How to get rid of love handles for good?

Love handles, they don’t look good

They sure don’t. Men actually prefer love handles as they claim that it looks very hot on women. Women, on the other hand, disagree as they say that this is what makes them look fat. What are love handles anyway and why the pun name? Love handles is accumulated body fat, located on the back where liver is. The fat accumulates fast and forms a round shape, giving the typical appearance of handles. They sure do appear quickly, however to get rid of love handles takes a lot of time. Many will give up in the process and this is wrong.

See below chart for more information

women man love handles visible?
15% 10% no
25% 15% no
35% 20% barely
40% 25% or more yes

In this table – body fat percentage at which love handles are usually visible:

Get rid of love handles in 4 different ways

As you might have guessed it, it takes a lot of time to get rid of love handles. One must exercise and eat at caloric deficit, forcing your body to obtain needed energy from stored fat. For optimum fat loss I suggest performing exercise at proper heart rate.

There are several different ways of how to get rid of love handles, some might work well, some might not. Eat less is really hard for some. As some people pointed out, there are a lot of things that we are hard wired to want more than it is good for us. I don’t see how food addiction is a lot further from that. I don’t believe that people can’t make a choice to limit their food intake or to take the initiative to do some physical exercise to keep themselves healthy.

I had been fortunate that I never had to worry about my weight until about two years ago, at age 38, when I noticed that I can gain weight easily if I am not mindful. With extra weight comes love handles. So now I take two very simple steps: One, I lower the portion of my daily meals (not restrict any type of food, I even have chocolates regularly in small portions, so that I won’t fall into the pit that is occasional binging); Two, I walk two miles at a good speed everyday on my way to and from work. This may not be ideal for everyone, but I am just trying to point out that even without spending hours at the gym or cutting out all carbohydrate from diet or taking similar drastic measures, one can achieve some level of control.

love handles

Love handles or muffin top.

Buying your own produce and cooking daily meals from scratch probably are a big help, and this practice is also cheaper than eating out, even at fast food places. I just refuse to believe that we have no control over our weight. Read more about losing weight on proper way here.

Alternative way

There is another approach that I found worth pursuing. Rather than focus on all the bad habits the obese people have, perhaps it would be more productive to focus on what good habits the “normal” sized folks have and attempt to emulate them. It’s not all that complicated. Clearly avoiding processed foods is key. Now all we have to do is take on that PAC. Yikes. At the end of the day, isn’t it always “just follow the money trail” and you’ll find the root of the problem? It is the same with love handles.

It is not easy to get rid of love handles, but in the end it is really worth it.

Sugar kills, but not always

Sugar is poison. If people just ate much less fructose and sucrose, their livers would start functioning better, and correct appetites would return. Sucrose is processed in the liver the same way that ethanol is. This is why children fed a constant stream of soda, sports drinks, and even juice can have “beer guts.” With elder people this results in formation of love handles.

I would suggest you to cut sucrose/fructose out of your diet, but keep other carbs and even drink whole milk. This way you could lose 20 pounds in three months. You will feel great, and full after eating about half as much as I used to. It is important to point out that will lower calorie intake you will also get rid of love handles. Not for good, but still.


Exercising more does not necessarily mean a more effective weight loss

A study was published recently which suggest that although exercising more that does not necessarily means that you will lose more weight. We all know that for weight loss we should be training in fat burning heart rate zone. See which is the ideal heart rate zone for weight loss by referring to fat burning heart rate calculator, available on-line.

The study is flawed in my opinion

I wonder if this study might have psychological implications. Perhaps in a repeat experiment, participants could journal both food intake AND rate their satisfaction with the exercise/ their self-confidence post-exercise. I bet the 30 minute group would be generally more satisfied and confident, because when you go from 0 min to 60 min, you are much more likely to get tired/breathless before completing a workout than when you work out for 30 min.

These men were generally in the same shape, so let’s assume they all start to get extremely worn out after 20 minutes of vigorous exercise. The 30 minute men, only have ten minutes left so they push through it. They also feel accomplished because they conquered most of the workout. The 60 minute men have a whopping 40 minutes left to complete.

This would possibly prompt them to feel like failures, which may lead to mild depression (correlated with fatigue) and dread in anticipation of a workout. I think the 60 minute group may have simply developed a more negative attitude towards exercise, therefore avoiding it at all cost when it is not required, and possibly stress eating. This study seems to ignore human motivation, and as a result feels incomplete. I think a more valid conclusion would have been to start at a comfortable intensity and length of exercise and gradually increase both.

How about body composition type?

There is no body composition component mentioned in this article. If body composition (fat vs. muscle content) was not part of this study, it could be flawed. As most of us know, muscle tissue is much denser than fat, and therefore weighs much more. 13 weeks, the length of the study, is plenty of time to increase lean muscle tissue. I wish there was this differentiation made in the study. My only hope is that people don’t walk away from this article with the idea that reducing physical activity is good for you.

I exercise to get endorphine boost. I like to push myself with cardio – stairmaster or a run. and just to feel that energy rush flowing through me. It makes me feel great and I also eat much better when I exercise 4-5 days a week. i don’t find a lot of satisfaction when I do weights, maybe because I use heavier loads than I suppose to. I should probably focus on lighter loads and more reps. I’ve never lost weight exercising, but by eating less….I agree with MB they should do long term study on women. We respond differently to exercise and diet.

I have also found consistently that the more I exercise, the more weight I gain. I don’t believe it has anything to do with gaining more heavier muscle. In fact, it seems like I am less toned with a lot of exercising. It’s almost like the exercise is acting like an unhealthy cortisol releasing catabolic stress, like the stress you would have worrying about something or if you drank a few coffees.

I think the weight gain is partially due to a much stronger appetite and other effects as a result of cortisol and stress hormone release. Perhaps this causes water retention as well. Using a food journal, I have noticed that if I keep food intake normal/low using discipline with higher exercise amounts, and its not easy, that I still lose no weight or even gain which is why i think there is a water retention element involved.

I have noticed that if I keep the exercise much shorter and not aggressive, ie, not trying to walk a certain speed to reach some idea of a heart rate, that I do lose weight.

I think it has little to do with the calorie spend and more to do with not generating an unhealthy stress response and also giving motion to the body, improving overall circulation throughout the body and its joints and general functioning.

I find a 20 minute (max) non rushed continuous walk done on most days to be perfect.


Relevant blood sugar chart for diabetics

This information has been known for decades.

The problem is really political. Doctors wouldn’t dare offend Big Food by suggesting that carbs are responsible for our obesity and Type 2 diabetes epidemics.

Example: Why is it that the American Diabetes Assn. continues to recommend a diet of 50-60% carbs (the old Food Pyramid advice) for diabetics and non diabetics alike?

You need only look at their annual report to see the large contributions made by food and beverage corporations.

carbs

bread is carbs

This is whywe continue to be told that eat less and exercise more is the ideal way to lose weight. Of course this advice doesn’t work, but the industries that are really responsible for obesity get off the hook — and the blame is placed on the patient for being lazy and gluttonous.

Here is an accurate blood sugar chart I am referring to.

If you want to see how Big Food engineers its products to create craving and cause overeating, read the new book, Salt, Sugar and Fat by Michael Moss. It is a chilling account. Meanwhile, obesity is now an official “disease” subject to remimbursable drug treatment and surgery.

And Big Medicine is content with the status quo because obesity-linked diseases are good for business. Given the financial clout of Big Food and Big Medicine, this situation isn’t likely to change very soon.

This is not new news.

I’ve read this in recent years in other publications and I’ve KNOWN it for decades: I eat white flour and/or sugar in the morning and I’m hungry all day. It’s been a well-proven experiment with me…my cravings are quite dramatic following any morning that might include a bagel, a cinnamon roll or pancakes with syrup. Good luck to all the people out there struggling with your weight – don’t give up!

1. The title is unfortunate, as many readers jumped to the conclusion that the study supports low carb diets. It does not.

2.Low glycemic index does not mean low carb. GI refers to the blood glucose reaction after eating a 50 gram carb portion of a food. High glycemic index carbs tend to cause an early glucose spike, followed by a surge of insulin, then a glucose drop. In a person with insulin resistance, this reaction can be more pronounced. Low glycemic index foods tend to produce a lower and more drawn out glucose response.

3. Simple vs complex carbohydrates has nothing to do with glycemic index – simple carbs includes sugars, milk, and fruits; while complex carbs includes many vegetables, legumes, starches. There are low and high glycemic index carbs in both groups.

4. Whole wheat flour, and its products (crackers, cookies, cold cereal, pretzels, etc) are , like white flour products, high glycemic index foods. The finely ground starch is easily digested and absorbed into the blood. A less processed version, like wheat berries or bulgar wheat, or a bread made from sprouted wheat, would have a lower glycemic index. Usually, the less processed version of foods will have a lower GI, although there are exceptions.

5. Low glycemic foods include most fruits and vegetables, yogurt, legumes, barley, and chocolate.

And yes, a Mediterranean diet, which has the most research to support its health benefits , tends to be low glycemic index and delicious.

“1. The title is unfortunate, as many readers jumped to the conclusion that the study supports low carb diets. ”

The title does not claim anything but the fact that carbs may trigger cravings. So I guess I´m not one of those many readers that “jumped to conclusions”.

This research needed to be done, I guess, but it’s about a half-century too late. Back in the 50’s, a British physician published “Eat Fat and Grow Thin”. A decade later, the Atkins diet debuted to a storm of derision. Despite the bad results, establishment nutritionists and cardiologists continued a propaganda storm that made fat “bad “and carbs “good”. Americans ate less fat and more carbs and, guess what? An epidemic of obesity!

More recently, a nutrition scientist at Stanford decided to actually look at whether low-fat diets work.

He mounted a large controlled trial that most subjects completed. Though a lifelong vegetarian, he was dismayed to find that the Atkins diet was better than Ornish, Zone, or the normal physician-prescribed (low fat) alternative. The only diet that separated from the others was Atkins, and all the parameters he studied were better for Atkins including lipid profiles! You can check it out here: http://www.youtube.com/watch?feature=player_embedded&v=eREuZEdMAVo

My own experience with lifelong struggles against carb addiction came to a head when I hit 60 and was a metabolic train-wreck despite a habit of regular exercise. My family doctor suggested I go Paleo. By restricting carbs, I’ve lost forty pounds in the past year and drastically improved my sugar, blood-pressure, and lipid readings.

I hope we don’t have to continue the madness for another generation or two!

Maybe the article doesn’t deal with the frequency of eating junk at a fast food restaurant. Corporate foods are killing people but we need another study. People wonder why someone like Bloomberg try’s to ban certain foods from the unknowing public. The health care costs are all of our responsibility s and someone has to try.


Why Losing Weight May Require Some Serious Effort

Here’s what people from nytimes are saying about weight loss and all dieting stuff.

Both eating less and moving more helps with weight control. Eating even less and moving even more helps with weight loss. But it doesn’t take rocket science to figure out if you choose something you love to do it will not be work. I used to walk miles and miles.

I love to ride my bike for fun but the very atmosphere of a gym with all the huffing and grunting just turns me off. Unfortunately I have periformis problems that now limits me to short walks. Someone fiddled and broke the brakes on my bike and in other to have it fixed I have to walk it a fairly long distance – my car is very small. So over the winter I gained an uncomfortable amount of weight but I ate the same as usual. The sad part for me if I live a few steps from one of the greatest bike paths in the country. So I have to wait it out for now. All I can say is MOVE any way that you actually like.

I’m an experienced endurance athlete and I can tell you that if you are engaging in serious endurance sports such as cycling, running, triathlon, etc., that eating is not an issue. You can pretty much eat anything you want and you will lose weight.

And in order to lose weight just by eating less is not really a good idea. It leads to eating disorders and ruins your concentration and ability to think.

Another study on losing weight! Almost every day a new study. Will they ever end? This one is much sillier than the rest — thinking “playtime” versus “exercise” — but it did gain media attention. Tomorrow it will be forgotten, replaced by another study with a new theory on losing weight. Wouldn’t it easier to forget about the studies and just use common sense — exercise regularly and consume less high calorie food. It works for me.

For a lot of us, reframing exercise as playtime increases the likelihood that we will stick with it. Different strokes for different folks. Peace out

Eventually, I lost the weight fixation, and with that returned to normal eating habits. I eat when I am hungry and exactly what I want. Never have the urge to over eat.

Now, as a middle ager, am thinner than I was when I finished high school. Actually ran into someone in my community that I recognized from same school we both attended. The other person was quite overweight, and I was proud that I hadn’t packed on pounds.

“You allow yourself to do something BAD (like eating more cheeseburgers, fries, and onion rings) after you’ve done something GOOD for yourself!”

An August 2011 study published in the journal Addiction shows that the same licensing effect can happen with smokers: those who took pills they believed were vitamins – actually just sugar pills – smoked significantly more cigarettes afterward than those in a control group.

John Cloud wrote in his TIME article that he felt virtuous. He knew he was getting his nutrition in the pills, so he felt licensed to eat a less healthy diet with more calories.

That pervasive sense of “earning” treats or rewards for our hard effort may be at work here.


Living a healthy life

…takes effort. People think that when they’re fat it’s their genetics fault. It isn’t. It’s their fault only. No one gets fat because of genetics. It’s our modern lifestyle that causes obesity. People sit all day and don’t move at all. We drive to work, drive back home, take the elevator to apartment and take the elevator to the office. No moving. And this is bad.

Working out is the key

If we don’t exercise all the extra calories we didn’t burn will be stored as extra fat. And you know well that extra fat isn’t happy when you try to get rid of it. It will just not go away. The key is to burn extra calories we’ve consumed, or not consuming that extra calories. But people love to eat more than they should. Carbohydrates make them happy. Carbohydrates are drugs. It’s sugar our bodies crave for. It’s important that we eat the proper amount of calories per day. How many calories should you eat per day? That depends. How tall are you? What is your weight? Are you active / do you do sports? What’s your gender? As you can see question how much calories do we need per day isn’t so simple to answer.

Use BMR calculator to calculate calorie consumption

There is a shortcut to find out this number and this involves using a BMR calculator.

BMR stands for basal metabolic rate and tells you how much calories should you eat per day if you didn’t do anything at all. In other words – if you would sit on a chair for whole day you would only need that much calories as your BMR value is. So if your BMR is 2000 calories that means that by eating 2000 calories per day and living a normal life you would not gain weight at this calorie rate. Simply because your BMR is not your whole daily calorie consumption. Walking around, sitting down, standing up, etc also burns energy. But you can safely assume that (if you are not active at all), your daily calorie consumption is BMR plus 20 percent. So for a person whos BMR is 2000 calories per day an actual calorie consumption would be somewhere around 2400 calories (that is if he or she isn’t active – does not do any sports).

Update: new BMR calculator is available for test. BMR calculator is for testing only.


Normal blood glucose levels for adults

Pancreas

Blood glucose level is regulated by pancreas. If pancreas gets damaged (diabetes) this may lead to problems where body cannot regulate blood glucose levels anymore. In such case, patient is diagnosed with diabetes, type 2.

Type 2 is most common type of diabetes and affects more than 90 percent of all patients, suffering from diabetes. Type 1 diabetes affects the other 10 percent (usually younger people as oposed to diabetes type 2 which affects older people of 45 years or more).

How to regulate blood glucose levels?

Cinnamon and coffee are a well known blood glucose regulators, although these two foods are no magic cure for increased blood sugar levels. It is important to point out that diabetes is (for now) a condition which cannot be reversed or cured. A normal blood sugar level is between 3.6 and 5.8 mmol/l (65 and 105 mg/dl) for a healthy person altough these values may vary a bit.

Its symptoms can only be reversed, the disease itself is not reversible. So, once you are diagnosed with diabetes, either type 1 or type 2, you must adapt your lifestyle accordingly to keep the quality of life like you had before. If no changes are made (no changes in diet and lifestlye) you might suffer consequences very soon.

Broccoli, Spinach, and Green Beans are also very good neutralizers of blood glucose. In general, it is important to consume foods that contain low amounts of carbohydrates as carbohydrates will cause a spike in your blood sugar levels.

Conclusion

Always pay attention to blood sugar levels. If too high, this may indicate pre-diabetes or diabetes. If unsure you should consult with your personal doctor.