Avoid “The Biggest Loser” Influence on Your New Year’s Resolution
July 4th, 2008 by Go Weblog
While it is encouraging to see TV providing a positive outlook on tackling the American obesity epidemic, the reality show “The Biggest Loser” mislead viewers by promoting incredulous, confusing and sometimes dangerous weight loss figures. In response,
Dismiss expectations of “huge” weight loss amounts
Amazing! The biggest loser in week 1 of the show lost twenty-eight pounds of “weight” in a week. At this rate in three months all that would have been left is a grease stain!
These figures are simply unrealistic as they extend way beyond the natural capacities of the body’s self regulation of balance called homeostasis. The human body is unable to make such adjustments and remain physiologically intact. It seems this logic thumbs its nose at people with even a thread of knowledge about nutrition and physiology.
(Incidentally, I emailed the nutritionist supervising the show and have yet to hear a response back to explain the massive weight loss figures).
“Weight loss” is a relative term
Body weight is probably the most popular method of measuring the success of a fat loss program. The Biggest Loser show is a classic example of the uselessness of weight measurements as demonstrated in the wide variety of huge weight loss figures.
Monitoring weight changes alone is flawed and loses its significance since there are many factors that can confound the result. In fact, if resistance exercise forms part of the fat loss plan, it is unhealthy and misleading to assume success can be measured simply by monitoring body weight changes alone.
How much of the “weight loss” would have resulted from fat losses?
The first question a viewer might have is: “Did the contestant lose 28 pounds of fat?”
The answer is a resounding, echoing “NO!” If the weight loss resulted entirely from fat loss (actually the whole aim of the Show) then the individual would have needed to consume -98 000 calories a week or -14 000 calories a day! (28 lbs x 3 500 cal/lb fat = 98 000 cal./ 7days = 14 000).
In other words, even if the individual ate absolutely nothing, he would have been required to expend the equivalent of 14 000 calories of energy daily - a physical impossibility.
Even if this amount of weight loss were in fact real, the actual amount of contributing fat loss would probably be on the order of 10 - 20 % of this value.
How much of the “weight loss” would have resulted from lean muscle tissue loss?
It is highly likely the contestants were placed on highly restrictive diets. Combine this with expending large amounts of energy with exercise, and it’s fair to assume that a good percentage (probably about 20-25%) of the “weight loss” resulted from lean muscle tissue loss.
While it is true that performing resistance training will minimize losses, it is impossible to lose large amounts of body “weight” without losing a fair amount of lean muscle tissue as well.
Here’s why: when consuming a calorie-restricted diet, stored carbohydrate (called glycogen) in the muscle and liver will be lower than normal. Intense exercise such as lifting weights, running, jumping jacks etc. rely heavily of the use of carbohydrates to fuel it. Liver glycogen is responsible for maintaining blood sugar (glucose) levels, and during intense exercise it is inevitable that blood sugar will begin to drop, especially if consuming a low calorie diet.
When liver glycogen stores become increasingly depleted, blood sugar levels fall and hypoglycemia sets in. In response, the body begins to use amino acids (the building blocks of protein) to “make” new glucose for use by the brain and nervous system in a process called gluconeogenesis.
Skeletal muscle is the body’s primary “store” of protein and as a result, this valuable tissue is sacrificed when blood sugar drops. Muscle, which is composed mainly of water and weighs comparatively more than fat tissue - contributes a larger percentage to weight loss (”muscle weighs more than fat”).
Remember also that lean muscle mass determines metabolic rate too - so loss of muscle directly lowers metabolic rates - making future weight loss even harder.
How much of the “weight loss” would have resulted from fluid losses?
Again, if the values were to be taken with a grain of salt, dehydration would probably account for a largest percentage (50-60%) of the weight loss. Water is very dense, and a percentage or two reduction of normal body fluid balance can yield great “weight loss” values. This is the motivation behind the “amazing” results seen with body wraps and exercising in rubber suits. Unfortunately, reality quickly fades when the person hydrates themselves to normal values.
Carbohydrate storage is accompanied by significant water storage - one gram of glycogen (stored carbohydrate) requires the storage of approximately 2.7 grams of water with it. So if for example, glycogen stores are depleted from intense exercise and never fully replenished due to carbohydrate (calorie) restriction, then the individual will “seem” lighter because of decreased water retention.
Low calorie and “ketotic” (ketosis) diets tend to have a dehydrating effect on the body anyway since the products of this type of low-calorie metabolism (ketones and urea) must be eliminated via the urine.
Body composition is the key to monitoring success and ensuring motivation and adherence in a weight-loss program
Had the show monitored each contestant’s body composition instead of strictly using body weight changes, this would have been a much more effective and credible way of determining fat loss progress. What is very ironic and puzzling is that each contestant’s dimensions and body composition measurements were actually taken in the first episode, but the results were subsequently completely ignored!
Body composition is the measure of what percentage of the body is composed of either fat (adipose tissue) or lean tissue (muscle and bone). Body composition analysis is the only reliable method of determining fat loss and muscle gain and observing bodily changes when scales and tape measures are unable to do so.
An experienced personal trainer or exercise physiologist can perform body composition analyses to help to track progress during a weight-loss program. While body composition can be measured by using skin fold measurements, probably the most accurate and affordable means of determining body composition is through a procedure called Bioelectrical Impedance Assessment (BIA). BIA is comparable to underwater weighing - the “gold standard” of body composition and in many instances will even calculate metabolic rate and hydration status.
Aim to lose about 1% of your body mass a week
If you don’t have access to a body composition assessment service and the scale is your only resort, then it is recommended that you aim to lose 1 - 1.5 % of you body mass a week to ensure safe and permanent fat loss. Look to increase your energy expenditure/output higher than your energy intake (negative calorie balance) with a sensible calorie-controlled diet and regular exercise, including resistance training.
The human body is a master of adaptation and ensuring survival - quick losses of large amounts of weight are unlikely to be permanent as the body’s homeostatic control mechanisms will not tolerate large fluctuations in body mass.
In conclusion, while The Biggest Loser may have served as a valuable source of inspiration for some, it is hoped that this article has highlighted some of the problems associated with strictly using body weight changes as a means of measuring fat loss success. A successful and healthy fat loss program will focus on body composition and dimension changes rather than focusing solely on the amount of “weight” lost.
David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. He offers BIA assessments and various other types of fitness related services. More articles and information can be found at http://www.bossfitness.com
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Tags: biggest loser, body composition, fat loss, lose fat, lose weight, new year resolution, weight lossModified Mediterranean Diet
July 3rd, 2008 by Go Weblog
The Mediterranean diet has been identified as the secret of greater life expectancy among the people of the Mediterranean region. Mediterranean cuisines are a combination of vegetables, nuts, fruit, legumes and beans cooked in olive oil, with a moderate intake of dairy products and red wine. They consume very small quantities of animal fat, meat and sugar in their diet, on a weekly or monthly basis. This nourishing balanced diet along with an active life style help prevent some of the chronic diseases of the heart, as well as cancer, diabetes and gallstones.
Researchers have identified the traditional Mediterranean as a healthy diet compared diets rich in animal fats and products. Americans and Europeans consume poultry, eggs and red meat cooked in animal fat such as butter or margarine that are a rich source of saturated fat. The intake of such food with little or no fiber, deficient in essential vitamins, minerals and nutrition vital to the human body, runs the risk of these people developing obesity, various types of cancers, heart diseases and a shortened life span.
The Mediterranean diet was thus modified for the wider population. In fact, the modified Mediterranean diet is an anti-aging diet, designed to improve the life expectancy of older people. The diet is not a part of any weight loss program, but a healthy diet combined with an active lifestyle are encouraged. The diet recommends a daily serving of vegetables, fruit, legumes, beans and cereals with low amount of milk, yogurt and cheese. The food should be cooked, garnished or dressed with olive oil(a low saturated fat and anti-oxidant). Poultry and meat should be consumed occasionally. In fact, the Mediterranean diet recommends the intake of oily fish to poultry, as it is a good source of protein and Omega 3 fatty acids that are good for the heart. A healthy diet of modified Mediterranean diet relished by aging people consists of mainly vegetables, fruit and fish.
Mediterranean Diets provides detailed information about Mediterranean diets, Mediterranean diet benefits, Mediterranean diet cook books and more. Mediterranean Diets is affiliated with Mangosteen Fruit.
Tags: mediterranean diet, mediterranean diet benefits, mediterranean diet cook books3 Reasons to Not Use the Hoodia Diet Patch
July 2nd, 2008 by Go Weblog
You might disagree, but hear me out on this….
The so called hoodia diet patch is one product to avoid if you want to try hoodia, the amazing weight loss plant that is garnering a great deal of media attention for its ability to reduce the amount you eat and help you lose weight.
Why do we not like the hoodia patch?
For three simple reasons:
1. Most of the hoodia diet patch products we’ve seen claim their product will work more effectively than hoodia pills or capsules because it will enter your bloodstream quicker, bypassing your stomach and, therefore, give you faster and better results.
The hoodia patch is supposed to work by placing it directly on your skin and then the hoodia will be time-released from it, passing through your skin and into your bloodstream.
The end result is that you’ll supposedly be less hungry throughout the day and lose weight as you consume less calories.
This is a great theory….but a speculative theory is all it is.
There is no proof whatsoever that the hoodia diet patch works, let alone works better than hoodia pills and capsules despite what some of these patch sellers try to claim.
We have yet to find one real, scientific, clinical study showing the hoodia patch works better than other hoodia products on the market.
It’s rather unethical to suggest in an underlying way — as some of these sellers try to do — that the hoodia patch is going to be as effective as similar patches on the market, such as the famous nicotine patch or birth control patch.
What’s important to know is that these other patches are prescription based (although nicotine patches can now by purchased OTC, but they started off prescription).
What this means is that they had to undergo rigorous scientific, clinical studies before they could hit the market and claim they are effective.
To the contrary, no hoodia patch on the market is prescription based, and none had to undergo efficacy studies….so there is just no way they can claim that they work better than hoodia pills and capsules.
2. The Sans Bushmen, the tribe in South Africa that has been using hoodia for thousands of years and first discovered its properties, do not use the hoodia diet patch. This may sound like I’m trying to be cute or sarcastic, but I’m actually making a very important point.
If you think about it, they cut off a piece of the plant, skin it, and eat the core to derive its appetite suppressing benefits.
Now, ask yourself the simple question: what would be more closer to what the Sans Bushmen do: stick a patch on the body allegedly transferring the hoodia benefits or swallow a capsule that is made up of whole hoodia plant that has been ground up and put into a pill? Exactly.
3. Phytopharm, the company that owns the patent rights to the active ingredient in hoodia gordonii, called P57 conducted a clinical double-blind, placebo-controlled study using the active ingredient (P57) that is a hoodia gordonii extract — NOT some new fangled hoodia patch.
In fact, if you look at Phytopharm’s website, you will see the statement: “Only Phytopharm’s patented Hoodia gordonii product is botanically verified to contain pure Hoodia gordonii and has quantified levels of the chemical constituents that produce the anti-obesity effects.”
Trust us, they would not be saying that if it weren’t true since they would face serious legal consequences as an established pharmaceutical company.
So, what does that fact tell you? It tells you no seller of hoodia diet patch can even say their product conclusively works for weight loss, much less claim it works better than hoodia capsules or pills!
Now don’t get me wrong…I’m not saying every hoodia pill or capsule product on the market is going to be good either. On the contrary, many of the products floating around have been found to be fraudulent — that is, not even contain any real hoodia gordonii in it.
But, if given the choice to use a hoodia capsule made with genuine South African hoodia gordonii or a hoodia patch, we’d much rather opt for the capsules.
Perhaps there will come a day in the future where there will be a hoodia diet patch proven to work effectively in real, clinical studies…but until that day, we’ll pass on the patch.
Get more info on the hoodia diet patch and learn how to choose a quality hoodia product at http://www.hoodia-gordonii-central.com
Tags: hoodia diet patch, hoodia patch