Will Power to Control Compensation Weight Gain Effect

24 11 2009
Walk and See all Around You.

Walk and See all Around You.

Your body’s health and appearance is dependent on many lifestyle habits and behaviors especially as you age.  With regard to diet and exercise, food intake and calorie burn through physical activity inevitably becomes a compensation-Will Power challenge.  Mind over body then becomes much more of a will power issue not to consume the “wrong types and quantities” of foods after an exercise, or activity event.  This issue will attempt to defeat your will power to stay on body weight target.  Compensation effect simply means if your body burns calories it will also want to replace them by telling the hunger center in the brain to eat more.  Your brain begins to beg you to stop the screaming fat cells from causing you agony and to satisfy them.  Scary little guys these fat cell monsters!

I’ve known for some time that exercise alone would not be the sole factor in body weight maintenance, or weight loss.  When I was working on my Exercise Science undergraduate degree, one thing I did learn is in order to maintain healthy body equilibrium especially as we age, requires a “customized” multidisciplinary healthy life program.  This program consists of exercise-activity, nutrition and healthy living lifestyle to meet body fitness requirements.  This multi-discipline approach is necessary for successful weight loss and body weight regulation at any age.  My take on exercise products sold on TV as I’ve stated in previous articles…  They won’t provide you a significant weight loss result, and especially without proper nutrition and healthy living habits.  If you’re serious about losing weight, don’t waste your money on exercise TV product gimmicks.  Instead, consider buying a gym membership and apply aerobic activity using various types of aerobic equipment to accomplish body weight goals. 

For those of you without much experience in a gym, look to purchase a few 1:1 fitness trainer sessions for weight loss programming and/or need motivation, etc.  Look for local fitness center promotion specials to run end of year and spring.  Also, learn to become a smart nutrition and healthy eating habit consumer by doing your own healthy weight management nutrition research.  For example, use the Internet and research under fit/healthy” weight loss tips and recommendations.  Also consider visiting your local book store/library, or take a community college nutrition/health fitness course, etc.  Consider purchasing fitness training books and videos geared around weight loss activities using aerobic bike, bike, walking, swimming, treadmill, etc., if the gym is not for you.  Or if dollars are tight, simply start a daily walking program.

When I mention TV exercise gimmicks they are exercise equipment that are non aerobic in nature and specifically work on body toning, not fat burning! For example, abs, hip-buttocks-chin specific exercise equipment.  Also I know you all know my favorite aerobic activity is walking and it always will be.  Walking in my opinion is the best cardiovascular, fat burning, low stress-fun, and low impact exercise available to all that can walk!  Healthy centurions have this one lifelong habit activity in common.  This is one of the least stressful aerobic fat burning activities and burns the greatest amount of fat per time spent on activity (swimming included).  It is my experience that walking causes the least amount of hunger pain if it is not done with high intensity (speed walking).  This is because the body will shift to greater fat burning as a fuel source preference during low intensity large muscle activity (legs).  The hunger center in the brain won’t know the difference when the body’s glucose-glycogen fuel source shifts more to a “stored-released” triglyceride fat burning process.

I walk almost every day, own some fitness equipment and have a fitness center membership.  I’ve found fitness activity variety keeps boredom abbey by breaking up my daily routines.  This helps immensely with my daily motivation to stay on healthy body weight target.  To walk, it doesn’t cost anything but time and good foot ware that should include excellent sole inserts.  See our chronic pain center and click on the posture, or foot image to get more information on “Posture Control Insoles.”  Gym memberships are nice because the sky is the limit on aerobic equipment choices.  If interested in fitness memberships look for one that has a swimming pool within the facility.   You can truly customize a fitness training weight loss program that’s right for any age at reasonable rates.

Always keep in mind the compensation effect.  If you exercise, regardless of activity you’ll always feel hungry approximately 1 hour after activity.  This is because most work done in the gym tends to become quick pace through daily conditioning.  Think about it.  You want to finish getting on to the home relaxation phase of your day, so you push your body to get out of the gym.  In essence you begin to exercise at a greater intensity rate which more closely resembles cardiovascular and anaerobic activity that will burn greater quantities of quick fuel sources; cretin phosphate, glucose-glycogen making you hungrier faster.  However, if your routine is mostly aerobic you’ll burn body fat and more of it at lower aerobic intensity rates.

In knowing that daily aerobic conditioning will naturally spur higher work training intensities, you can be prepared for hunger pains if you begin pushing yourself at this level.   In order to gage the best fat burning intensity and reduce severe hunger pains… Don’t train at intensities that make you out of breath, or make it hard to carry on a conversation.  Also if you’re THR (Target Heart Rate) zone peaks into a high intensity cardiovascular training zone for your age; understand you are not maximizing your body’s fat burning potential.  Ask your fitness trainer about THR, or simply research this term on the Internet to best understand and manage fat burning potential through aerobic activity.

I do have a solution to help you out in the hunger department as you will want to be adequately armed before the hunger pains hit regardless of your THR training intensity.  I’ve found, especially after the work out “the calorie burn compensation effect to replace the spent calories does impact us all at various levels of hunger pain.  The goal is to fool the brain with low calorie nutritious fillers that will curve appetite and strengthen will power to avoid pounding down fats and empty calories to satisfy the screaming fat cells. 

Whether the aerobic exercise is walking, biking, swimming, repetitive low resistance circuit training, etc., I know I’ll always be hungry after 90 minutes because my body is conditioned to work out more intensely during activity.  So if you can’t get your hands on fruit or vegetables, you can get water down your gullet.  Although water won’t fully satisfy the fat cell compensation screaming in your mind, a pint of water will stop this hunger feeling rather fast as the bloated stomach technique will temporarily fool the brain.  Besides, water is good for you… Let’s not forget this.  I know it’s boring.  I know you’d prefer an electrolyte drink.  Don’t do this often in the gym as electrolyte drinks have enough calories in them to compensate back to your body what you just burnt.  However, electrolyte drinks are great for high intensity aerobic-training endurance events where sodium and potassium levels in the blood can be reduced significantly and require replacement.  In these types of high intensity cardiovascular activities fat burning is not the fitness goal.

One thing I’m sure many of you may not know.  Many times when your brain tells you it’s hungry, it’s not, and your body is really thirsty.  So give the water gulping session serious consideration frequently while you work out.  This will help.  This water gut blot sensation will provide a feeling of fullness relieving hunger sensations while rehydrating the body.

However, beware; water is easily absorbed through the stomach and intestinal lining.  So this is a temporary fill to fool your mind’s hunger pains and rehydrate the body.  It’s not the cure all solution to defeat the calorie compensation effect that will ultimately result once the body is adequately worked and watered down.  Water in the stomach to fool your brain is like putting water in a strainer that’s lined with cheese cloth.  In other words, you don’t have much time before your brain tells you you’re hungry once the water quickly absorbs into the body.   You have approximately 10-15minutes max before your fat cells say “FEED ME, once the body is adequately hydrated!”  If you give in to the jelly donut, or pepperoni pizza, compensation effect wins over “will power and body weight discipline.”

Will you have the discipline and will power to fight off gorging yourself with the wrong foods, especially on a weekend?  Ah, here’s the question.  I highly recommend you find a nutritious food bar, or shake that’s high in protein and fiber to hold you over between meals.  This is like eating many mini-meals between the main meals.  You’ll find your body won’t be screaming from shear hunger, while reducing total daily calories and body weight.  There are many products to choose from… But you’ll want the fiber and protein because these low calorie high nutrient combinations will fool your brain for longer periods of time.  Good quality food bars, fruits and veggies work great after workouts and curving hunger in between meals.

I’ve also found that by taking a water bottle with me filled with a couple scoops of fiber source drink is a good emergency fix to satisfy a hunger attack when my compensation metabolism tells me I’m starving.  The beauty with this fix, you can carry the fiber powder around in the bottle forever until you add water.  When you have a hunger attack and you can’t wait to make that family dinner, fill the bottle with water, shake and chug that fiber drink.  Yummy!  “Well yummy is debatable, I did that for effect.”

Really, there are good fiber drinks out there in all flavors.  Look for fiber drinks that pack at least 3-5grams per serving.  Once you use your emergency compensation stomach fill solution to satisfy brain hunger, be sure to reload the bottle prior to the next fitness training session.  It is very frustrating to look in your gym bag, or back pack to find an empty fiber, or protein powder bottle.  I can’t tell you how many times I went for the quick food solution that was not there.  Instead I broke down and loaded up with a saturated fat attack, heart stopping gut buster.  My lack of will power won that day.  More the reason to stock an arsenal of various powder drinks in ready premix bottles and power bars at the ready.  I like to use old water bottles instead of tossing them after I drink the water.   I take 3-4 of them, load two with electrolyte and 2 with fiber-protein powders where they stay in dry storage (in the capped bottle)  until I need them.  I usually keep them in my car, or gym bag.  Just add water, shake and drink.

Also visit your libraries and read, or purchase books on how to improve will power while modifying behavioral habits towards food cravings.  To be aware of the mind over body compensation fact will help you recognize you’ll need to find other low calorie diet substitutes and behavioral strategies that will stave off hunger cravings during and after your aerobic training sessions.  Also drink more water in a day, eat more frequently throughout the day in smaller portions, get more fiber in your diet and don’t eat in front of the TV, “only at the dinner table!”  Finding what works for you and sticking to it is a big part of fitness and weight-diet management success. By applying the techniques in which I speak will allow you proper preplanning prior to aerobic fitness training and weight management success.  You’ll also better understand will power compensation effect while reducing body weight in a healthy habit approach.

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

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Why Should You be Concerned about Triglycerides?

25 10 2008

Q.   What are Triglycerides, should I be concerned?   I received my blood test last week and my triglyceride count was 184.  I was told this is average for my age.  I also had another friend of mine tell me this is high.  I’m not sure I understand what this means to my health.  Can you help provide a little insight?

A.    In a world where everyone is pinched for time; meal preparations within most family units now rely heavily on processed foods for convenience.  Our country has an obesity epidemic in mass proportions occurring especially seen within our children.  It is my opinion triglycerides should be as concerning to an individual that watches their cholesterol intake.  If you are concerned about your cholesterol also take stock of your triglyceride count.   Before I answer your question directly, let me provide a brief outline of what triglycerides represent to our health and why we should care about them.

Triglycerides are a type of fat in your blood much like cholesterol.   Neither one of these fats can dissolve in the blood.  Both fats use lipoproteins to circulate these fats throughout the body to be used by the metabolism.  Cholesterol function is to build cells and various hormones.  Triglyceride function is to provide the body with energy.   However, too much (high levels) of either of these blood fats for long periods of time create health risk and disease.  High triglycerides like cholesterol is thought to cause, or contribute to hardening of the arteries, or increasing the artery wall thickness (atherosclerosis).  Most of us know these conditions can lead to stroke, heart attack and heart disease.  High triglycerides also may trigger diabetes,  or create disease in the thyroid, liver and kidney.  Suspect you may have high triglyceride levels in your blood if you have too much fat around the waist.  “More often than not,” obesity and disease have a direct correlation with high triglycerides, high cholesterol, High blood sugar (glucose) and high blood pressure.  Check your “health risk” to potential disease by entering your weight/height into our fitness calculator at our healthblog page tab (click on the Fitness Calculator Link).

Without a blood test to indicate your level of triglycerides, one may suspect an elevation of the two blood fats if you typically over consume without regard to food intake.  This is not to say one consumes more, or less fatty, or cholesterol type foods.  Blood counts could be inverted.  In other words, you may watch your cholesterol, but because of other food choices, or hormone inefficiencies, consumption of triglycerides in your foods, or hormones don’t store blood fats adequately which can create a constant elevation of  triglycerides above normal levels (hypertriglyceridemia).

Although I believe your triglyceride levels appear decent opposed to many other counts I have seen, the normal level within the medical community sees a normal triglyceride level to be less than 150mg/dl.   Your count of 184 is considered “Borderline High 150 to 199 mg/dl.  High 200 to 499mg/dl, Very High 500mg/dl or above. Note:  Prescriptions can elevate your triglyceride levels, such as birth control pills, diuretics, steroids and breast cancer drug Tamoxifen, etc. 

 RECOMMENDATIONS:

 1.  Maintain “Ideal Body Weight,” Use our Fitness Calculator at home site to determine your IBW.

2.  Reduce excess calorie consumption, especially baked goods, processed foods, sugar, white flour. 

3.  Reduce trans fats found in many baked goods, cooking, crackers, chips, snack cakes etc.  Note – Just because a product states low trans fat there is still trans fat in most of these types of foods!  Even low level trans fat consumption could increase risk of disease.

4.  Avoid Alcohol.

5.  Exercise aerobically at least 30 minutes daily.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2008 Copyright.  All rights reserved, Mirror Athlete Publishing, http://www.mirrorathlete.com,  Sign up for your Free eNewsletter.