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About Losing Weight
Studies show that every year, "losing weight" is the #1 New Year's resolution (Kassirer. 1998).
- "People buy low-calorie and low-fat foods, deny themselves desserts, drink only artificially sweetened beverages, join commercial weight-loss clubs (and buy their special and especially expensive prepared meals), visit “fat farms,” take diet pills of one sort or another, submit to liposuction, and exercise obsessively to burn calories. Every new remedy is greeted with a wave of enthusiasm, from amphetamines and thyroxine in the 1960s to Olestra, fenfluramine, and phentermine (fen–phen), and sibutramine in the 1990s. The goal is to reach the elusive American ideal, to be slim, fit, and forever young" (Kassirer. 1998).
Does what Kassirer et al. describe in their 1998 article sound remotely familiar? If so, this research paper is for you, assuming you have the desire and the discipline.
In this article, we’ll detail lifestyle decisions designed to aid you in your weight loss quest, from proper rest and recovery, to exercise (just move), a healthy nutrition plan, motivation, and supplementation. And, we’ll introduce a safe and healthy weight loss aid, the AgeForce Weight Management Patch, as one more tactic to help reach your goals.
99% Of The People Who Make New Year's Resolutions Make One That that Includes Losing Weight
"Expend more energy than you consume!" That sounds easy. Unfortunately, the "calories in" versus "calories out" equation has more than the two parameters, intake, and expenditure. Due to the subtle, yet sophisticated ways in which energy intake and energy expenditure, directly and indirectly, influence each other, losing weight is more complicated than the shiny articles in the men's and women's magazines would suggest.
If you have acquired a significant amount of unwanted body fat, you are usually not going to achieve ambitious weight loss goals within one year. As such, you must realize a "New Year's resolution" is not going to suffice.
Make Your New Year's Resolution a New Life's Resolution!
Rather than a new year's resolution, your next and last weight loss program should thus start with a "new life resolution." Unless you are willing to make an ongoing commitment, you are not going to achieve the fit and toned body you desire for the rest of your life. Shocking?
Okay, that being said, let's see what ongoing commitment, desire, and discipline entails:
#1 Stick to Regular Sleeping Habits and Get 6-8 Hours of Sleep Every Night!
Studies show significant correlations between obesity and a lack of sleep or, to be more precise, a lack of regular sleep patterns (Penev. 2014; Coughlin. 2014). Seven to eight hours of sleep and being in bed at a fixed time every night should be your objective. That's not only because this may decrease your appetite and reduce your desire for sweet and salty junk foods by (62% | Tasali, 2014), but also because your life could depend on it.
A 2009 meta-analysis indicates that sleeping less than seven hours per night has repeatedly been shown to be associated with up to 100% increased mortality risk
Figure 1: A 2009 meta-analysis indicates that sleeping less than 7h per night has repeatedly been shown
to be associated with up to 100% increased mortality risk (Gallicchio. 2006).
For many of us, sticking to regular sleep patterns can be challenging. To help you adhere to your new sleeping routine, we have compiled a list of tips:
Rituals, like brushing your teeth ten minutes before you go to bed, or changing into your pajama will help you to stick to the routine.
Sleeping in a pitch-dark room and using earplugs will help you to improve your sleep quality.
Having a low temperature in your sleeping room – 19 °C and a blanket are optimal according to sleep experts. A recent study from the National Institute of Diabetes and Digestive and Kidney Diseases even indicates that sleeping in cold bedroom can even improve your glucose metabolism and increase the amount and activity of metabolically active brown fat in your body and may thus help you lose weight in the long(er) run (Lee. 2014).
Figure 2: Brown adipose tissue volume and activity in 5 healthy men after sleeping at
room temperatures of 24°C, 19°C, 24°C and 27°C for one month, each,
consecutively respectively (Lee. 2014)
And while the increase in BAT (Brown Adipose Tissue) volume and activity returns to normal level after one month of sleeping at 19°C versus 24°C, doing it consistently could, as Lee et al. point out, "open avenues to harnessing BAT for metabolic benefits" (Lee. 2014).
#2 Get Off the Couch and Take the 10,000+ Steps a Day Approach to a Leaner Self
Table 1: A blueprint for standard and advanced training routines
You do not have to become a marathoner or start every day with a ten-mile jog. If you have been a couch potato for at least ten years, just move, start by using a step-counter. Make sure you get in at least 10,000 steps a day. If you fail your goal for two days in a row, make up for the missing steps by an extended walk in the park.
While being more active, taking the stairs and walking to the office, instead of taking the bus is important, doing that is not enough to develop the physique most of us are dreaming of. The logical next step is to embark on a workout program with three workout days for beginners and five workout days for advanced trainees.
Both routines require less than one hour of your time on three or five days of the week and are designed to promote the reduction of body fat while maintaining or increasing lean mass.
The conservation or increase of lean mass makes the difference between short-term, non-sustainable weight loss that leaves you lighter, but not sexier or healthier, and long-term, a sustainable fat loss that leaves you lighter, sexier and healthier for both men and women (Ravussin. 1988; Stiegler. 2006). Incorporating strength training into your weight loss routine is not optional. It’s mandatory.
The same goes for high intensity interval training (HIIT). Numerous studies have shown that HIIT will ramp up your metabolism, improve your glucose management and promote fat over simple weight loss in both lean and obese individuals (Buchhei. 2013; Sloth. 2013; Karstoft. 2013). Also, working out intensely (resistance training and HIIT), has another significant advantage: High intensity exercise, like running curbs the cravings and reduces the energy intake of the trainees compared to low-to-moderate intensity exercise.
Figure 3: Effects of exercise duration and intensity on energy intake; exemplary study results from Larson-Meyer et al. (2012) – While both, high intensity exercise (running) and low intensity exercise (walking) will expend additional energy (EE), the latter induces an increase in energy intake (AEI) that is larger than the amount of energy that was expended during the walk.
As the data from Larson Meyer et al. (2012 | see Figure 3, right) indicates, running will effectively reduce the energy balance (REI) by 193 kcal, while walking, despite increasing the energy expenditure by 333.83 kcal will increase the post-workout energy intake to an extent that will completely negate the benefits. Specifically for those of you who are still huffing and puffing like crazy during the HIIT session on Monday (3-Day Protocol) the steady-state cardio session on Friday will be a highly effective tool to improve overall conditioning and to give your body a chance to burn the circulating free fatty acids and triglycerides. A 2014 study by Keating indicates that obese individuals will see greater changes in body composition with steady-state versus high intensity interval training (Keating. 2014).
And for those of you who are lean and fit, there may be room for steady-state "classic" cardio training in your regimen. You should be aware though, that HIIT is the more time-efficient fat burning exercise; and that it has the critical advantage of being scalable even for the fittest of you. In contrast to steady-state cardio, where you cannot increase the duration or intensity infinitely, there is always room for pedaling faster and doing another interval with HIIT training, without running the risk of running yourself into the ground (literally).
#3 Don't "Diet"! Change Your Diet – Forever!
Now a lack of exercise is one thing; the most common reason people do not achieve their weight loss goals; however, is a different one. It is "dieting." This may sound absurd at first. Still, the whole concept of "going on a diet" to lose weight temporarily is intrinsically flawed because it implies that you would be allowed to go back to your previous eating habits when the unwanted extra weight is lost. This, however, is not going to happen, unless you want to ruin your results and end up fatter and unhealthier than before.
Successful dieters usually do not change their energy intake drastically. They determine their baseline requirements by tracking their overall energy intake for two weeks and reduce the number of calories they consume daily by 25% - 30%. So, if you have counted calories for two weeks ending up at an intake of 28,321 kcal (total), your average daily energy intake before the switch is 2022.93 kcal/day, and your new target intake would be 75% of that or 1517.2 kcal/day.
Do not trust the quacks on the Internet, who will tell you that you do not have to cut your energy intake to lose weight.
Even if you are following a ketogenic diet, the weight loss will not occur magically without a reduction in energy intake. A reduction which is, in case of this particular high fat diet, induced by a general decrease in appetite and, more importantly for most dieters, the inability to eat all those foods that have previously been promoting the unconscious overconsumption of energy like cookies, candy, pies, pizza, fries, burgers, etc. The same overconsumption of energy that is responsible for the unwanted belly fat you see, when you are trying to look at your feet.
Figure 4: Even in obese subjects a moderate energy restriction (-30%) is more effective than a severe one, because the amount of body fat that's lost per calorie you don't eat is higher and the nitrogen and consequently, the lean mass loss is reduced (Sweeney, 1993)
Consume a Whole Foods Diet with a High Amount of Protein and the Right Macronutrient Composition for Your Current Weight and Activity Level
How much you eat is not the only thing that counts. On the contrary, what you eat does matter! It does, of course, make a difference if you are living on Twinkies and Dingdongs all day or eating a whole-foods diet with a relatively high content of high-quality protein sources like lean meats, chicken, fish, dairy, eggs, and, if you want to, protein powders. At the same energy intakes, the latter will have you lose more fat, and less muscle than the Twinkies and Multivitamin supplement diet Mark Haub used to lose 27 pounds back in 2010.
Now, "high protein" does not mean that 50% or more of your energy intake should come from protein. It means that each of your meals should contain 30 - 40 grams of high-quality protein, i.e., a protein with a high amount of essential amino acids, such as fish, meat, dairy, eggs, soy, chicken, etc. By sticking to this rule of thumb and consuming three square meals a day, you will be able to fix your average protein intake at a minimum of 90 - 120g per day and to:
Increase the Satiety Response to each of the Meals You Consume
Improve the Post-Prandial Glucose Utilization,
Raise the Post-Prandial increase in resting energy expenditure
Trigger an increase in protein synthesis,
Help conserve muscle mass while you are dieting,
Furthermore, the "30 – 40-gram rule" will give you some orientation in terms of which foods to eat and how to combine them.
What about Fasting?
It depends on your ability to use fatty acids as fuel, whether you are going to benefit from intermittent or alternate day fasting. If you want to give it a try, there are two variants of fasting you should keep in mind: (1) Intermittent fasting, where you usually skip breakfast ( and optimally lunch) and follow an 18 hour fasting, 6 hour feasting diet, as well as (2) alternate-day fasting, where you eat as much as you want, while keeping an eye on not overeating, on one day and stick to 800 kcal with at least 100 grams protein (total) in three square meals on the other day. Both can work, but there is still a lack of evidence that would confirm that intermittent fasting or alternate-day fasting are necessarily superior to "regular" dieting.
A meal that consists of nothing else but salad leaves with a surprisingly high carbohydrate and high fat "yogurt dressing," for example, is a "no-go" for anyone following this simple rule of thumb. Buying the same salad with a simple vinaigrette dressing (vinegar and oil) and adding a can of tuna on top, however, would be a good and easily obtainable lunch for anyone who has no access to quality foods at work or while traveling.
Figure 5: Overview of possible dietary macronutrient compositions for sedentary obese,
slightly chubby, active and athletic, active individuals (please read the text for elaborations).
Another thing to take into consideration with every meal you consume is the macronutrient distribution. For the sedentary obese person, who may suffer from chronic inflammation and diabetes, as well, it is best to cut out carbohydrates entirely until they have lost enough weight to qualify as "overweight" or takes up an intense exercise regimen.
he ketogenic diet is thus a "diet" in the classic sense. When a certain amount of weight is lost, and a certain degree of regular physical activity is reached, the formerly obese person would reintroduce carbohydrates into his or her diet, while increasing the intake of satiating, muscle-building protein. For the slightly chubby but active and the athletic, active individual, the dietary composition is given in the form of threshold values and the recommendation to satisfy the rest of his or her daily energy requirements with carbohydrates. How does that work? Let's consider the following two examples:
Obese, sedentary man
Chubby, active woman
Athletic, active man
Daily kcal goal
Table 2: Example of how the recommendations in figure would turn out for three different individuals
You should be aware, though, that the above recommendations are a rule of thumb. Some people may function better on high fat, low carbohydrate diets, even when they are already lean and highly active. For most people, switching back to a "regular" diet that does not exclude any of the three main macronutrients is the more practical and more sustainable solution. If that does not work for you, experiment with different macronutrient ratios.
#4 Take Supplements but Choose Wisely and Don't Overestimate their Power!
Some of the protein in your diet may come from protein supplements, particularly for those of you who work out. Thirty grams of whey protein consumed within one-hour post-workout, will promote an anabolic response and help you maintain and build lean muscle mass.
Extreme pH changes in the stomach as well as the small and large intestine
Billions of bacteria that guard your intestines
The gut immune barrier, which constitutes a "first line of defense" against intruders
As you might imagine, it’s challenging to formulate an oral weight management supplement that can effectively survive this onslaught. How much of the original active ingredient makes it into your bloodstream? The loss of active ingredients can range from a few percent, such as in caffeine to 90% or more. Perhaps this explains why so many diet aids leave you with the jitters, but no weight loss.
You’re paying for oral supplements that are largely destroyed by stomach acid, filtered out by your liver, or eliminated. Why bother with oral supplements that lose so much of their effectiveness?
The AgeForce Weight Management Patch
The AgeForce transdermal weight control patch features an exclusive weight management formula with hoodia appetite suppressant and seven specific peptides that burn fat safely, plus 7-Keto DHEA to keep new fat from being stored.
With a transdermal fat burning patch, the active ingredient bypasses your digestive system, and your bloodstream absorbs it. The best weight loss patches provide controlled delivery over a prolonged period and are easier to use.
A fat-burning patch is also great for people who have a difficult time swallowing pills, and they’re painless and convenient.
#5 Start Today, Not on New Year's Eve!
We hope we’ve delivered on providing guidance to implement those lifestyle changes required to meet your weight management goals; proper rest and recovery, exercise, a healthy nutrition plan, motivation, and supplementation in the form of the best weight loss patch available from AgeForce.
Now that you know what it takes to turn your life around, the last advice we can give you is to start today!
Buchheit, Martin, and Paul B. Laursen. "High-intensity interval training, solutions to the programming puzzle." Sports medicine 43.5 (2013): 313-338.
Coughlin, Janelle W., and Michael T. Smith. "Sleep, obesity, and weight loss in adults: Is there a rationale for providing sleep interventions in the treatment of obesity?" International Review of Psychiatry 26.2 (2014): 177-188.
Gallicchio, Lisa, and Bindu Kalesan. "Sleep duration and mortality: a systematic review and meta‐analysis." Journal of sleep research 18.2 (2009): 148-158.
Karstoft, Kristian, et al. "The Effects of Free-Living Interval-Walking Training on Glycemic Control, Body Composition, and Physical Fitness in Type 2 Diabetic Patients A randomized, controlled trial." Diabetes care 36.2 (2013): 228-236.
Kassirer, Jerome P., and Marcia Angell. "Losing weight--an ill-fated New Year's resolution." The New England Journal of Medicine 338.1 (1998): 52.
Keating, Shelley E., et al. "Continuous Exercise but Not High Intensity Interval Training Improves Fat Distribution in Overweight Adults." Journal of obesity 2014 (2014).
Lee, Paul, et al. "Temperature-acclimated brown adipose tissue modulates insulin sensitivity in humans." Diabetes (2014): DB_140513.
Penev, Plamen D. "Shortened Sleep Time and Obesity." Treatment of the Obese Patient. Springer New York, 2014. 113-120.
Ravussin, Eric, et al. "Reduced rate of energy expenditure as a risk factor for body-weight gain." New England Journal of Medicine 318.8 (1988): 467-472.
Sloth, Martin, et al. "Effects of sprint interval training on VO2max and aerobic exercise performance: A systematic review and meta‐analysis." Scandinavian journal of medicine & science in sports 23.6 (2013): e341-e352.
Stiegler, Petra, and Adam Cunliffe. "The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss." Sports Medicine 36.3 (2006): 239-262.
The Food and Drug Administration has not evaluated the statements on this resource education page. Natural ingredients mentioned are not intended to diagnose, treat, cure or prevent any disease. No nutrient claims are made. All content is shared as educational information and is not meant to be construed as medical advice, nor should any content be used to self-diagnose or treat any medical condition; the material on this page does not take the place of professional care provided by a physician. The information on this page is fully referenced from source material published from studies and clinical trials available online.
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