valshealthblog.com

Hi,

This post continues our saga about fasting for weight loss.

We have found that you can lose weight on a fast, just as

you can lose weight on a diet.  The problem with both is

our metabolisms.

With both fasting and dieting your metabolism will slow

down.  Eventually you will stop losing weight and start

regaining it.  This is your body’s natural defense and

survival mechanisms kicking in.

At this point in time and to my knowledge there are no

studies showing exactly where this weight loss comes from. 

Is it from fat loss, muscle loss, chemical loss or even

bone loss?  No one knows. 

But, we can make some educated guesses. 

My guess, based upon past research and my own experiences

is that it comes from muscle loss. 

Almost every physiologist will tell you that weight loss on

a diet comes from fat and muscle loss. 

That is why exercise is always recommended by scientists as

part of an overall weight loss program. 

Just dieting, and fasting, will make you smaller not more

muscular.

Yes, you will lose weight and you saw in the last post that

a fast one time per week could help extend the weight loss

time period. 

But, it can’t work forever.  Just like a diet can’t work

forever.

My own experience with a fasting and exercise protocol are

in line with this.

This program had me fasting every 5 days and exercising

every day, including weights and high intensity aerobics. 

And I did lose weight.  I lost 5 pounds and I got smaller. 

My chest, thigh and biceps all got smaller.  My waist

stayed the same. 

These were not the kind of results I was looking for. 

Especially since the program stated that it was a body fat

loss program.  For the last little bit around the waist.

I do not have a six pack.  I do have a four pack and

sometimes you can barely see the outlines of a six pack. 

So I figured I would give this program a try.  At the end,

my muscles were smaller, I still didn’t have a six pack and

worst of all I had absolutely no energy. 

That was not fun.  And actually that wasn’t the worst of

all.  When I went back to my normal non fasting eating

patterns all the weight went to my waist. 

I was still exercising and doing intense cardio, but it

took almost 3 months for me to get back to my pre “fat 

burning exercise – fasting” regimen. 

I will say though that I was surprised that the first

couple of weeks I did not feel a drop in energy on the

fasting days.  But, as it continued, it did take its toll.

So do I recommend fasting?

I do, but with certain guidelines.  First off, if you have

any kind of medical conditions see your doctor.  If you are

a diabetic or prone to it, do not fast without your

doctor’s guidelines. 

Your blood sugar could drop quite a bit on your fast days. 

If you are pregnant, do not fast period.  You and your baby

need all the nutrients it can get and extra calories. 

If you want to try it, start out slow.  Try fasting for

short periods of time.

Now, almost all of us fast for 8-12 hours a day already. 

This is when you sleep.

You can increase this time, by making sure you don’t eat

anything 2-3 hours before you go to bed. 

Even though I believe in eating a full breakfast, if you

are not used to doing that, then skip eating when you get

up to add a couple of extra hours before you eat anything. 

I would not try to fast more than 1 time per week.  And I

would start with skipping a meal.  You might skip dinner or

a lunch 1 time per week. 

If that seems to be okay then try skipping both a lunch and

dinner 1 time per week. 

And you do have to exercise.  That includes a strength

building portion and a cardio portion.  I have written

about these in previous posts. 

You want to reduce the fat and keep the muscle.  You can

not do that just by dieting or fasting. 

Bottom line is that fasting for weight loss is okay to try

within the guidelines mentioned. 

 Thanks,

Mike Val

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Hi,

The last post on fasting for weight loss we saw how just

fasting will work – like dieting – in the short run. 

But, over a longer period of time you will gain the weight

back.

In Dr. Levitsky’s study this weight gain came back within 1

week. 

However, Levitsky also found out that that while the

fasters regained all their weight they did not regain all

of their body tissue. 

Body tissue includes your fat, bones, organs, muscles, body

water, gastrointestinal tract contents, glycogen content

and more. 

Unfortunately, Levistsky did not measure exactly what was

lost.  He did estimate that it would take 10 days for

everything to get back to pre-fasting levels.

What all this means is that just using body weight is maybe

not the best way to measure what is happening with your

body.

You all know that you have daily weight fluctuations. 

Women notice it more than men, because of their monthly

cycle. 

But, everyone has weight fluctuations depending on what

they eat, when they eat and when they get rid of it. 

If the weight loss that was measured came from body fat,

then if you did a weekly one day fast maybe over a longer

period of time you could extend the benefits of your weight

loss. 

If the weight loss came from muscle loss, then you will

definitely be on the wrong track.  Muscle actually helps

your keep your metabolism raised.

If fasting causes muscle loss then you get a double whammy.
You get a lower metabolism from fasting and from muscle

loss. 

Obviously more studies are needed to determine where this

weight loss comes from. 

The next post will draw on my personal experiences with

fasting for weight loss and some recommendations. 

Thanks,

Mike Val

Hi,

This is fasting for weight loss part 2.  To see part 1 just

check the index for the last post.

It used to be that a fast meant not eating anything for a

period of time.  This could be 24 hours or several days.

For fasts lasting more than 24 hours, people would drink

water, fruit juices, or some combination of fruit juices

and a sweetner such as honey.

Some fasts even allowed raw food, like fruits and

vegetables.

Now there are intermittent fasts and fasts that only last a

few hours.  So the term has changed somewhat from its

orginal meaning. 

There are a lot of claims about fasting.  Some claim it is

a life saver.  Some say it is easy and that they fast 2-3

days in a row or every other day. 

But, if you study the science you will find that – as with

any type of diet – yes, you will lose weight.

Read that again.  With any type of diet you will lose

weight.

The problem is that diets are only designed for short term

weight loss. 

They will not help you keep the weight off permanently.

And the same is true of fasting.  Fasting will help you

lose weight in the short term. 

But, like any other diet, it does not work to keep the

weight off permanently.

There are a couple of popular programs on fasting on the

Internet. 

They use research that shows that you do not eat more on

the days after fasting.  So if you do not make up the extra

calories that you didn’t take on the fasting day you have

to lose weight. 

They even quote the doctor that ran the study. (Cornell U.

study)

And this doctor, Dr. Levitsky did indeed find that people

that fasted did not make up the extra calories on the day

after fasting. 

However, these popular programs did not read the whole

study or they just ignored the results of the study.

In Levitsky’s own words he said, “Since you weigh less

after fasting or dieting, your metabolism is slower, and so

you regain the weight with normal eating”.

In other words fasting, just like dieting lowers your

metabolism.  As you continue fasting or dieting your

metabolism gets so low that any food you eat will go to

preserving your body. 

You won’t be able to lose weight any more and you will

start gaining it back. 

We will analyze this study a little more in the next post

on fasting for weight loss – and the results may surprise

you.

Thanks,

Mike Val

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Hi,

Have you tried the picture diet?

No you don’t have to eat a picture of your food.  But, you do have to take a picture of it. 

Now there are several ways to help you stay on your diet.  And support from others is a great way to help you.

After all if someone else is going through the same thing, you are actually motivated to help them and to do better yourself.

A coach is also another way to help you.  Now you have somebody to answer to.  This is another motivation.

Many people have used online support groups to help stay on their diets. 

That doesn’t mean just fitness or diet sites and forums.  Although these are great places to meet others that have the same motivations and desires as you do. 

Even sites like Twitter and Facebook have plenty of people dieting and trying to get fit.  You can find them easily with the built in search engines on the sites.

But, getting back to the picture diet.  A study from my old alma matter – the U. of Wisconsin in Madison – had the research subjects take a photograph of everything they ate. 
This actually helped them lose weight.  The actual proof of what they put on their plates helped them stick to their diets. 

Part of the reason was they focused on what and how much they were eating.  If they had too much food they felt guilty.

If they had nothing but french fries, they realized that it was not a balanced meal. 

This – in your face – proof of what they were eating and how often they were eating helped eliminate one of the problems of under counting calories.

Under counting calories is one of the main problems with diets.  Most people say they have reduced their calories, but how do they really know unless they keep a food dairy and take their calculator and scale with them everywhere they go.

Seeing a picture eliminates the need for all of that.  Now they can’t fool themselves into thinking they didn’t eat very much.  If they have pictures of a day of eating a lot of food and not so good for you foods, then they know.

This is great motivation. 

To take this a step further, post your pictures on your favorite social networking sites for all to see. 

That will be another step in the motivation factor. 

Dieting is not just about the physical.  It is about your whole essence.  This includes the physical, mental and spiritual aspects of your life.

Dieting is hard and it goes against your very nature.  It is about depriving yourself.  So if the picture diet helps you, then use it as another tool in your arsenal to get rid of those extra pounds.

Thanks,

Mike Val

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Hi,

Dieting is too hard.  That was the conclusion of a survey on eating patterns in America. 

Yesterday we talked about why this is so.  We discussed the physical aspects of dieting and how your body will fight you every step of the way when you go on a diet. 

But, the physical part is only one part of the equation.  The other two parts are the mental and spiritual.

It is hard to imagine, but a very large per centage of dieter’s don’t go on a diet because they want to.

They go on a diet because someone else wants them to.  This someone else could be their doctor, their spouse, a family member or even a friend. 

All these other people are well meaning and concerned about their friend’s or loved one’s health and being overweight.

This is good and can be a motivation.  But, if you (as the person that needs to lose weight) don’t have that motivation from within, then the diet is not going to work. 

Yes, you can know all the health statistics in the world.  You can wish to be in better shape.  But, if you don’t have the internal fire or desire to lose the weight, then you aren’t going to do it.

Or at best you will do it for a little while and maybe even lose a little weight.  But, will you keep it off.  The answer is no.

Look, dieting is hard.  Mainly because a diet is depriving you of something you want. 

If your body is fighting you and if you see a diet as something where you can’t eat what you want and have to eat rabbit food, then all the discipline in the world isn’t going to overcome that. 

Add to that the fact that you are eating less food and you just know you are going to be hungry and grouchy all the time, then any motivation you do have goes out the window. 

It then becomes so easy to have just one extra serving of food, or one sugary snack in the afternoon, or a dish of ice cream on a hot night. 

Then you are on that slippery slope of falling off your diet and there really isn’t any return. 

Is it hopeless?  Not at all.

First thing is to not go on a diet in the first place.  Diets are about deprivation. 

So instead of depriving yourself, how about enhancing what you eat.

Do it gradually.  Add some good foods in with the bad foods you have been eating.  Do this over a period of time and keep doing it until you are eating mostly good foods.

The more good foods you eat, the less you will have to eat.  Your body needs nutrients to function at its peak.  It needs these nutrients every day.

If you give it these nutrients, it will signal your body that is has enough and you will stop eating.  This is how the body is designed to work.

If you feed it junk or food with very few nutrients, then your body is not satisfied.  It is going to keep looking for the nutrients and it is going to keep signaling you to eat in hopes that the next meal will have enough nutrients.

This is a vicious cycle and even though it is not healthy your body will continue to signal you to eat (to find the nutrients) no matter how overweight or obese you become. 

Want to get off this merry-go-round?   Keep reading this blog and check out my Stop Dieting ebook

Thanks,

Mike Val

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Hi,

Dieting is simply too hard, says a survey titled, “Annual Report on Eating Patterns in America” (2008).

They came to this conclusion based upon the fact that more and more people are giving up on dieting. 

And you know what, they are right.

Dieting is too hard. 

It is hard not only from a physical aspect, but also from your mental and spiritual aspects also. 

You have heard of the body, mind and spirit, right?  Well, if you can get all three of these aligned to accomplish something, you will be able to accomplish it much easier. 

If, one aspect is not in alignment, then your task becomes much more difficult, if not impossible.

Think of trying to push a wheelbarrow when the wheel is not attached and you will get an idea of what it is like trying to accomplish a goal when you are not aligned. 

So why is dieting such a problem?

First, you body is not designed to diet.  Your body is a series of checks and balances that help you function at the optimal levels. 

When you are hungry a hormone called ghrelin signals you to eat.  When you are full another hormone called leptin tells you to stop eating.

Every system in your body has these checks and balances.  As long as that system is maintained then you will never need to diet. 

So, if the system gets whacked out of balance then the body doesn’t really understand how to get back in balance, so it resists.

Let me explain.  If you overeat a little bit everyday (finish all the food on your plate), the leptin learns not to react as quickly.  This process is a desensitization of leptin. 

So it takes more and more leptin to tell you when you are full.  This is a gradual process and eventually it doesn’t work well at all. 

It was found that obese people actually have very high levels of leptin, but it doesn’t work anymore. 

Now there is nothing to tell you when you are full.  Ghrelin has no counter force. 

So you keep eating and eating and eating.   Why doesn’t ghrelin slow down or stop working also?

No one knows for sure, but I am guessing it has to do with what you eat.

Your body needs nutrients to function properly.  If it is not getting these nutrients, that doesn’t mean it stops wanting them.

What it means is it keeps signaling your body to keep eating until it gets the nutrients.

Try this.  Eat a well balanced meal of proteins, fats and carbs.  Something like wild salmon with vegetables and a sweet potato.  That will give your body all the nutrients it needs and the body will be satisfied.

If you eat a meal of a double bacon burger with fries and a soda, your body will not be getting hardly any nutrients.   And you will be signaled that your body still needs the nutrient.  Go eat some more says your body. 

This becomes a vicious cycle.  And even though continual eating of bad food is not good for you, it doesn’t matter to your body.  It will keep signaling you to eat more until it gets the nutrients it needs.

As you can see your body doesn’t want to go on a diet.  It doesn’t know how to act on a diet and it will rebel every step of the way.

That is one of the reasons that dieting is simply too hard.  Stay tuned for the mental and spiritual sides of the equation tomorrow. 

Thanks,

Mike Val

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Hi,

Hope you have seen all three previous posts on the have you regained weight series.  If not please check the archives. 

Last time we left off with the power of 36 and how it can help you maintain the weight you want.

So the premise is that you have found the lifestyle you want, you have made the choices on what to eat and how much to exercise to maintain those lifestyles.

You have gradually gotten to exactly where you want to be from a health and body weight point of view. 

Now what?  As mentioned last post, just getting to this point the proper way will go a long way to help maintain your healthy body.

But, there is a way to lock it in for good. 

As you are aware most diets never address what to do once you reach your weight, and most people gain all the weight right back. 

Part of this is because it is only natural to celebrate achieving your goal.  And to most, celebrating means food and drink. 

But, reaching the goal is only half the battle.  Maintaining it is the other half.

And this is actually pretty simple.  It only takes 36 days. 

The goal is to make your new lifestyle habits permanent.  Now most psychologists say it takes 21 days to make a new habit permanent. 

I don’t know where they got this from.  I could find no research that shows this to be true.  And I know it never worked for me. 

But, in my trying to find out where this came from I ran across a really interesting study about astronaut training. 

Because astronauts in a weightless environment are sometimes upside down, some of them get disorientated.  This makes doing simple things, while upside down, more difficult.

The researchers in this study were trying to determine what to do about this problem.

They developed some glasses that inverted the images that the astronauts saw.  So even though the astronauts were in a regular upright position in the training lab, everything they saw was upside down.

They had to wear these glasses 24/7. 

Well, a very interesting phenomenon happened on the 34-to 36th day for every one of the astronauts. 

They reinverted the images.  So even though the images they were seeing with the glasses on were still inverted, the astronauts started seeing them as normal right side up. 

The body and mind were actually reprogrammed to deal with the changes. 

So I put 2 and 2 together and came up with my own theory.  And I do not have any proof that this works for everything, but it just seems to me that it will take 36 days for your body and mind to get used to the new you.

So after you reach the new you, then continue doing what you are doing – with no other changes – for the next 36 days to lock in the new you.

Now you will have homeostasis working for you.  It will actually take a concerted effort on your part to regain the weight you have lost. 

And wouldn’t that be a nice feeling, never having to worry about regaining weight. 

For more information on how to change your eating patterns then you might want to check out my stop dieting book.

Thanks,

Mike Val

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Hi again,

Have you regained weight?  If you are like most dieters the answer is yes.  And as you saw in the last post, even people that give weight loss advice have problems with regaining weight.

There are many reasons for this, but one of the most important ones is based around the reason you are losing weight in the first place.

If it is for some reason like, your partner, friends, family or doctor wants you to lose weight I can almost guarantee that you will not be able to keep the weight off. 

That is because the only one that counts is you.  Do you want to lose weight?  Now most will say yes. 

But, that is really not the right question.  You see, it is easy to say yes, I want to do something.  It doesn’t even matter what that something is. 

If it sounds good – like – do you want to be a better person – then, of course, everyone will say yes. 

But, will they do anything about it?  The answer is usually no. 

That is because just saying yes, doesn’t mean anything.  The real question should be why do you want to lose weight?

If you can answer that with at least 5 solid reasons why you want to lose weight then you have motivation.

This motivation has to come from you.  So a reason like, because my doctor told me to, is not a solid reason.

These solid reasons to lose weight have to come from you.  Why?

Is it because of your health?  Is it because you have no energy being overweight?  Is it vanity – and there is nothing wrong with a little vanity. 

It doesn’t matter what your solid reasons why are.  They are yours and they are the basis for you staying on a life program for losing and keeping weight off.

That is the 2nd part of the equation.  To lose a few pounds is pretty easy.  Most of the first few pounds will be water loss anyhow. 

But, what happens when you lose the amount of weight you want to lose?  Most people don’t know what to do next. 

They never think about what happens after the diet is over.  And that is a basic problem.

First a diet is only temporary and the whole mentality of a temporary fix is built into dieting. 

Think about changing your perception.  Instead of going on a diet, think about what kind of permanent changes you want in your life.

Then, decide what and how much you eat plays a role in this permanent change. 

If you look at things over a long run it is easier to make the changes.  And this brings up probably one of the main problems with dieting.

Which we’ll cover in the next post.

Thanks,

Mike Val

http://www.valshealthsite.com

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Hi,

Have you regained weight after dieting for so long?  If so you are not alone. 

Check out this post – actually a couple of years ago so I don’t remember the author – that shows what one person went through.  It is from The Capessa Blog: Sharing the Wisdom of Women

Losing weight and changing one’s eating and fitness lifestyle is hard work — that’s a given — but maintaining a weight loss is even harder. There’s no longer the challenge of juggling numbers or the reward of seeing them drop, and keeping up the enthusiasm and dedication necessary to stay at the weight that you worked hard to get to doesn’t come easy.

The National Weight Registry surveys and collects data from “regular people” who have managed to maintain a weight loss of 30 pounds or more for at least one year. Based on the data that they have received from more than 7,000 people, there are certain things that almost all successful “losers” seem to do to maintain their newer and slimmer figures:

• Participate in aerobic exercise for least one hour or more each day
• Focus on watching calories
• Keep food logs
• Choose healthier and lower fat foods

I never thought I would be (nor did I want to be) one of the many people who have lost a significant amount of weight only to gain a lot of it back. But, it is high time to admit that I have gained 15 pounds since the start of the year.

Yes, that’s right. I just admitted that on the world wide web, for all to see, that I have gained back 15 of the 50 pounds I worked so hard to lose.

So what happened?

Well, I stopped doing what successful losers do to maintain a weight loss. I stopped exercising as much as I was. I started to think, “a little bit of this and a little bit of that won’t hurt.” And I stopped writing in my food log, because if I don’t write it down, it doesn’t count, right?

I lost track of calories and stopped being accountable to myself. I started to neglect myself. I stopped preparing meals and snacks ahead of time. I stopped getting up early to get to the gym because I was busy and tired. My will power began to crumble, eating special treats everyday rather than on special occasions only.

I have been watching my weight creep up these past 8 months, and instead of getting back on the beam right away, it has become a bit of a vicious cycle.

You become depressed because you know better. You get angry with yourself because you can’t believe you let yourself go. You get paranoid about what people will think—especially since you write this blog about maintaining your weight. You get emotional because getting dressed puts you in a bad mood; pants you looked awesome in a few months ago, no longer fit.

The last thing you want to do when you feel so bad about yourself is get up early the next day, go to the gym and forego the ice cream as the last days of summer arrive. I have been struggling with not throwing in the towel, not caving in and eating everything in sight, only to see the scale not budge or go up!

Now that that skeleton is out of the closet, what do I do?

Well I pick up the tools that have been so freely given to me by the successful losers that have come before me; the same tools that have helped me to be successful in the past, and I apply them again (food logs, calorie watching, exercising more). And this time I try not to think that I am ever cured from my tendency to overeat and under exercise.

In admitting my weight gain I end it there. I hold myself accountable because no one can do this for me, but me.

That pretty much sums up the problems of losing and regaining weight .  Fortunately, there has been a lot of research that shows you how to easily keep it off for as long as you want.

Stay tuned as we explore this in future posts.

Thanks,

Mike Val

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