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Don't fool yourself - crash dieting and "marathon" gym sessions simply don't work. Your body was never meant to be fat. And getting it back in shape is easier than you think... |
Carbohydrates Can Be a Little Tricky
By Will Brink
The food we eat is composed of three macronutrients, which are carbohydrates, protein, and fat. In the last two reports I covered fat and protein recommendations. It’s not as easy to make exact carbohydrate recommendations, however, because carbohydrate intakes can be quite variable due to many factors, such as activity levels, body weight, and goals.
For example, an endurance athlete will benefit from a higher intake of carbohydrates than say a bodybuilder, who, in turn, may require a different intake of carbohydrates than the average active person who is attempting to lose some fat.
As a rule of thumb, carbohydrates should make up between 30 percent and 50 percent of calories when the focus is specifically on fat loss. As a general rule, one should avoid simple sugars and eat complex/low glycemic carbohydrates in moderation to reduce insulin output and prevent blood sugar fluctuations.
Insulin is the primary hormone responsible for the storage of body fat. Translated, insulin is a hormone that plays a major role in how the body uses both stored body fat, as well as fat we ingest from foods. For example, high insulin levels prevent the burning of stored body fat for energy.
Rely on complex, high fiber carbohydrates such as oatmeal, lentils, brown rice, and sweet potatoes. Avoid breads, pasta, white rice, and other highly processed low fiber carbohydrate sources, as well as sweets.
Know Thyself
The lesson here is, we are all human and we all have our weaknesses. The trick is to know your weaknesses and develop strategies for coping with them. How well do you know yourself?
Do you know what cues/triggers tend to set you off? Have you examined that issue for yourself? It’s essential to recognize the cues that sabotage your efforts. We all have them. Find yours and take steps to avoid them where possible.
For example, try making a list outlining the things you know tend to set you off and how you react to them, then add a column for how you could deal with them.
For example, you might write, “Talking to my crazy mother makes me anxious and I eat things I shouldn’t immediately after the phone conversation.” This would be followed by a suggestion of steps to change it, such as, “Always eat a meal right before talking to Mom,” and, “Only take calls from Mom when I am ready and able to deal with her,” and, “Go for a walk immediately after talking to Mom to de–stress and give me time to get over my impulse to eat junk” and so on.
Develop coping strategies to your known triggers. Food is one of many ways we self–medicate and comfort ourselves, hence the term “comfort foods.” Bottom line:
• Learn what your hot buttons are that lead to a negative behavior
• Learn to identify when it’s happening
• Develop strategies for coping with it.
"Patented" Debunked
The term “patented” is one of the most powerful of the misleading marketing terms used in the industry by supplement companies. People are under the assumption that a patent means the U.S. government patent office has evaluated a product and found it to be so effective it's deserving of a patent.
That is simply not the case. The granting of a patent (and there are several forms of patents, but that's beyond the scope of this report) means the company has an exclusive right to sell the product for the length of the patent, and they have convinced the U.S. patent office that idea, or formula, etc., is original enough to grant a patent.
It does not mean—in any way—that the product or idea is effective for its intended claim or use, or that it is backed up by legitimate research. One would hope the product was backed up by legitimate research and that's why the patent office granted the patent, but it's often not the case.
A patent simply protects a company's legal/financial/intellectual interests; it doesn’t guarantee that the product is effective per se. Translated, there are some really silly patents out there that have virtually nothing to do with a product’s effectiveness.
A quick perusal of the patent office web page at www.uspto.gov can be fun. Patents are important and very useful for the company or individual to legally protect their concept or product so others can't simply copy it—but it has little to do with efficacy of the product in question.
It may be a great product with a patent or it may be a really crappy product with a patent.
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