The "Sugar: The Bitter Truth" lecture taught me that most of the fructose (sucrose is fructose+glucose) and alcohol (ethanol) we consume is metabolized as fat, whereas only a little of the glucose we consume is metabolized as fat. The reason is that fructose and ethanol don't trigger insulin production. Since no insulin is produced the brain doesn't shut off the hunger feeling, so want to eat more. This is why high-fructose corn syrup and heavy drinking are bad for you. As the lecturer put it, "fructose is fat, sugar is fat." The reason why God couples fructose and fiber (e.g., sugar cane) is that this naturally limits our fructose intake. Interestingly, HFCS became popular when the FDA recommended a low-fat diet; however, dietary fat isn't the only thing that makes us fat, fructose does too.
I learned to avoid sugared drinks. Since The China Study suggests milk can cause cancer, I'm sticking to water and Vitamin Water Zero. I'll try to eat my carbohydrates with fiber. I'll wait 20 mins before getting a second portion.
Thursday, April 28, 2011
Wednesday, April 27, 2011
My weight loss journey
In 2009 I was overweight and looked it. I hit 223 lbs, which is 24 lbs more than the ideal weight for my 6'2" height. I decided to lose weight, eliminate my love handles, and improve my health.
Phase 1: Reduce Caloric Intake, Exercise More
I started a reduced calorie diet. I ordered "reduced portion" lunches and used a small plate for dinner. I reduced or eliminated fast food, soda, unhealthy snacks (e.g., candy, chips, ice cream), and dessert. After reading that people who eat breakfast tend to be more slender, I started eating a 100 calorie breakfast bar for breakfast. I started eating 2-3 pieces of fruit a day.
Snacking at night is a major problem for me. I do it for emotional reasons not hunger. It's very relaxing to snack while reading a book. I replaced unhealthy snacks (e.g., chips) with healthier snacks (e.g., nuts, pretzels), but I still consumed too many calories at the worse possible time--right before bed.
My workout routine at the gym involved 30 mins on the treadmill and 1-1.5 hrs of weight lifting and Nautilus machines. I lost ~5 lbs but I hated it. My company's gym is dreary and simple and usually empty. The treadmill was torture. While I enjoyed weightlifting, my weight and strength had plateaued.
One day I realized that I didn't have to torture myself. Instead, I should just pursue a physical activity I actually enjoyed. So I began taking kung fu classes in Summer 2010.
Phase 2: Kung Fu
I lost 8 pounds (215), reduced my waist size from 35" to 34", reduced body fat from 22.7% to 21.3%, reduced bad cholesterol (LDL) from 172 to 116, and increased good cholesterol (HDL) from 47 to 50. I gained endurance, strength, flexibility, confidence, and fighting ability.
Phase 3: Eat the Right Calories
The "Ultrametabolism" book taught me that some calories--such as those from soda and processed foods--are worse than others--such as those from whole foods. Bad calories slow metabolism and actually make you more hungry. Refined carbohydrates (e.g., high fructose corn syrup) are metabolized into sugar quickly by the body, causing excess insulin production, which leads to insulin resistance--a precursor to Type II diabetes, and causing the body to store the unused energy as body fat. The author advised avoiding foods that have labels (e.g., processed foods) or that our great-grandparents wouldn't recognize (e.g., twinkies). Instead he advised eating whole foods. I also read that sugar and fat cause reactions in our bodies akin to drug addictions.
I stopped eating my 100 calorie breakfast bars for breakfast since they are processed foods. Instead I eat fruit for breakfast.
I lost an additional 10 pounds (205) and reduced my waist size from 34" to 33" by preferring good calories and continuing kung fu. However, I was unable to reach my ideal weight of 199. After slacking off and gaining back 6 pounds (211), I realized more changes were necessary.
Phase 4: Forks Over Knives, Increase Daily Physical Activity, Drink Less Alcohol
"The China Study" book reaffirmed that processed carbohydrates (e.g., white bread, pasta) increase body fat as opposed to complex carbohydrates found in whole foods. Whole plant-based foods are less energy-dense than animal-based foods and contain more water and fiber, which makes your body feel fuller sooner. With a plant-based diet, you don't have to count calories because even though you may actually eat more calories, your metabolism is higher and more calories are expended as heat. The author even suggested we can eat as much plant-based food as we want. However, the author advised against eating excessive nuts if your LDL is over 100 (mine is 116).
The book also provides convincing evidence that plant-based diets decrease risks of cancer, heart disease, diabetes, and obesity.
The "Is Sitting a Lethal Activity?" NY Times article made me realize that sitting at my desk at work for 8 hours/day, 5 days/week was bad because when sitting we expend only 1 calorie/min vs 3 calories/min when walking, our insulin effectiveness and good cholesterol is reduced, and our life expectancy is reduced a few years. Regular exercise (e.g., kung fu) doesn't compensate for a sedentary lifestyle; just like jogging doesn't compensate for smoking. I decided to try to walk and take the stairs more.
I reduced my dinner portions even more to allow me the caloric room to eat healthy snacks at night. However, I'm still trying to reduce snacking.
Update 8/8/11: I achieved my target ideal weight of 199 pounds! So far I've lost 24 pounds and 3 pant sizes (35" -> 32"). My body fat percentage and body mass index are the lowest in 4 years. I celebrated by buying size 32" jeans, which I haven't been able to wear since high school.
Now my goal is to eliminate the remaining belly fat by reducing my weight to 195 and exercising my abs.
Phase 1: Reduce Caloric Intake, Exercise More
I started a reduced calorie diet. I ordered "reduced portion" lunches and used a small plate for dinner. I reduced or eliminated fast food, soda, unhealthy snacks (e.g., candy, chips, ice cream), and dessert. After reading that people who eat breakfast tend to be more slender, I started eating a 100 calorie breakfast bar for breakfast. I started eating 2-3 pieces of fruit a day.
Snacking at night is a major problem for me. I do it for emotional reasons not hunger. It's very relaxing to snack while reading a book. I replaced unhealthy snacks (e.g., chips) with healthier snacks (e.g., nuts, pretzels), but I still consumed too many calories at the worse possible time--right before bed.
My workout routine at the gym involved 30 mins on the treadmill and 1-1.5 hrs of weight lifting and Nautilus machines. I lost ~5 lbs but I hated it. My company's gym is dreary and simple and usually empty. The treadmill was torture. While I enjoyed weightlifting, my weight and strength had plateaued.
One day I realized that I didn't have to torture myself. Instead, I should just pursue a physical activity I actually enjoyed. So I began taking kung fu classes in Summer 2010.
Phase 2: Kung Fu
I lost 8 pounds (215), reduced my waist size from 35" to 34", reduced body fat from 22.7% to 21.3%, reduced bad cholesterol (LDL) from 172 to 116, and increased good cholesterol (HDL) from 47 to 50. I gained endurance, strength, flexibility, confidence, and fighting ability.
Phase 3: Eat the Right Calories
The "Ultrametabolism" book taught me that some calories--such as those from soda and processed foods--are worse than others--such as those from whole foods. Bad calories slow metabolism and actually make you more hungry. Refined carbohydrates (e.g., high fructose corn syrup) are metabolized into sugar quickly by the body, causing excess insulin production, which leads to insulin resistance--a precursor to Type II diabetes, and causing the body to store the unused energy as body fat. The author advised avoiding foods that have labels (e.g., processed foods) or that our great-grandparents wouldn't recognize (e.g., twinkies). Instead he advised eating whole foods. I also read that sugar and fat cause reactions in our bodies akin to drug addictions.
I stopped eating my 100 calorie breakfast bars for breakfast since they are processed foods. Instead I eat fruit for breakfast.
I lost an additional 10 pounds (205) and reduced my waist size from 34" to 33" by preferring good calories and continuing kung fu. However, I was unable to reach my ideal weight of 199. After slacking off and gaining back 6 pounds (211), I realized more changes were necessary.
Phase 4: Forks Over Knives, Increase Daily Physical Activity, Drink Less Alcohol
"The China Study" book reaffirmed that processed carbohydrates (e.g., white bread, pasta) increase body fat as opposed to complex carbohydrates found in whole foods. Whole plant-based foods are less energy-dense than animal-based foods and contain more water and fiber, which makes your body feel fuller sooner. With a plant-based diet, you don't have to count calories because even though you may actually eat more calories, your metabolism is higher and more calories are expended as heat. The author even suggested we can eat as much plant-based food as we want. However, the author advised against eating excessive nuts if your LDL is over 100 (mine is 116).
The book also provides convincing evidence that plant-based diets decrease risks of cancer, heart disease, diabetes, and obesity.
The "Is Sitting a Lethal Activity?" NY Times article made me realize that sitting at my desk at work for 8 hours/day, 5 days/week was bad because when sitting we expend only 1 calorie/min vs 3 calories/min when walking, our insulin effectiveness and good cholesterol is reduced, and our life expectancy is reduced a few years. Regular exercise (e.g., kung fu) doesn't compensate for a sedentary lifestyle; just like jogging doesn't compensate for smoking. I decided to try to walk and take the stairs more.
I reduced my dinner portions even more to allow me the caloric room to eat healthy snacks at night. However, I'm still trying to reduce snacking.
Update 8/8/11: I achieved my target ideal weight of 199 pounds! So far I've lost 24 pounds and 3 pant sizes (35" -> 32"). My body fat percentage and body mass index are the lowest in 4 years. I celebrated by buying size 32" jeans, which I haven't been able to wear since high school.
Now my goal is to eliminate the remaining belly fat by reducing my weight to 195 and exercising my abs.
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