Thursday Thirteen - Odd but true facts about losing weight.
About a year ago, I decided to learn everything I could about the latest research in diet and weight loss. I have worked out for over 30 years. It was time to learn something new.
Here’s the best, all be it odd, facts about losing weight:
1. Calories don’t matter that much.
It’s not your number of calories but what’s in your calories. You can’t over eat, but focusing on calories decreases our focus on quality food. Further, there’s research that suggests that any reduction in calories sends your body into starvation - moment to moment.
2. Sleep is vital to weight loss.
Sleep deprivation increases your body’s tendency to store fat - regardless of your caloric intake. There’s also evidence that you will feel hungrier the less you sleep
3. Stress makes you fat.
Under stress, your body releases cortisol which is our “fight or flight” hormone. Your body stores fat in direct response to stress. As a therapist, I worked with a woman who took a high stress job and within 30 days she gained 30 pounds. She ate and exercised exactly the same - and still gained 30 pounds right in her stomach.
4. Hormones rule the world.
No amount of exercise and caloric reduction can over come our hormones. For example, after you eat something very sweet, your insulin spikes. When your insulin spikes, your body stores fat. Period.
5. Glycemic index is complicated and too often misquoted.
The Glycemic index is the rate at which a food increases your insulin response. While it’s an interesting idea, you never eat one food by itself. For example, bread has a high glycemic index. But if you eat that bread with peanut butter or tuna fish, the sandwich has a low glycemic index.
6. High intensity circuits strip fat from you.
The original research was done with HIITs and bodybuilders. Currently, trainers such as Jillian Michaels or Valerie Waters, put together exercise circuits that create high intensity workouts, build muscle and get rid of that nasty fat. (Valerie has been doing this super cool body assessment on her blog. Check it out)
7. Running stairs is cheap and very effective.
Don’t waste your time on an eliptical machine! Run the stairs in your building. Find a place in your local part and run those. Even a short stairwell will give you better results than an hour slogging away at the treadmill. Virgil Aponte calls himself the Stairs Guru - he gives away a lot of videos. Check it out if you need inspiration.
8. Long slow cardio (mostly) doesn’t work.
Why do you think that the people at your gym continue to look the same? Long slow cardio won’t help you lose weight. You’ve got to do high intensity to lose weight.
9. Whatever exercise program you are willing to do is the exercise program that works the best.
Let’s face it. No matter what the latest study shows, there’s a lot of exercise that you simply won’t do. Find something you think is fun and do it. Don’t let anyone tell you it’s not enough. If walking is your thing, walk. Tennis? Play tennis. You can increase intensity and do everything you need to do. Just do what you love.
10. Everyone’s metabolism is a little different.
There’s a bulk of research that shows that people can be slip into 3 types of metabolism: vegetable, protein and mixed. They use these determinations on the Biggest Loser. For example, I’m a ‘protein’ also called a ‘fast burner’. I think about food all the time. My husband is a Veg. He never thinks about food, eats what’s in front of him. I need more protein and fat; he needs more carbs. (For example, we became vegan - he lost 30 pounds and I gained 40 pounds.) For the test, check out Eat, Move and Be Healthy by Paul Chek. Here’s a free test so you can test your metabolism.
11. Anything premade with more than 5 ingredients should not be eaten.
Most of human life, people made their own food. Only through the use of petrochemicals (made from 
imported oil) has there been premade food including frozen food. My body cannot metabolise processed food. Even if I keep calories equal, I gain weight when I eat processed food. Period.
12. Artificial sweeteners make you fat.
I haven’t found a good reason why this is true, but study after study shows that if you use artificial sweeteners, you will get fat. Some people say the sweetener is confused by the body and stores as fat. Some people point to the insulin spike caused by the sweetener. Either way, if you want to be trim and healthy, don’t use this stuff.
13. What is your favorite diet or weightloss tip?
- “I decided to continue eating pretty much the same food I always ate, but slightly healthier options. Then, instead of 3 large meals a day, I changed to 5 much smaller ones.
The upshot was, i ate the same food, the same amounts overall, and lost stabilised my weight.” Anthony North - “If you have serious problems losing weight, my advice to anyone is have your thyroid checked immediately.” Sue at the Urban Zoo
- “I always have a difficult time with craving sugar every month…at the same time. I’ve found that exercise helps because it not only gets your body moving–but acts as an excellent distraction!!” Jennie
- “I’ll vouch for interval training. And every time I change up the circuits I do at the gym, I see a change. (I just need to change them more often!)” Susan Helene Gottfried
- “I’ve found that eating smaller meals more frequently works for me. Plus, I allow myself one day a week to not thing about diet and satisfy any food cravings I may be having. Knowing I have that one day as a reward helps keep me on track during the week.” Nicole Austin
- “I learned from Adelle Davis that you can have a 1,000 calorie day diet and gain weight if you aren’t getting the right mix of fuel that the body needs. Eat 2000 calories and lose weight with the same premise.” Colleen at Loose Leaf Notes.
- “I do not eat once the kids go to bed….since they go to bed so early (around 8), it is a good rule for me. The only thing I do have is water.” Tommie at Tuesday Update
- “I’ve developed this weird food allergy, am writing down everything I’m eating, all ingredients. No one should be forced to consume all those chemicals that are in packaged food. It is disgusting.” SJ Reidhead
- “Cook things from scratch.” Puss Reboots
- “The only way to lose weight is to establish a healthy lifestyle like the one you describe.” Forgetful One
- “Don’t let exercise routine get better of you. Do different things, and within those different things, add additional variation (eg, different sets when swimming, etc.). And, it’s not the end of the world if you miss a day. Just leave yourself open to getting back into it when you’re ready, NOT out of guilt. Don’t let the fun of exercise get to be another JOB.” Edwin
- “If you are stuck on your computer a lot, try sitting on an exercise ball!” Pamela Kramer
- “Drinking water at least 6-8 glasses a day really helps!” Yasmin
- “I read somewhere that when you don’t get enough sleep your body craves sugar and other fattening foods.” Jehara
- “When you’re eating, make that the ONLY thing you’re doing. No TV, no reading, no blogging. You get the point. Focus on eating, what you’re eating and when you’re full.” Fear and Loathing in Las Vegas
- “For me, before taking on any weight loss program one should take consideration of any health issues. And it’s always sound to consult a doctor before jumping in on any of these program. Also, the more natural the process of losing weight, the better. Starving is not the way nor diet pills.” Tips and Tricks
- ” I vote for your #11 about the amount of ingredients in food. There is a big difference between eating oatmeal made with Quaker Oats (ingredients, oats) and Quaker instant oatmeal with Brown Sugar and maple syrup, (ingredient list too long to post). Also, if you are having massive sugar cravings try eating protein. You won’t want to but it almost always halts sugar and carb cravings.” Valerie Waters
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Filed under: About Claudia, Going out on a limb, The nerdiverse, Thoughts on being human...., Thursday Thirteen
VERY very interesting. I learned a lot by this post. Thanks.
Mine’s posted. Hope to see you visit if you can. Have a super T-13 kinda day.
Some interesting facts there. As for me, my weight started ballooning a few years ago. I decided diets were no good. To combat this, something had to change permanently.
I decided to continue eating pretty much the same food I always ate, but slightly healthier options. Then, instead of 3 large meals a day, I changed to 5 much smaller ones.
The upshot was, i ate the same food, the same amounts overall, and lost stabilised my weight.
The change IS now permanent.
I am only too happy to go to sleep and help myself lose weight!
Right now my metabolism is out of whack because of my thyroid. If you have serious problems losing weight, my advice to anyone is have your thyroid checked immediately.
Otherwise before my condition I would say lots of water
Very interesting! I always have a difficult time with craving sugar every month…at the same time. I’ve found that exercise helps because it not only gets your body moving–but acts as an excellent distraction!!
I’ll vouch for interval training. And every time I change up the circuits I do at the gym, I see a change. (I just need to change them more often!)
Great tips! I’ve found that eating smaller meals more frequently works for me. I eat less if I don’t feel hunger pangs. When they hit, I over eat. Plus, I allow myself one day a week to not thing about diet and satisfy any food cravings I may be having. Knowing I have that one day as a reward helps keep me on track during the week.
It’s certainly true that the best exercises in the world won’t help if you don’t do them. It’s much better to work your body in ways that are enjoyable in themselves because there may well be an emotional component that kicks in to aid the process.
A great set of tips, Claudia.
Wow…what great info. My job is extremely stressful these days. Does that mean Im doomed??? Now, low impact…does that include walking? I love your list my friend. Happy TT.
As a person who never gets enough sleep and carries more of me around than would be advised, I can see where #2 makes sense. Now, to tear myself off the computer and get onto the couch to start my wind-down…
Wow, you know your stuff. Not many people know about #12. I learned from Adelle Davis that you can have a 1,000 calorie day diet and gain weight if you aren’t getting the right mix of fuel that the body needs. Eat 2000 calories and lose weight with the same premise.
I lost three pounds on my recent vacation. Two were from walking the beach and biking. One came from what I call “the gingerale and pretzel for supper diet,” which I was forced to go on when my plane was cancelled and I got a hotel room and didn’t want to go out and face the world until I had to at 5:00 a.m. the next morning.
I do not eat once the kids go to bed….since they go to bed so early (around 8), it is a good rule for me. The only thing I do have is water.
I wish I could give up the Splenda in my AM coffee, but it is NOT happening!
PS…one day when my house is done, I might get back to my TTing. I think I am on letter U.
I’ve developed this weird food allergy, am writing down everything I’m eating, all ingredients. No one should be forced to consume all those chemicals that are in packaged food. It is disgusting.
SJR
The Pink Flamingo
Cook things from scratch.
Great post, I think everyone including me is looking for a quick fix and that is not the way to loose weight for good. I feel like a Yoyo. I really like your comment on sleep I think that is why I am over weight since I work nights, it is not the pack of cokies I just ate. Kim
I like the “you need to sleep” one - I think I may go to bed and wake up looking like Angelina!
I have no tips though!
Great post and all too true. The only way to lose weight is to establish a healthy lifestyle like the one you describe.
Does this mean I can blame my extra pounds on my insomnia?
I’m printing this list out and sticking it on the fridge! You know how hard I’m working on being healthier and losing a little weight, so this was a great post for me to read this week!
XOXOXO
I’m still trying to figure out what works for me. I don’t have a favorite just yet
Happy TT.
Great and informative list. A few of those things I knew but many of them were new to me.
Thanks for the info and happy TT!
Great 13! I found your thirteen interesting and informative, now all I have to do is find an exercise rountine I want to do!
wow- EXCELLENT Post lady!!! And the comments are also really informative. As someone trying to get healthy, I’m going to use these. Thanks!!!!
Rupe takes the “Dr. Laura” manner of thinking when it comes to diets:
“All diets work great ….. for the first 25 minutes …..”
Damn, that woman is smart …..
……………………………………………… Ruprecht
CHiC, great post.
Expanding on 9. Don’t let exercise routine get better of you. Do different things, and within those different things, add additional variation (eg, different sets when swimming, etc.). And, it’s not the end of the world if you miss a day. Just leave yourself open to getting back into it when you’re ready, NOT out of guilt. Don’t let the fun of exercise get to be another JOB.
Blah. I wish weight loss wasn’t so complicated. Great list!
GREAT list…… I would like to save this for my future reference! I learned a few things I never knew about weight loss before.
Hootin’ Annie -
Anthony - Good for you for having the courage to make permanent change. I struggle with that in my life.
SandyCarlson - I’ve started a program on insomnia - since it’s a life long issue for me - I’ll email you some info!
Sue - I think you can get your thyroid into wack. We should email about this because D has this same issue. We’ve found things that work.
Jennie - One of my favorite trainers says that the trick is to satisfy your craving in a healthy way - on sq. of chocolate with berries, etc. Good for you for finding what works for you!
Susan Helene Gottfried - You go! Good for you for finding what works for you!
Nicole Austin - Great suggestions. I try to eat 5-6 meals but forget… Exciting that things are working for you!
Heart in SF - You have such a wise way of saying things. Yes, all the knowledge in the world won’t help if you don’t act.
Lori - I think if you like walking that’s awesome. Just increase the intensity every once and a while - add a hill, bring some weights. Yes, stress will kill you unless you have a destress program.
Julia - I have never been a big fan of sleep, so it’s a huge learning process for me.
Colleen - I think the calorie thing is so amazing. Yet we still hear about the BMI and caloric output. Esh…. mmm gingerale…. pretzels….
Tommie - That’s an excellent rule! Good for you for finding ways to care for yourself in the middle of caring for everyone else!
SJ Reidhead - It’s amazing when you realize that only 50 years ago no one ate this stuff. I am so sorry to hear that you are having trouble with allergies.
Miss Sarah at Puss ReBoots - Yes, indeed.
Kim - There’s research that suggests that your bodies response to lack of sleep is to increase the need/desire for sweets (cookies). Sleep is just important.
Laura - And did it work??
Forgetfulone - I think there can be balance - no one is perfect. But if you keep to guidlines you cannot fail.
Yummy - Yes, that’s what I’m saying. High blood pressure, diabetes, autoimmune illness, the list is enormous.
Perpstu - You’ve been working really hard in great directions - glad to give you a nudge.
Sheila - Good for you for trying to find something - that’s most of the work!
Toni - Cool!
Tricia - What did you like to do as a kid?
Cylithria - There’s so much misinformation that I’ve had to scour for what’s here. I’m delighted to share.
Ruprecht - At least you can “guarantee that diets work” (for 25 mins)
Edwin - Great tips - you do that with your kayaking and all your adventures in NH. You’re a great example of that variety.
Lauren - Oh me too!
Jennifer - I think we don’t know these things because there’s no way to make money off them.
I’m sitting here on my round butt, ready to testify that the one about long, slow cardio is definitely true. Good enough for heart health, but not for weight loss. Alas! Thanks for putting in writing what I’ve always suspected (and thanks for visiting my TT)
If you are stuck on your computer a lot, try sitting on an exercise ball! Happy TT and thanks for stopping by.
I’ve got to work on getting more of #2 and drinking water at least 6-8 glasses a day really helps!
Fellow TT Participant
This is an awesome TT!! I found out some very interesting things there. Unfortuante about the artificial sweetners because I’m diabetic and have to use them. I’ve tried other things, but there’s no way around them and sugar isn’t an option. I can understand why I’m having such a hard time now with this post….thanks!!
This is a great list. I can see a few things on here that have affected me-like stress!!!
These are very interesting. My husband and I have been decreasing carbs lately but still haven’t found the right kind of exercise. Some types may be more effective, but I figure as long as we’re moving, it’s better than nothing. Good list!
Those all sound like reasonable assessments of all the hype out there.
Have you read Michael Pollan’s ‘In Defense of Food’?
Oh, great! Now my sleep patterns are making me fat.
Stress not only makes me fat because I eat more under stress - I now have to stress out over cortisol? Egad, I’ll be a blimp!
And artificial sweeteners add to the size of my rear end too?
I’ll bet I’m not the only one who needs a martini now - so they can stop by my TT and get free recipe cards for the top 13 martinis from my blog, The Martini Diva. They will not help you lose weight but you might feel better about not being slim!
so how do you conquer #3? I need some serious help…I can feel my belly growing even as I type this!!!
hey wait a minute…#11…that counts chocolate out!?? What? NO!!!
I needed this. I am trying to loose a few pounds but it is so hard. Happy TT
Great tips, #s 11 & 12 are the most important to remember in my opinion. happy TT
this is a very interesting list. i read somewhere that when you don’t get enough sleep your body craves sugar and other fattening foods. generally i eat pretty well but if i don’t get enough sleep i do crave sugary foods.
When you’re eating, make that the ONLY thing you’re doing. No TV, no reading, no blogging. You get the point. Focus on eating, what you’re eating and when you’re full.
Now if I could (chomp) just (chew) listen to my (nom nom) own advice.
Number 12 all the way. Well…that and my body reacts quite negatively to them.
Do you know anyone that finds Splenda to be sweet? It tastes like medicine to me.
Anyway, now I want to go swimming…
the Gal Herself - Good for you for doing something!
Pamela Kramer - I created a standing station that’s helped a lot too.
Yasmin - Right! Water! I always forget that!
Elaine - Good luck - I think it’s especially hard when you have diabetes.
Jen - I’ve come to believe that every program, every exercise works - we just don’t work them. I encourage you to find what you love, the rest will follow.
Anita K - I haven’t read that book, but I’ve heard good things about it. It’s amazing how much hype and demanization of food there is…. phew.
PopArtDiva - I think it’s very hard to find a way - but that’s what it’s all about - finding a way that works for you.
Janet - I have been learning a stress management program. It’s hard but I think it’s helping!
Claudia - There’s lots of chocolate with only a few ingredients - this I know!
Stress is a killer - I think.
Barbara Doduk - Good luck with it! i bet if you start slow, you could do it over time.
Chris - I’m sure you’re right!
Jehara - Huh, yeah I’ve read that these cravings are a response to the increased corisol.
Fear and Loathing in LV - That’a great tip!
CelticLibrarian - Interestingly, Splenda is made by soaking sugar in arsenic. People say they can taste the arsenic.
Great tips. I might link to you (this post) in my next few posts… For me, before taking on any weight loss program one should take consideration of any health issues. And it’s always sound to consult a doctor before jumping in on any of these program. Also, the more natural the process of losing weight, the better. Starving is not the way nor diet pills.
Wow! Great post! I vote for your #11 about the amount of ingredients in food. There is a big difference between eating oatmeal made with Quaker Oats (ingredients, oats) and Quaker instant oatmeal with Brown Sugar and maple syrup, (ingredient list too long to post).
Also, if you are having massive sugar cravings try eating protein. You won’t want to but it almost always halts sugar and carb cravings.