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Do you really want to lose weight, or just
fool around with diets to have something to talk about over
a 2000 calorie lunch. Find Out the Scientific
Truth about weight Loss. |
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Lose Weight Naturally It’s a fact. I’m sorry, you can’t deny it. If you burn more than you eat, you will lose weight. If you don’t you are a scientific miracle. You are worth billions. You are like an automobile that after putting one gallon of gasoline in it and driving 300 miles, it now has two gallons of gas in the tank without putting any in. You are a self perpetuating energy machine. If we could duplicate the process your body is using we could travel to other galaxies on a pound of fuel, and sell some to aliens along the way for a profit. Well, I’m not buying it. The fact of the matter is if you burn more than you eat you will lose weight. Thats the way it is. In this galaxy anyway. God may be able to create something out of nothing, but you and I can’t do it. Which reminds me of rule #1 of the universe; There is a God. And #2, You're not Him! (Some of our womens lib friends say, your not "Her") |
There are two problems with most people who are dieting that makes them think they are perpetual calorie creating miracles. One, they undercount their calories, and two, they don’t know their true burn rate. To find out your burn rate: You simply keep track of evrything you eat and see if you lose weight or gain weight. If you are gaining weight you are eating more than your burn rate. If you are losing weight you are eating less than your burn rate. If you are staying the same you are eating just what you need to maintain your current weight. Aha, but many of us don't want to maintain our current weight, so we need to establish a burn rate for what we want to weigh, not what we weigh now. A chart can help with that for starters and you can calcuate your personal actual burn rate later. If anything the chart will underestimate your burn rate because it is calculated for a lifestyle of sitting in a chair watching TV. Start with the chart and you can always add more calories to your diet later if you are losing weight too fast. Fat chance of that happening. To view the chart just page down. It's just below the text box after the ad for the The Fat Book No rocket science here. Make your daily calorie intake record accurate or don't bother with it at all. Just go get a Whopper and a banana split and forget the whole thing. When you start that chart don’t cheat on that candy bar or those cough drops or that once in a while 3000 calorie banana split you just happened to forget to write down. If it's worth doing then it's worth doing right or don't do it at all. Really now, if you don’t want to really find out what you burn, why bother dieting at all? Just be fat and happy. If you are serious about losing weight though, calculating your true burn rate is an essential step. You need to know it so you can maintain your weight once you achieve your goal. But, like I said, start with the chart and revise upward later if you are getting too skinny. |
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The Fat Book I keep a copy of this book right on the kitchen table. It has the calorie amounts for just about every type of food imaginable in it. If you follow this guide when writing down your calories you will be correct, and if you are correct and limit your calorie intake to whatever is neccessary for whatever you want to weigh, You Will Achieve Your Goal, as I have. And, after achieving your goal, you CAN maintain it. Click on the " Fat Book " to order. Only $9.95 from Amazon.com |
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The First Step First pick a time every day to weigh yourself. It doesn't matter when. Just make it some time that is convenient for you, that fits your schedule. Morning, noon, evening, it makes no difference. Just be consistent. Make your starting weight the heaviest weight that you have weighed recently. If you were 242 yesterday but are 238 today, start with the 242. Then make it your goal to have your heaviest weight of each week or 10 days to be a pound less. Once you have your starting weight write it down. Better yet, make a spreadsheet if you know how. Make columns for weight, average weight and calories consumed. A comments column is ok too, like for "Pigged out at sisters Wedding." Now start logging the calorie count of everything you eat. With some things it’s easy, on many foods it’s right on the package. If not get a copy of “The Fat Book” by Karen J. Bellerson.” It lists the calorie totals for every type of food. If you don’t feel like driving to get one order it from Amazon through my link. The Fat Book You won’t even have to move (you can get fatter) and I get a few cents. See the chart below? Yes? Well good, you might be fat but your eyes are working. Anyway, the green boxes are weights. Just pick what you want to weigh and intake the calories below it in the yellow box. It's that simple. It's a piece of low calorie cake!! The purple boxes are intentionally left blank. They are just dividers so it's easier for you to read the chart. See how nice I am to you? |
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AVERAGE WEIGHT & CALORIE BURN FOR LOW ACTIVITY
LIFESTYLES |
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100 |
110 |
120 |
130 |
140 |
150 |
160 |
170 |
180 |
|
1200 |
1320 |
1440 |
1560 |
1680 |
1800 |
1920 |
2040 |
2160 |
|
190 |
200 |
210 |
220 |
230 |
240 |
250 |
260 |
270 |
|
2280 |
2400 |
2520 |
2640 |
2760 |
2880 |
3000 |
3120 |
3240 |
|
280 |
290 |
300 |
310 |
320 |
330 |
340 |
350 |
360 |
|
3360 |
3480 |
3600 |
3720 |
3840 |
3960 |
4080 |
4200 |
4320 |
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Sample Goal= 175 LBS.
= 2100 CALORIES
PER DAY AVERAGE |
OK, do you have the chart above mastered? Did you pick what you want to weigh? Do you have a starting burn rate. If yes then good. Lets move forward. If no, well then, what are you waiting for. Like Nike says, Just do it..... The Daily Chart Now we need to move on to making a daily chart for ourselves. Let me show you a sample chart so you can get the idea of what information you need to log. It's one page down away. Take a look at it and then continue reading from here for the explanation of how to make it and how to update it. In the first column I put in a 1 every day. Then I have the spreadsheet add all the one's and total them up in the upper left hand corner. Thats the "9" you see in the corner highleted in yellow. That gives me the number of days I have been working the program and it is the divisor number used for having the spreadsheet automatically calculate the average daily calorie intake. Now, look at the 1814 highlited in purple. The spreadsheet automatically adds up all the calories in the calories column and divides them by the number in the left corner, the yellow box, which in this sample is 9. This lets you know exactly how you are doing on your daily average at all times. So, do you see how this works? If my burn rate is 2100 calories per day and my average calorie intake is 1814 (lets just say 1800 to do the math) then I am about 300 calories a day below my burn rate. Now, since 3500 calories makes a pound of fat I will have lost about 1 pound of real fat in 12 days. See how simple it is? It really works. Like I said using this method you could throw your scale out of the window and still know your exact weight, once you know your burn rate and if you input the calories for the food you eat correctly. A spreadsheet really makes it nice. I do mine on MS Excel but the spreadsheet in Microsoft Works or any other spreadsheet will work fine for this simple task. If you don't know how to make one find a computer literate friend who does. This will make it fun, watching that average number go down along with your weight. Seeing how low you can get that average number without cheating can get to be a fun game. Pretty soon you will be looking for ways to shave off calories during the course of the day. Thats half of the battle, the mental part . The automatic spreadsheet can be a tool to keep you fired up about achieving your goal. You can put your maximum calorie number right on your chart as a reminder and a goal. Mine is the 2100 to stay at 175 even if I'm not doing any strenuous work or exercise. I can eat 2400 if I take a ten mile bike ride.
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Once you understand how to make and use a chart like the one above you are ready to continue on with the program. Next we will learn some more about the why's and how's of this system. Why and how it works Your body is a wonderful machine. It is designed to keep you alive in a famine and during long hard winters when not much food is available to hunter / gatherers. One of our problems with weight today in America is that there is no shortage of food at McDonalds and Taco Bell in the winter. We never get the chance to lose weight in the winter, like hibernating bears do. In fact, rather than losing weight in the winters many of us gain weight because even though we eat the same amount of food as we did in the summer, our activity level is reduced because it is too cold outside to do anything we don't absolutely have to do. We might go to work, the grocery store, maybe a mall or two and a tanning booth before a winter vacation, but thats about it. No boating, no bicycling, not as much walking, etc. So, we are doing the exact opposite of what are bodies were designed for. Instead of losing weight in the winter, we are gaining it. And in many cases, we don’t lose it all back off in the summer. We gain 10 pounds during the winter, lose 5 in the summer and gain 10 more the next winter, lose five the following summer, and on and on. over the course of 5 years we can be 25 pounds heavier, or more. What does our body do? In a non medical allegory I will tell you how it works. Your body, like your sense of balance tries to keep you level where you are at. If you spin around in a circle you will be dizzy, but if you stand still for a minute or two you will regain your balance. Your weight works in almost the same way but over a longer time period. Your body tries to keep your weight wherever it has become accustomed to it being at. If you have weighed 200 pounds for a year or two your body will have been trained to regard that as your normal weight. It will try to keep you there for your own self preservation. If you begin to starve or fast for a period of time your body will slow down non essential functions in order to preserve calories and energy to keep the heart and brain running. It's like driving at a steady slower speed to preserve gas mileage rather than squealing out and racing and gunning the motor and making jackrabbit starts. If your body thinks you are suffering from lack of food it will try to preserve energy in any way it can and also make you tired and listless so you won't burn so much off. This is fine if there really is a famine, you won't burn too much laying around and feeling bad all day, but its no good if you are dieting. That is why it is better to eat a number of small meals a day (4 to 6) rather than one or two large ones. As long as food is coming into your body it will keep you running at full speed burning off those calories and you will feel better. When you really want to lose weight, don't try to starve yourself to do it, the weight will just come back eventually. Eat 4 to 6 small meals a day (250 to 450 calories) and fool your body into thinking it's not receiving any less food intake than it was before. This is a key element in keeping weight off after you lose it also. Train your body to accept a new calorie intake as your norm. Train it to make whatever you want to weigh your normal caloric intake. If you want to weigh 120 pounds and not exercise much then you must train your body to accept 1440 as your normal daily calorie intake. I'm going to explain a very complex issue here in very simple terms. Even scientists still disagree on how everything works in this area, but this simple analogy will suffice for our understanding in dieting purposes. Fat Cells If you grab that roll around your middle, or anywhere your particular body stores its extra weight you will feel something that resembles a jelly filled roll. This is stored fat. Again, this fat is designed to keep you alive through a long hard cold winter. Now what are these fat cells and how do we get rid of them. Imagine if you will that these fat cells are like miniature water filled balloons. Imagine them as little balloons about the size of a head of a pin. Little bubbles, but not filled with water, filled with stored energy in the form of a gel. That is fat. Now when you lose weight and burn off more calories than you take in (that is what weight loss is in case you forgot, burning off more than you eat) these fat cells empty out their stored energy into your body for its use to keep you going. If you are working hard, exercising, boating, biking, running or doing anything that uses more energy that you took in, this gel, this energy is released from you fat cells to provide the energy. Now, again, your body is designed to keep you at your current weight, whatever weight you have been for the last year or so. Because of this these water balloons, these fat cells do not disappear when the energy stored in them is used. They just shrink temporarily like an empty water balloon waiting to be refilled. And when you eat the next meal, if you eat extra calories over and above what you will burn in the next few hours, they will be refilled for future use. Just like charging a battery. Scientists disagree as to how long these fat cells, these water balloons stay waiting to be refilled until they dissolve and disappear. some say a year, some say the never completely disappear but become microscopic in size always waiting for us to go on an eating binge so they can be refilled even years later. Now OK you nurses and doctors, I know this is not a scientific explanation. It is like a parable that Jesus told his disciples. An analogy. Just a way for our minds to grasp the battle that is going on here, the battle to lose weight. And to do it in America we practically have to trick our bodies into losing weight because we have so much good food available to us. We are spoiled with delicious food everywhere around us. So, that said, back to our story. Once we have these little fat filled water balloons empty we need to keep them empty. The problem with a lot of those wonder diets touted in the supermarket tabloids is that real fat cell weight is never lost. Anyone can lose 10 pounds by not eating for a day and dehydrating the body. My weight fluctuates about 7 pounds during the course of a day. Marathon runners ands athletes can fluctuate even more. It's not temporary water weight loss we want to achieve, its getting rid of that jelly roll we have around our middle or in our buttocks we want. So forget those stupid 10 day diets and get on with the business of losing weight gradually, slowly, and permanently. It's a lot better to lose a pound a week or a pound every ten days and keep it off than to starve and exercise and sit in the sauna for a week, weigh yourself before and after and find a 10-15 pound difference and then go out to dinner the next Friday night and pig out and be right back where you started from. What sense does that make. Why bother with that at all. Its just frustrating. So, lets do it right and we will maintain our gains. So, to keep these little fat cells empty we must do a tricky balancing act. One you learn this SECRET you will be able to maintain your weight loss permanently. What we must do is establish a new norm for our bodies to try and keep. Our norm needs to be the weight that is our desired long term goal. What we have to do is reduce our calorie intake to the level that gets us to and keeps us at the weight we want to be for the rest of our lives. If we do that, we will succeed in weight loss and in maintaining that weight loss. What we must do is get our body to accept that the calorie intake we need to get to our desired weight is our norm. To do that we simply start intaking the proper amount of calories for our desired weight and eventually our body will adjust to it, thinking it is the norm. For starters we must feed ourselves a number of small meals a day so we never go into famine protection mode. As long as you are digesting something your body is fine. There is no danger signal (code orange or red as our military would say) to make it slow down your calorie burn rate. You can keep burning calories at your full rate and lose weight. Now, back to our chart. I'll use myself for an example. My weight was 212 pounds. At 212 I needed to intake between 2700 and 3300 calories per day to maintain that level. That wasn't hard to do eating at restaurants most of the time and having a chocolate or strawberry sundae for desert every evening, and then another bowl of ice cream with chocolate and nuts at home later. It was easy to keep my weight at 212 and it was still going up. I had to consult the chart for calorie burn rates and begin there. Individual burn rates vary, but start with the chart, it is designed for a sedentary lifestyle, so if anything you will lose a little extra weight by following it until you find your true burn rate. It is usually pretty darn accurate. If your exact weight is not listed just take the two closest to it, one above and one below, add the total together and divide by two. Like for 175 I add the daily calorie intake for 170 and 180, which is 2040 and 2160 (4200) and divide by two. That equals 2100. So, to weigh 175 pounds I had to start intaking 2100 calories a day. Later I found I could take in a little more, up to 2400 if I take a 10 mile bicycle ride or do a lot of physical activity of any sort. What I had to do is find out what my burn rate should be if I wanted to weigh 175 pounds, which is where one of my lady friends told me I looked the best. I got under that once and she told me I looked too skinny, like I was losing my build and the weight in my shoulders and in places where I shouldn’t be losing it. By the way, that’s a good tip. Get a couple of other peoples opinions on what weight you look really good at. Not one of those idiotic doctors medical charts. According to them I should weigh 147 and look like a walking skeleton. They would have me looking like Jack Kevorkian if I followed their insane charts. Find out from other people, people you love and trust where you as an individual really look great. Then you can set a realistic goal for yourself. Now this may not work for those who have been heavy all of their lives but most of us have had some time in our life where we really looked good and felt good about ourselves. Now we have gotten a little older and may have to add 10 pounds or so to that weight but to get close to where you once looked and felt the best is a reasonable goal. So, get a trusted friends opinion. Ask them, what should I weigh, tell me honestly. Then you can simply look on the chart and start right now toward getting there. It will happen if you follow the program. Now, in order to get back to 175, where I once was and looked and felt the best I need to keep my intake at 2100. I can go up to 2400 on occasion but only when I'm active, doing a lot of biking and swimming. If I’m just sitting around the house lounging I need to keep it at 2100. So, I did that and started losing weight. Not fast, but steady, gradually, training my body to adjust to the new weights. To do this, you must eat 4 to 6 small meals a day. I can't stress this enough. Don't let your body go into slow down mode and don't starve yourself until you go crazy and pig out like a mad man or mad woman and lose all of your gains by restocking those fat cells you worked so hard to burn off. I have a lot of things to write in the future on this page. I have been studying this weight thing since 1977 when I quit smoking for the 142nd time and gained weight. But , Quick and Dirty Now: I'll give you the ultimate key to weight loss. Ready? Here it is; Eat less than you Burn! Thats it. But thats easy to say, right? Well, I won't just say it, I'll show you how to do it scientifically. It will be scientific, but not rocket science. Anyone with a 3rd grade education should be able to figure this out after I finish showing you what to do. |
| TYPE | CAL | OZ'S | SAL | FG | $ | Comments |
| BANQUET BEEF POT ROAST | 210 | 9.4 | 1050 | 8 | 1.00 | LO-CAL & CHEAP |
| BANQUET MEAT LOAF MEAL | 240 | 9.5 | 1040 | 11 | 1.00 | YOU CAN MAKE A HAMBURGER |
| BANQUET SLICED BEEF MEAL | 270 |
9 |
740 |
10 |
1.00 |
GOOD LITE BEEF MEAL |
| BANQUET TURKEY DINNER | 270 |
9.25 |
1060 |
11 |
$1.00 |
NOT GREAT FOOD, BUT CHEAP |
| HC BEEF TIPS PORTABELLO | 280 |
11.25 |
600 |
8 |
$2.50 |
GOOD STUFF |
| HC LEMON PEPPER FISH | 280 |
10.7 |
580 |
5 |
$2.50 | OK, HAS RICE |
| HC ROASTED CHICKEN BREAST | 280 |
11 |
600 |
8 |
$2.50 |
NICE SNACK |
| LEAN CUSINE CHICKEN TUSCAN | 290 |
12.5 |
730 |
6 |
$3.00 |
GOOD & LO-CAL |
| HC BLACKENED CHICKEN | 300 |
11 |
600 |
6 |
$2.50 |
CAJUN RICE, VERY GOOD |
| SWANSON CHICKEN PENNE | 310 |
10 |
? |
? |
$2.00 |
KIND OF LIKE OLIVE GARDEN |
| BANQUET FRIED RICE & CHICKEN | 320 |
8.5 |
? |
? |
$1.00 |
MAKES A GOOD SNACK |
| HC BEEF POT ROAST | 320 |
11 |
550 |
9 |
$2.50 |
VERY TASTY MEAL |
| HC CHICKEN PARMIGIANA | 320 |
11 |
600 |
9 |
$3.00 |
PRETTY GOOD |
| LEAN CUSINE STEAK TIPS DIJON | 320 |
12 |
820 |
8 |
$3.00 |
MMM, GOOD STUFF |
| BANQUET BARBECUE CHICKEN | 330 |
9.9 |
1210 |
13 |
$1.00 |
GOOD VALUE |
| LEAN CUSINE GLAZED CHICKEN | 330 |
13 |
? |
? |
$3.00 |
GOOD & LO-CAL |
| LEAN CUSINE TURKEY DINNER | 340 |
14 |
890 | 7 |
$3.00 |
NOT AS GOOD AS MARIE'S |
| SWANSON CHICKEN TERIYAKI | 340 |
11.5 |
1650 |
7 |
$2.00 |
VERY GOOD CHICKEN &
SAUCE |
| LEAN CUSINE GR. CH. PEN PASTA | 360 |
14 |
? |
? |
$3.00 |
ALMOST LIKE TUSCAN |
| BANQUET MEXICAN DINNER | 370 |
11 |
? |
? |
$1.00 |
NOT LIKE TACO BELL |
| BANQUET SALSBURY STEAK | 380 |
9.5 |
1140 |
24 |
$1.00 |
CHEAP, BUT A LITTLE
HI-CAL |
| SWANSON MESQUITE CHICKEN | 380 |
10.6 |
? |
? |
$2.00 |
DIFFERENT, BUT PRETTY
GOOD |
| SWANSON TURKEY MEDALLIONS | 380 |
10 |
? |
? |
$2.00 |
A DIFFERENT WAY TO DO
TURKEY |
| MC TURKEY DINNER | 390 |
14 |
1170 |
16 |
$3.00 |
GOOD TASTE |
| BANQUET SWEDISH MEATBALLS | 400 |
10.25 |
1040 |
9 |
$1.00 |
GOOD WITH KETCHUP &
BREAD |
| MC BREADED FISH & MACARONI | 400 |
12 |
1500 |
16 |
$3.00 |
THE BEST TASTING FISH
TV DINNER |
| STHD ROAST BEEF | 400 |
14 |
? |
? |
$3.00 |
GOOD BEEF DINNER |
| BANQUET CH FRIED STEAK | 420 |
10 |
? |
? |
$1.00 |
CHEAP, HI-CAL, GOOD FOR
A FAMINE |
| SWANSON TURKEY DINNER | 420 |
11.75 |
1630 |
15 |
$2.00 |
MARIE'S IS BETTER, BUT
NOT BAD |
| BANQUET SPAGETTI-MEATBALLS | 440 |
10.5 |
1180 |
20 |
$1.00 |
VERY GOOD FOR THE PRICE |
| STHD ROAST TURKEY | 460 |
16 |
? |
? |
$3.00 |
LARGE MEAL, GOOD TASTE |
| BANQUET FRIED CHICKEN | 470 |
9 |
? |
? |
$1.00 |
FAMINE? LOTTA CALS,
LOW COST |
| BANQUET FISH STICK MEAL | 470 |
7.3 |
? |
? |
$1.00 |
TOO MANY CALS FOR 7.3
OZ'S |
| HUNGRY MAN SALISBURY STEAK | 470 |
16.25 |
? |
? |
$3.00 |
MAKES TWO MEALS |
| HEARTY ONE TURKEY DINNER | 520 |
16 |
? |
? |
$2.50 |
A TWO MEAL TURKEY |
| STHD MEAT LOAF | 560 |
17 |
? |
? |
$3.00 |
LARGE PORTION, MORE
THAN A POUND |
| STHD SALSBURY STEAK | 560 |
15 |
? |
? |
$3.00 |
OVER THE 500 LIMIT |
| MC CHICKEN DINNER | 580 |
15 | ??? | ? | $3.00 |
TOO MANY CALS, GOOD THOUGH |
| STHD CHICKEN MONTEREY | 580 |
14.25 | ??? |
? |
$3.00 |
TOO MANY CALS PER OZ. |
| LEAN CUS. PEPPERONI PIZZA(2) | 600 |
10.5 |
? |
? |
$4.00 |
LO-CAL FOR PIZZA, BUT STILLHIGH |
| HEARTY ONE SALSBURY STEAK | 630 |
16 |
? |
? |
$2.50 |
MUST BE SPLIT INTO TWO MEALS |
| HUNGRY MAN TURKEY DINNER | 630 |
18.7 |
? |
? |
$3.00 |
DEFINITELY A DOUBLE MEAL |
| LIGHT GREEN=LESS THAN 400 |
YELLOW=400 TO 500 |
RED=500 PLUS |
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The TV Dinner And Soup Diet OK, here it is boys and girls. Did you pick your calorie burn rate from the chart? If you didn't, do it now, start with the chart number and worry about finding the exact number later. It will be a lot closer than you think when you get this all figured out, I promise you. Got your number? OK for this article we will call your number uhhhh 1680. How's that. You want to get from 220 to 140. Thats a noteworthy goal. OK, so lets start. The first thing you have to do is look at the TV dinner chart and pick out some things you like. That list doesn't even comprise 20% of whats in the Freezer section at your grocery. Thats just a few of my favorites. Make a spreadsheet or a list and put down the calories, fat grams, etc for your favorites. Mine is just an example. (Note: Soups, especially chicken noodle and chicken with rice are also very low in calories. Read the labels. You may substitute soups, or any other low calorie foods for a TV dinner. Just don't exceed the calorie total per meal) Now, heres a clue. Do you see how I have the list organized, the lowest calorie items at the top. Well, theres a reason for that. Go down that list and pick out 12 TV dinners to buy that are in the green. Green is good. It means go, as in GO buy these now. 12 should last you three days. While you are at the store go to the ice cream section if you like frozen desserts. No, No, No, get away from that Haagen Daze Butter Pecan. Get over there to the diet section and get some of those 30 or 40 calorie fudge bars or popsicles for desert. There are all kinds of brands, at least in the stores I shop at that are 40 calories and less. For 60 calories you can really get some good ones. Take a look at those almond covered Dove and Haagen Daze bars. I said LOOK!! Don't you dare put them in your cart. How about that, 400 calories. WOW, do you see it now? If you substitute a low calorie fudgsicle or low cal popsicle for that high fat nutty bar you can save a whopping 360 calories each time you eat one. Is a light coming on, maybe just a little bit. How about if we eat a Healthy Choice Beef Tips Portabello (280 calories) instead of that Big Mac, Fries, and a Coke, Super sized? Hmmm, a Big Mac, fries and a Coke. According to the fat book, a Big Mac is 570 calories and a large frie is 540. Thats 1110. We won't even count the coke, since you are reading this you were probably already drinking diet drinks, and thats good. Keep it up. |
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Do you see something here? The difference between
the McDonalds meal and the Healthy Choice meal is 830 calories.
And the ice cream for dessert the difference is 360 calories. Do
you realize that just by substituting one Lo Cal diet TV dinner a day
and one lo cal dessert you could knock off 830 + 360 calories a
day. Thats 1190 calories, and thats just for one meal. What if you
had one regular meal a day and two lo cal ones? WoW, thats 2380 less
calories a day, and you could still have one good meal of your choice
a day. No rules, nothing you can't eat. None of this stupid no fat,
no carbs, no protein, or the other way around rules. Eat anything you
want. Just log your calories and stop for the day when you reach your
calorie burn number for the amount you want to weigh. See how simple this is? If I know I'm going to a wedding on a Friday night I just eat two of the lowest calorie things on my list for my morning and noon meals. Then I can pig out at the wedding and not worry about it. I can easily have two meals for less than 500 calories total for the day before I go out Friday night. My burn rate is between 2100 and 2400 so look what I have to play with. from 1600 to 1900 calories to do anything I want with at the wedding or wherever I go. If I'm not going to a wedding I like a nice Prime Rib or a Filet Mignon. I can have them and still not exceed my calorie allotment for the day if I budget my calories. Now, if I'm not going anywhere I'll eat some of those delicious Marie Callendar Fish, Turkey or Beef frozen dinners. They are about 400 calories and with a low cal ice cream bar thats 430 calories per meal. I can do that 5 times a day and only be at 2150 in calories. In my opinion Maries are the best. There is a lot more to tell, but for today this will get you started. I hope you get fired up and get to the store right now. You can do this. Really, you can. Get fired up. Put on Pat Benatar's "All Fired UP " in the tape deck or CD in your car and get going to that grocery store. Play it every time you go. All fired up, thats what you need to be to achieve your goals. Once you get going you will love it. Wanna have fun? I did this. You can go to the store and read every frozen dinner and write down the calories or, you can go to the store and buy one of every frozen dinner in the place that is under 400 calories and try it and then rate it. give it you own personal rating for taste. Just think how much fun you will have sampling new foods. You might even get some vitamins you have been missing by sampling new things. Who knows, some of those different foods you are going to be eating might be something that was missing from your diet. It might even put some new lead in your pencil. Oh, you have a computer, you don't need a pencil. Well, OK then. Oh, and save some money with coupons. I buy mine off ebay. I them for about 10% of their value. Like $30.00 worth of Marie Callendar coupons (example, 30 one dollar off coupons) should sell for no more than three or four dollars. At first you might think these dinners are expensive, but later you will see that compared to eating out or driving thru a fast food place and burning that expesive gas, you can eat at home, save money, and lose weight all at the same time. What a deal!!! Thats all for today. I'll fix the spelling an punctuation errors later. I gotta go ride my bike. By the way, get a bike. Run your errands with a bicycle whenever possible. It's fun and burns calories. You can even pick up pop cans and make a few bucks in a deposit law state. Trek and Cannondale are the best. How can you go wrong riding what Lance Armstrong rides? |
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Whats a Calorie? 3/9/03 When you grasp the principle I'm going to set forth next you will understand why this diet works. Why it has to work, why it must work, and why it is impossible for it not to work if you do it right. First of all, whats a calorie. Well, lets start with what a calorie is not. It's not something the manufacturers put into snack food so they can get you fat and then sell you their diet pills. Its not like sugar or something. It's not something they then leave out of food and then charge you more for it like the unleaded gas scam. Remember that one? The oil companies charged us to put lead in gas to boost octane and make our cars run better. Then the government said they had to leave it out to clean up the air. So what did they do? They raised the gas price by charging us for leaving the lead out. Good scam huh. Wish I'd have thought of that one. But, I'm rambling again. Lets get back to the diet. Anyway, a calorie is none of those things listed above nor is it some magic bullet invented to make you fat. What a calorie is, is just a unit of measurement, like there are 12 inches in a foot, three feet in a yard, four pints to a quart, etc. Get the idea. A calorie is just a unit of measurment. Thats it. It's not something to be hated. That would be like hating a mile because it takes 1250 of them to get from Michigan to Florida. Hating calories is just hating a unit of measurement. It's not sensible or logical. Now, hating high fat foods that contain a lot of them is a different story. There is some validity to that, like a long distance truck driver dreading a run from new York to LA, because the trip consists of thousands of miles, many of them through the boring Midwest with nothing but corn fields to look at. So, get it straight in your head what a calorie is. I'm going to give you scholarly types a definition right out of the encyclopedia. These of you who don't give a hoot about the scientific explanation just skip the forthcoming few paragraphs and the junk in the pink box coming up in a minute. I want to tell you, if you can get a clear understanding in your brain of what is happening in your bodily system you will have a lot better chance of controling it. You can grasp it. I only have about three brain cells left and I get it. If I had ever thought I would have lived so long I would have taken better care of myself. It seems like only yesterday I was saying "never trust anyone over 30. Now look at me. But, anyway, about my three brain cells, one is on vacation, one is in the union and on strike or with the shop steward most of the time, and the other one is female and usually in the bathroom, and I still get it. You can too. In the next box, the pink one is the scientific explanation of a calorie, which I will give you in a nutshell. A calorie is a unit of energy defined by some British guy a long time ago. "A calorie is a unit of heat energy, originally defined as the amount of energy, as heat (calor in Latin means heat), required to raise the temperature of 1 g of liquid water from 14.5 deg to 15.5 deg C." The Software Toolworks Encyclopedia So, when you eat food containing a single calorie, like maybe a little breath freshener or something, you are eating something that energy wise (if the energy could be burned and captured, like on fire or something) could raise the temperature of one gallon of water one degree. Thats it, thats all a calorie is. OK, I gave you the nutshell version. You can read all the info on calories and nutrition in the pink box, or skip down farther and go on with the program. The information in the pink box below is from The Software Toolworks Encyclopedia. |
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Calorie "A calorie is a unit of heat energy, originally defined as the amount of energy, as heat (calor in Latin means heat), required to raise the temperature of 1 g of liquid water from 14.5 deg to 15.5 deg C." The Software Toolworks Encyclopedia Today a calorie is defined in mechanical rather than thermal terms. In this system, 1 calorie (cal) equals 4.184000 watt-seconds (W-s), or joules (J). The energy required to melt 1 g of ice is 80 cal; to boil 1 g of water, 540 cal must be expended. The Earth receives from the Sun approximately 2 cal/min/sq cm of surface area. The combustion of 1 g of carbon liberates 7,830 cal, or 7.830 kcal (kilocalorie--nutritionists write Cal for kcal). Metabolism of carbohydrates liberates about 4 kcal/g. Fats yield about 9 kcal/g. The caloric requirement of an average adult is about 2,000 kcal/d (day), or about 1.4 kcal/min. Vigorous running expends about 15 kcal/min. A 1-ft free-fall of a 1-lb mass at sea level (defined as 1 foot-pound of force, or ft lbf) produces 0.324 cal. One horsepower (hp) is equal to 550 ft lbs/s (second), which is equal to 10.7 kcal/min. Mechanical Equivalent of Heat The relationship between heat and work was established when it was noticed that when a fixed amount of work is done on a fluid--stirring it, for example--a fixed amount of heat is always generated (see THERMODYNAMICS). The relationship between heat energy, which is usually measured by observing temperature changes in an object, and mechanical work is called the mechanical equivalent of heat. The relationship is expressed as follows: 1 calorie = 4.186 joules, where 1 calorie is the heat required to raise the temperature of 1 deg gm of water 1 deg C. The foods consumed by humans must contain, in adequate amounts, about 45 to 50 highly important substances. Water and oxygen are equally essential. Starting only with these essential nutrients obtained from food, the body makes literally thousands of substances necessary for life and physical fitness. Most of these substances are far more complicated in structure than the original nutrients. Energy METABOLISM and requirements are customarily expressed in terms of the calorie, a heat unit. Adoption of the calorie by nutritionists followed quite naturally from the original methods of measuring energy metabolism. The magnitude of human energy metabolism, however, made it awkward to record the calorie measured, so the convention of the large calorie, or kilocalorie (kcal), was accepted. Atwater factors, also called physiologic fuel factors, are based on the corrections for losses of unabsorbed nutrients in the feces and for the calorie equivalent of the nitrogenous products in the urine. These factors are as follows: 1 g of pure protein will yield 4 calories, 1 g of pure fat will yield 9 calories, and 1 g of pure carbohydrate will yield 4 calories. ESSENTIAL NUTRIENTS Proteins Proteins are widely distributed in nature, and no life forms are without them. They are made up of relatively simple organic compounds, the amino acids, which contain nitrogen and sometimes sulfur. Humans and animals build the protein they need for growth and repair of tissues by breaking down the proteins obtained in food into their component parts, the amino acids, and then building up these components into proteins of the type needed. The protein-rich foods from animal sources contain complete proteins, which supply all the amino acids in the proper proportions necessary in the human diet. Proteins of plant origin must be combined to get the proper complement of amino acids, a matter of concern to vegetarians. The world's most prevalent nutritional deficiency is lack of protein. This deficiency affects physical growth and mental development, causes emotional and psychological disturbances, and reduces resistance to and subsequent recovery from diseases and infections, consequently shortening the life span. KWASHIORKOR is the typical protein malnutrition found in children. The disease syndrome is variable and is characterized by growth retardation, loss of body fat, and muscle wasting (see also NUTRITIONAL-DEFICIENCY DISEASES). Vitamins and Minerals Most foods contain several VITAMINS AND MINERALS. Vitamins are organic food substances, needed only in minute quantities but essential for the normal metabolism of other nutrients to promote proper growth and maintenance of health. Many act as catalysts or help form catalysts in the body. Minerals--such as calcium, iodine, and iron--are essential to life and health. Minerals are a necessary part of all cells and body fluids and enter into many physiological and structural functions. Fats and Carbohydrates Fats, which are widely distributed in nature, are a concentrated food source of energy. Fats are glyceryl esters of fatty acids and yield glycerol and many different fatty acids when broken down by hydrolysis. Carbohydrates are the most abundant and least expensive food sources of energy. Important dietary carbohydrates are divided into two groups--starches and sugars. The starches, which may be converted into utilizable sugars in plants or in the human body, are supplied in the grains, the pulses, the tubers, and some rhizomes and roots. The sugars occur in many plants and fruits, the most important as a food commodity being sucrose, which is obtained from sugarcane or the sugar beet. DIETARY FIBER Dietary fiber, also known as bulk and roughage, is also an essential element in the diet even though it provides no nutrients. It consists of plant CELLULOSE and other indigestible materials in foods, along with PECTINS and gums. The chewing it requires stimulates saliva flow, and the bulk it adds in the stomach and intestines during digestion provides more time for absorption of nutrients. Diets with sufficient fiber produce softer, bulkier stools and help to promote bowel regularity and avoid constipation and other disorders, such as DIVERTICULOSIS. Fruits, vegetables, whole-grain breads, and products made from nuts and legumes are all sources of dietary fiber (see BRAN). A diet overly abundant in dietary fiber, however, can cut down on the absorption of important trace minerals during digestion. FOOD GROUPS Meat and Meat Substitutes Foods can be classified into several groups: milk, vegetable-fruit, meat and meat substitutes, bread-cereal, and other foods. The meat-and-meat-substitutes group includes beef; veal; lamb; pork; variety meats, such as liver, heart, and kidney; poultry and eggs; fish and shellfish; and dried peas and beans and nuts. This group contains many valuable nutrients. Because meat contains 9 to 19 percent protein, it is a very useful protein source. The protein quality is minimally affected by normal heating. Severe protein heating, however, alters amino acids and bonding forces within the protein and thus reduces protein quality. The amount of fat in a serving of meat depends on the kind of meat as well as on the amount of trimming and the method of cooking. The minerals copper, iron, and phosphorus occur in meats in significant amounts. The quantity of iron and copper found in liver is of particular interest. Pork liver contains considerably more iron than beef liver, but beef liver is also an excellent source of iron. Different meats vary in their vitamin content. Thiamine, riboflavin, and niacin, all B vitamins, occur in significant amounts in all meats. Pork is particularly high in thiamine. Liver usually contains a useful amount of vitamin A. Fruits and Vegetables Most vegetables are an important source of minerals, vitamins, and cellulose, and certain vegetables, such as potatoes, contribute appreciable quantities of starch. Large amounts of the minerals calcium and iron are in vegetables, in particular, beans, peas, and broccoli. Vegetables also help to meet the body's need for sodium, chloride, cobalt, copper, magnesium, manganese, phosphorus, and potassium. Carotenes (the precursor of vitamin A) and ascorbic acid (vitamin C) are abundant in many vegetables. Vegetables are useful in the diet for their cellulose content. Very little, if any, cellulose is digested in the body, but cellulose provides the roughage required to promote motility of food through the intestines. The CITRUS FRUITS are a valuable source of vitamin C, and the yellow fruits, such as peaches, contain carotene. Dried fruits contain an ample amount of iron, and figs and oranges are an excellent source of calcium. Like vegetables, fruits have a high cellulose content. Milk The milk group includes milk, cheese, and ice cream. The importance of milk in the diet has long been recognized. Whereas milk contains important amounts of most nutrients, it is very low in iron and ascorbic acid, and it is low in niacin. Calcium and phosphorus levels in milk are very high. Vitamin A levels are high in whole milk, but in the production of skim milk this fat-soluble vitamin is removed. Riboflavin is present in significant quantities in milk unless the milk has been exposed to light. The composition of whole milk is approximately 4.9% carbohydrate, 3.5% fat, 3.5% protein, and about 87% water. The main carbohydrate in milk is lactose, or milk sugar. The most abundant fatty acids in milk are oleic, palmitic, and stearic acids. Milk is a complete protein food containing several protein complexes; the chief protein fraction in cow's milk is casein. The whey protein complex includes lactalbumin, lactoglobulin, and lactomucin. Bread-Cereal The bread-cereal group includes all breads and cereals that are whole grain, enriched, or restored. Protein content is not high in cereals, but the large intake of cereals in some diets makes these products a significant source of protein. All cereals are very high in starch and hence are good, generally inexpensive sources of energy. The fat content of cereal products generally is very low unless the germ is included in the food. The whole-grain products contribute significant quantities of fiber and such trace vitamins and minerals as pantothenic acid, vitamin E, zinc, copper, manganese, and molybdenum. Other Foods To round out meals and to satisfy the appetite, other foods included in the diet are butter, margarine, other fats, oils, sugars, or unenriched refined-grain products. These are often ingredients in baked goods and mixed dishes. Fats, oils, and sugars are also added to foods during preparation or at the table. The other foods supply calories and can add to total nutrients in meals. DIETARY STANDARDS The dietary standards used in the United States are the Recommended Dietary Allowances (RDA), which were developed by the Food and Nutrition Board of the National Research Council, National Academy of Sciences. The allowances are described as the levels of intake of essential nutrients considered--in the judgment of the Food and Nutrition Board on the basis of available scientific knowledge--to be adequate to meet normal nutritional needs. Energy As Table 1 shows, energy allowances are determined according to age and average heights and weights. Individual activity level is also used to determine the level of ideal calorie consumption. For example, a decrease in recommended energy allowance with increasing age is consistent with the known decrease in basal metabolic rate that occurs with aging and with a possible decrease in physical activity. The recommended daily allowance for protein for adults is no more than 1.6 g/kg desirable weight. This assumes 70 percent efficiency in utilization of dietary protein. FEDERAL GUIDELINES In 1980 the U.S. Department of Health and Human Services outlined certain guidelines for nutrition, which recommended that people eat a variety of foods daily, including fruits; vegetables; whole and enriched grain products; dairy products; meats, poultry, fish, and eggs; and dry peas and beans. The greater the variety of foods eaten, the less likely is a deficiency or excess of any single nutrient to develop. Women who are pregnant or of childbearing age, elderly people, and infants have special nutritional needs, but on the whole most people can derive essential nutrients by eating the type of foods mentioned in the guidelines. The report emphasized that people should increase their consumption of complex carbohydrates--fruits, vegetables, and other unrefined foods--and naturally occurring sugars. The guidelines also recommended reducing the consumption of refined and processed sugars. They encouraged a reduction in fat consumption by decreasing the amount of fatty meats and replacing foods in the diet that have saturated fats with those having unsaturated fats. A reduction in the sodium intake by decreasing the amount of salt added to food was also recommended. Controversy The dietary goals suggested reducing CHOLESTEROL intake by decreasing the amount of butterfat, eggs, and other sources in the diet. Controversy arose concerning cholesterol intake even though abundant evidence indicates that dietary fat and cholesterol are factors that increase the risk of atherosclerosis and coronary heart disease, which leads to heart attacks. In a separate action, the Food and Nutrition Board concluded that the evidence warrants no specific recommendations about dietary cholesterol for the healthy person, who does not need to be concerned about fat intake. Scientists and industry personnel are debating whether the diet of the U.S. population should be modified on the basis of these federal guidelines. The proportion of the population that would benefit from such changes is unknown, although early in 1984 the U.S. National Heart, Lung, and Blood Institute reported the results of a long-term study showing that persons with high cholesterol levels are clearly under greater risk of heart attacks and developing heart diseases than are persons with normal cholesterol levels. Additives The use of FOOD ADDITIVES is an unresolved dilemma. Although essential to the modern food industry, these additives are being associated with toxic hazards and health risks. A whole system of federal food-safety laws and regulations, as well as international food-safety agencies and guidelines, have been evolved in an attempt to keep foodstuffs free of toxic elements. FOOD LABELING Nutritional labeling seems to be a solution to the problem of consumer ignorance of nutrients in foods. For a meaningful labeling program, the nutritional constituency in terms of percentage of the RDA for each nutrient and a system of freshness dating should be included on each label. This development would bring major changes in food labeling on the packages and would give information about serving size, number of servings, calories, proteins, carbohydrates, fats, vitamins, and minerals per serving. Since 1973 the U.S. Food and Drug Administration has required complete nutrition labeling, but only if a nutrient is added to a food or a nutrient claim is made by the manufacturer. Some manufacturers have also voluntarily supplied such information on packages. Education concerning food and its value is necessary for individual action. The diets of many people, including those in the affluent world, are deficient in important nutrients--unnecessarily so sometimes because the food is available in abundance or at least in adequate supply. Even when people possess the purchasing power to buy the food, it is often not consumed in favor of either more traditional dishes or more sensually appealing foods. Nutritionists, physicians, and dietitians are faced with the problems of acquainting people with nutritious foods available to them, supplying them with the knowledge to make good nutritional decisions, and educating them to the dangers of poor food habits. Merely introducing people to wholesome food is not enough. People must also come to enjoy and actually prefer nutritious food if nutritional health is to become a reality. Dieting The term dieting most commonly refers to the revision of food intake in order to lose weight, although diets are also observed for a wide range of medical reasons or to accord with DIETARY LAWS or ethical positions such as VEGETARIANISM. In the United States and other developed nations where OBESITY is a common metabolic problem, the promotion of weight-loss programs has become a large enterprise. This interest in dieting is caused in part by a cultural emphasis on the desirability of slimness, but obesity is also considered a genuine biological hazard that puts people at risk for cardiovascular problems, diabetes, and other disorders. People often find diets hard to maintain, in part because they may have unrealistic expectations about how quickly they can lose weight. They may blame the diet itself and try another one. Many of the fad diets being offered, however, are unhealthy and even dangerous if followed for any length of time. The only proper weight-loss diets are those which observe good nutritional practices of balanced food intake, including the recommended daily regimens of vitamins and minerals (see NUTRITION, HUMAN). General Guidelines In nutritional science, food energy is spoken of in terms of a heat unit, the CALORIE (actually the large calorie, or kilocalorie). The only sources of calories are CARBOHYDRATES, PROTEINS, FATS, and ALCOHOL. If the number of calories taken in greatly exceeds the number used, the excess is stored as fat and obesity results. With proper dieting and exercise, however, the fat stores in the body will supply some of the dieter's energy needs while maintaining good health. For most people, the recommended rate of weight loss is about 0.7 to 0.9 kg (1.5 to 2 lb) per week. This can be achieved on diets limited to 1,200-1,500 calories a day for women and 1,500-2,000 calories a day for men; calorie needs of children vary greatly, and their rates of weight loss should be prescribed by a physician. In fact, the most sensible approach to weight loss is to begin with a medical check-up to make certain that no special health problems exist, and to get a diet and exercise prescription from a physician. Most simply, the diets that are acceptable to the medical establishment are those in which fewer calories are eaten and the amount of exercise is increased. This is called the calorie-balance approach to dieting. Although some diets may place more emphasis on calorie reduction and others on increased exercise, all of them emphasize the importance of good nutrition and maintaining a balance of proteins, carbohydrates, and fats. Diet Problems Many of the commercially offered diets emphasize one dietary element at the expense of others; all such practices present health problems. Low-carbohydrate diets, for example, restrict the amount of bread, sugar, and grains while maintaining a normal amount of protein and fats. Most of the initially rapid weight loss from such programs is from the body ridding itself of water and salt. A plateau is reached after one or two weeks, and no additional weight is lost for several weeks thereafter. Most people experience fatigue, hypotension (low blood pressure), and dizziness after only a few days on such diets, which are actually adaptations of the American Diabetes Association's diet for persons with that disorder. High-protein diets virtually eliminate carbohydrates and fats. Because carbohydrates are the most readily available source of energy, an all-protein diet forces the body to burn stored fat and protein. When these stores are metabolized, a condition called ketosis results. This is a serious complication of diabetes mellitus and of starvation and can produce coma. High-protein diets can be used for only a short period of time and are dangerous for anyone with diabetes, kidney disorders, or other medical problems. High-fat diets require complete elimination of carbohydrates for the first weeks, with very small amounts added during successive weeks. Such diets also cause ketosis and have received much criticism from the medical establishment, because diets high in fats and CHOLESTEROL are hazardous for persons with atherosclerosis and heart disease. The diets also cause diarrhea, vitamin loss, hypotension, and dehydration, and they irritate the kidneys. Numerous diets emphasize one food, such as rice, grapefruit, ice cream, or yogurt. These are obviously not nutritionally balanced, require vitamin and mineral supplements, and should be used at most for only a very short period of time. Formula diets in liquid or powder form, which typically supply from 900 to 1,200 calories per day, claim to contain the recommended daily allowances of nutrients; serious health problems, however, have sometimes been reported with their use. Nonprescription drugs that suppress the appetite have little effect by themselves and must be used with a sensible diet plan; there are some indications that they, too, can be harmful. As for starvation dieting, this dangerous practice should be attempted--if at all--only under strict medical supervision. Such extreme practices may also indicate psychological disturbances such as ANOREXIA NERVOSA and BULIMIA. Group Approach One of the most successful weight-loss techniques is the group-support approach, patterned after Alcoholics Anonymous. The nonprofit organization TOPS (Take Off Pounds Sensibly) and the commercial Weight Watchers are two examples; these groups promote a nutritionally balanced, low-calorie approach to dieting. other. |
Hey, welcome back. If you made it this far you are halfway home. Don't quit now. Great job putting up with me this long. Now, an important principle here. There is another measurement you must know. It's not variable, not different for some people than for others. Again, this is just a measurement, like if it's three miles from your house to the grocery store. It's doesn’t matter if you are walking, riding a bicycle, or driving a vehicle, it's still three miles if you take the exact same route. It may take longer using different methods of transportation to get there but it is still the same distance. This is important, my three brain cells are all humming now, The salaried guy is back from vacation, the union guy has a new contract with health care and a signing bonus, and the female has just come through that time of the month and is out of the rest room. Everyone is on the job. Oh my, like the singer said, I can see Clearly now........ Anyway, Get this: 3500 of those stinking stupid little calories equals one pound of weight!!! Oh, I forgot, I'm not supposed to get mad at the calories. Let me say it again. 3500 calories equals one pound. How about this way. 3500 =1 lb. Got it? Good. If not keep staring at the screen until you get it. Shake the cobwebs off of those brain cells. One pound of weight is merely 3500 of those little units of energy that it takes to heat the temperature of water up one degree. Thats all one pound of weight is. Enough to bring water up from zero to 3500 degrees in a nanosecond. Got it. Good. Let's move on. Now, do you begin to see what we can do here with this knowledge. Hey, remember way back at the start when we were talking about McDonalds food versus a Healthy choice dinner? Well, if not re-read that too. Then come back here. Now, if we find out our actual and true burn rate and stay 500 calories a day below it, or any amount below it we will lose weight until we reach the lower weight that equals our burn rate. In other words, If we stay 500 calories a day below our burn rate, in 7 days our bodies will release enough stored energy from those little fat filled water balloons to lose one pound. See how this works? (500 x 7 = 3500) if we eat 500 calories a day less than we burn for 7 straight days, then 7 x 500 = 3500 and that equals one pound of weight lost. It's a scientific principle. There is no getting around it. It must happen. It cannot not happen. If you burn 3500 more calories than you eat, you will lose a pound. It's like dropping a ten pound lead weight out of an airplane at 20,000 feet, it will fall to the ground. It won't float, it won't fly. It will fall. Gravity makes it so. If you consume 300 calories a day less than you burn you will lose a pound about every 12 days. (12 x 300 = 3600) You actually have a 100 calorie head start on the next pound to lose because 12 x 300 equals 3600, not 3500. Are you beginning to see it now? Once you know your burn rate you can calculate exactly what weight you are losing or gaining. Actually, if you know your burn rate and you count your calories truthfully and accurately you could throw out your scale. Just exactly what is supposed to happen will happen. You can bank on it. It cannot not happen, it must happen. Just like the lead falling out of the airplane, it must fall. It must happen short of a miracle of God. And if God did make that lead float in the air it's probably not a deviation from scientific law, it's probably an angel invisible to us holding it up in the air. I believe most miracles do not violate scientific laws of God. They are just called miracles because we can't see or don't understand what is happening so we call it a miracle. Like a caveman seeing someone with a Bic lighter. He might say, oh my, that guy can create fire right in his hands, its a miracle! Well, we know it's not a miracle, it’s just a 99 cent lighter. Its science, and God does not normally violate the scientific laws he put in place himself to run the universe. My point is I seriously doubt that some miracle is taking place if you don't see the desired results from your diet. Something else is wrong, either the burn rate is incorrectly calculated or the calories are incorrectly counted. (Wow, see how I got all the way back from lead falling out of an airplane, to Gods laws, back to dieting? Kewl huh?, LOL) Those three brain cells are really hopping now. Now, before you do it for a week (The diet, not what they do on the discovery channel) and get all discouraged if the scale doesn't reflect it right away let me tell you something. If you ate 3500 calories less than you burned you did lose a pound of fat. It's gone, it's burned. It's not there anymore. But, the scale might not show it right away because those stupid little water balloon type of fat cell storage holders. (I'm doing an analogy again you medical field workers, so don't get your feathers ruffled) are probably temporarily filled with water waiting for you to refill them with fat. If you don't refill them in a week or two they will shrink down from pin head size to pin point size and hopefully later disappear altogether. So if you diet, don't get discouraged if the scale doesn't show one pound less weight when you know that you consumed 3500 calories less than your burn rate. The weight loss you see on the scale, the true fat burned weight loss, is about 3 weeks behind. That’s right, number on the scale, the one pound less you weigh, is actually due to the pound of fat you burned three weeks ago. (if you didn’t pig out and exceed your burn rate and restock those little water balloons with fat) Do you see now? You really did burn a pound of fat and it's gone. But water or some type of fluid is temporarily replacing the fat. You can't see your progress on the scale right at the moment you burn off the fat. Again, it takes a few weeks to see the actual real results, bur it really did happen. If you ate 3500 calories less than you burned one pound of fat is gone from your body. Grasp that in you mind and hold on to it. It's true. Like I said, you might have temporary water weight in it's place for a short time so you don't see the weight loss on the scale. But, the fat is really gone. Really, it is. You know, like for real man, for real. Far freaking out huh? Many people start a diet and if they don't see miracle results in 30 days, they quit and say it didn't work for them. Well, once you understand that the results you see on the scale are anywhere from 3 to 6 weeks behind you will begin to feel a little better about it. It's like getting paid your overtime four weeks after you worked it. If you worked ten hours on Wednesday, usually it doesn't show up in your check on Friday. You have to wait at least a week for it if you are an hourly worker, perhaps two weeks if you are on salary, and some people get all of their overtime at the end of a month. The same thing is true for weight loss. You have it. You did it. You earned it. It's on the way. You just don't have the check in your greedy little paws yet. It's the same with dieting. Hang in there, the payday is coming. The exact time is not the same for everyone, but the eventual results are. Remember again, if you burned 3500 more calories than you took in you did burn off one pound of fat. It may not be apparent right away, but it did happen and the results will be forthcoming if you don't restock those little bugger fat cells. Do you see why most people fail now with dieting? Just about the time they are ready to really begin losing weight they become discouraged and quit. Or go on an occasional binge and destroy all of their hard work in one day. You must keep at least even with your burn rate or you will restock those fat cells after you have emptied them out. Don't go over your limit even one day out of the month. If 1850 calories is your burn rate, never excced it. Equal it if you must, but don't go over. If you go over you are filling those fat cells up again and you will have to empty them out again. One eating binge can destroy a month of hard work. That is one of the real secret methods to this diet. If you are going to a function where you will eat a lot, you must budget for it earlier in the day. That’s where those 210 calorie banquet TV dinners come in, the pot roast kind. If you know you are going to a big shindig, an Easter dinner, a 4th of July cookout, Thanksgiving, a Christmas bash, a graduation party, a wedding, whatever it is, budget your calories for it for the day. Eat two of those 210 calorie TV dinners during the day. Make that do so you have all of the rest of your daily burn rate to consume at the function. Or if a big dinner is at noon then when you get hungry later in the evening eat the lowest calorie item on your favorite low calorie foods list and make that do until tomorrow. Calorie counting is just like budgeting your money. If you are going to make a big purchase it's better to save up and pay cash than to charge it on the credit card. You will have to pay the piper someday. It's the same with calories. If you overeat your burn rate for a day that energy is stored in the form of fat. No way around it. Oh they say they have magic pills that make your food pass right through without digesting and charge you an arm and a leg for them. That’s your only weight loss from them though, the arm and the leg you lost paying for them. Even if they do invent some that really work, doesn’t that sound dangerous to you? Making food pass through your body without digesting properly? Hmm, that sounds like a lawsuit years from now when people start having complications later on. A dream come true for the lawyers, a nightmare for the users. So, lets just do it the right way, the simple way, the scientific way. Just eat less than you burn and the weight will gradually go away. Well, it's 3/9/03 and it's nine o clock in the morning and I have to be to church at 10:00 so I have to run. But there is more to this. I have about another 5 pages of information to share to help you get going with the program. Stop by on Monday or Tuesday and I'll have some more posted. Have a great day. TG |
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The Law of diminishing Returns They always say "The Last Few Pounds are the Hardest, " and that is indeed the truth. To find out why, you simply have to consult the chart. A sedentary 220 lb. person who begins a diet is burning 2640 calories a day. If they limit themselves to 2000 calories a day that means that 640 calories a day are burned off over and above what they are eating. Ah ha, but now comes the kicker. If that 220 lb. person gets down to 200 lbs with a goal of 180 pounds, what do you think happens? Well, lets consult the chart. See it? Now that the person is down to 200 pounds they are only burning off 2400 calories a day. So, our 220 lb. person was losing about a pound every 6 or 7 days. Once they reach 200 lb. and burn less calories per day because they are not feeding those fat cells to keep them full every day, now they only lose a lb. about 9 or 10 days. And on and on it goes. The lighter one gets, the less calories one burns, the less one loses even though one is eating exactly the same amount that they were at the start of the diet. Do you see it? When our hero gets down to 190 lbs, his burn rate is only going to be 2280 calories per day, not the 2400 he started with. So, to lose a pound (3500 calories) it now takes about 12 days to lose a pound. At 180 lb. it will take about 22 days to lose a pound and just below 170 lb. weight loss will stop completely, unless daily calorie intake is changed to a new limit lower that 2000. So, now that you know the facts, don't be discouraged when those last few pounds come off slower and slower and slower. Thats just the way it works. It's the law of diminishing returns for dieting. The more you lose, the more difficult it is to lose more. Once you understand this it may prevent you from being discouraged when it seems your diet is no longer working like it did at the start, because that is exactly what is happening and now you know the scientific reason for it. Remember, the more you lose, the harder it is to lose more, but do it anyway, for your health and happiness. |
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Fasting
In the early church fasting was a common practice. The Christians had to stay light on their feet to avoid the lions. Just kidding. Anyway, fasting between sunup and sundown twice a week was the norm. The Pharisees fasted on Monday and Thursday so the Christians fasted on different days. If you want to increase your spiritual attunement and at the same time lose weight try fasting. Rather than wait for sundown I just use 6:00 PM as the time to break the fast summer and winter. Fasting during the day forces your body to dip into the fat reserve cells and convert some of them to energy for use during the daytime. If you practice fasting once or twice a week you can be sure that you are forcing you body to burn stored energy. Friday is a great day for it, especially if you go out to dinner or attend social functions on Friday evenings. By doing so you will usually be able to have a nice dinner with desert without going over your daily burn rate limit. The Didache is one of the earliest documents we have from the beginning of the Christian era. It outlines the instructions from the Apostlles to new converts and new churches. See Doctrine for more information on this topic. The Didache - Chapter 8 8:1 Do not let your fasting be with the hypocrites, for they fast on the second day and the fifth day of the week [Monday and Thursday], but you shall fast on the fourth day and the day of preparation. [Wednesday and Friday] (Note: This was included so that the Gentile converts would not appear to be following the practices of the Pharisees and legalists the very ones who brought the charges against them in the first place.) 8:2-3 Neither pray as the hypocrites, but as the Lord commanded in his gospel: "Our Father in heaven, hallowed be your name. Your kingdom come. Your will be done, as in heaven, so also on earth. Give us today our daily bread. And forgive us our debt, as we also forgive our debtors. And lead us not into temptation, but deliver us from evil, for yours is the power and the glory, forever." Pray this way three times a day. |
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Bible Verses Concerning Gluttony, Food And Self control (Prov 23:1-3 NASB) When you sit down to dine with a ruler, Consider carefully what is before you; And put a knife to your throat, If you are a man of great appetite. Do not desire his delicacies, For it is deceptive food. (Prov 23:20-21 NASB) Do not be with heavy drinkers of wine, Or with gluttonous eaters of meat; For the heavy drinker and the glutton will come to poverty, And drowsiness will clothe a man with rags. (Prov 25:28 NIV) Like a city whose walls are broken down is a man who lacks self-control. (Gal 5:22-24 NIV) But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control . Against such things there is no law. Those who belong to Christ Jesus have crucified the sinful nature with its passions and desires. (Phil 3:18-20 NIV) For, as I have often told you before and now say again even with tears, many live as enemies of the cross of Christ. Their destiny is destruction,their god is their stomach , and their glory is in their shame. Their mind is on earthly things. But our citizenship is in heaven. And we eagerly await a Savior from there, the Lord Jesus Christ, |