Weight Loss Journal

Good Calories, Bad Calories took the author five years to write, and it contains some groundbreaking information that will undoubtedly be the cause of much controversy. Whether or not you agree with Taubes assertions, the book is certainly well worth the read and it is obvious that he did put a lot of research into it as well as time.

The main assertion of the book is that we become fat due in a large part to the types of calories that we eat. By focusing on good calories and cutting out the bad calories in our lives, Taubes insists that it is much easier to lose weight and stay healthy. He is against, for an example, carbohydrates, stating that due to the fact they raise insulin levels, they make it impossible to lose weight. There is a lot of strong science to back that up, and to the author’s credit, he does mention good carbs.

Our main issue with the book was the author’s stance on exercise. He maintains that exercise can actually help you gain weight instead of losing it. The basic premise here is that because you are doing more, you are hungrier and will eat more. Again, it sounds good on paper, but there are many other reasons and scientific assertions that back up the fact that exercise is vital. Granted, it can make you hungrier, but if you are eating the right foods and making sure to fuel up before and after exercise, this can be prevented.

It’s difficult to wholeheartedly recommend a book that is so anti-exercise. While there is a lot of truth to what Taubes says, at the end of the day, there is no substitute for adding a healthy workout plan to your diet. With care, you can avoid falling into the trap of eating too much after exercising, and it just makes sense that burning calories will help you lose weight.

That said, the book is still a fascinating read, if for no other reason than it discusses the different types of foods that can actually promote weight loss, while bringing up the foods that you should avoid. Beginning dieters may be thrown off track by some of the advice however, but those interested in learning more about nutrition, or those that are well versed in dieting would be able to get quite a lot out of this book.

It has some flaws, but it is still an interesting take on the whole diet equation. If for no other reason, the book has value in that it exposes a lot of the diet industry foibles and poor research that is rampant in the industry. Read it if you’re looking for more information on health in general, or how to eat right, but don’t take it as gospel when it comes to finding an effective way to lose weight. If for nothing else, you’ll be able to learn a lot about the food you eat.

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Although most of us recognize that we have to stretch before we exercise there is a lot of confusion out there about how to actually go about it. If you’re not stretching the right way, you could actually be setting yourself up for an injury. Here are some great tips on how to stretch properly and get warmed up for your next workout.

1. Develop a routine.

Your stretching exercises should take about twenty minutes. It may seem like a lot, but that is about the time needed to get completely warmed up. If you are taking an exercise class that has a built-in warm up section, you probably won’t have to do quite this much, but it is important to develop a 20 minute routine of stretches. You may need to consult with a personal trainer, since there are many disciplines that will require a different type of stretching. For example, the stretches for someone that is going to go lift weights will be slightly different from someone that will be running on a treadmill.

2. Never rush.

Stretches are not hard and fast, you’ve got to take your time and work into them. Start off very slowly and gradually increase your pace. It is best to really use that twenty minutes to get your muscles warmed up and your tendons flexing properly. If you are mostly sedentary, it may take a little bit longer at first to get everything working the right way. Take the time that it takes and don’t worry about taking too long. You are still moving around and burning calories, so it’s not taking away from your exercise routine.

3. Hold your stretches.

When you go into a stretch position, you can’t immediately snap out of it. Hold each stretch exercise for a count of ten seconds. One thing that is vital to remember here is that you should never, ever bounce. A stretch is a fluid movement, not a bouncing one. Bouncing is definitely a great way to cause an injury and harm your muscles. Try breathing slowly to help you reduce the urge to bounce.

4. Burning is bad.

If you feel burning or pulling during your stretches, you may not be doing them properly. While it is normal to feel a little pull as you get warmed up, too much is a sign that your body isn’t ready for that particular stretch yet. Start by running in place for a few minutes to get your blood pumping and your muscles ready. Then you can start your other stretches. If at any time you feel a burn or actual pain, stop and return to your resting position. Working through pain is never recommended.

5. Don’t forget you have two sides.

One of the most common mistakes made in stretching is failing to stretch both sides of your body adequately. We all have a side that we favor and a side that is not as flexible. Focus on both and make sure you do the exact same stretches for both sides, for the exact same amount of repetitions. This will help your entire body get warmed up the right way and help prevent injuries.

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When it comes to losing weight, your metabolism is a very important component as to how quickly you will see results and how long they will last. Years of yo-yo diets and bad eating habits can have a negative impact on your metabolism. Simple genetics can also determine the state of your metabolism and it can be frustrating to try fix this type of problem. However, there are foods out there that can assist your metabolism and help you get on the path towards losing weight more efficiently. Let's take a look at just a few of them.

Apples -

This is a little wonder fruit that does more than just keep the doctor away. By eating an apple you are helping your body regulate its own blood sugar. When you have the right balance of blood sugar, your metabolism is freed up to start burning calories, instead of being forced to horde them.

Oatmeal -

This food not only speeds up your metabolism but it can also reduce cholesterol and lower your blood pressure naturally. Try to have at least one serving of oatmeal a day. Cookies don't count!

Lean Meats -

Your body needs the right balance of protein, carbs and fats to keep working correctly. Lean meats actually help your body balance itself and its metabolism. Again, when you're not fighting blood sugar levels that are all over the charts, your metabolism has a chance to work.

Vegetables -

Non-starchy vegetables are the perfect food for your metabolism. They're filling and balanced and help keep everything in good working order. Stay away from corn and potatoes, focusing instead on green, leafy vegetables.

Skim Milk -

Dairy should usually be avoided, but skim milk in small quantities can actually help speed up your weight loss. Dairy products help balance your blood sugar levels, when used in moderation. Skim milk cheeses can also be eaten in small amounts for this same purpose.

Whole Grains -

While many people try to eliminate all carbs from their diet, but if you must have your bread... Pick good whole grains in small amounts to find that right balance for your body. Rye bread is actually very effective at speeding up the metabolism since it once again helps balance your blood sugar.

There is a recurrent theme with all of these foods. Each one helps your body regulate blood sugar levels. This is the key to speeding up your metabolism properly. When you have the right balance, you can look at your metabolism as a smoothly functioning machine. When you put the wrong kind of fuel into the machine, it cannot function properly.

The best way to determine which balance of proteins, carbs and fats are right for you is to speak with your doctor. The standard recommendation is the 30/40/30 rule, but not everyone is the same. Speak with your doctor or a nutritionist to help find your correct balance. With Jumpstart medicine I have 14 protein, 6 carb, and 1 dairy (and it is suggested to get 2 additional dairies via a protein exchange such as non fat cottage cheese or non fat cheese.)

I highly recommed Jumpstart. I have a special offer for anyone in wanting to try Jumpstart in Redwood City or Mountain View: $25 off your first visit (just print it and bring it to your appointment).

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