[this post was written by myself]
as the last 2 post were form a weight watcjers book i feel the need to address I HATE WEIGHT WATCHERS
never have i been to a meeting or anything but i believe its a big heap of rubbish
you disagree?
then tell me why i have 2 aunties and know at least 2 other people who have been going for over 2 years and have lost .... zero pounds ?
im being honest lets talk about one of the people the one im closest to. she hasbeen going for 3 years at first she lost heaps but then piled it all on during christmas ans has since struggled and now yo yos like crazy. i believe this is because they promote their own version of cakes, crisps , sweets etc that are okay to eat this i am very much against
a cake is cake its better to eat that one piece of normal tasty cake rather than eating 2 weight watchers 1s because they are "healthier"
using your points on junk food instead of eating healthy meals, snacking on weight watchers if biscuits instead of fruit its not going to work in the long run
the person im talking about often saves up points then splurges on a meal out at weekends. all that hard work out the window because shes thinks of it as a diet she must adhere to rather than healthy normal living
admitdely i am on the other side of the scale but i dont think of what i do as a diet
Thursday, 25 June 2009
The Placebo Effect Works
[from weight watchers diet myth book]
For every one of the myths and gimmicks about foods, supplements,
and food timing and combining discussed in this chapter, there are a
dozen more being promoted. These myths are so prevalent because
each has a kernel of truth—a small part of the myth based on science.
It is the fantastic story that gets wrapped up with the truth that creates
a myth rather than a valid, long-lasting way to lose weight.
The placebo effect happens when a person believes that there is a
direct cause-and-effect relationship between two things even if it does
not exist. Because the person believes in the relationship, however, his
or her behavior changes in a way that produces the anticipated effect.
Rigorous scientific studies include a placebo group and a group that
is actually getting the treatment. This is the only valid way to ensure
that it is the treatment and not the placebo that is producing the effect.
Many promising treatments in the area of weight loss lose their luster
when they are evaluated in a rigorous scientific study that includes a
placebo group. For example, acupuncture is often touted as a weightloss
treatment. When tested against a placebo, however, it has been
shown to be ineffective.The same has been shown for subliminal tapes
to induce weight loss.
For every one of the myths and gimmicks about foods, supplements,
and food timing and combining discussed in this chapter, there are a
dozen more being promoted. These myths are so prevalent because
each has a kernel of truth—a small part of the myth based on science.
It is the fantastic story that gets wrapped up with the truth that creates
a myth rather than a valid, long-lasting way to lose weight.
The placebo effect happens when a person believes that there is a
direct cause-and-effect relationship between two things even if it does
not exist. Because the person believes in the relationship, however, his
or her behavior changes in a way that produces the anticipated effect.
Rigorous scientific studies include a placebo group and a group that
is actually getting the treatment. This is the only valid way to ensure
that it is the treatment and not the placebo that is producing the effect.
Many promising treatments in the area of weight loss lose their luster
when they are evaluated in a rigorous scientific study that includes a
placebo group. For example, acupuncture is often touted as a weightloss
treatment. When tested against a placebo, however, it has been
shown to be ineffective.The same has been shown for subliminal tapes
to induce weight loss.
just because its fat free doesnt mean you can paint the town!
[an extract from the weight watchers diet myths book]
Fat-free foods are not free foods. When people eat processed low-fat
and fat-free foods in large or unlimited amounts under the misconception
that calories do not matter, they don’t lose weight. In fact, they
gain weight. The United States has experienced a shocking increase in
the amount and severity of obesity over the past thirty years during the
very time that low-fat foods have exploded in the marketplace.
It is easy to completely replace calories from high-fat foods with fatfree,
high-carbohydrate, high-sugar foods with just as many calories.
Many people even eat larger portions of fat-free cookies because they
have no fat.Weight loss occurs only when you eat fewer calories, not
when daily calories stay the same.
Thousands of foods with little to no nutritional or weight-loss value
were developed and sold during the height of the low-fat craze. Food
companies made millions, and shoppers eagerly awaited the next new
product. Many people were disappointed as they ate more of these
specialty foods with an expectation of weight loss only to gain weight.
This is often referred to as “Snackwells Syndrome” after the popular
line of cookies that was marketed as low-fat.
Fat-free foods are not free foods. When people eat processed low-fat
and fat-free foods in large or unlimited amounts under the misconception
that calories do not matter, they don’t lose weight. In fact, they
gain weight. The United States has experienced a shocking increase in
the amount and severity of obesity over the past thirty years during the
very time that low-fat foods have exploded in the marketplace.
It is easy to completely replace calories from high-fat foods with fatfree,
high-carbohydrate, high-sugar foods with just as many calories.
Many people even eat larger portions of fat-free cookies because they
have no fat.Weight loss occurs only when you eat fewer calories, not
when daily calories stay the same.
Thousands of foods with little to no nutritional or weight-loss value
were developed and sold during the height of the low-fat craze. Food
companies made millions, and shoppers eagerly awaited the next new
product. Many people were disappointed as they ate more of these
specialty foods with an expectation of weight loss only to gain weight.
This is often referred to as “Snackwells Syndrome” after the popular
line of cookies that was marketed as low-fat.
Tuesday, 23 June 2009
so you were thinking of binge ing?
Theres a nasty rumour floating around out there that fat cells are PERMANENT. The nastiest thing about this rumor is that it's true.
Yes, most experts conceded that fat cells - once created - are there for life. Yet this doesn't spell doom and gloom to those of us who could stand to drop a few pounds. Because even though experts believe that fat cells are permanent, they also agree that fat cells can be shrunk. so even if the absolute number of fat cells in your body remains the same their size - and hence their appearance and percentage of your overall weight - can be reduced
(this is an extract from a book on how to boost your metabolism)
still want to binge??
Yes, most experts conceded that fat cells - once created - are there for life. Yet this doesn't spell doom and gloom to those of us who could stand to drop a few pounds. Because even though experts believe that fat cells are permanent, they also agree that fat cells can be shrunk. so even if the absolute number of fat cells in your body remains the same their size - and hence their appearance and percentage of your overall weight - can be reduced
(this is an extract from a book on how to boost your metabolism)
still want to binge??
Monday, 22 June 2009
The Cadio Myth
Most fitness books and magazines will tell you that the way to shed fat is to increase the
time and distance that you exercise. While endurance exercise does burn a lot of calories,
it is not the best way to decrease body fat.
During moderate-intensity exercise, the body burns fat for energy. And by engaging in
that type of activity over and over, you are effectively telling your body that you need
that fat. So, to prepare for the next time it is called on to repeat the activity, your body
will store more fat.
Conversely, when you engage in short bursts of high-intensity exercise, your body uses
glycogen stored in the muscle tissues for energy. Over time, this conditions your body to
store energy in the muscles - rather than as fat. Exercising this way will also cause you to
burn more fat during your recovery period, as the glycogen in the muscles is restored.
Consider this study performed by the University of Quebec. One group of exercisers
cycled for 45 minutes without stopping. Another group exercised for short bursts lasting
from 15 seconds to over a minute, with rests in between. The long-duration exercisers
burned more calories, but the short-duration exercisers lost more fat. In fact, nine times
more fat for every calorie burned.
This is why many endurance athletes have body fat percentages ranging from 10% to
20%, while sprinters have a well-muscled physique and usually carry only 4% to 8%
body fat.
If you want to increase the health and strength of your heart, you don't need to spend
hours on a treadmill or run for miles and miles. In fact, doing that can be
counterproductive
.
Endurance exercise actually makes the heart, lungs, and muscles smaller, so they can
perform longer with less energy. But what you gain in efficiency, you lose in reserve
capacity. In other words, while you might be able to handle an hour-long jog, you
compromise your ability to produce bursts of energy. In your later years, it is this reserve
capacity that provides protection from heart attacks.
So if you want to improve the health and strength of your heart, focus on short intervals
of intense exercise punctuated by brief periods of recovery.
time and distance that you exercise. While endurance exercise does burn a lot of calories,
it is not the best way to decrease body fat.
During moderate-intensity exercise, the body burns fat for energy. And by engaging in
that type of activity over and over, you are effectively telling your body that you need
that fat. So, to prepare for the next time it is called on to repeat the activity, your body
will store more fat.
Conversely, when you engage in short bursts of high-intensity exercise, your body uses
glycogen stored in the muscle tissues for energy. Over time, this conditions your body to
store energy in the muscles - rather than as fat. Exercising this way will also cause you to
burn more fat during your recovery period, as the glycogen in the muscles is restored.
Consider this study performed by the University of Quebec. One group of exercisers
cycled for 45 minutes without stopping. Another group exercised for short bursts lasting
from 15 seconds to over a minute, with rests in between. The long-duration exercisers
burned more calories, but the short-duration exercisers lost more fat. In fact, nine times
more fat for every calorie burned.
This is why many endurance athletes have body fat percentages ranging from 10% to
20%, while sprinters have a well-muscled physique and usually carry only 4% to 8%
body fat.
If you want to increase the health and strength of your heart, you don't need to spend
hours on a treadmill or run for miles and miles. In fact, doing that can be
counterproductive
.
Endurance exercise actually makes the heart, lungs, and muscles smaller, so they can
perform longer with less energy. But what you gain in efficiency, you lose in reserve
capacity. In other words, while you might be able to handle an hour-long jog, you
compromise your ability to produce bursts of energy. In your later years, it is this reserve
capacity that provides protection from heart attacks.
So if you want to improve the health and strength of your heart, focus on short intervals
of intense exercise punctuated by brief periods of recovery.
Thursday, 18 June 2009
alli?
Modest Results. Studies conducted by the company show that when using the Alli program (pills, diet and exercise) correctly, individuals can lose up to 50% more weight than dieting alone. They compared the Alli program with dieting only (not with dieting AND exercising), so it's hard to say whether these results come from Alli, the exercise component, or a combination of both. While 50% more weight sounds like a lot—here's an example. If you used the Alli program, you could lose 15 pounds instead of 10 pounds in the same amount of time. These results aren’t that dramatic—especially since you have to diet and exercise for it to work. In another study, dieters using the Alli program only lost three more pounds over the course of an entire year than people who dieted and exercised without taking the pill.
(from sparkpeople.com)
[3 more pounds in a year? for the money to me it sounds pointless work a little harder and you can do that with out pills ]
(from sparkpeople.com)
[3 more pounds in a year? for the money to me it sounds pointless work a little harder and you can do that with out pills ]
10 foods never to eat
10 foods to kiss goodbye
When trying to lose weight, an occasional slip off your diet wagon is perfectly fine. No one is perfect and a little indulgence is good for keeping you from slipping down that dark alley known as Binge Street. But some foods not only have no nutritional value, they also aren't worth the damage they do to your diet.
If you’ve been around the dieting block, you probably know that giving up certain foods can make you want them even more. For this reason, nutritionists agree that a healthy, sustainable eating plan allows you to eat practically anything in moderation.
However, there are some foods that just aren’t worth the damage they do to your waistline. (Don’t despair, there’s always a better alternative.)
Here are 10 foods that we recommend kissing goodbye:
1. Doughnuts These are true diet busters because it’s loaded with sugar - and then deep-fried. One ring doughnut packs almost 240 calories and 13 grams of fat. Opt for some jaffa cakes or plain biscuits instead. At around 40 cals a pop, your waistline will thank you!
2. Real mayonnaise Thanks to the eggs and oil that comprise this favourite salad spread, just one tablespoon of the real stuff contains 11 grams of fat and 100 calories. The reduced-calorie version has half the calories and half the fat but you can go lighter still by spreading mustards, relishes, horseradish and low fat salad dressings on your sandwich.
3. Ciabatta Style Pizzas Ciabatta is a type of bread made with olive oil so it’s much higher in fat than your average pizza base. Add to this a topping of cheese and pepperoni and you could be approaching 1000 calories for just one little pizza! Choose thin-based pizzas and avoid stuffed crusts, deep pan style and pepperoni.
4. Hot dogs These bonfire night favourites can get up to 150 of their 180 calories from fat. It makes you wonder whether they qualify as meat at all. The nitrites contained in hot dogs have also been linked to increased rates of cancer in some studies. For a tasty, low-fat replacement, choose grilled veggie sausages or chicken kebabs instead.
5. Deep fried cheese This popular starter option in many restaurants should carry a health warning! Full-fat cheese already contains more than its fair share of fat, most of it saturated. Deep-frying boosts the fat and calorie content even higher, making this gooey concoction a serious nutrition no-no!
6. Fizzy drinks While technically not a food, fizzy drinks are often included among the list of culprits in the nation’s increasing weight problem. With no nutritional value and as many as 12 teaspoons of sugar in each can, most nutritionists see no reason to keep them in your diet. If you can’t give them up, at least choose diet soft drinks, which are calorie free.
7. Cinema popcorn A super-size bag of this snack, typically popped in vegetable oil and doused in butter, is enough to turn your tummy into a double feature! Believe it or not, some sweets are actually less calorie- and fat-laden than popcorn. If you must munch at the movies, opt for liquorice or jellies (stick to one serving) - or smuggle in some air-popped popcorn.
8. Crisps and Dips "Once you pop, you can't stop!" rings true for many of us! A few handfuls of Pringles or Doritos in front of the TV of an evening usually turns into a whole bagful! Already heavily laden with calories and fat, scooping on some creamy dip will double the damage and you could easily crunch your way through your entire calorie allowance for the day!
9. Full fat salad dressing With around 120 calories and 12g fat per 1oz (28g) serving, full fat dressings like Thousand Island and Ranch dressing are just not worth the weight you can gain by eating them - even if it’s carrots and celery you’re dressing. Fortunately, there are plenty of perfectly tasty lower-cal alternatives around.
10. Bacon Cheeseburgers Anything that combines two forms of meat with full-fat cheese is not likely to be diet friendly. This heart-stopping favourite at Burger King packs a whopping 400 calories and 22 grams of fat. A Bacon McDouble Cheeseburger from McD’s has 478 calories and 24 grams of fat
When trying to lose weight, an occasional slip off your diet wagon is perfectly fine. No one is perfect and a little indulgence is good for keeping you from slipping down that dark alley known as Binge Street. But some foods not only have no nutritional value, they also aren't worth the damage they do to your diet.
If you’ve been around the dieting block, you probably know that giving up certain foods can make you want them even more. For this reason, nutritionists agree that a healthy, sustainable eating plan allows you to eat practically anything in moderation.
However, there are some foods that just aren’t worth the damage they do to your waistline. (Don’t despair, there’s always a better alternative.)
Here are 10 foods that we recommend kissing goodbye:
1. Doughnuts These are true diet busters because it’s loaded with sugar - and then deep-fried. One ring doughnut packs almost 240 calories and 13 grams of fat. Opt for some jaffa cakes or plain biscuits instead. At around 40 cals a pop, your waistline will thank you!
2. Real mayonnaise Thanks to the eggs and oil that comprise this favourite salad spread, just one tablespoon of the real stuff contains 11 grams of fat and 100 calories. The reduced-calorie version has half the calories and half the fat but you can go lighter still by spreading mustards, relishes, horseradish and low fat salad dressings on your sandwich.
3. Ciabatta Style Pizzas Ciabatta is a type of bread made with olive oil so it’s much higher in fat than your average pizza base. Add to this a topping of cheese and pepperoni and you could be approaching 1000 calories for just one little pizza! Choose thin-based pizzas and avoid stuffed crusts, deep pan style and pepperoni.
4. Hot dogs These bonfire night favourites can get up to 150 of their 180 calories from fat. It makes you wonder whether they qualify as meat at all. The nitrites contained in hot dogs have also been linked to increased rates of cancer in some studies. For a tasty, low-fat replacement, choose grilled veggie sausages or chicken kebabs instead.
5. Deep fried cheese This popular starter option in many restaurants should carry a health warning! Full-fat cheese already contains more than its fair share of fat, most of it saturated. Deep-frying boosts the fat and calorie content even higher, making this gooey concoction a serious nutrition no-no!
6. Fizzy drinks While technically not a food, fizzy drinks are often included among the list of culprits in the nation’s increasing weight problem. With no nutritional value and as many as 12 teaspoons of sugar in each can, most nutritionists see no reason to keep them in your diet. If you can’t give them up, at least choose diet soft drinks, which are calorie free.
7. Cinema popcorn A super-size bag of this snack, typically popped in vegetable oil and doused in butter, is enough to turn your tummy into a double feature! Believe it or not, some sweets are actually less calorie- and fat-laden than popcorn. If you must munch at the movies, opt for liquorice or jellies (stick to one serving) - or smuggle in some air-popped popcorn.
8. Crisps and Dips "Once you pop, you can't stop!" rings true for many of us! A few handfuls of Pringles or Doritos in front of the TV of an evening usually turns into a whole bagful! Already heavily laden with calories and fat, scooping on some creamy dip will double the damage and you could easily crunch your way through your entire calorie allowance for the day!
9. Full fat salad dressing With around 120 calories and 12g fat per 1oz (28g) serving, full fat dressings like Thousand Island and Ranch dressing are just not worth the weight you can gain by eating them - even if it’s carrots and celery you’re dressing. Fortunately, there are plenty of perfectly tasty lower-cal alternatives around.
10. Bacon Cheeseburgers Anything that combines two forms of meat with full-fat cheese is not likely to be diet friendly. This heart-stopping favourite at Burger King packs a whopping 400 calories and 22 grams of fat. A Bacon McDouble Cheeseburger from McD’s has 478 calories and 24 grams of fat
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