10 Tips to Deal with Holiday Weight Gain
For the body obsessed or even normal dieters, the holiday period from around October through to January can be a true minefield. Between the specific holidays of Halloween (mercifully passed), Thanksgiving and Christmas, along with endless goody baskets and parties, folks can run into problems maintaining the habits they strive to follow the rest of the year.
Just Do the Program
Today is going to be another hopefully short article/rant about another common mistake I make; in fact, it addresses one of my major pet peeves (folks run into this all the time on the support forum). In a certain sense it’s a followup to the piece on Information vs. Application that I posted on Tuesday.
Exercise and Weight/Fat Loss: Part 2
Certainly larger amounts of exercise can approach significance (and as folks become fitter, they can burn more calories with activity) but the idea that a little bit of exercise is going to have a massive impact on anything is fairly misguided. However, there are more ways that exercise might positively impact on weight/fat loss (especially when combined with changes in diet) and that’s what I want to look at today. I’d mention that readers should check out PJ Striet’s comments in Exercise and Weight/Fat Loss: Part 1 for some other potential benefits of exercise outside of weight and fat loss per se.
Exercise and Weight/Fat Loss: Part 1
I think it was last year some time that Time magazine ran an article to the effect of “Exercise will make you fit but it won’t make you thin.” Yes, it’s taken me that long to get around to writing about this. I remember someone asking me about this (it might have been my mom) and I wasn’t really sure what the issue was; I had written back in my first book The Ketogenic Diet about some of the realities of exercise and fat loss. Most of my other books have at least dealt with the issue to some degree.
Fundamental Principles Versus Minor Details
As I’ve written about in a previous article How Detail Oriented Do You Need to Be, with the advent of the Internet (along with other forms of constantly running media) people are absolutely overwhelmed with information, much of it dealing with what can only be termed completely irrelevant details. That is, stuff that just isn’t likely to make an iota of difference to anything in the real world. I think the reason for this trend is that writing about the basics and the fundamentals all the time isn’t sexy or interesting. It certainly doesn’t sell magazines.
The Importance of Context
So why is it in the field of nutrition and training that the majority seem to think in absolutes where the context of the situation is never taken into consideration? Because as often as not, it isn’t. Rather, individuals will state in absolute terms, regardless of context that such and such is good, or bad, or best, or worst. Squats are good, squats are bed,carbs are good, carbs are bad. Saturated fats are good, saturated fats are bad.
The Fundamentals of Fat Loss Diets Part 2
In Part 1, I also provided a rough starting point for caloric intake of 10-12 calories per pound of total body weight. As noted in that article, this is only a starting point and, depending on the specific, relatively higher or lower caloric intakes may be more appropriate. While much of this variability is due to differences in daily activity level and/or individual physiology, there are also various pros and cons to using larger or smaller deficits, a topic I discuss in Setting the Deficit – Small, Moderate or Large.
The Fundamentals of Fat Loss Diets Part 1
I did an online interview of some sort a while back and one of the questions I was asked was this “What are the basic components of fat loss diet that you would recommend? That is, if you had to give the most general fat loss diet approach, what would it be?” Another way of phrasing the question might be thus: What’s the simplest fat loss diet you can draw up, with the fewest details for people to get obsessive over?
The Energy Balance Equation
Today, I’m going to do my best to clear things up about what the energy balance equation does and doesn’t mean and why people, who don’t really have a clue what they’re talking about, don’t understand. Hopefully by the time you’ve gotten to the end of this, you’ll understand it.
Setting the Deficit – Small, Moderate or Large
What I want to look at is the various pros and cons of using small, moderate and large caloric deficits when setting up a fat loss deficit. As is usually the case you can find people arguing adamantly that only one or the other is appropriate; as usual I take a little bit different view: each approach can be relatively more or less appropriate for a given situation.