published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts.
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Expert Solutions: Metabolism Mistakes
SparkPeople experts and coaches weigh in on the top 4 metabolism mistakes even smart dieters make
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I found alot of good guidelines to try out. The article on metabolism was quite enlightning..I was told that if you stop smoking that this slows your metabolism down? Is this true? I stopped smoking 1 month ago.... yeah me :)
It is taking me a while to eat enough daily, but I am getting there....exercise dancing, marching, jogging, walking and some from your circuit are great..I feel sluggish if I don't do something...
I am so glad I was guided to Sparks
Jen said in the first paragraph about diet pills "I get a lot of "Ask the Expert" questions about diet pills. I think most people know that they shouldn't take them long term, but don't really understand why".
I don't take diet pills because i am not foolish enough to think they will work long term but I read and re-read the section about diet pills and did not see WHY they are bad for me. I know I can get the feeling of fullness by just eating fresh healthy food but I would have liked getting the information as to what is specificly bad about diet pills other then messing up your metabolism because poor eating can do that too.
I tried diet pills one time. I was going to start eating better and exercising more, but I thought it might help me start losing weight faster. I would not recommend them at all. They are not cheap for one thing. The store brand had caffeine, so my heart would beat too fast when I worked out and I had trouble sleeping. They also gave me bad diarrhea. I didn't notice my appetitte changing that much. I don't think I ever finished the bottle. But I know that I would never use them again.
Talk about an "aha" moment! While reading this article, particularly the sentence about reducing calories by 500 to lose a pound a week, I realized I'd been beating myself up unnecessarily. I've been trying to limit my caloric intake to 1,500 per day, and then beating myself up most days because I went over by 50 to 100. All this while steadily losing 2 pounds a week. Maybe at the weight I am now I can lose weight at 1,600 calories a day. Now, why didn't I figure out this sooner? Because I fell into the less is more trap, exactly as described in that section of the article. Thanks for turning on the light bulb for me!
Thanks for the great comment Crins15! I have to agree. I have had the most success in terms of cardiovascular, muscular, endurance and weightloss improvements doing high intensity intervals.
Earthnut - I don't think its that you shouldn't workout in the Fat Burning Zone, its just that since this zone is not very high intensity you don't tend to burn as many calories, so the progress is much slower then if you work out at higher intensity. You could walk on a treadmillt for 60 min at the fat burning zone and burn 250 calories OR you could run on the treadmill for 25-30 min and burn 250 calories... either way you've burned 250 calories. But you're definitely getting more out of your time at higher intensities. Not to mention you get much better cardiovascular benefits from higher intensity workouts. Where your heart rate isn't as elevated at lower intensities it isn't getting as good of a workout either. There are tons of studies showing that high intensity interval training is better.
Hope that helps!
There is one diet pill that does work, its called PGX Daily. I use it myself after hearing what my mom said about her aunt. She was a very big person and was on these pills and after a year is now the size of my younger sister(like 170 ish) they also help with blood sugar and cholesteral too.
I speculate the comment about not staying in the "Fat Burning Zone" has to do with thinking that slow and steady exercise is how to burn fat. That's fine, but if we stay in the same place, we'll stop burning fat because the workout becomes too easy. I'm in relatively good shape, and from what I've seen on aerobic machines, the "Fat Burning Zone" keeps my heart rate in the "warm up/cool down" area - it's not rigorous enough. I don't sweat enough if I stay there.
It's better to vary the intensity of a workout and get above that zone (or to the top of that range, depending on your fitness level) every few minutes. Intensify, return, intensify, etc. We WILL burn fat and calories by doing that, not by keeping the heart rate low and steady throughout the entire workout. from other articles I've read on Sparkpeople, shaking it up in this way -- and crosstraining - are what we need to do!
Responses from personal trainers were interesting and enlightening and confusing.
I agree with the comments that I had hoped for more detail and exposition in the article, even if it had to be broken into a couple of articles.
I find many of the Spark articles a bit heavy on the rah, rah and light on useful, documented information. Having said that, however, one cannot argue with the 'price' for spark - so I take what find useful and don't worry about the rest.
OK, so if you're not supposed to exercise in the “Fat Burning Zone”, then how ARE you supposed to exercise?!
Hello. I liked this article and having been someone who's always had chipmunk energy, it's been a bit of a facer dealing with retained weight. I know that skipping meals (too busy), high stress and now it looks like loss of sleep (6 to 6 1/2 is good for me, but I often stray in to 4 1/2 and 5 because I can usually rev up my motor at will) all likely contributed to this. I haven't paid much attention to the factor or sleep deprivation but this one gave some interesting points, which I think could be expanded upon in a separate article.
This was a good article with some helpful advice. I am particularly interested in the correlation between sleep deprivation and weight-gain, and would have liked to see some some links or reference material for the "numerous studies" mentioned. For the past 10 weeks I have been involved in a high intensity Boot Camp - run for 1 hour at 5 am every morning, 6 days per week. I've estimated my average burn is 800-1000 cal. I've seen significant decrease in my BMI and have lost inches, however I have not lost a significant amount of the belly fat, and have not seen the dramatic changes I expected after investing so much time and intense effort. However, I have been averaging only 4-5 hrs of sleep per night for weeks on end - the catch-22 of being able to participate in the Boot Camp. I've wondered if my sleep deprivation is preventing me from having all of the benefits and results I should be? If there are any links you could provide to the studies that have been done, I would be interested in reading those. Thanks! - HK
The premise of this article was good--but SP could have done so much more with it than three short pages. Like other posters remarked, the experts could have done a much better job explaining they "whys". I was expecting a "What to Do to Increase Your Metabolism" but it wasn't there.
It would be more helpful if this article discussed WHY you shouldn't work out at lower intensities and at what intensity you SHOULD work out at. Also WHY diet pills so bad.
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