500 calories..... or, he must burn-up, by exercising, an extra 3500 calories.... (or, there must be a combination of less food intake, and more exercise -- comprising the 3500 calories needed in order to lose one pound of stored fat.) B. An example: If one ingests 500 calories less-per-day than he typically "burns", it will theoretically take 7 days to lose one pound of weight ("weight" stored as fat).... i.e.; 7 days at 500 fewer calories per day = 3500 calories, or one pound of stored fat burned up. Similarly, if an individual eats his typical diet, but exercises and burns-up 500 more calories per day than usual, he will be expected to lose one pound of stored fat in 7 days. 8. Another example.... in your usual daily activities (realizing your own individual intrinsic metabolism), your body may utilize only 1800 calories per day; whereas with comparable activities, I may burn-up 3000 calories . Therefore, if you should happen to eat 3000 calories in a day, you would gain weight.... since you ingested 1200 calories more than the 1800 calories you typically utilize. In my case, if I eat 3000 calories, my weight will remain stable.... because, in this example, I typically burn-up 3000 calories per day. That is, I can eat more calories per day than you, without gaining weight.... because of the inborn intrinsic difference in our rates of metabolsim. (Again.... that may not be "fair", in the world of food and eating.... but that's the way it is. Some people simply burn more food in a day than others.... with exactly the same amount of activities. That difference relates to the normal variation in "metabolic rate" ["engine speed"], from person to person.) 9. Exercise is the "other side" of the weight-control equation. Obviously, an individual can increase his body's daily "burning" of calories.... by increasing exercise. Clearly.... the more exercise... the more utilization or burning of more calories... hence, more calories of "stored" food will be mobilized from fat-deposits, and will go into the "metabolic-pool".... and will be burned-up. This obvious simple arithmetical fact will be demonstrated as weight-loss. (Click HERE to see more on "EXERCISE", below, in Part II.) 10. SUMMARY -- a repeated remark: if you eat little enough, you will lose weight.... regardless of all other considerations. Remember, there ain't no fat people in a concentration-camp! ! ! AND.... there ain't no OLD fat-people.... they're all dead. AND..... there are a lot of relatively young fat-people who are disabled.... and poor. 11. The ideal diet is made-up of well-balanced normal, everyday foods.... in reasonable amounts.... in consideration of your own individual activities, and your own individual "metabolic rate". One's diet should restrict fatty-foods, because of their high caloric value (and because of their potentially harmful effect in generating cholesterol, and other lipids.) Fruits and vegetable have fewer calories and more "filling" effect than other foods. Red-meats are typically high in fat-content.... some obviously more than others. 12. Here is a partial LIST of myths, misconceptions, and erroneous notions that should NOT be considered when one endeavors to be successful in achieving and maintaining weight-control. These un-needed (and/or potentially harmful) considerations include the following: "diet-pills" (medicinal appetite-suppressants); regimented exercise classes; weight-loss clinics; dietary "specialists"; physician-oversight ("barologists"); SURGICAL PROCEDURES to clamp, "shrink", or by-pass the stomach; special mass-produced, canned, and widely-advertised "low-calorie" foods; the "blame-game" of attributing your failings to others.... family, your job, "tension" at home, etc; faulting your "genes" ("fatness runs in my family"; "my mother was real fat"); weird diets (grapefruit diet; low-carbohydrate diet; "no-white-food"; rice diet); potentially dangerous systemic medications, such as thyroid tablets, "fluid-pills", digitalis.... AND, on-and-on. Some of these misconceptions and "excuses" will be mentioned additionally, later, below.... in Part II. PART II Author's remarks... and EDITORIAL comments.... an ONGOING supplement to this discussion of dieting and weight-control. REMEMBER this, concerning diet, and weight-control.... it is not simply what you EAT that really matters. It is what you DO NOT EAT that leads to success in weight-control. All of us have heard remarks about dieting.... things like, "You need to eat more fruits and vegetables." The bad thing about that advice is that some hapless "dieters" think they can eat their usual foods.... and then eat "more fruits and vegetables". I almost hate to awaken those fat souls.... but "fruits and vegetables", and "whole-grains", and "brown rice".... all have calories just like all other foods. Fruits and vegetables and whole grains are nutritionally beneficial.... but they'll fatten you.... just like any other food. No one can get away from the basic tenet: if you eat more than you burn-up.... you will gain weight. To state the same point a bit differently: in order to achieve weight loss, it is not as much about WHAT you eat, as it is HOW MUCH you eat. See paragraph V, below on this page, concerning CALORIES in alcoholic beverages. Below, is a list of subjects that will be considered or discussed in the development of Part II: I. Effects of OBESITY on MARRIAGE.... and other interpersonal "relationships". Nowadays, with DIVORCE rampant in so many marriages.... as much as 50 %.... married individuals must awaken to the fact that there are many attractive, good-looking, well-built, "sexy" persons, on the prowl.... making themselves available for "love". If a married person allows himself or herself to become plump, and slovenly, and slothful.... WATCH-OUT.... you're asking for trouble in the "romance" and satisfaction of your marriage..... especially if your spouse has pride, dignity, discipline, brains, and self-esteem. The marriage partner who maintains a proud attitude and a good "shape", may develop "wandering eyes".... if the "mate" has allowed himself or herself to become physically unattractive. If both you and your spouse are fat and undesirable.... your marriage may not be "challenged".... and both of you may feel lucky and satisfied.... "just being married". The truth is the truth. II. The effect of sleep, and sleep-habits, on weight-control --- An individual who has allowed himself to become fat, should learn to sleep less. Somnolence associated with overweight can be habit-forming. The truth Is..... it is just as easy to get in the habit of sleeping 6 or 7 hours each night, as it is to develop the habit of being sleepy and droopy whenever you don't get 8 or 9 hours of wasteful and useless sleep. The remedy is to add an hour or two, of your 24-hour day, to physical and mental "exercise".... rather than yielding to the temptation of lying and snoring in the bed. Furthermore.... it should be obvious to everyone.... a lot more calories are "burned" when you're up-and-about-and-awake, than when you're snoozing-away. III. Success at work. If you don't look good, at work, you have much less chance of promotion and advancement. The truth hurts. If you're "buttsy" and fat.... and you don't look good in your clothes.... and you don't look neat.... and you're always sweaty.... and your clothes appear tight and stuffed.... and you're self-conscious and embarrassed about your plumpness.... you will not be called-upon to represent and advertise your organization. You won't be promoted, if you don't "look the part". Employers logically and correctly want good-looking people to represent their business, or their section of the work-place. There are no "fat people" in top corporate positions, or in high governmental jobs.... and there are no fatso's in high military rank. Face the facts.... y'gotta have "brains and pride" to make yourself look good.... if you expect to succeed IV. Brain-exercise is a necessary part of successful dieting and weight control. Reading, studying, memorizing, composing.... are all part of the overall DISCIPLINE that is required. Here is a Toddian axiom: if an individual truly disciplines himself in one aspect of his life, it is virtually certain that he will also discipline himself in other aspects of his life. Remember this important truth. V. ALCOHOLIC BEVERAGES.... Alcoholic beverages are high in calories. A can of beer has about 150 calories. Two beers a day would mean an extra 300 calories in a person's daily caloric intake. 300 extra calories per day, for 10 days means 3000 calories.... which represents the number of calories in a pound of stored-fat, and weight-gain. (No wonder beer drinkers gain weight, and develop a "beer-gut".) Calories are calories.... and all calories go into an individual's own "metabolic pool". Remember the infallible RULE.... if an individual consumes more calories than he burns up.... all extra calories will be converted to ugly FAT. BEWARE of alcohol (see link) for many reasons.... and include weight-gain, related to the calories in alcoholic beverages, as another serious injurious effect. VI. Physical Exercise You don't need a "trainer".... or an instructor. It's much better to design your own program, for use at home, and in the neighborhood. Exercising near home avoids wastiing time going back-and-forth. Also, outside neighborhood walks, or runs, can be done day-or-night. Rule.... Daytime outside exercise is much preferred, because of exposure to SUNLIGHT.... which induces the brain's production of endorphins....those internally generated chemicals which enhance a sense of well-being. (All dedicated exercisers recognize the importance of daily exercise.... mainly because of the "cerebral" effect which occurs during and following exercise. A part of this "cerebral effect" comes from the generation of endorphins.) RULE.... Get your daily exercise REGARDLESS of the WEATHER (except when there is nearby lightening). Dress yourself for the weather, and for the outside temperature. Carry an umbrella, if you choose. MEDITATION, and PRAYER-time. One's exercise-time is a splendid opportunity for contemplation, and meditation.... and prayer. Do your EXERCISE, alone. Do not depend on someone else to meet you, somewhere, to begin your exercise-program. Exercising alone permits you to select your own time; to set your own pace.... and to choose your preferred type of exercise. If you must join another person.... then exercise concomitantly, but not side-by-side. There is no need to waste time going to a gymnasium. If you have to get in the car, drive across town, go into the gym, change clothes.... and then perform your exercises.... you may have spent an hour or two in order toi accomplish 30 minutes of exercise. (This waste-of-time generates another "excuse" to avoid exercise.) "Work-is-not-exercise" (my frequent comment when [formerly] advising patients). Yard-work and house-work will burn a few calories.... but "work" does NOT count toward true and significant physical conditioning. Sustained vigorous exercise is mandatory -- no less than 30 successive minutes, outdoors.... every day (week-ends included).... not 5 minutes here; 5 minutes there. You should include isometrics and isotonics, and "floor-exercises".... for "shaping" of the body.... before getting outside, in the fresh-air, and sunlight. Always include running or jogging -- if at all possible. The 100 % rule: It is frequently very difficult to make oneself get-up and get-out for his or her daily exercise program. However.... regardless of how difficult it may be, on certain days.... if you will compel yourself to complete your daily program.... then, 100 % of the time.... you will be glad and proud and satisfied -- after you have completed your exercise program, for that day.... and you will feel less tired -- and you will have more energy. Furthermore.... the discipline of requiring yourself to comply with your exercise program, becomes "habit-forming", for you. Then, "getting-up", and "getting-out" becomes easier and easier.... and more and more rewarding. Additional thoughts about dieting and weight-loss: RULE: Weigh every day, at home, on an accurate scale, at the same time of day.... preferably just after arising. RECORD your weight, every day, preferably on GRAPH-PAPER.... so that you can visualize, and remember, your day-by-day success.... or failure. RULE: Learn to SLEEP LESS.... Cut down to 6 or 7 hours of sleep. When one is awake, and active, more calories are burned. With sleep, the body goes into "basal" conditions.... and burns much fewer calories. Fat people sleep more; and they usually feel bad; and they're always tired.... hence they begin to think they need more sleep. The very opposite is the fact.... people of normal weight feel better.... have more energy.... and they need less sleep. If you are gaining weight, your metabolic system is converting all excessive food (calories) to FAT, for storage. This FAT in your system is extremely harmful to you, because of the ugliness of weight-gain, your apppearance, your pride, your energy.... and because of the injurious effects of lipids (fats) on your blood vessels -- which may lead to premature hardening-of-the-arteries, increased cholesterol, and higher levels of serum triglycerides. Contrariwise, the reverse is also true.... if you lose weight -- you feel better, look better, have more energy, more pride, more determination.... and then, if you continue to lose weight, down to your "ideal" weight.... the serum cholesterol and triglycerides will soon decrease, and approach normal levels. You must avoid repeated gaining-and-then-losing weight. When you gain weight, your serum lipids (fats and cholesterol) increase, as mentioned above. Then, when you begin to lose weight, your body must first mobilize, then "burn-up", your body's stored FAT. This burning (metabolism) of your stored fat is almost like repeatedly eating high-fat meals.... because your body is utilizing stored fat to produce energy for your daily activities. Hence, the metabolic "by-products" of your burning your own "stored-fat" -- "by-products" including fatty-acids, serum lipids, and cholesterol -- may temporarily increase, until you have burned-up most of your stored fat. This means, therefore, that both gaining weight, and losing weight, can increase your levels of harmful cholesterol and other serum lipids. The ideal and healthful approach, therefore, is to attain your ideal weight.... and then do whatever is necessary to maintain this ideal weight. Proper dieting saves money, because you eat regular, well-balanced foods.... in smaller quantity than usual.... hence less cost. Paying for specially-prepared foods, and "diet" foods is simply a waste of money.... and is another "something-else" to "blame" for your not taking charge, yourself. Habit; determination; personal hunger-management; re-training the "satiety-center" in the brain. The brain and the stomach (under the influence of one's personal discipline and habit) control an individual's "appetite".... and quickly adapt to the ingestion of less food. Habit leads to less desire for food. A "shrinking" stomach.... caused by an enforced decrease in the volume of food ingested.... generates a sensation of "fullness" more quickly, after the ingestion of food.... and thus "turns-off" the appetite. Eat slowly. Allow blood sugar-levels to rise (this takes a few minutes). A rising blood-sugar stimulates the brain's "satiety center" (which controls the recognition of being "full").... and thus diminishes the senastion of "hunger". ( Concerning the "satiety center" mentioned above..... there is, literally, a section of the brains of primates that recognizes appetite "satiation" ("fullness" and hunger-satisfaction). In monkies, experimental destruction of this "satiety center" in the brain.... causes the animal to have no awareness or sensation of being "full" after eating.... hence, the monkey never feels that his hunger is satisfied.... and so he continues to overeat, and to gain more and more weight. ( This "satiety center" in a normal human brain can be "re-set" by a cognizant and determined human-individual.... by purposely reducing his food intake.... until the "satiety-center" becomes "adjusted" to less food intake.... and thus "turns-off" the "cerebral" part of appetite, and hunger. ) Additional points, for later mention and extrapolation: 3/15/04 -- "Enzyme polymorphism"; variations in metabolic pathways; differences among individuals, in "breakdown"of, and metabolism of, foods and medications. Discipline -- If one disciplines himself in one area, it is likely that he will discipline himself in other areas. 4/15/05: Isn't it absurd to blame McDonalds, or other "fast-food" organizations..... for your obesity.... your "fat". Those fast-food places do not force you to buy or eat their offerings. If you eat too much.... that's your problem..... not McDonalds' problem, or their "fault". Think about it. JNT.... Mention and describe: You do not have to be fat. Fatness develops because you ignore simple arithmetic.... and thus you allow your fat to accumulate. The Julia H. story about her fat son. "Give me a diet that will make him lose weight".... "but I will NOT allow him to go hungry." El chubbo; la chubba.... Hispanic fat-boy, and fat girl Cherubic face.... like a fat cherub. Beefed-up = fatted-up; obesify (-ied); flabbified; chubbify (-ied). Insecurity at work, because of being FAT. Embarrassment (shame) about appearance. Television: rightfully called the "boob-tube". Mention and discuss somnolence, snacks, inactivity, habit.... and absence of active "brain exercise". ALCOHOL (link) induces lethargy, somnolence.... adds calories.... leads to lack of energy, and "drive".... hence, less physical activity; etc. AVOID, totally, the use of medicines and drugs for for appetite suppression, and for weight-loss. Never consider the use of "smoking" to help suppress your appetite, so as to maintain your weight. "Be a man". Challenge yourself. Show yourself "who is boss." If you are weak-minded, and have no self-discipline.... then forget about dieting. No one will be able help you lose weight, if you don't accept the challenge.... yourself. AGE is not a factor in weight -control. The same arithmetical dieting-rules apply.... regardelss of one's age. It is obviously true that with the aging process.... one's activity may decrease. But, this decreased activity can be "counter-balanced" by a concomitant decrease in calorie-intake.... in order to keep the weight at a desirable level. You must EAT to LIVE.... you must NOT LIVE to EAT. As a physician in the practice of Internal Medicine.... How many times, over and over, have I heard the sweet and nice "fat ladies" say, "I wish I could lose weight." I had to remind each of them, every time, that no one can "wish-away" the extra pounds. There ain't but one way, I would always say; and that is to "burn-up" more calories than you eat. Appearance (pride); self-satisfaction; self-esteem. Dress for the job you want.... not for the job you have; In the corporate board-rooms, there are very few FAT executives. Is that because those of normal weight are more intelligent.... or because they are more prideful..... or because they are more attractive.... or because they are more alert, and more energetic? You should answer all of these questions, yourself. I think you know the correct answers. "BIG" is NOT beautiful. "BIG" is unattractive, undesirable, unhealthy.... and ugly. And remember these truths, from God's Bible, about protecting your body and your mind:
11/26/06 |