Oh! The NEw Science of FAT LOSS

sharing is caring, happy reading my frens.....The New Science of Fat Loss

Posted by abornstein
September 5, 2011

It’s been said that you need to burn 3500 calories to lose a pound. Whether you’re exercising more, eating less food—or some combination of the two—just thinking about that many calories could be an intimidating experience.



And now, a new study shows that the 3500 calorie estimate might not even be accurate. For some people, it could be a good thing: The research indicates you might need a smaller calorie deficit to drop weight, while others have to burn more calories to see changes on the scale. No matter how you look at it, this new revelation did something more important than put a number on what it takes to be healthy. It revealed a secret that should change the way you view your body.



I’ve been preaching for years that there isn’t just one successful way to shed fat. While different techniques have their perceived (and scientifically supported) benefits, the real secret is trial and error. You have to find out what works best for your life, your schedule, and your preferences. Some people like eating 6 meals per day, others prefer 3. BOTH are effective at helping you lose weight. Whether you eat higher protein or fat, try fasting or carb cycling, or sneak in a cheat day every week, there are endless ways to skin the dietary cat. As long as you find a proven method—and not one based on hearsay and pseudoscience—there’s no need to fight over the best way to lose weight. The only argument is finding effective ways to do it safely and efficiently.



That’s the reason why tools like MyPlate are so successful at helping people transform their bodies and improve their overall health. Rather than preach one style of living or forcing people to eat a limited number of foods, MyPlate offers something more valuable: Awareness and education. You need to know how much you eat and what you eat in order to hold yourself accountable and make the small changes that create big results.



After all, it’s been shown that Americans overestimate how much they exercise and underestimate how much they eat. We are our own worst enemies, and yet we oftentimes blame outside forces: The restaurant industry, the government, or our peers.



Losing weight is a time consuming process. It takes effort and focus. But it does not have to be difficult or painful. I’ve seen thousands of people transform their bodies with diet changes that made day-to-day living easier and better. I’ve experienced my own transformation, and helped many others uncover theirs. Each person used different exercises, ate different foods, and had different schedules. But all of them took a personalized approach, worked hard, and stayed motivated.



My suggestion is simple: Don’t worry about the numbers. The truth is, every diet has room for flexibility. You can eat dessert, eat at night, and consume carbs. It’s more about how you moderate this process and find a plan that keeps you in line, and protects you from the real enemy: Your mind.



We think dieting is hard and losing fat is impossible. We convince ourselves that we can’t make change, so we make excuses. Next time you find yourself frustrated, wipe the slate clean and ask yourself one simple question: What do you want to achieve? Write it down, and then search as hard as you can to find what will work for your lifestyle and preferences. The fastest way to fat loss—or any healthy living goal—depends on cracking the code of convenience and sustainability. Focus on what works best for you. Once that happens, you’ll find that the hardest part of changing your habits isn’t the food or the exercise, but wondering why you ever did anything differently.



-Adam Bornstein





Read more: http://www.livestrong.com/blog/blog/the-new-science-fat-loss/?utm_source=newsletter&utm_medium=email&utm_campaign=110906#ixzz1XFroQ556

Oh! 7 Fakta Tentang Karbohidrat

7 Facts to Know about Carbohydrates

The Bottom Line

By Laura Dolson, About.com Guide

Updated October 08, 2007

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

1) Carbs = Sugar 
Except for the carbohydrates like fiber that aren't broken down into glucose before they get to the colon, all carbs end up as sugar. Starches, or complex carbohydrates, are just longer strings of sugar. The only question is how quickly the sugar makes it into our bodies. Does it cause a rapid, high rise in blood glucose, or does it break down over a longer period of time? Unfortunately, most of the carbohydrate we eat is in the first category.

2) Misconception: Starches (complex carbohydrates) are broken down slowly in our bodies.

Not true. The vast majority of the carbs in the grocery store are rapidly digested. This is because the food manufacturers have kindly begun the process for us, by grinding grains into flour, refining grains and sugar, puffing rice and making it into rice cakes, etc. Whole wheat flour is almost as glycemic is white flour (though it is much more nutritious). (Read more about whole wheat bread on low-carb diets)

3) Best bets: Non-starchy vegetables, low sugar fruits, and legumes

We've always known that our best and most nutritious sources of carbohydrates are non-starchy vegetables and low-sugar fruits. These foods include most of the best sources of phytonutrients, as well as having loads of vitamins, minerals, and fiber. Now we know that legumes can be a good addition to the reduced-carb diet, because they contribute slowly digested carbohydrate and resistant starch to our diet. Each person will have to experiment with amounts when it comes to legumes.

4) When choosing grains, eat whole intact grains

For those who can tolerate more sugar, add whole grains such as rice, barley, quinoa, bulgar, etc. Whole intact grains are broken down more slowly than if they were ground into flour. There is also a small amount of resistant starch in grains eaten this way.

5) Misconception: By the time our food reaches our colons, the story is over.

Not true. There is a whole other digestive system taking place with fermentable carbohydrates that reach the colon. The friendly bacteria there make substances which contribute greatly to our health. Read more about the colon.

6) Eat plenty of fiber

Fiber is a very good thing. Seek out sources of insoluble fiber (e.g., vegetables) and fermentable fiber (soluble fiber, resistant starch, and oligosaccharides).

7) You may have put extra effort into getting sources of resistant starch

People who are able to eat high-carb diets, and focus on whole, unprocessed foods, get small amounts of resistant starch in most of the carbs they eat. This becomes an issue for low-carb eaters -- for example, even though potato salad has some resistant starch, it is too "expensive" in terms of rapidly-available sugar for us to indulge in often. This is why including legumes in our diets is a good idea, and possibly experimenting with cooking with resistant starch, such as this flax meal bread with added resistant starch.