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Trimming Down | Four Simple Tips | Burn Fat Faster | Lose That Gut | Water and Weight Loss | Mens Well Being
Trimming Down
Okay, six months have passed since you vowed to trim down after that all-day tailgate party on New Year's Day, and you say you haven't made much progress? You're not alone, we gather from the mail we've been getting. So we paid a call to Art Ulene, M.D., medical correspondent for NBC's TODAY and author of Lose Weight with Dr. Art Ulene, for a pep talk.
He offered four simple tips that should get you on track, if not on the treadmill:
1) Slow the pace of your eating, and you may eat less. Put the fork down and take 30 seconds between bites, even during those 20-minute lunches.
2) Add 3 miles to the total mileage you walk in a day. "You can walk it all at once, half a mile six times a day, or 100 feet 159 times a day! It doesn't matter; you get the same weight-loss benefit," says Dr. Ulene.
3) Fidget. Do you bounce your leg while you read, pace while you wait, or tap your fingers when you think? Good. Some people lose up to 800 calories a day through these purposeless movements, according to Dr. Ulene. "Consider how lean Notre Dame football coach Lou Holtz is. Have you ever watched him fidget during a game?"
4) Make tiny changes you can live with, and then build on them. Before you decide to run 7 miles to work, try parking your car 100 feet further from the entrance. Have your usual morning bagel, but use only half the cream cheese and then work your way to jam. "Small, painless changes, religiously maintained, will allow you to drop significant fat weight without going crazy," says Dr. Ulene.
Men's Health Magazine 1998
Burn Fat Faster
Sometimes, it seems extra pounds just adhere to a man's middle section for no particular reason. Okay, maybe there is a reason, and maybe it's found in that bag of Jimmy's Deep Fried Pork Cracklins'.
Now, there are three options for dealing with your extra adipose accessory. You can work out until you pass out. No fun. You can diet until you drop. Even less fun. Or you can take a few simple, easy steps to boost your metabolism - the rate at which your body burns off calories. If you can trick your inner engine into revving just a little higher, you can indulge just a little more than usual without having to loosen your belt one notch.
Five fat-frying strategies that work:
1) Exercise in the evening. There's nothing like lying completely motionless for eight hours to really dampen the fat-burning fires. But what if you could burn more calories even in your sleep? New research at the Human Energy Laboratory at Colorado State University shows that exercise, and particularly strength training, not only makes you stronger, it also fires up your body's furnace even hours later when you've settled down for a nap. In the study, when a group of men performed a 90-minute evening workout consisting of exercises that attacked all the major muscle groups, their metabolism was still as much as 10 percent above normal when they woke up the next morning--15 hours later.
2) Build bigger muscles. About that weight-training plan: Concentrate on making muscles grow if you want to make your bulges shrink. That's because, aside from the surge in metabolic rate you get from a workout, you'll also continue to burn 30 to 50 more calories a day every day for each extra pound of muscle you put on. The reason: Lean body mass takes more energy to sustain than fat does.
To build muscle most efficiently, concentrate on compound exercises, which work large muscle groups, rather than exercises that target individual muscles. Leg presses, bench presses, pulldowns and squats are ideal examples.
3) Eat early. A big mistake lots of men make is to try to fast their way through most of the day, thinking they're doing their bodies good, then arrive home and tear through the fridge trying to quell their rumbling bellies. Instead, if you eat most of your calories earlier in the day, you'll actually stoke your internal fire to burn hotter, says Pat Harper, M.S., R.D., a spokesperson for the American Dietetic Association. Another benefit of eating early: You have the entire day, when you're most active, to burn off those calories through normal activity. Studies have shown that overweight people consume 75 percent or more of their calories in the evening, when the body is slowing down and more likely to store fat.
4) Have yourself a snack. We've been raised to think that snacking is bad. Of course, we were raised to think that sex was bad, too, and that myth turned out to be pretty off base, didn't it? Truth is, snacking is good for you. Keeping your body fueled with small but low-fat snacks throughout the day keeps weight off. Snacks control flab by stabilizing blood-sugar levels, which may cause your body to burn fat more efficiently. Good snacks are rich in complex carbohydrates. We're talking about fruits and vegetables here, not corn chips, of course.
5) Take a long walk. One of the most effective and pleasant ways to burn fat, say researchers at the Cooper Aerobics Center in Dallas, is to take regular, brisk walks. While you burn calories faster doing more intense activities, studies show you actually burn proportionally more fat calories when you walk. For a low-intensity walking workout to work, you need to keep with it for a full 30 minutes or more, and you need to keep it regular, at least four to five times per week.
Men's Health Magazine 1998
Lose That Gut
When doing crunches and all their variations, you spend a lot of time contemplating your belly. If it's rounder than it oughtta be, try these lean tactics:
Eat Lean ... You want a flat stomach? Watch what goes into it. Don't worry, pal, we're not telling you to live on alfalfa sprouts and granola. Most guys can get away with making little changes in their diet.
Cut down on fatty toppings ... like mayo, butter, sour cream and salad dressing. Cut back on cheese and red meats. Graze rather than gorge: eating four to six small meals a day instead of three big ones helps your body burn fuel more efficiently.
Exercise Aerobically .. Put away the pink leotards -- we're not sending you to a step class to jump up and down to Janet Jackson tunes (though that would do the trick). The key concept here is aerobic exercise.
Cycling, rowing, running, whatever -- it's your call. Anything that gets your heart pumping will burn away your blubber. Hit it three days a week for 20-30 minutes to start. And if you can, work out before the dinner bell. Research suggests that a pre-dinner workout is an excellent appetite suppressor.
Relax ... When stress hits, one of the first things your body does is crank up its production of adrenaline. This causes fat cells from all over your body to release their stored fat into your bloodstream, so you can burn it and use the calories to ecscape or fight off whatever it is that's giving you the heebee-jeebies. But your stress is probably caused by your boss, your kids or the IRS, so all that newly-released fat goes unused.
What happens next, experts believe, is that the fat is taken out of the bloodstream again -- only this time it's stored preferentially around your belly. (You're probably getting stressed just reading this.) So do whatever you can to de-stress.
Take up a hobby ... that will help you unwind. Take time throughout the day to stretch and breathe deeply. Create a simple after-work ritual -- changing clothes, sorting through the day's mail, or just staring at the wall for a few minutes -- that will cue your body that it's time to decompress.
Men's Health Magazine 1998
Water and Weight Loss
Eight glasses a day keeps the fat away. Water helps to suppress the appetite and supports the body's ability to metabolize stored fat. If the kidneys do not get enough water, their ability to function efficiently is affected. This puts an added load onto the liver, which is then hampered in its job of metabolizing stored fat into usable energy. If the liver is doing some of the kidneys work it will metabolize less fat, which means that more fat remains stored and less weight loss occurs.
SPA Magazine Spring 1997
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