Calories | Weight Loss Blog (Lose That Tyre)

Can a Exercise Bike Cut 16 Years off Your Age?

September 28, 2009 By Mark

21334212_20379b552e[1] Is cycling or using an exercise bike that good for you? Doing any exercise is better than none at all, some women in their 50’s were part of a group. Who were monitored when they did a certain type of exercise, this took place at the University of California.

The tests from the research found that when they exercised for one hour a week, their blood pressure stabilised and their heart rates were better. And their rate of fat burning skyrocketed to an extra 10 percent. The report found that post menopausal women can have the same benefits from endurance exercising that younger women do.
One of the researchers said;
[Read more...]

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Filed Under: Exercise Tagged With: calories, Exercise

Are Food Labels Accurate as Regards Calories

July 27, 2009 By Mark

3220023222_3ab350d919[1] You could be anywhere whether it be, a take-away food store or a supermarket and looking at a particular item, just to see how many calories it contains. When we are trying to lose weight this becomes quite an important decision.

As to what we put in our shopping baskets for our weekly shop. So we always tend to take in good faith what is written on the particular label of said food product and probably don’t think any more about it.

But exactly how accurate are they, we know that in order to keep our weight under control that women need to consume 2000 calories per day and men 2500 calories per day.

But how do we know exactly how accurate the labels that we read every day whilst food shopping. Can we eat what we want ? and know without doubt we are eating the right amount of calories per day.

Surely maintaining your weight is merely a case of calories in calories out, so if you have a deficit of 3500 calories per week which works out at about 500 calories, per day times by seven, then you will lose the one pound of fat per week. In order to maintain a healthy weight loss.

So can we rely upon what we are reading on the labels, well according to a band of researchers apparently not, they are not as accurate as once thought.

What they say is the method of counting calories is very old and antiquated these days so it can’t be relied upon. They argue that the amount of energy that you will actually get from the food won’t be what it says it is. Some food labels will overestimate by 25 percent and underestimate by the same figure, which is quite a big fluctuation as far as accuracy is concerned.

And the world over people’s abdomens are increasing in size and not decreasing. The researchers say, it’s time to set the record straight and let people know what is really going on as far as counting calories is concerned on food packaging.

Just so you can get an idea of how old the system of counting calories is it dates back to the 19th century and was invented by a chemist known as Wilbur Olin Atwater who came from the USA .

He heated up portions of food in controlled conditions and measured how much heat energy they gave off which was how calories were measured all those years ago.

By using his particular methods he came up with the conventional figures of fat having nine calories per gram, and carbohydrate and protein added up to four calories per gram which are the figures we still use today.

These particular figures are approximate measures of calories and not really set in stone.

When we eat food we slowly digest it is not a combustible process like some of us tend to think, a nutritionist based in Norfolk by the name of Geoffrey Livesey, says that when the food is traveling through your body and being broken down the amount of energy to do so can vary greatly anywhere between five to 25 percent, so this can vary the amount of calories that your body takes from the food overall.

He calculated that dietary fibre is now measured at 1.5 calories instead of two per gram, and protein is down from four calories group per gram to 3.2 calories per gram

Now if we add these facts into real life we could be looking at a error of nearly 20 calories per day if we compare two items side-by-side let’s say two energy bars for instance.

If you work this out over a year this could at add up to one kilogram of fat in a year which is quite a lot.

Also texture can come into this strangely enough if you have one energy bar that has a softer texture and one that has a harder texture. Then which do you think will tend to make you fatter?

in Japan they decided to find out they did a study on some rats and here is how it turned out.

The food pellets that they were given had only one difference the texture, they both tasted the same and had the same amount of calories but one of them was softer, this was the only notable difference.

Because the softer pellet was easy to chew the rats eating were the ones that gained more abdominal fat.

A similar study in Japan which revolved around young females and what they ate, found that the ones that ate harder foods weighed less than the ones that ate softer foods weighed more.

So things to bear in mind from this are the texture of food and not to get too worried about the amount of calories that are actually suggested on the box. It would seem that is a guide to how many calories there are within the item and not how your body processes it.

Going back to the actual texture of food this might be one of the reasons why we like eating things like cake etc because of the texture of it it’s a very soft food as well as the taste of it.

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Filed Under: Healthy Eating Tagged With: calories

Is Calorie Reduction The Key To a Longer Life

July 14, 2009 By Mark

We are told that eating healthy foods that are low in cholesterol, and are low in sugar will help us maintain our body weight and this will lead to a healthier longer life.

It’s all very well though eating the right foods, but is there anything else that we can actually do in order to prolong our lives, well now it seems there is, actually reducing the amount of calories we eat.

Scientists have found that if we eat less food, we are far more likely to live longer if you cut your calorie consumption by approximately 30 percent, but also maintain a highly nutritional way of eating. Then you are far more likely to live a lot longer.

Studies which were based on primates, and were done over a period of 20 years. Using rhesus monkeys, found that they were less likely to contract life-threatening diseases such as cancer, diabetes, and heart disease.

These particular types of primate, will have a lifespan of about 27 years, in their natural environment, however the ones that were involved in the study. Lived for 29 years.

If you apply that figure to humans this equates to roughly, six extra years of life which is quite a lot really. When you think about what you have to do in order to achieve that by simply eating less food.

The initial research was conducted in the United States , at the University of Wisconsin , Richard Weindruch who is a professor there, is quoted as saying

“We have been able to prove that by reducing calories given to primates, can in fact reduce the ageing process”.

Here are the results of the study:

Of those monkeys who just ate freely half of them survived, while those who reduce they calories by 30 percent 80 percent survived which is a very good statistics survival wise

Any instances of cancer and heart disease, was far lesser in those monkeys that were restricting the calories

Diabetes was also non-existent in the group that were on the calorie reduction way of eating, this was seen as a complete prevention of diabetes according to Professor Richard Weindruch

Also cognitive brain function, was better in the group that ate using calorie reduction

Here are some thoughts to take away from this, do we as people eat sometimes for the sake of eating, I was having a conversation the other day with somebody whom I know. And I was thinking about the amount of places that you are able to get food these days.

Where I live if I walk up a twichell, and turn right within a few yards there is a pizza shop, adjacent to this is a Chinese take-away, a few more hundred yards there is a chip shop which sells kebabs, pizzas. Another say less than half a mile there is another chip shop which sells kebabs, pizzas and fish and chips.

Quite literally food is everywhere and I just wonder sometimes, if our minds are bombarded with it all the time it can be very hard to resist. In our brains you could say we probably have maps of where we can get food in the quickest and shortest amount of time. And in a way this could be one of the reasons why we tend to eat so much food. Because it’s never far away.

Have you tried eating less ? and can you manage on less food ? or do you find that you do need to be constantly eating even if you don’t know why. It would be interesting to get peoples feedback on cutting back on calories and see how it has affected them.

I have noticed myself sometimes that I don’t actually need to eat as much food as I think I need to on any given day.

Source http://www.mailonsunday.co.uk

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Filed Under: Healthy Eating Tagged With: calories, diabetes

How We Can Misjudge When Counting Calories

May 28, 2009 By Mark

2979577079_500f4dfda8[1] One of the most important aspects, when you’re trying to lose weight is the amount of calories you eat per day it’s probably a safe bet that we don’t actually spend a great deal of thought counting calories. A lot of the foods that we eat don’t have nutritional information on them, such as the foods we tend to buy in supermarkets like vegetables and fruit.

Do we know how much we are eating

Also when you go out for a meal, there is very rarely anywhere telling you how much food that you are eating as far as the calorie count is concerned. It’s very easy to get distracted on a night out or order a take-away such as a pizza or kebab etc. And not exactly realise how much we are eating. The other evening I caught the back end of a TV programme where somebody had about five items of food in front of them these were.

Two pork pies
A bowl containing some chocolate
Two bacon sandwiches
A bowl full of fruit salad
A pint glass with a smoothie in it, looked like tomato
A chicken dinner which had potatoes and broccoli with it

And that was it he was then asked to estimate how many calories were in each particular item, now surprisingly enough every single one of those particular items which are in the list all had the same amount of calories.

And the chicken dinner which looked quite big on the plate, and you compare that to the chocolate there hardly seem to be any chocolate at all. It was the same for the pork pies they were only small pork pies, say snack size but even though they were quite small they contained the same amount of calories as the chicken dinner. The only difference between eating these foods is the chicken dinner which contains protein, fibre etc within the broccoli and carbohydrate within the potatoes.

The benefits of the chicken dinner is the nutrition contained within it, whereas the pork pie is mostly empty calories so even though you are eating a lot of calories. It would be quite easy to eat three or four of these without even thinking about how many calories they actually contain.

It’s my metabolism

There was one woman who was on the programme, who had struggled with her weight for years and even though she ate healthily over the years, never managed to lose any weight whatsoever. And stayed at a constant weight, she seemed to think that she in actual fact had a slow metabolism. This was somewhat puzzling to her so she went for a series of tests, to find out exactly why she couldn’t lose weight.

The first thing that was measured was her metabolism; this was monitored with a machine over a 12 hour period. All the results came back positive there was nothing wrong with her metabolism whatsoever. The next thing she did was a video diary, and a written diary, and also they told her to drink some fluid. And when this test was over they would be able to measure accurately how many calories per day she was consuming.

When the results came back something quite interesting emerged, her written log was reporting that she in actual fact was eating the recommended calorie intake for a woman which is 2000 calories per day, they compared this to her video diary and this was more or less the same. However when they got the urine samples back from the lab this revealed something totally different they said that she was consuming 3000 calories per day an extra 1000 over what she should have been eating.

When they asked her what they thought the problem was she had been underreporting the amount of food she had been eating quite approximately 43 percent which is quite a high amount. One of the researchers told her that you can tend to forget about a lot of the foods that you tend to eat.

So even if you are keeping a log you may be eating things without even realising it, here are some situations where you maybe unconsciously eating without even realising it.

You may be at a party where there are large amounts of food when you drink alcohol at the same time this will make you hungry and you will consume more food

There may be a special deal on where you can eat as much you want for a certain amount of money, some pizza restaurants sometimes do this

There are lots of people at a function or some other place, and they all eating as well we tend to pick up on their eating habits without even realising sometimes

You maybe having a evening in by watching a DVD or watching television, this is a very easy way distraction wise to not pay attention how much you are actually eating

Having food in large containers, have you noticed sometimes how you can buy a big tub of ice cream, or when you bring your fish and chips home you don’t actually realise, how much you have actually got

What about tempting foods within your fridge is very easy to stockpile your fridge, and normally the walk to get some food isn’t very far. Sometimes people will have a jar full of chocolate biscuits or even a cupboard full of things like crisps etc, once you know they are there it’s very tempting to get a few bags and scoff them

Also how often do you dine out, it may be more than you actually realise, or the amount of take-aways you have a week do you actually count them

In the above list are some classic some examples of unconscious eating. So how can we prevent ourselves from doing this.

When you are eating make sure that is the only thing that you are doing, when you are not focusing on purely eating is very tempting to eat more than you need

Size matters, try not to eat out of ice cream tubs if you can bear to do it by as small as possible tub as you can that way at least you will eat less

Make sure the portions of your food are the size of a fist clenched, that is per proportion so each fist applies to each thing for example, one fist of potatoes, chicken, and vegetables

If you do happen to go out make your portion sizes smaller yourself, leave what you don’t want or share it with somebody else
When you are at a party be very aware of what you’re eating, and don’t take notice of other people’s eating habits decide what you are going to eat and that is it

While you are at the party, have a soft drink instead of alcohol this will stop you from eating more food

Get rid of snack draws and bins etc if they aren’t there you can’t eat them

Eating knowledge is power become well-informed about eating and how it affects you become your own diet and weight loss guru

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Filed Under: Weight Loss Tagged With: calories, metabolism

Study Shows Average Wine Drinkers Can Become Fatter

April 20, 2009 By Mark

2228452449_5b4f3e1d82[1] If you’re a typical average wine drinker then you could be putting on half a stone of weight according to a campaign group. The reason for highlighting this is without even realising you could be gaining 2000 calories extra per month.

From a simple wine habit sometimes when we do things, we don’t actually consciously think about how much we are doing something and often they can be hidden causes to our own weight gain without us being aware of that fact

In the UK we are becoming one of the fatter nations of Europe ,and we are becoming classed as a nation of somewhat heavy drinkers, if say for instance you have a bottle of red wine a night every so often, then a woman would consume the equivalent of eight days worth of calories within a week.

Now put this into a equation over a year, then you would put on two stone a year unless you compensated by exercising or slashing your food intake. In another scenario involving a man if he was to consume five pints of beer, then his calorie intake would be 44,200, this would equate to 12 pounds gained in fat over the year.

A survey which was conducted by the Know Your Limits, which revolved around alcohol consumption, found that people would eat high calorie snacks to complement their beer, these would be things like pork scratching’s, crisps and nuts.

Other people would consume things like burgers, or some other take-away after consuming two pints of beer or wine.One of the actual reasons this tends to happen is, when you drink alcohol your blood sugar goes crashing right down so when you have been for a drinking session, it doesn’t take long before you start to get hungry. This is probably one of the reasons why take-away food establishments tend to be close to public houses.

You only need to consume and excess of 500 calories per day which times by seven equals 3500 calories, in order to gain one pound of fat, so it doesn’t take long before it starts to add up and the pounds start to pile on.

It’s not just about the drink that your drinking is what happens with it, if you eat fatty foods as well then it is quite logical that you will gain weight

Here is a comprehensive list of the amount of calories that in drinks, so you have some idea of how many you are consuming.

One large glass of red wine = 214 calories
One bottle of wine = 644 calories
One large glass of white wine = 190 calories
One bottle of white wine = 570 calories
One pint of beer/lager = 330 calories
One pint of cider = 200 calories
One hundred milliliter glass of Bailey’s = 320 calories
One shot of vodka = 55 calories

So by looking at the above it’s plain to see that if we have regular drinking habits, then we will be will start to pile on the pounds. There is nothing wrong with having a glass of wine every now and again or drink. But it’s better to be more aware of what you are doing whilst you are consuming it.

As with everything if you keep it to within moderation then you should be fine, just try not to eat 20 bags of pork scratchings is whilst you are out in a public house.

Do you think this represents a particular picture in Britain today ? please let me know I would be interested to know what you think.

Source and data http://www.telegraph.co.uk

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Eating and Exercise Secrets From God

March 9, 2009 By Mark

2445609182_f4c99b555d_m[1] Don’t be to put of by the title of this post because this really does come from nature, itself and nowadays we do tend to work against nature rather than with it. What is it exactly that decides when we eat and when the best time to exercise for us is ?

Well you have to look inside yourself to find out the answers because that is where they are, we came into this world hundreds of millions of years ago as primitive beings and now even though we are still primitive beings we are living in a highly competitive, modern world where there is constant pressure to get things done in such short space’s of time and this, is what is wrong we tend to work against our own internal time mechanisms or better known as our body clock.

So how does this fit in with exercise and eating well it’s all to do with our internal body clocks, because of the habits that we inherit from our closest friends and our parents. We tend to think that these are the ways that we should be doing things all the time.

When is the best time to eat food?

Are we at all bothered about what time we should be eating our food, as far as our modern day society is concerned we should eat three meals a day breakfast, lunch and tea which most of us do, a lot of people can tend to skip breakfast which is not such a good thing to do, it has been noted by research we are tending to do things backwards as far as our eating habits are concerned.

How we used to eat some years ago was this we would have a big breakfast followed by a large lunch and a small tea, so we would be consuming most of our calories at breakfast and lunchtime, to find out what effect this had on our eating habits some studies were done on people, they were given the same amount of food at eight o’clock in the morning and 8 p.m. in the evening.

They found out that the people who ate the same meal in the evening their bodies reacted to the food differently compared to those who ate the meal in the morning, the researchers found from the study that people’s glucose levels, are different in the evening compared to in the morning, so if you eat a high glucose meal at night your body will produce more insulin than if you ate it in the morning which leads to fat storage and eventually diabetes.

Which will consequently lead to more fat storage, the strange thing is due to the advent of things like take away’s being delivered we will more than often have a meal at say between seven and8 p.m. in the evening which probably now isn’t necessarily such a good idea, because you are eating an awful lot of food and your body really is preparing to get ready for sleep a lot of people can go to bed between 10 and 10:30 p.m. at night.

And your body will be digesting that food while you are sleeping, this means that it can’t be doing it’s repair work because of the amount of work it’s doing in your stomach, so how come we are doing things in reverse ? why do we eat more at night than we used to, maybe it’s just the way modern society is now.

Social proof can make us do things which we wouldn’t do normally by following other people and what they do. So that could be a reason, or we may think that eating less during the day is better for us but this research overturns that theory.

When is the best time to exercise?

This is a question that probably a lot of us wonder and yet we always seem to come up with our own answers as to when to do it. A lot of people may prefer to exercise first thing in the morning because that is the best time for them depending upon their lifestyle especially if they go to work, or some people may prefer to do their work out at night instead, it’s all to do with personal preferences rather than anything else

Various studies have been conducted around exercise and other things which revolve around health in general and your body clock and just digressing here a little, more people tend to have heart related health issues in the morning than at any other time during the day, your blood pressure can tend to be higher first thing in the morning and also your blood tends to be more stickier.

Somebody who was a professional cyclist in the United Kingdom said he was able to train and exercise for his race which was 60 minutes long. He said that he found that training first thing in the morning wasn’t as good as it was in the evening he says that there wasn’t the pain relief that adrenaline can give you, and also his muscles felt less able to do what he wanted to do.

Researchers in the United Kingdom at a University found that most people who tend to do high-intensity sports in the afternoon this being the time when they are competing; tend to win far more than they would if they were competing in the morning. When you couple this with the other research about when to eat your food it would seem that exercising at night is a good idea rather than doing it first thing in the morning because your body is still waking up as it were.

When is the best time to have medication?

This is also slightly off topic but nonetheless, I think it does hold some relevance to what has been said, a woman in France had bowel cancer and wasn’t responding to treatment very well, so they decided to administer her medication in relation to her bodies body clock, she was having chemotherapy as her treatment but the problem with this is it not only.

Kills cancerous cells but healthy ones as well so they decided to administer her medication when the cells within her part of the body were less active, and surprisingly enough it started to work and she started to feel a lot better and in less pain than she previously was.

Does eating fat disrupt your body clock?

It would seem it does mice were given the choice between eating good food and a diet of junk food, the mice that ate a high fat diet, soon started having odd sleeping patterns where they would eat at night when they should be sleeping, and they also had irregular eating patterns. So eating when they wouldn’t normally.

Conclusion

Sometimes it would seem that we tend to work against our own bodily cycles and this is why sometimes we don’t perform as well as what we could be doing, if we did everything in sync with our body clocks instead.

References :

BBC Horizon programme about body clocks.

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Eat Throughout The Day and Keep Weight Off

September 12, 2008 By Mark

Having frequent meals throughout the day instead of the traditional three times a day model, which we are 162892029_c5539030a7_m[1] all so used to perhaps now might not necessarily be the best way to keep your weight in check.

You are far better off by eating five to six small meals throughout the day, the reason for this is eating food is a chemical process most people when it comes to weight loss tend to get things backwards, they either over consume food or starve themselves the problem with doing these particular things is overconsumption creates more weight gain.

And under consumption will cause your body to hold onto fat stores, but that only that your metabolism will slow right down, as regards to the amount of calories that you should be eating in a small meal 400 calories is perfectly adequate spread over about four to five meals that works out at roughly 2000 calories.

You could always have one or more meals added to this say hundred calories each the thing here is to use common sense and workout what you could incorporate into these particular meals calorie wise to suit your own needs.

If you are particularly looking to lose weight than adjust these so that you’re consuming about 1600 calories instead another beneficial reason for doing this is it will keep your blood sugar at a stable level throughout the day, we do seem to have lots of traditional ways of doing things in our life.

And it all does seem to revolve around the way we eat our meals as we are growing all as children we are constantly told by our parents not to eat between meals etc, so as we grow what we tend not to do it when we get older, but the thing is there is nothing wrong with it these days we are overloaded with information from print media, the Internet television etc all telling us what we should and shouldn’t be doing.

As regards eating food the thing is going back to years gone by things like breakfast, lunch and tea were never even heard of in Victorian times the only reason we have these particular ritual eating times is late tend to work within our working lives.

But really why not break tradition and eat when you want to you will tend to reap the rewards far better, if you think about this logically it does make a lot of sense have you ever noticed when, you don’t eat for several hours when it comes to say dinner time.

You are starving due to the time that has elapsed between breakfast and dinner time, and do to your traditional way of eating you don’t tend to snack until dinner time, but also you may notice that it is quite easily possible to eat more food eating this way. Have a go and try it and see what happens I think you might be quite pleasantly surprised.

Remember these points eating food is a chemical process if you are eating food the right sort of food then your body is generating heat. If you want to get a rough idea of what to eat eating five to six meals a day have a look here.

http://www.sixmealsadaydiet.co.uk

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Will a Food Diary Help Double Your Weight Loss

September 4, 2008 By Mark

One of the most looked over things when you’re trying to lose some weight, is knowing exactly what and food diary how much food you are eating, you can to a certain extent roughly guess how much food you are eating in a day, by simply writing down the calories on the side of the food item or where ever it may be. But also it’s not just that as well it’s what you are eating.

Eating food predominately tends to be a what I would call a unconscious process mostly, you tend to eat what you like the taste, of as we all do. This is all very well but sometimes we can tend to cheat on ourselves and stray with our eating habits.

Which is why it’s a good idea to write down what you eat every day, or even plan your meals so you know for a fact then the you’re only eating what you should be eating rather than what you shouldn’t be eating. T

his particular idea of writing down what you eat has been around for a very long time now, but it’s probably, I dare say that something that we very often don’t do probably due to the fact that it requires a bit of effort, and something that we don’t particularly think that we need to do.

However a study that was instigated recently by Dr Victor J. Stevens, who is a researcher at Kaiser Permanente Center was quoted as saying that we don’t particularly like to write down what we are eating it’s not that much fun but it has been proven that it does work.

In a study which was in their August publication they followed 1700 people, who were either overweight and/or obese both men and women. And their overall average weight was 212 pounds or 15 stone& and two pounds, the participants were asked to attend 20 group weekly meetings. And also told to consume 500 calories less than they would be eating normally, which is what you would eat.

in order to lose one pound of fat per week through a combination of exercise and calorie deficit. They were told to do moderate exercise of 30 minutes per day follow a low-fat fat diet which comprised of fruit and vegetables mainly.

They were asked to record what they ate and how many minutes of exercise they did as well, after a five-month period they lost on average 13 pounds of weight, and the surprising thing is that they more that they recorded their food intake the more weight that they lost. Those who didn’t keep a record of what they were eating lost nine pounds, whereas the people who kept to their food journals, and did it over a six-day period, lost 18 pounds of weight.

That is double the amount of weight which is quite a big difference I am sure you will agree. So what is the magic ingredient that makes this work so well the researchers seem to think that it is because, you are being accountable for what it is you are actually doing, when you are writing things down you can actually see where things are coming from, such as access calories etc.

As far as exercise is concerned you can probably see where you have or haven’t been doing it, because after a while if you don’t incorporate exercise into your lifestyle it can tend to drop off you either get bored or simply can’t be bothered to do it so it goes to the wayside. One of the tips that the researchers gave was write down what you have eaten after you have eaten it, use your PDA or you can write e-mail a to yourself, use pen and paper or use post-it notes. Here is why it can help.

The actual process of keeping the diary this will make you realise what you should not be eating
You could be eating out a lot and not realise things that you were eating
There may be certain eating patterns or habits that you may not realise that you have, as I have said before eating food can largely be a unconscious process this will help you stamp out those unnecessary habit patterns which can be very ingrained.
You could be comfort eating without even realising it this is something that a lot of people do tend to struggle with as far as weight loss is concerned.
It will make you far more accountable for the food that you are eating.
Over a period of time you will be able to see trends and spot them, which will help you understand what is and isn’t working.

Here are some sites that you can use which are free online food diaries and calorie counters as well.

http://www.foodfocus.co.uk/
http://www.fitday.com/
http://www.my-calorie-counter.com/
http://www.nutridiary.com/
http://www.iowaavenue.com/

Source http://health.msn.com

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