Archive for July, 2011

Maximizing calorie burn Part II


I did a few more NEAT experiments regarding the amount of potential calories I can burn at my body weight(132 lbs) doing NEAT experiments and the results are as follows:

Driving a manual transmission car

Distance: 6.9 miles
Calories burned: 25

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The calorie burn isn’t that much but I always look at the bigger picture. Imagine driving a long distance, let’s say 300 miles. Using the formula above, at 300 miles(distance) divided by 6.9 = 43.47 x 25 = 1,087 calories. I haven’t tested the amount of calories I can burn while driving an automatic vehicle but my hunch is telling me that I can burn more calories driving a standard simply because it makes you move more(changing gears, stepping on the clutch). Although the difference may not be that much but in the long-term end results, overtime, I can burn more calories driving a standard vehicle.

Washing dishes manually

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For a 2-minute manual dishwashing, I burned 11 calories. Again, it doesn’t sound that much but if I do it on a regular basis for a longer period of time, let’s say I spent 22 minutes washing dishes therefore 22(time spent) divided by 2 = 11 x 11 = 121 calories burned. If I do this on a habitual basis rather than relying on a dishwasher machine, I can definitely burn more calories!

Playing video games

Time spent: 1 hour

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Those numbers are solely based on purely playing video games only without getting up from the sofa to get a drink or a food to eat and I also didn’t do any fidgeting of some sort. What’s the relevance? My point is playing video games can be a double-edged sword. It can be good for weight management because it can distract us from thinking about food therefore allowing us to save calories. However, if we spend too much time playing video games rather than being active or doing other things that can potentially make us burn more calories, then it becomes disadvantageous for fat loss. Some people also mindlessly munch on foods while playing video games or while watching tv. A sedentary lifestyle combined with a high calorie intake leads to unnecessary weight gain.

Manual car washing

Today, I decided to wash my car after 2 months without washing & cleaning

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I went to a local coin-operated car wash and just by washing my car manually, drying it up using a chamois towel:

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Which includes squeezing the wet chamois

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And as always, I like to apply car wax on my car(of course, I took the wax off after)

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I also cleaned the dashboard and vacuumed the interior.

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I burned 200 calories in one hour manual car washing! Sure, I spent more time cleaning my car than just having it washed via automation but I definitely burned more calories plus I was able to clean my car according to my standards.

Shakeweight

In my opinion, shakeweight should be considered as a NEAT rather than exercise.

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Using a 10-lb. shakeweight at Walmart

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For one minute, I burned 5 calories. In my opinion, although I can feel the “muscle burn,” I’m better off doing other NEAT activities than shakeweight.

Fitting clothes

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So, maybe you’re bored at home doing nothing or you are planning to giveaway some old clothes for donation or trying to see how your old clothes fit you, I simulated the particular NEAT activity and here’s what I come up with:

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For a 15-minute activity just by fitting clothes on, I’ve burned 37 calories per minute. Most people spends more time doing this especially women. Let’s say you’ve spent an hour doing this activity then 37 x 4 = 148 calories. This is a lot more calories burned than by staying inactive(facebooking, watching tv at home, etc). Psychologically and behaviorally speaking, doing something that keeps us busy and distracts us from thinking about food is good for weight management goal.

Fidgeting

According to the research, most naturally lean people stays lean due to these SPA(Spontaneous Physical Activities) which includes fidgeting. When these people are sitting, they are often wired by nature to do something such as shaking their legs involuntarily or tapping the table making sounds or noise. In this context, I simulated one minute worth of tapping my bed frame while laying in bed. Here are the results:

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At the rate of 6 calories per minute, in an hour fidgeting, that would be 6 x 60 = 360 calories! No wonder, people whom we label with fast metabolism stays lean because they either burn a lot of calories fidgeting all day or they’re body simply knows when to overeat and undereat. My tip is this, since fidgeting is naturally wired to some people, for people who doesn’t have this trait can adapt the same principle which is to consciously increase our physical activities through NEAT.

Fidgeting: Rerun

I was skeptical about my bodybugg reading so I conducted a couple more fidgeting trials. In my first experiment, I fidgeted by shaking my legs while sitting and here’s what my bodybugg read:

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At 3 calories per minute, if I continuously fidget my legs for an hour, that would be 180 calories per hour.

Fidgeting by tapping the table using both hands at a faster and higher intensity while sitting

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It raised the previous reading from 6 calories per minute to 8 calories per minute therefore, it gave a conclusion that drummers playing music with a faster tempo can increase the calorie burn.

In the future, I’m going to post more NEAT experiments. The whole point of this blog is to encourage you all to do more physical activities. Automation is not necessarily bad but relying too much on it can greatly hinder our success towards healthier weight management goals.

Part III

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Do you know how to shop foods?


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Our modern society is obesogenic as a result of industrialization. The solution to obesity is awareness and adaptation to the environment(lifestyle, culture, society we belong). There are also other factors that contribute to obesity such as genetics, diseases and certain drugs but the majority of the things that we can control is how we respond to our environment. Our modern daily life is not static therefore we need to learn how to adapt to these environmental changes in order to achieve successful long-term weight management. In this blog for today, my goal is to teach you guys a supermarket survival skill which I call food label decoding. Although there are no good foods and bad foods but there are good and bad diets, simple lifestyle changes can be beneficial in long-term weight management. Part of that lifestyle changes is to be smart by becoming aware of the foods that we are putting in our mouth. Today, my family and I went to a local store and out of my creative imagination, I took pictures of some food labels that can quite be a good point of interest which inspired me to write this blog. Part of living in an industrialized nation is the consumption of processed foods. Everyone is busy, part of modernized fast-phased nation are instant foods. However, the bulk of one’s diet should come from whole foods(less processed/ foods that are found in natural form) as much as possible because whole foods contains trace minerals that are cannot be duplicated in the laboratories. But first, from now on, I want you to become aware of the calorie content of your food. Calories isn’t something that makes us fat, consuming too many calories while being inactive causes weight gain. Most of the foods that we eat contains calories unless it is indicated on a food label that it is “Calorie-free or No calories” but always check the back label to be sure.

Those calories that are written on a food label can either come from protein, fats, carbohydrates or fats. Those are the 3 types of macronutrients. Alcohol also contains calories but there are only specific type/s of food that contains this nutrient and if there’s any, it’s mostly indicated only on alcoholic beverages as % so I won’t discuss it here.

Remember these formulas for each type of macronutrients:

For every gram of protein, there are 4 calories each.

1g protein = 4 calories

So, if there are 10 grams of protein written on a label, there’d be 10 x 4 = 40 calories from protein.

For every gram of fats, there are 9 calories each.

1g fat = 9 calories

So, if there are 5 grams of fat written on a label, there’d be 5 x 9 = 40 calories from fats.

1g of carbohydrates = 4 calories

So, if there are 22 grams of carbohydrates written on a label, there’d be 22 x 4 = 88 calories from carbohydrates.

Keep in mind that we eat foods everyday and the majority of the foods that we eat are often combination of each type of macronutrients unless it’s indicated on the label that it is fat-free, 0 carbs, etc.

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Now, let’s start decoding the food aisle.

Just like what I have said above, an ideal diet’s bulk should come from whole foods sources as much as possible so here’s a simple tip to make your diet smarter: when you go to the supermarket, instead of going directly to the middle aisles, shop foods from a clockwise or counter clockwise direction meaning start from either the far left or far right side of the grocery store. Why? Because these are the places where the majority of the whole foods and fresh produce are located. The middle aisles are often the places full of processed foods; not that processed foods are bad or unhealthy nonsense but these foods are often high in calories while not offering a lot of essential nutrients compared to whole foods. Since the average people’s lifestyle these days are sedentary, most of us don’t need that many calories to live.

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Front picture

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Back picture

OMG it’s Greek yogurt then it must be healthy! Wait a second, let’s decode it first. Do not fall into marketing tactic such as “All natural,” 0 fat, No added sugar, etc.

The calorie content of this brand is 120 calories. Now, let’s dissect it’s calorie content if it really contains 120 calories as indicated and if which specific macronutrients those calories came from:

Calories: 120
Protein: 12g x 4 = 48 calories
Fats: 0
Carbohydrates: 19g x 4 = 76 calories
Sugars: 18g

We are not going to add the sugar calories because sugar is one type of carbohydrates. The only reason why sugars content is indicated on the label because if we look at the ingredients’ list, sugar is one of the ingredients. So let’s do some math:

48 + 76 = 124 calories(this is the real calorie content of the yogurt, not 120).

See the point why decoding of food label is important? One of the primary reason why we get fat is because we tend to underestimate the amount of calories that we eat. If we do this on a habitual basis, it leads to accumulation of unused surplus calories overtime. Just like the front label says: “Fruit on the bottom” — an indirect term for “added sugar” in the ingredients list. Again, sugar is not a bad food, but in the context of weight management, we need to learn how to use our calorie budget wisely. Tip: If the sugar calories isn’t indicated on the label, check the ingredients list instead. If sugar is on the 5th or 6th ingredient listed, the chances are the amount of added sugar in that food isn’t that much.

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Front picture

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Back picture

The calorie content of this drink isn’t that many because it only has 10 calories PER serving. Look at the serving size: It says 2 servings therefore, if we drink the whole content of the bottle, we get 20 calories, not just 10. One of the easiest way to cut down unnecessary calories is not to drink your calories while trying to lose weight with the exception of milk. Even so, choose the low-fat or fat-free variety.

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Lots of vitamins Lots of calories

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Front picture

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Back picture

When buying whole wheat bread, make sure it says 100% whole wheat. The first ingredient on the ingredients list should say “stone ground wheat.” Whole wheat bread is not necessarily healthier than white bread but it contains more protein and more dietary fiber than the heavily processed variety(white bread). Protein and fiber can make us feel full longer.

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Frozen Fruits and vegetables

These are often cheaper compared to fresh produce unless the fruits/ certain vegetables are on season thus frozen produce can sometimes be more nutritious than fresh ones because upon harvesting, the farmers pack and freeze these immediately therefore retaining more nutrients than fresh ones which sometimes require transportation time.

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Unless you’re an athlete or someone who is very active, you better off eating something else than these energy bars. Energy bars are not magic foods that gives you an energy boost. These are called energy bars because it contains a lot of calories.

We need to be aware and we must learn how to adapt to our environment. These are the key aspects of maintaining successful weight management. It takes time to develop these skills but after a while, it becomes a habit.

Maximizing calorie burn


In my blogpost “Just because when you trained hard enough part I and part II(which can be found here: Part I Part II, I did mini experiments regarding the predicted calorie burn my resistance training bouts can potentially expend. At the end of that blogpost, I mentioned that NEAT or Non-Exercise Activity Thermogenesis is underrated in terms of potential amount of calories that can be burned doing such activities. Using my bodybugg SP, I’ve conducted mini experiments again but this time, I measured the calories I burned doing NEAT. NEAT are almost any physical activities that we do on a non-exercise setting such as walking our dog, climbing the stairs, fidgeting, bathing, recreational activities such as playing with the kids, picking up objects, strolling in the park, washing the dishes, cleaning the house, doing yard work, etc. I hope you get my point.

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Grocery shopping is a NEAT.

We went to Walmart yesterday and since NEAT is a type of activity everyone does on an everyday basis, I measured my predicted calorie burn:

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My body weight is 132 lbs. and according to my bodybugg SP, for a 30-minute Walmart browsing, I expended 100 calories. So, what’s the big deal? Let’s do some math: if I can burn 100 calories per 30 mins, in 2-3 hours grocery shopping, I can burn about 400-600 calories! That’s even a lot more calories that I can burn than doing my upper body resistance training program. I even tested the calories I can burn shopping in the mall today(I really didn’t buy anything except for one $10 t-shirt) but the point is to simulate the setting of a typical mall shopping:

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As you can see above, I burned 263 calories just by walking and window shopping in the mall plus my family and I had fun. Again, let’s do some math: if I could burn let’s say 250 calories per 1 1/2 hour and I strolled in the mall for 3 hours, that would be: 250 x 2 = 500 calories burned while shopping. To prevent myself from forcing myself to move more to increase the calorie burn effect, I didn’t even checked my phone monitor(that’s where I check the calories I burn in real time). I did my best to simulate a free-living setting that is really happening in reality. Going to the mall is actually good for far loss. However, the problem is when we go to the mall, there are also several calorie-dense foods tempting us. My personal tip is strategic planning such as eating at home prior to go shopping. Although there are low-calorie food options that are offered in the malls, many people aren’t aware of the smart food choices. If you really wish to get something to eat, a skinless grilled chicken and some steamed veggies are your best options.

I did not write this post to compare exercise versus NEAT so please do not fall into the conclusion that exercise is not important in weight management because anyway it doesn’t burn that many calories. I simply made the comparison because many people thinks that we only burn tremendous amount if calories while we are doing exercise. NEAT’s importance in a long-term weight management just doesn’t deserve to be underrated. In fact, NEAT activities can be done so often anywhere at anytime of the day. Another importance of cranking up our NEAT is when a person’s body weight is already light to begin with(like me) and whose calorie intake is already low to maintain his/ her body weight, instead of decreasing the calorie intake even further, it’s a wiser idea to increase the calorie intake instead while increasing NEAT activities at the same time.

In my personal experience, moderate amount of NEAT activities plus a combination of regular exercise and a sound diet aids me to maintain my body weight more efficiently. Everything has it’s own place when it comes to successful weight management. We just need to be aware of what is too little and what is too much.

Part II

Fitness is not a switch


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Many people fail in their weight management attempt because they are yo-yo dieting and yo-yo exercising. Yo-yo dieting or weight cycling is the repeated loss and regain of body weight. A weight cycle can range from small weight losses and gains (5-10 lbs. per cycle) to large changes in weight (50 lbs. or more per cycle). This happens as a result of poorly structured dietary pattern and a result of inefficient time/ lifestyle management. Unlike a switch, fitness shouldn’t be taken as an on and off basis. Fitness results whether the goal is improved health, improved body composition, weight loss or what have you is a result of consistency.

Based on my observation, many people fail to reach their fitness goal because they are not taking fitness seriously. Whilst, there is nothing wrong with minimalist attitude towards fitness such as eating healthy food choices, going to the gym regularly, etc, some people who tend to gain fat easily needs to learn a little bit more stuff about fitness than the others. Yep, you read that right. People highly varies on handling calories meaning some people tend to move more or eat less later on the day or the following day/s as a response to their overconsumption of calorie intake. On the other hand, some people tend to feel sleepy, sluggish and tired when they overeat that’s why they tend to accumulate unused surplus calories overtime. If you belong to the latter, there’s really nothing much that you can do to change your physiology so just worry about something that you can control which is adapting to the strategies and techniques why/ how naturally lean people stays lean. The keyword is “to adapt” and not to mimic. Of course, for us to adapt, we first need to be aware of the basic fitness stuff such as calories, macronutrients, it’s effects on our body, how our body handles different nutrients and how our environment(situations, social influences) affects both our eating behavior and physical activities.

Personally, I’m a naturally skinny fat person but instead of envying/ whining about my physiology, I took my shortcoming as an opportunity to explore nutrition and physiology even if it’s not my field. Whatever nature has granted us, we can always nurture the means of optimizing our genetic structure. Have you ever wonder why are the fitness enthusiasts peeps are often the ones who stays in good shape for a long time? Because aside from dedication(although some of them takes things to the next level which is obsessiveness), more often than not based on my observation, they also explore fitness stuff at varying level that’s why they can adapt(apply what they’ve learned into the context of their reality). I love fitness stuff myself. Personally speaking, I read and research even complicated stuff such as endocrinology stuff, hormones/ it’s effects on metabolism, exercise science, nutrient metabolism, etc. If you’re going to ask me if how detail oriented you need to be in order for you or a certain person need to know, of course it highly varies from person to person. In my experience, although some things regarding fitness are just minutiae which matters depending on specific context of application, the more attention and understanding we can put into certain details, the easier it will be for us to troubleshoot our diet or training program in the future. Just like the concept of my blog which is the context dieting solution, knowing both the basics and tiny details regarding fitness stuff, the easier for us to apply our knowledge into real life scenario. When it comes to fitness matters, there’s no such thing as a one size fits all. It always depends on the context of scenario and it depends on the context of application. Some people may think that this is a blanket statement but it’s not. Understanding every bit of the context will enable us to come up with wise solutions therefore allowing our weight management/ fitness goal more efficient in the long run.

Fitness shouldn’t be taken like a switch. Fitness results are results of consistency, dedication, awareness and adaptation.

Brogical fallacies


Brogical fallacy is a made up word that I derived from combining broscience and logical fallacy. According to urban dictionary, broscience is the predominant brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research.

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“The size of the biceps is not equal to knowledge.” – just because a person got rippling abs or a 30-inch biceps doesn’t mean that what he says are automatically reliable advice.

On the other hand, a “fallacy” is a mistake, and a “logical” fallacy is a mistake in reasoning. There are, of course, other types of mistake than mistakes in reasoning. For instance, factual mistakes are sometimes referred to as “fallacies”. However, not just any type of mistake in reasoning counts as a logical fallacy. To be a fallacy, a type of reasoning must be potentially deceptive, it must be likely to fool at least some of the people some of the time. Moreover, in order for a fallacy to be worth identifying and naming, it must be a common type of logical error.

In real world scenario, we tend to follow fitness advice from those people who have good-looking physique, from those who have fancy credentials added to their names, their popularity, etc. So, what’s the deal? Faulty reasoning is like a disease. It is so contagious that many people are often misguided to distinguish correct informations from incorrect assumptions. Broscience don’t die because it often works! Well, it works not because of it’s reasoning but it often yields results. For example, let’s take a popular fitness model’s advice on fat loss. Let’s say he claims that he was able to achieved his lean and toned physique just because he did exercise movements wherein he uses lightweights doing high repetitions. For the average people like us who doesn’t have a clue on fitness stuff, we would then assume that his advice is “reliable” because he looks great therefore, he knows what he’s doing. The truth is, doing high repetitions using lightweights often leads to “toning” not because of the type of workout per se but simply because it makes a former sedentary person move more and these people are often dieting of some sort therefore they appear lean and toned after shedding some body fat off. There are also other variables that must be considered such as genetics, lifestyle, years of training experience, diet, etc. From this example, there were already three brogical fallacies:

1.) Appeal to authority is a fallacy of defective induction, where it is argued that a statement is correct because the statement is made by a person or source that is commonly regarded as authoritative.

2.) “Correlation does not imply causation” is a phrase used in science and statistics to emphasize that correlation between two variables does not automatically imply that one causes the other (though correlation is necessary for causation and can indicate possible causes or areas for further investigation).

3.) Anecdotal evidence refers both to evidence that is factually unreliable, as well as evidence that may be true but cherry-picked or otherwise unrepresentative of typical cases.

Some “experts” (diet gurus, personal trainers, etc) are known to use the third brogical fallacy that I cited above. They often claims that their client got the results doing their magical training program but the reality is that there are many variables to consider again such as diet, genetics, lifestyle, training status, etc. What he says can be true but his/ her client didn’t achieved those results by solely doing that training program. Fitness experts often uses this specific type of logical fallacy in order for them to boost their sales! There are lots of money involved in the fitness industry and the competition is very high therefore, they gotta have something to market themselves or the product/ service that they are selling. These experts will also cite “cherry-picked” clients who have gotten impressive results and will often use those results as a reliable evidence that what these people have achieved will automatically apply to everyone which leads to another logical fallacy that is called:

“Hasty generalization” is a logical fallacy of faulty generalization by reaching an inductive generalization based on insufficient evidence. It commonly involves basing a broad conclusion upon the statistics of a survey of a small group that fails to sufficiently represent the whole population. People have varying physiology: different body fat distribution pattern, varying proportion of specific muscle types(type I, type II muscle fibers), different body structure, etc. In short, what his/ her client achieved in terms of physique may not apply to you. You can be at the same body weight and same leanness level as the expert’s client but your results yield different results. So, don’t be surprised if you’ve finished doing the magic Xtensity program yet the program’s model achieved different results from yours. Again, there are many factors that needs to be considered.

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Hey look! Everyone’s riding that bus therefore, we must join the ride because there must be something special in it. – This is called the bandwagon fallacy.

The bandwagon fallacy is a brogical fallacy that is committed by arguments that appeal to the growing popularity of an idea as a reason for accepting it as true. They take the mere fact that an idea suddenly attracting adherents as a reason for us to join in with the trend and become adherents of the idea ourselves.
This is a fallacy because there are many other features of ideas than truth that can lead to a rapid increase in popularity. Peer pressure, tangible benefits, or even mass stupidity could lead to a false idea being adopted by lots of people. A rise in the popularity of an idea, then, is no guarantee of its truth.
The bandwagon fallacy is closely related to the appeal to popularity; the difference between the two is that the bandwagon fallacy places an emphasis on current fads and trends, on the growing support for an idea, whereas the appeal to popularity does not. One good example is the fear of specific type of foods such as sugars and fats. “Most of my friends lost weight since they start ditching the rice and bread and I want to lose weight too, therefore, I must do that also.” This statement committed two brogical fallacies. One is the “correlation does not imply causation” fallacy and the bandwagon fallacy. There are many possible reasons why his friends lost weight not because of the evil rice, bread or what have you but more probably because they decreased their overall calories in general or they must have expended more calories through increasing body movements or both. Besides, there is no one single diet that will work for everyone. What works for them may or may not work for you.

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These are just some of the too many brogical fallacies loitering the fitness community. I will address the other brogical fallacies in my future blogs. We often commit logical fallacies without knowing it because people are creatures of emotions, not logic. It is very important to investigate the rationale behind things in order for us to validate the truth and not.

Survival instinct is keeping many of us fat


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It is in our human nature to be afraid of dark, unfamiliar places simply because we are designed for survival. Nature designed us to avoid these places/ environment to protect us from potential danger: from poisonous snakes to furious leopards hiding in the bushes to criminals lurking in the corner of a dark alleyway that poses threat to us, our instinct’s natural response is to protect us from these dangers. Now, you might be wondering if what the heck am I talking about that I associated our survival instinct to body fatness?

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Sure, there is no direct relationship between survival instinct and body fatness but we get fat because we eat too many excess calories or we move to little or a combination of both on a regular basis. Many people aren’t aware of the factors that causes weight gain and obesity. Just like our fear of those potential threats that I have mentioned above, educating ourselves with the arsenal of knowledge to prevent excessive weight gain triggers the same survival instinct response not to explore nutrition and physiological wisdom just because it isn’t our field. We are afraid to explore the unknown and unfamiliar. When people hear the word “science,” we automatically think of complicated stuff that are reserved for rocket scientists. We don’t need to attend formal schooling to get familiar with basic nutrition and basic physiology knowledge, there are many reputable sites on the Internet that offers free reliable nutrition/ physiology information, there are also books that discusses the fundamentals of nutrition and it’s effects on our body, etc. I strongly believe that awareness and adaptation(ability to adjust/ alter lifestyle) are the key ingredients of successful long-term weight management. While it’s true that there are several diet programs that have worked to some people, the real problem is when people read information, they simply memorize what they read instead of analyzing the rationale behind those informations provided. If you have tried any diet of any sort and lost some weight, many people would agree that it’s the maintenance part where the real challenge begins. Now, when people only memorize information, it’s a surefire way to fail in the long run because our everyday modern lifestyle consists of several changes anyway change is the only constant thing in the universe. Many people fail to maintain their weight because they cannot adapt to those lifestyle changes. Our modern environment is obesogenic therefore, without awareness, it’s so easy for many of us to gain excess weight.

Once we start equipping ourselves with enough knowledge to manipulate our own nutrition/ physical activities based on our lifestyle and start learning how to adapt according to our environment, we can sustain long-term weight management. Unlike those threats and dangers that I mentioned above, we shouldn’t fear learning something new because knowledge is power and freedom indeed.

Technology: Privilege to lose fat part III


In my last two posts, I discussed the mobile calorie tracking apps and the bodybugg SP. This time, I want to discuss the pedometer.

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For those of you who doesn’t know what a pedometer is, it’s a mini inexpensive device that tracks the number of steps that we do on a daily basis. This particular pedometer that I have shown above is a $5 worth pedometer that I bought from Walmart. I think Target sells them too and almost all sporting goods stores. Anyway, this portable device is quite handy because one way of creating an energy deficit is to increase our physical activities which doesn’t necessarily mean from exercise but through NEAT(Non-Exercise Activity Thermogenesis) such as walking, doing household chores, washing our car, doing laundry, etc. However, the pedometer only measures the numbers of steps that we make unlike the bodybugg SP which predicts the total amount of calories that we expend. For price comparison, a pedometer is a good inexpensive gadget any dieter can invest on.

So, why use a pedometer?

1.) Physiologically speaking, when some people start decreasing their food intake, they’re body spontaneously moves less also. By using a pedometer, we can make our daily activities consistent even if we were dieting down for fat loss. People respond to diets differently. As crazy as it sounds, it’s the reality.

2.) Psychologically speaking, since a pedometer can predict numbers that are based on the total number of steps that we make using a tiny display, it can create a motivation and drive to increase our number of steps.

NEAT is underrated in terms of the amount of calories a person can expend. NEAT is often low on intensity so we can do it more often at a higher amount without affecting recovery while on a calorie deficit but of course too much of everything can do more harm than good. Personally, at my body weight which is 132 lbs, simply by doing NEAT, I can burn about 1,800 calories a day.