Net Weight Loss and Zero Gain Plan

24 06 2015
Low intensity aerobic exercise burns body fat calories

Low intensity aerobic exercise burns body fat calories

Updated: June 25, 2015

A weight management program often includes counting calories which helps record, or target a net zero weight gain or weight loss approach. Food nutrition data and calorie handbooks are easily found on the Internet and within bookstores and libraries.

Understanding how total calories increase, decrease or sustain healthy body weight can also lead to achieving other fitness goals. Such as increased cardio-muscular endurance capacity, flexibility, and strength and reduced body fat. Once you see the example I lay out below you’ll understand why so many depend on the use of calorie counting to achieve weight loss goals. And how marketers apply this knowledge to sell fast weight loss services and products that work short term, but cause weight gain in the long run.

To make my point I’m going to kill 3 birds with one stone. 1) Show how to count calories of a favorite food. 2) Why balanced food macro and micronutrients are important. 3) How improper use of this knowledge can break metabolism and cause illness and disease.

Now for our imbalanced diet plan approach. If a weight loss plan is composed mostly of protein and lacks essential fats and carbohydrates the metabolism will be starved one way or the other of macronutrients and the person will revert back to old dietary habits at some point in time. If this pattern continues, then obsessive diet practices become cyclical and so does body weight. This yo-yo effect on the metabolism after a period of time has proven to cause illness and disease [cardiovascular, diabetes, mental and immune disorders, etc.].

Next I illustrate the worst way you could plan weight loss using calorie count by creating, or buying into a restrictive or favorite food plan to lose weight in 30 days. And why this practice is bad for health.

Since I love cheese burgers, I’m creating a favorite cheese burger diet and calculating the calories to see how many burgers I can eat in a day and still lose weight. Whereas the beverage of choice is water and plan is set for a 30 day window. Now let’s calculate calories and effect on body weight.

Oaked Fired Burgers are a Family Favorite

Oaked Fired Burgers are a Family Favorite

For those that don’t recall 3500 calories equal approximately 1 pound.

The total calories in a Quarter Pounder with cheese…“I know you hate the math, but here it is…”

[30g fat (9cals/gram) =270cal, 28g Carbohydrate (4cals/g) =152cal, and 27g Protein (4 cals/g) =108cal]  = ~530cals/ Total Quarter Pounder Calories

If a weight loss plan is designed around any dietary food strategy then you also need to know how many calories a day the average man and woman require to sustain life and get work done. For the sake of argument and more calculations, I’ve already averaged out the BMR (Basal Metabolic Rate) + RMR (Resting Metabolic Rate) x EER (Estimated Energy Requirement) factor = TDEE (Total Daily Energy Expenditure) and spared the tedious calculations.

I calculate the daily calorie requirement for men and women of aver BMR, weight, age, rest, work and exercise:  Women require ~1700 cal/day and men require ~2500 cal/day.

If these caloric estimates were accurate and you ate 3 or 4 quarter pounders with cheese at 530cal each, this would limit the average woman and man’s daily burger intake to ~3 and 4 cheeseburgers/day. However, the reality of caloric intake and caloric burn metabolism is not that simple as there’s other metabolic variables at play. As noted there are varying metabolic requirements to sustain life and get work done, i.e., BMR (EER) +RMR = TDEE. There are also differences in individual daily exercise activities [intensity of effort, duration and frequency of tasks], sleep cycle,

8 hours of sleep is a habit that revitalizes, recharges and keeps us healthy

8 hours of sleep is a habit that revitalizes, recharges and keeps us healthy.

daily rest cycles, genetics, environment, medical history, etc. I’ve simply made the math easy to make multiple dietary teaching points. Mostly to show how a favorite or restrictive food strategy to lose weight serves as a disadvantage to health long term.

Now back to the favorite food plan. The total calories found in our favorite food less the Total Daily Energy Expenditure if followed for 30 days will cause a daily net caloric loss and decreased body weight.

Whereas: 530calories per cheese burger x 4 = 2120 total calories. 2120 burger calories/day – 2500 caloric daily requirement (male) presents less then net zero sustained body weight by (380) calories/day. This represents (11,400) calorie loss in 30 days, or 3.25lbs solid weight loss in 1 month. Although this may not see like a lot, it’s a working weight loss concept that can provide 5 to 10 times that loss dependent on individual multiple factor differences.

Sounds great eh!  You could lose weight this way right!  Actually you could. But the thing you first notice is the lack of macronutrient food group variety and balanced micronutrients. This nutrient imbalance wouldn’t keep the brain, body and spirit satisfied for long. When calorie nutrient imbalances limit or restrict metabolic energy exchange needed to get work done; and cellular health maintenance, then the body and mind begin to feel sick and depressed.

Although the combined protein intake looks okay at 20% [~15% protein is the United States Department of Agriculture (USDA) Macronutrient recommended daily average]; the other two macronutrients don’t fare so well.

Macronutrient Protein develops and repairs muscle.

Macronutrient Protein develops and repairs muscle.

Dietary fats in this favorite foods plan is around 51% [~30% fats is the USDA Macronutrient recommended daily average with a mix of saturated and mono/poly unsaturated fats].

Carbohydrate percentage in this favorite food plan is approximately 29% [~55% carbohydrates is the USDA Macronutrient recommended daily average]. At face value, you see there’s little macronutrient and also micronutrient balance in vitamin, mineral and fiber [not calculated in this example].

“I know some of you are thinking perfect,” I’ll just eat 2-4 burgers, pizza, cake, hotdogs, etc., a day to lose weight because Marc showed me how to eat my favorite foods to lose weight. Although the information presented may help you lose weight in the short term I didn’t say it would be healthy, sustainable or advisable. I merely painted one example out of many marketers and individuals have used to sell and create weight loss plans that ultimately put consumers in a hurt locker. It doesn’t matter how you limit or restrict calories to lose weight. When it’s not a natural and balanced approach the diet plan fails at the expense of short term weight loss and almost always causes long term weight gain.

Every diet plan offered in the marketplace no matter how good it looks or appears to work for others, if it doesn’t involve changing habits and behaviors then the weight will come back. This favorite food strategy is no different than eating fresh sandwiches at every meal, every day. Even this seemingly healthy diet strategy fails in the long run on multiple cultural, social, environment and nutrient fronts. Again, if you’ve not learned to change habits and behaviors that incorporate a variety of balanced eating and daily exercise habits then the body’s rejection of these imbalances let you know one way or the other. And when applied long term has insidious effect on metabolism, other bodily and cellular function and brain health.

There is nothing manmade including weight loss plans and services that improve upon God’s natural worldly order.

Balance in perfect harmony cannot be improved upon by man.

Balance in perfect harmony cannot be improved upon by man.

Where our holistic being is dependent upon balanced organic diet, exercise activity, and work in stress free environment. These balances per God’s design when applied as intended supports healthy body weight, fitness levels and living life to the fullest while mitigating illness and disease.

Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2007-15 Copyright, All rights reserved.  Mirror Athlete Enterprises Publishing @: www.mirrorathlete.com, Sign up for your free eNewsletter.





“Trans Fat Dangerous for Your Heath? Deceitfully Yes!”

23 04 2010

Be sure to get your daily walking exercise in daily. It does a body good.

Updated:  16 December 2016,                   By Marc Woodard

In order to understand how Trans Fats are bad for you, first we must define what a Tran’s fat is and how to identify it in products.

A Trans Fat is simply the process of “man” adding more hydrogen atoms (hydrogenation) to a vegetable oil(s) mono-poly unsaturated fat carbon molecule chains.  The vegetable oil than becomes a “Partially” or fully hydrogenated (fat saturated) “Trans Fat.”  You will note this as a product ingredients one of two ways:  Listed Partial hydrogenated and/or Trans Fats are the same thing to varying atomic degree although not obvious to most consumers.  Through hydrogenation the oil becomes a more solid consumable fat food by adding hydrogen atoms to vegetable oils.

Another way to describe the chemistry, partially hydrogenated also means vegetable oils have added hydrogen atoms to the “organic dietary” mono-to-poly unsaturated fat chains turning them into soft “trans-unsaturated fats.  “I know this sounds complicated, but I will break it down further for you to where it actually makes sense.”

When these carbon chains are fully hydrogenated they become saturated “Tran’s hard fats.”  During hydrogenation vegetable oils are hardened to achieve “firm” soft spreads with long shelf life and great for baking, e.g., margarines and shortening, “but not so great on health.”  As noted on picture below.  Margarine tubs and butter cubes you “now” see the words, “Trans Fat 0 grams” and on the ingredients of both products: “Partially Hydrogenated, Soybean Oil (Also means – partially converted to Trans Fats).”  The oil has been partially hydrogenated to achieve the desired soft spread and preserves the products life.

Unlike other dietary fats, Trans fats are not essential to the diet and don’t promote good health.  This is because, science has found, unlike natural occurring saturated fats in animal and vegetable… The equivalent partial hydration (man-made) product is more akin to “dietary saturated fats!”

The best analogy I can come up with that you could relate when looking at total fat consumption per day and impact on health:  If you use a lot of “partially hydrogenated” margarine and shortening [instead of a vegetable oil for example] for daily baking, cooking, etc., this would be the equivalent of eating the fat off of beef and pork, or eating chicken skin, or lard .

I know most are conscious of eating too much animal fats and remove it from the meat, or ladle it from broth before consumption, it is easily seen.  Tran’s fats can’t be seen because it’s blended into the food you consume.  Those that consume too many Trans fats through processed fast and baked foods tend to put on weight faster than if one just consumed dietary fats through vegetable and animal whole foods.

How does a dietary saturated fat differ from a “man-made” Trans-fat?  With a dietary saturated fat, these carbon atom chains are “naturally” filled with hydrogen atoms (high concentrations in animal products: Fatty cuts of meat, poultry skin, 2% dairy products, butter, cheese; Oils: Coconut, palm and palm kernel.  Our bodies need only about 20grams of these fats daily.  Too much of any saturated fat (more than 20 grams daily) may cause bad cholesterol (LDL) to rise.  This can increase blood pressure and predispose one to certain types of circulatory and heart problems to include cancerous disease, etc.

Although over consumption of daily fat is bad, it’s worse by consuming deceptive Trans-fats (man-made) mixed into many processed foods.  It appears almost everything in our food chain manipulated by man is worse for our health than if  consuming whole foods daily.  With the exception as previously mentioned too many dietary fats, sugar and salt.

In the past the hydrogenation process of cooking oils was used extensively by food industries until it was determined Tran’s fats were worse for you in the diet than dietary saturated fats!  Early 2006, companies began removing Trans fat hydrogenation processes from foods and labeling “0” amounts of Trans Fats in their products.  However products with 1-2g or less Tran’s fat per serving can report zero grams on the product label!

If you see the words “partially hydrogenated” before the oil ingredient(s), you know it has “hydrogen” Trans Fats added to the oils carbon chains.  Fat servings can add up fast… “out of sight, out of mind.”

Fortunately manufacturers are now replacing hydrogenated fats with “natural saturated fats” in processed products.  They realize man-made Tran’s fats are more prone to increase the risk of heart disease and other ill-health conditions than natural occurring fats.  Be sure to check the nutrition labels to keep Trans fat consumption down.

Consume more Natural Mono-Poly unsaturated oils as found in fish, vegetable oils: Olive, canola, peanut and in most nuts and nut butter does not cause cholesterol to increase and also promotes good cholesterol (HDL’s) from going down.

Reference

US Department of Health and Human Resources. FDA Food and Drug Administration.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET2010 Copyright.  All rights reserved, Mirror Athlete Publishing @: http://www.mirrorathlete.com,  Sign up for your Free eNewsletter.





"Trans Fats Dangerous for Your Heath? Deceitfully Yes!"

23 04 2010

In order to understand why Trans Fats are bad for you, first we must define what a Tran’s fat is and how to identify it in products.  A Trans Fat is simply the process of “man” adding more hydrogen atoms (hydrogenation) to a vegetable oil(s) mono-poly unsaturated fat carbon molecule chains.  The vegetable oil than becomes a “Partially” or fully hydrogenated (fat saturated) “Trans Fat.”  You will note this as listed “one or the other” product tag ingredients:  Listed Partial hydrogenated and/or Trans Fats are the same thing to varying atomic degree although not obvious to most consumers.  Through hydrogenation the oil becomes a more solid consumable fat food by adding hydrogen atoms to vegetable oils.

Another way to put this; partially hydrogenated also means vegetable oils have added hydrogen atoms to the “organic dietary” mono-to-poly unsaturated fat chains turning them into soft “trans-unsaturated fats.  “I know this sounds complicated, but I will break it down further for you to where it actually makes sense.”  When these carbon chains are fully hydrogenated they become saturated “Tran’s hard fats.”  During hydrogenation vegetable oils are hardened to achieve “firm” soft spreads with long shelf life and great for baking, e.g., margarines and shortening, “but not so great for your health.”  As noted on margarine tubs and butter cubes you “now” see the words, “Trans Fat 0 grams” and on the ingredients of both products: “Partially Hydrogenated, Soybean Oil (Also means – partially converted to Trans Fats).”  The oil has been partially hydrogenated to achieve the desired soft spread and preserves the products life. 

Unlike other dietary fats, Trans fats are not essential to the diet and don’t promote good health.  This is because, science has found, unlike natural occurring saturated fats in animal and vegetable… The equivalent partial hydration (man-made) product is more akin to “dietary saturated fats!”  The best analogy I can come up with that you could relate when looking at total fat consumption per day and impact on health:  If you use a lot of “partially hydrogenated” margarine and shortening [instead of a vegetable oil for example] for daily baking, cooking, etc., this would be the equivalent of eating the fat off of beef and pork, or eating chicken skin, or lard disregarding good healthy eating habits.  I know most are conscious of eating too much animal fats and remove it from the meat, or ladle it from broth before consumption because you can see it.  Tran’s fats can’t be seen because it’s blended into the food you consume.  Those that consume too many Trans fats through baking, processed, fast foods tend to put on weight faster than if one just consumed dietary fats through organic vegetable and animal foods.

How does a dietary saturated fat differ from a “man-made” Trans-fat?  With a dietary saturated fat, these carbon atom chains are “naturally” filled with hydrogen atoms (high concentrations in animal products: Fatty cuts of meat, poultry skin, 2% dairy products, butter, cheese; Oils: Coconut, palm and palm kernel.  Our bodies need only about 20grams of these fats daily.  Too much of any saturated fat (more than 20 grams daily) may cause bad cholesterol (LDL) to rise.  This can increase blood pressure and predispose one to certain types of cancer and many other health risks.

Although over consumption of daily fat is bad, it’s worse by consuming deceptive Trans-fats (man-made) mixed into many processed and fast foods.  It appears almost everything in our food chain manipulated by man is worse for your health than if you were to consume dietary organic foods daily; with the exception of too many dietary fats, sugar and salt.  We know too much of these dietary foods daily in the diet are not good for us either.

In the past this hydrogenation process of our cooking oils was used extensively by the food industries until it was determined Tran’s fats were worse for you in the diet than dietary saturated fats!  Early 2006, companies began removing Trans fat hydrogenation processes from foods and labeling “0” amounts of Trans Fats in their products.  Beware that products with 1-2g or less Tran’s fat per serving can report zero grams on the product label!  If you see the words “partially hydrogenated” before the oil ingredient(s), you know it has “hydrogen” Trans Fats added to the oils carbon chains.  Fat servings can add up fast “out of sight, out of mind.” Food manufacturers are now replacing hydrogenated fats with “natural saturated fats” in processed products.  They realize man-made Tran’s fats are more prone to increase the risk of heart disease and other ill-health conditions than natural occurring fats.  Be sure to check the nutrition labels to keep your unhealthy fat consumption down.  Natural Mono-Poly unsaturated oils as found in fish, vegetable oils: Olive, canola, peanut and in most nuts and nut butter does not cause cholesterol to increase and also promotes good cholesterol (HDL’s) from going down.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET2010 Copyright.  All rights reserved, Mirror Athlete Publishing @: http://www.mirrorathlete.com,  Sign up for your Free eNewsletter.





“Trans Fats Dangerous for Your Heath? Deceitfully Yes!”

23 04 2010

In order to understand why Trans Fats are bad for you, first we must define what a Tran’s fat is and how to identify it in products.  A Trans Fat is simply the process of “man” adding more hydrogen atoms (hydrogenation) to a vegetable oil(s) mono-poly unsaturated fat carbon molecule chains.  The vegetable oil than becomes a “Partially” or fully hydrogenated (fat saturated) “Trans Fat.”  You will note this as listed “one or the other” product tag ingredients:  Listed Partial hydrogenated and/or Trans Fats are the same thing to varying atomic degree although not obvious to most consumers.  Through hydrogenation the oil becomes a more solid consumable fat food by adding hydrogen atoms to vegetable oils.

Another way to put this; partially hydrogenated also means vegetable oils have added hydrogen atoms to the “organic dietary” mono-to-poly unsaturated fat chains turning them into soft “trans-unsaturated fats.  “I know this sounds complicated, but I will break it down further for you to where it actually makes sense.”  When these carbon chains are fully hydrogenated they become saturated “Tran’s hard fats.”  During hydrogenation vegetable oils are hardened to achieve “firm” soft spreads with long shelf life and great for baking, e.g., margarines and shortening, “but not so great for your health.”  As noted on margarine tubs and butter cubes you “now” see the words, “Trans Fat 0 grams” and on the ingredients of both products: “Partially Hydrogenated, Soybean Oil (Also means – partially converted to Trans Fats).”  The oil has been partially hydrogenated to achieve the desired soft spread and preserves the products life. 

Unlike other dietary fats, Trans fats are not essential to the diet and don’t promote good health.  This is because, science has found, unlike natural occurring saturated fats in animal and vegetable… The equivalent partial hydration (man-made) product is more akin to “dietary saturated fats!”  The best analogy I can come up with that you could relate when looking at total fat consumption per day and impact on health:  If you use a lot of “partially hydrogenated” margarine and shortening [instead of a vegetable oil for example] for daily baking, cooking, etc., this would be the equivalent of eating the fat off of beef and pork, or eating chicken skin, or lard disregarding good healthy eating habits.  I know most are conscious of eating too much animal fats and remove it from the meat, or ladle it from broth before consumption because you can see it.  Tran’s fats can’t be seen because it’s blended into the food you consume.  Those that consume too many Trans fats through baking, processed, fast foods tend to put on weight faster than if one just consumed dietary fats through organic vegetable and animal foods.

How does a dietary saturated fat differ from a “man-made” Trans-fat?  With a dietary saturated fat, these carbon atom chains are “naturally” filled with hydrogen atoms (high concentrations in animal products: Fatty cuts of meat, poultry skin, 2% dairy products, butter, cheese; Oils: Coconut, palm and palm kernel.  Our bodies need only about 20grams of these fats daily.  Too much of any saturated fat (more than 20 grams daily) may cause bad cholesterol (LDL) to rise.  This can increase blood pressure and predispose one to certain types of cancer and many other health risks.

Although over consumption of daily fat is bad, it’s worse by consuming deceptive Trans-fats (man-made) mixed into many processed and fast foods.  It appears almost everything in our food chain manipulated by man is worse for your health than if you were to consume dietary organic foods daily; with the exception of too many dietary fats, sugar and salt.  We know too much of these dietary foods daily in the diet are not good for us either.

In the past this hydrogenation process of our cooking oils was used extensively by the food industries until it was determined Tran’s fats were worse for you in the diet than dietary saturated fats!  Early 2006, companies began removing Trans fat hydrogenation processes from foods and labeling “0” amounts of Trans Fats in their products.  Beware that products with 1-2g or less Tran’s fat per serving can report zero grams on the product label!  If you see the words “partially hydrogenated” before the oil ingredient(s), you know it has “hydrogen” Trans Fats added to the oils carbon chains.  Fat servings can add up fast “out of sight, out of mind.” Food manufacturers are now replacing hydrogenated fats with “natural saturated fats” in processed products.  They realize man-made Tran’s fats are more prone to increase the risk of heart disease and other ill-health conditions than natural occurring fats.  Be sure to check the nutrition labels to keep your unhealthy fat consumption down.  Natural Mono-Poly unsaturated oils as found in fish, vegetable oils: Olive, canola, peanut and in most nuts and nut butter does not cause cholesterol to increase and also promotes good cholesterol (HDL’s) from going down.

Reference

US Department of Health and Human Resources. FDA Food and Drug Administration. http://www.fda.gov/Food/ResourcesForYou/Consumers/NFLPM/ucm274590.htm

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET2010 Copyright.  All rights reserved, Mirror Athlete Publishing @: http://www.mirrorathlete.com,  Sign up for your Free eNewsletter.





Good Nutrition & Calorie Count To Lose Weight

16 11 2007

I’ll provide you with an excellent example how to gage the nutritional calorie intake for weight management success. Here we look at counting calories as not an grueling chore for weight management success, but to understand the importance behind it.   

 When you get time, go out and buy a nutrition-calorie handbook.  These books are in almost every bookshop, grocery and online store, etc.  Here I teach you the basics of calorie counting.  Although counting calories is not fun, it is important that this relationship to what is being put into the body is understood.  Once you see the example I lay out, you’ll completely see the importance in having a basic understanding of calorie counting, why people do it and what this means for weight lose and maintenance success.   I paint the worst case scenario in this example in which you “should not follow” to lose weight.  But I believe will get my point across quite nicely.

 Believe it or not, many people work their diets this way.  This is why crash course diets don’t work, e.g., high protein, high carbohydrate, or high fat diets.  They set you up for quick weight loss results and failure.  The body requires balance for the mind, body and soul. The fact of the matter is your body requires specific types of food group percentages with daily activity and exercise to burn effectively.  If you don’t balance out your proteins, carbohydrates, fats, fibers, vitamins and minerals on a daily basis, your body will get sick.  I consider obesity allowing the body to get sick, “ill with greater disease risk.  This is the body’s way of telling you you’re making it sick (a weight scale is a great feedback mechanism).  Your body also requires exercise.  For those that don’t remember 3500 calories equal approximately 1 pound.

 For my example, the total calories in a Quarter Pounder with cheese…“I know you hate the math, but here it is” [30g fat (9cals/gram)=270cal, 28g Carbohydrate (4cals/g)=152cal, and 27g Protein (4 cals/g)=108cal]  Total Quarter Pounder Calories =530. 

 There are 530 calories in a Quarter Pounder with cheese.  If you want to lose weight the suggested calories to consume in a day are as follows: 

 In our example above, if you ate 3-4xquarter pounders with cheese at 530cal each, this would max an average woman’s daily food intake in a day and then some. Calorie intake averages all over the map for men and women.  For the sake of argument let’s average this out.  Women require ~1700 cal/day and men require ~2500 cal/day.  Men could eat approximately 4 in a day before they came close to maxing total calories in a day.  Sounds great eh!  You could lose weight this way right!  Not!

 “Oh I know, now some of you are thinking, perfect,” I’ll just eat 2quarter pounders with cheese per day to lose weight because Marc said shows this would be under my daily calorie requirement.  Although this may be true “I mentioned no such thing, I merely painted one example of many.”  Although this fad diet example like “eating fresh” sub-sandwiches may work for the short-term, it will not work long term.  The reason is you have not balanced your meals daily, nor have you learned to change your eating habits to balance out all you consume in life, throughout your lifetime.

 The proportion of carbohydrates and proteins look fairly balanced looking at the quarter pounder with the exception of the fat composition. There is absolutely no balance in variety, very few vitamins, minerals or fiber.  Most of these fast foods are processed with chemical names I can’t even pronounce (non-organic ingredients).  If this were a daily diet, you’d be unsatisfied and eventually put on weight because of the processed chemicals in many of these foods and the artificially sweetened drinks you’d wash them down with.  Within 5 days, your body would feel sick and you’d continue your old eating habits to feel better. Hence, behavior did not change, nor did your weight loss technique.  A healthy consumption habit and daily exercise pays big dividends with balanced daily meals.

SEE The Full Story “New Year’s Weight Loss Basic Secrets!”

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2007-2009 Copyright, All rights reserved.  Mirror Athlete Enterprises Publishing @: www.mirrorathlete.com, Sign up for your free eNewsletter.