This is a blog about my attempts to lose weight, get fit, get healthy and avoid diabetes.
To keep your belly in check, remember the acronym SED: Strength training to preserve muscle mass, Exercise aerobically to burn fat, and your Diet should be healthy, calorie-controlled, and include heart-healthy fats.
A few extra pounds can add years to your life: study
Carrying a little extra weight may actually be good for you, according to a Canadian study that showed a few pounds appear to protect people from an early death. Skip related content
Researchers found that while underweight and extremely obese people die earlier than people of a normal weight, people who are slightly overweight actually live longer than those of a normal weight.
The findings of the new study were published online in the journal Obesity by researchers at Statistics Canada, Kaiser Permanente Center for Health Research, Portland State University, Oregon Health & Science University, and McGill University.
"It's not surprising that extreme underweight and extreme obesity increase the risk of dying, but it is surprising that carrying a little extra weight may give people a longevity advantage," researcher David Feeny from the Kaiser Permanente Center for Health Research said in a statement.
But fellow researcher Mark Kaplan, professor of Community Health at Portland State University, said while a few extra pounds may protect older people as their health declines, that did not mean people of normal weight should try to add bulk.
"Our study only looked at mortality, not at quality of life, and there are many negative health consequences associated with obesity, including high blood pressure, high cholesterol, and diabetes," said Kaplan.
The study was based on examining the relationship between body mass index and death among 11,326 adults in Canada over a 12-year period using data from the National Population Health Survey.
During the study period, from 1994/1995 through 2006/2007, underweight people were 70 percent more likely than people of normal weight to die, and extremely obese people were 36 percent more likely to die.
But overweight individuals were 17 percent less likely to die. The relative risk for obese people was nearly the same as for people of normal weight.
The researchers said this was the first large Canadian study to show that people who are overweight may actually live longer than those of normal weight. An earlier study, conducted in the United States and published in 2005 in the Journal of the American Medical Association, showed similar results.
Green tea contains catechins, an antioxidant that helps to speed up metabolism and fat burning. A study published in the American Journal of Clinical Nutrition showed that drinking green tea high in catechins enabled study participants to lose weight, increase metabolism, and have a significant drop in body mass index.
Watermelon
This juicy fruit has a high water content relative to its carbohydrate content (a cup of watermelon contains only 48 calories), so you are going to feel full quickly. This fruit is also exceptionally high in the amino acid citrulline, which converts to another amino acid arginine, a compound that improves insulin sensitivity resulting in less fat storage. Just watch out for those seeds.
Grapefruit
A study by the Nutrition and Metabolic Research Centre at Scripps Clinic in the US showed that people who added half a grapefruit to each of their normal meals lost 3.6lb over a 12-week period (though many lost more). Grapefruit reduces insulin spikes and thus encourages weight loss. Sprinkle with brown sugar, add a dash of angostura bitters and put under a grill for a few minutes.
Oats
Get into porridge for breakfast – the soluble fibre found in oats not only fills you up, it also helps delay stomach emptying, so you feel full longer, which helps with weight loss. If you haven’t got enough time to make it in the morning, buy a batch (McCann’s Steel-Cut Irish Oatmeal, www.hardtofindfoods.co.uk), make up a week’s worth of separate servings and store in the fridge.
Tinned tuna
This low-fat protein source is full of vitamins B6 and B12, which aids digestion as well as reducing stress, another reason for weight gain. Research from the University of Maryland School of Medicine found that the cortisol released when you’re under pressure sends messages to your body to refuel itself – even if it doesn’t need to. So, next time you’re under the cosh, hit the gym then refuel with a tuna salad.
Pistachio nuts
Let’s face it; we all have a tendency to eat too fast, particularly where salty, savoury snacks are concerned. So if you’re going to snack, go for foods in that are packed organically – in their own shells. Pistachios may be a bit fiddly but they’ll slow you down, so you’ll eat less and appreciate them more. Make yourself work for your food.
Eggs
They’re a great source of protein, which as well as building muscle also delays hunger for longer. A recent study of 30 overweight or obese people found those who ate two scrambled eggs with two slices of wholegrain toast in the morning consumed less for the next 36-hours than those who had a bagel breakfast of equal calories.
Chilli
Regularly eating chilli-based dishes can help you lose weight – but not just in the explosive way you’re probably thinking about. In a Japanese study, people who ate breakfast foods with red chilli ate less than they normally did at lunch. The magic ingredient may be capsaicin, which helps suppress appetite. So chuck some in with your scrambled eggs on wholegrain toast in the morning.
Peanuts
A study from Purdue University in the US found that when a group of normal-weight people added about 500 calories worth of peanuts to their diet, they consumed less at subsequent meals. The participants also revved up their resting metabolism by 11 per cent, which means they burned more calories even when relaxing. It is thought that the fat content in the nuts increases satiety. Just make sure they’re plain, as salting or dry roasting negates any benefit.
Popcorn
Swap the crisps and other savoury snacks for a bowl of homemade popcorn. Without the added sugar or butter from the microwave version you can get a great savoury snack for a fraction of the calories. It’ll also give you an opportunity to try “The Popcorn Trick” in the comfort of your own home. Yes, you know exactly what we mean.
Taking a daily toll of your weight may sound obsessive but studies from the US National Weight Control Registry found that almost half of case studies who managed to keep off the weight they’d lost for over a year did so with daily weigh-ins. Experts concluded that they used the checks as feedback and an early warning signal.
Don’t watch the box
US scientists have found that visual food cues - like seeing a steaming plate of chips on TV fires up brain activity that’ll make you hungry. So, keep a fat-free snack to hand when you’re watching Gordon Ramsey’s shows.
Break your habits
Research published by the American Psychotherapy Association showed that repetitive small steps help break bad habits, like always grabbing a chocolate bar when you fill up your car. “Establishing a good habit takes no more than 30 days,” says Stephen Kraus, US psychologist and president of, www.keepyourresolution.com. “It's also easier to replace a habit than to just drop it – so if you eat under stress, replace it with a better reaction, like power-walking or calling friends.” Or at the garage pick up some windscreen cleaner instead.
Getting outside to exercise is a great weight loss tactic – outdoor workouts are an “enlightened” move in every sense of the word. Canadian researchers found that overweight subjects exercising on lightbox-enhanced gym equipment lost more body fat than those doing the same exercises without that all-important glare. So buy a light-box – or use the big one in the sky.
Hang ten
Mind really can move matter: research published by the American Psychotherapy Association reveals that repetitive small steps will unlock successful behavioural shifts quickly. “Establishing a good habit takes no more than 30 days,” says Stephen Kraus, US psychologist and president of KeepYourResolution.com. “It's also easier to replace a habit than to just drop it – so if you eat under stress, replace it with a better reaction, like power-walking or calling friends.”
Shake and awe
The right post-workout meal can significantly boost your fat loss – think of it as a Conversion after your Try. Men who snack high in protein (43g) and low in carbs burn 21% more blubber than those chugging sugary drinks, according to University of Westminster research. “You use considerably more energy processing protein than you do digesting carbs,” explains study author Adam Cunliffe.
Curb carbs
Research from the American Journal of Epidemiology confirms that the consumption of carbohydrate-rich foods in the evening leads to increased glycogen levels in the muscles. Unless it’s burned as fuel it will be stored as fat. Cut out carbs when it’s dark – or head up to bed with calorie-burning activities in mind.
"Fartlek involves jogging for 1min 30 seconds followed by running hard for 30 seconds, and decreasing the recovery jog by 15 seconds each time. Bud Baldaro, running coach with the Great Britain cross-country team explains that you don't need a treadmill to reap the rewards of this Fartlek-style running. "Simply pick a landmark – for example a tree, lamp-post, or phone box – and run to it hard, then jog for a few seconds until you've recovered," says Bud. "Then pick another landmark and so on." This random approach tricks you metabolism into working harder, and actually burns more fat then just running at a continuous pace.
Find new foods
Try eating such things as quinoa, goji berries and couscous. The latter in particular is a great fat-burning friend, says dietician Juliette Kellow. "Couscous provides a great way to bulk up dishes: it has little fat, no cholesterol and is rich in Vitamin A – as well as a source of potassium." To add extra flavour try sprinkling in almonds and pine nuts.
Put the kettle on
Have a cup of coffee after training when you don't fancy water. "While water doesn't directly help with weight loss, it doesn't contribute to weight gain either," says Dr David Katz, director of the Prevention Research Centre at Yale University School of Medicine. "Coffee however, without sugar, not only contains no calories but the caffeine adds a modest calorie-burning boost to your metabolism."
Put rest to work
Aim to get 8.5 hours' sleep every night to stop yourself from snacking. Research published in the American Journal of Clinical Nutrition revealed that students restricted to just 5.5 hours of sleep ate significantly larger amounts of high-carb snacks during their waking hours than those sleeping for 8.5 hours a night. Basically when it comes to weight, you snooze – you lose.
The side-effects of shedding that ball around your waist
Burn baby, burn
Your bespoke fat suit has been created by years of consuming more calories than you’ve been burning. “When you consume fewer calories than you need, your body turns to fat for energy instead,” says Dr Jack Edmonds, weight loss advisor at The London Clinic (www.thelondonclinic.co.uk). “Your fat cells (triglycerides) provide the fuel for this energy.” The triglycerides are then mashed into two different components – glycerol and fatty acids – which are then absorbed into your liver, kidney and muscle. The lumpy skin pockets these cells were stored in begin to deflate – and that suit becomes a bit more figure-hugging.
Happy days
Those strange feelings of euphoria are not just because you’ve won that weight-loss bet with your workmate: gut-busting genuinely makes you feel good. “By breaking down fat for energy, you’re producing a by-product called ketones,” says Dr Edmonds. “Tests show your brain actually prefers these to its normal energy source – glucose. As a result, it gets revved up and releases a cocktail of feel-good chemicals.” Don’t overdo it though: keep your system stoked by eating regular, small meals and sipping water all day. “If ketones build up, your blood becomes acidic which makes you weak, nauseous and lethargic,” says Dr Edmonds. But this time you’ve not got the excuse of being a lard ass.
Clear your pipes
“Losing excess body fat makes your heart healthier,” says Dr Ian Campbell former Chair of the National Obesity Forum and advisor to www.thedietplate.com. Research from the University of Texas shows that fat cells produce C-reactive protein (CRP), causing an increased risk of heart disease and stroke. “Just a 10% drop in weight significantly reduces your blood pressure, halves your risk of diabetes and can lead to 15% drop in your LDL (bad) cholesterol levels.” And here’s the trump card: lose 10lb in weight and you’ll get a whole new sex life: “Medical conditions linked to being overweight – such as high cholesterol and insulin resistance – impact on your sexual performance,” says Dr Andrew McCullough, director of Sexual Health at New York University’s Medical Centre. “Both conditions can cause the tiny arteries in the penis to shut down”. Running off that flab next to the gym bunnies should open them up again nicely.
Sleep soundly
“Being just a few kilos overweight can disrupt your sleep and lead to snoring that will disrupt the sleep of others,” says Marianne Davey director of the British Snoring and Sleep Apnoea Association. As you lose weight, so you reduce the amount of fatty tissue around your neck which was squeezing your airway, leading to those bison-esque snorts. The end result of losing just 10% of excess weight is improved sleep – by possibly two hours a night, according to the American Academy of Sleep Medicine. And less nights in the spare room, to boot.
Skin tight
If that West Ham shirt suddenly starts hanging loose, why doesn’t your skin as well? “So long as your weight loss is moderate and controlled by diet and exercise then your skin shrinks back to fit the body's new size, thanks to its elasticity,” explains Dr Campbell. Clever, but collagen depletes as we age. “To help maintain it, drink six to eight glasses of water a day and eat vitamin C-rich citrus fruits such as guava and kiwi,” suggests Amanda Ursell, nutritionist and author of The Complete Guide To Healing Foods (DK). Stick to three fat-burning workouts a week, too – drop weight without exercising and you’ll be left with more loose skin than Michael Jackson’s surgeon.
I need to get fit. I need to lose weight. Is a one week Boot Camp the answer?
I could go on a one hour, one day BootCamp, say on a Saturday. In the company of strangers, sweating the weight off...
Dropping those extra pounds and toning up can be a daunting task on even the best of days but with our boot camps you get the support and results you are looking for. Here's why our fitness boot camps are proving to be so successful:
* Great camaraderie and motivation when training as a group * We have fun so what's usually a tedious ordeal becomes enjoyable * Only the latest cutting edge exercises and equipment are used to speed up your results * Personal Training instruction at a fraction of the cost
For more information or to express your interest visit This si in London but there must be similar versions throughout the UK.
Not quite the one week version like wot I saw on TV...
Well, there's the Geordie Bootcamp. Usual story, 'fat guy becomes thin and then seeks to pass on his knowledge...'
(Not too hot on spelling either)
"Hour upon hour of low intensity workouts such as jogging, various aerobic classes and spin cycling is nothing short of POINTLESS when it comes to fat loss! SERIOUSLEY."
But these are only 'sessions':
"Here’s More of what you’ll achieve in only 3, 45 minute sessions a week over 4 weeks"
I want a one week Bootcamp with unlimitedpain/exercise...
"UBC is a new breed of boot camp. Designed by women for women, UBC offers more than just a short-term fix. During your stay with UBC we'll help you kick-start the campaign to a new you with an intense week of exercise, plus nutritional, health and wellbeing advice. We've teamed up with the best in the business to offer you first-class support throughout.
First up are our Marine Physical Training Instructors (PTIs) who are working EXCLUSIVELY with UBC in the UK. At the peak of physical fitness themselves, our boys won't shout or humiliate you, but encourage and inspire you to work hard to achieve your goals.
Secondly we're working with a team of coaching experts to offer you the chance to invigorate your mind and soul as well as your body at UBC. Respected mentor Jeremy Milnes is on hand to offer confidence, communication and assertiveness training, so you can start your new life with a positive outlook - which will make all the difference to your ability to keep achieving the results you want. Yoga and meditation will also be made available to our recruits.
And thirdly we have our own in house nutritionist who has devised delicious healthy and nutritious menus exclusively for UBC to ensure your body gets the fuel it needs to train to its full potential for the entirety of your stay. Your food is prepared and sourced locally and organically as much as possible."
Fit Start is a new venture by Nicki Waterman. In theory this has everything - high profile, excellently designed site - go look... Horrible font but beautiful venue. But...this is for very rich people:
"The price of the week's retreat, which includes all food, accommodation and all of the exercise, nutrition and cookery classes as well as your personal lifestyle consultation, is usually £2,000but for all of February and March we are offering all this for only £1,750 for a private room or £1,500 if you are happy to share."
They guarantee the results (but put in an asterisk so there must be a disclaimer) and offer a slightly different approach:
"We have found that by combining military style workouts with modern mind techniques such as Neuro Linguistic Programming (NLP), Change Energy Routines, Hypnotherapy and Life Coaching - significant and long lasting changes can be made to people’s lifestyle habits and choices."
"There is significant risk on a low-calorie diet and heavy exercise regime like this that, as well as burning off fat, you lose muscle mass. As you go back to a normal calorie consumption the weight will go back on and more quickly than before because your body's engine is now smaller."
"Not only do we consistently get proven weight loss and amazing fitness results time after time, but you will see from our testimonials and success stories that this is only half of the New You Boot Camp journey.
There is a reason we are called ‘New You’ Boot Camp. A week with us is your first step to the path to discover a New You, develop a New sense of self worth, unbreakable self-esteem and confidence as well as a New found psychological strength that you can transfer into all you do once you leave boot camp.
At New You Boot Camp we pride ourselves on making the difference in You that makes a difference in YOUR life. Our Promise to YOU is that you will leave New You Boot Camp knowing that you can do and achieve anything if you put your mind to it!"
"During your stay you will have exclusive exposure to Marisa Peer's life changing method, specialising in eating disorders and weight related problems including nutritional information, which will be conducted by either Marisa Peer or Kate Fitzpatrick. Additional workshops may include style and colour consultant Mary Errington (7 Day Camps only) or body language and confidence expert Lianne Young, who has carried out work for television, radio and magazines."
Cost is about £700 for 5 days and you can also get...
Spray Tanning (£15) (Using Fantasy Tan, lasting 7 days. Natural colour, no streaking)
"Our unique approach combines a programme of nutrition, exercise and hypnotherapy - we will help you to change your relationship with food and yourself. Our weight loss program is designed to really get results during your stay and when you return home."
Week-end Residential Bootcamps are held here by yet another organisation...
There are personal trainers in Oxford (couldn't find the fee structure though...)
To return to weekly sessions etc BMF do seem to be the best...if you haven't got the discipline.
"We are the UK's leading outdoor fitness provider. Operating in parks across the UK, we offer the best way to get fit and lose weight, whilst having great fun with other people.
Our military fitness classes are run by serving or former members of the armed forces with recognised fitness training qualifications. They will help motivate and encourage you back into fitness!"
If we take 1lb = 3500 calories then to lose say 5 lbs in a week there must be a calorie deficit of 17,500 calories. That means if we consumner 1200 calories a day on a camp then we must 'use' 25,900 calories. That's about 3,500 calories a day.
Unit of Weight
Approximate Calories
Approximate Kilojoules
Pound
3,500
14,644
Kilogram
7,716
32,284
A pound of body fat equates to approximately 3500 calories. So if you have a calorie deficit of 500 calories (meaning that you burn 500 calories more than you eat each day) you would lose approximately one pound per week:
500 x 7 = 3,500
It's easy to see that a calorie deficit of 1000 calories would mean that you'd lose approximately two pounds per week. And that's a good number to remember, because two pounds a week is commonly accepted as the maximum rate of weight loss that is healthy. Losing weight too quickly has other disadvantages, too, and we'll be discussing this in the next topic.
Technical Notes
Body Fat vs. Nutritional Fat
As you will learn in the topic Calories in Protein, Fat and Carbohydrates, it is commonly said that a gram of fat contains 9 calories. But there are 454 grams in a pound, and 9 x 454 = 4086 calories, not 3500.
The reason for the discrepancy is that body fat, or adipose tissue, contains not only fat, but also other substances including protein, connective tissue, and water. The dietary fat referred to in the nutritional analysis of food is pure.
Looking at it another way, 3,500 / 454 = 7.7 calories. Thus a gram of body fat contains only 7.7 calories versus the 9 calories found in pure fat. It's easy to see that there should be a difference when you consider that body fat contains water, which has no calories.
Because of the differences in the two types of fat, it is appropriate to use the 3500 calories per pound figure when discussing fat "burned" by activity, and the 9 calories per gram figure when discussing the nutritional content of food.
Calculate a full 24 hours' worth of activities using your current weight. If you weigh 180 pounds, your results might look like this:
To lose 5 lbs in a week (cost about £1000) you need to burn about 2000 EXTRA calories a day. You can do this through extra exercise (remember to subtract the calories you would have lost anyway). Choose your exercise from here.
But also remember the 'afterburn' from the exrcise eg from Tabata etc.
