The Heart Healthy Lifestyle
For today’s post, I don’t need to reference any studies to make my point. I could analyze my changes from a physiological standpoint, but I won’t. The po marc jacobs int is not scientific. It’s logical. The lifestyle changes I made with my eating habits several years ago are habits I still maintain today.
Here’s a one day diet sample of my diet in January, 2012 (from a post I wrote in 2012):
The foods aren’t exactly the same, but the principles are similar: my daily eating regimen still features 3 4 meals, 8 10 servings of fruits and vegetables, a natural protein source at every meal, and extra virgin olive oil and salt as some of the few condiments I eat. I also continue to strength train 3 4 days per week.
All people who want to lose weight and maintain it don’t have to eat like I eat. I realize eating sardines for breakfast isn’t exactly a popular idea. Doing what I do is certainly not the point I want you to take away from this. The real point is, if you want to make a sustainable weight loss, you must make sustainable changes to your habits.
Diets where you are eating less than 1,000 calories per day, eating only one food for several days, or where you are reliant on supplements are not sustainable. Eventually you will have to transition from those initial weight loss inducing behaviors into another phase that you can live on.
If you are looking to lose weight, ask yourself this when considering any diet or program: can I see myself doing this in five years? If the answer is no, then the program probably isn’t what you are looking are. Lifestyle changes are sustainable. Most commercially popular diets are short term weight loss kick starters. I look the same way I did two years ago because I’m doing similar things. It’s not science. In fact, walking around marc jacobs your office periodically after lunch can help fight off diabetes and heart disease.
As I discussed in The Heart Healthy Lifestyle and an article from 2011, there are several health downfalls that come with sitting. In summary, people who regularly sit many hours per day, without getting up often, are more likely to have larger waistlines and higher post meal blood sugar spikes. Higher post meal blood sugar spikes are concerning because they are strongly associated the risk of developing diabetes, inflammation, and artery wall thickening . Overall, the more a person sits, the higher the risk of getting heart disease and insulin resistance (a precursor for type 2 diabetes) .
However, if your work and hobbies revolve around you sitting, you’re in luck: I’m here to help. A 2012 study showed that a two minute walk every 20 minutes after a meal led to significant reductions in blood sugar and blood insulin . Specifically, the periodic two minute walks decreased blood sugar by 24% and insulin by 25 29% for the five hours after the meal. That change in blood sugar is enough for many to drop from a diabetic or prediabetic level to a healthy range.
Reducing insulin is also important because overproducing insulin over time can lead to the death of key pancreas cells that make insulin. Insulin is responsible for helping sugar get out of the blood. When those cells die, less insulin is produced and more sugar remains in the blood, eventually resulting in diabetes.
1. Decades of research show that obesity does not con marc jacobs sistently demonstrate an increased risk of early death. The National Health and Nutrition Examination Survey (NHANES) is a study that was conducted for several four to six year periods over four decades in the US. After combining all of the data, the researchers found that obese people under 60 years old were 23% less likely to die during the study period when compared to the “healthy” weight group.
2. Obesity assesses total fat, and not all fat is created equal. Inner abdominal fat leads to several negative health consequences, whereas subcutaneous fat (thighs, hips, etc.) produces many benign or healthful actions. This is illustrated by a few points.
First, waist to hip ratio, which is essentially a measure of where your fat is stored, is a much more effective way to determine your risk of heart disease when compared to weight. High amounts of abdominal fat often indicate that a person has or will develop diabetes, whereas thigh fat does not indicate anything about diabetes risk. Overall, people who are obese primarily due to excess hip and thigh fat are unlikely to suffer from heart disease or diabetes.
3. Lifestyle is more important than body fat for determining health. Some people are obese but maintain healthy exercise and eating habits. As I pointed out on this blog and in Chapter 3 of my book, lifestyle improvements build health whereas fat removal with no diet/exercise changes (liposuction) does not. When people lose weight while changing their eating/exercise habits, their health improves primarily due to the lifestyle changes, not the fat loss.
This point is critical to make because many people are genetically obese. In some cases, obese people have abnormally high quantities of fat cells. While you can shrink your fat cells through exercise and diet, you cannot decrease the amount of fat cells that you have. Therefore, some obese people have a limit to how lean they can get, and that limit could be in an obese state.
4. Joint pain is largely a matter of strength. I’m not going to tell you that being obese doesn’t put extra stress on joints. It does. It’s basic physics: when there’s more mass, there’s more force on the joints. However, I can tell you from experience in my personal training practice, gaining strength decreases or eliminates knee and lower back pain, regardless of weight change. This is supported by research.
Seniors with osteoarthritis in their knees felt huge reductions in pain after a few months of leg strengthening and no weight loss . The same pain reduction was demonstrated in several studies where people performed only one exercise per week to strengthen their lower back. If obese individuals strength train, their knees and lower backs will likely provide little to no pain.
That was a key point during a recent talk I gave (featured in last week’s post) on the value of weight and waist to hip ratio to serve as health and longevity assessments.
This is supported by the work of Dr. Katherine Flegal, who looked at a series of studies known as The National Health and Nutrition Examination Surveys (NHANES) . Each study featured four to six y marc jacobs ear samples of the United States, with each sample being representative of the whole US population in terms of sex and race percentages.