How to Lose Weight
the men who write me wanting to improve their erectile dysfunction or low
testosterone are significantly overweight. The truth is that they don't
need to be told that their spare tire is an issue - they're experiencing the
symptoms first hand!
Many of them have struggled all their lives with weight issues and many of you
reading this are in the same situation. Rest assured, though, that losing
weight does not have to be the laborious, painful experience that so many make
it to be. The key is to understand your body, your hormones and a few tips
and tricks that the research has uncovered. For example, did you know that
one study showed that if you lose weight by diet along you will lose muscle?
 However, if you add exercise to your diet, you will lose primarily fat and
maintain your muscle. Again, many people, even in the health community, are
unaware of this fact.
Now, before I move on and discuss the best way to lose weight, I want to mention
that more than anything else it is perhaps most critical that you not lose
weight too rapidly. You will have trainers, your conscience and maybe a
few friends and family pushing you to drop those pounds quickly. Well,
don't listen! Losing weight rapidly destroys your testosterone (and
leutinizing hormone) like nothing else. A recent Finnish study found that
wrestlers who dropped weight very quickly decreased testosterone levels by over
60%!  Ouch! (See the bottom for more details.)
So my advice is relax and lose weight slowly, steadily and peacefully with
dignity and grace. No need for television theatrics. No need for
family and friends or even yourself to suffer immeasurably. Losing weight
is not a monumental decision - it's just a part of life for all of us.
If you need motivation, read here about the Many Dangers of Being Overweight.
And here's some scientific findings that will really help:
1) Muscle. If you have lost a lot of muscle over the years, you will find it
easy to put on weight. Remember that "Muscle Burns Fat".
If you can trade five pounds of fat for five pounds of muscle, you will burn 200
more calories per day! This translates to at least 21 pounds per year.
A lot of people wonder why they gain weight so easily and it's because they've
let their muscle mass slowly decline, which leads to a nasty metabolic downward
2) Fructose. Watch the fructose! Read here about
Sabotages Weight Loss.
3) Green Tea Extract. One supplement will help you lose weight is Green Tea
Extract. Animal experiments have shown that mice (with an obesity gene)
experienced less weight gain with Green Tea Extract and had lower cholesterol
and triglyceride levels as well.  Another 2008 study showed that rats
had less weight gain while on Green Tea Extract.  Previous studies had
shown that Green Tea does this through thermogenesis , basically increasing
one's metabolism and fat burning, but these animal studies showed additional
mechanisms. But additional research has shown that Green Tea inhibits
fat-digesting enzymes  and helps you eliminate (poop) a higher percentage of
fat after ingesting a high fat meal. 
Exercise. I don't need to tell you that exercise burns calories.  I have known a
number of people who could not lose weight until they started exercising and
exercise makes you less insulin resistant.
Regardless of the reason, you may need to couple exercise with your weight loss
5) Insulin Resistance. Read my link on
Metabolic Syndrome. One of
the hallmarks of Metabolic Syndrome is insulin resistance and scientists have
just discovered that high insulin levels keep your body from breaking down fat.
An insulin resitant individual will have high insulin levels and high glucose
concentrations, a toxic combination that causes damage in different ways.
The high insulin levels are deadly because the block the breakdown of fats by
adrenaline and lipase.  In other words, insulin resistance makes it
MUCH easier for to retain fat, so it is critical that you put in your gym or road time.
6) Low Glycemic Index. One recent 12-week study found that eating a low
glycemic diet produced greater weight loss than those on a high glycemic diet. 
Low glycemic foods are those that do not spike your blood sugar as much, such as
whole grains and most fruits and vegetables. NOTE: It should be
noted, though, that not all studies have found these results. Glycemic
Load is, by the way, a much more important concept actually than the Glycemic
7) Exercise to Increase Basal Metabolism. As we age our metabolism slows down,
largely due to the loss of lean muscle mass. "Muscle burns fat" is a
saying that is largely true. Exercise is one of the best ways to ramp up
your metabolism and burn off calories. Plus, most forms of exercise will
also build some muscle for you as well. The book, The GI Mediterranean Diet
an excellent read by the way - talks about how if you exercise in the morning
for even 20 minutes, you increase your metabolism for the next 10-12 hours! 
found that weight training (8 exercises, 8 sets, and 6
repetitions) increased baseline energy expenditure for
at least 72 hours
afterward!  If you exercise in the evening, you only get this boost in metabolism for four
or five hours until you go to bed. Of course, the best thing to do is
exercise for a half hour in the morning and then a half hour in the evening and
you'll be burning calories every waking hour.
8) Squats. Do strength and weight training on your large muscle groups,
especially the quads (thighs) and gluts (butt). Researchers at Syracuse
University found that the body takes more energy afterwards to repair and
rebuild and so more calories are burned off. 
9) Avoid Late Night Snacks. You still here "calories in, calories out" is
all that matters in weight gain and weight loss. That belief is slowly
getting shattered of lateResearchers recently found that late night snacks
affect metabolism negatively and lead to greater weight gain.  Mice
fed late at night
gained over twice as much weight as mice fed during regular
10) Sitting and Lipase. Scientists
have found that sitting does something
particularly nasty: it shuts off the activity of an all-important weight
loss enzyme called lipase. It does this by severely limiting the
circulation of lipase and lipase is critical because it allows the body to
process fat and cholesterol. Just the simple act of standing allows for a much,
much better dispersion of lipase throughout your tissues. If you are
sedentary and haven't been able to lose weight, now you know one of the reasons
why. It's not just that you have been burning enough calories, it's that
you have been limiting your body's natural chemical processing factories.
So, the old expression "Get off your a#$%!" might actually save one's life!
High-Intensity Training. If you can take the pain, High-Intensity Training, a close relative of
Interval Training, has also been shown to help you lose weight the fastest. Intensity
is a technical term that basically refers to the amount of effort in a certain
amount of time or the amount of "sweat and burn" the exercise induces.
High-Intensity Training actually boosts your metabolism so that you "burn fat" for more hours than
other training methods.  Researchers put (female) participants on a repeated cyle of
"sprinting" on a stationary bike for 12 seconds and then pedaling much more
slowly for 12 seconds and so on for twenty minutes three times per week. 
This very minimal amount of exercise significantly reduced body fat and
controlled blood sugar metabolism.
12) GoWear/Sensewear/Bodybugg. This is the device used on Biggest Loser
and with good reason: many guys may benefit from the use of this armband
which uses a complex set of readings on acceleration, skin temperature/response
and heat to determine how many calories you have burned. It is supposedly much
more accurate than standard heart monitors and considering that a lot of us are
motivated by numbers, myself included, this offers a considerable level of
detail. You get numbers and charts galore as it is used in conjunction
with a web site that lets you analyze your progress.
13) Sleep. Sleep is a key to keeping off the pounds. It is so
important that I have created a separate link How Lack of Sleep Sabotages Weight
14) Low Fat Diet.
The beauty of a
Low Fat (or Ornish) Diet
is that it solves your hunger problem during dieting, because you can eat as much as you want.
Think how much you can eat if you are eating nothing but (whole) grains, beans,
legumes, vegetables, fruit and egg whites? You can fill your stomach up
many times per day and still lose weight because there is no high-calorie fat in
your gut. Fat is 9 calories per gram, whereas carbohydrates and protein are
only 4 calories per gram. The typical American eats a diet around 35-40%
fat and so the typical American end up eating too many calories.
In fact, the astonishing thing is that you will get full before you
actually get all the calories. In other words, you'll actually lose weight
Low Fat (or Ornish) Diet. Dr. Ornish
performed a study and found that people who followed his diet lost an average
of 22 pounds in their first year.  Imagine almost effortlessly losing
weight while you walk around full and satisfied. In other words, forget
dieting -just eat the right way!
15) Vinegar: Vinegar has just been found in an extremely promising
animal study to lower visceral fat.
Visceral fat is that annoying and dangerous fat that most guys get around their
abdomen, i.e. a paunch/spare tire/gut.
Lab animals who consumed vinegar had
10% lower fat. Please about
How Vinegar Can Help You Maintain (or Lower) Your
16) Appetite. One of keys to weight control is controlling your appetite.
Packaged and processed food, in particular, is packed with sugar, salt and fat
and compel you to eat more than you need. On the other side, there are
actually many healthy foods that are particularly satisfying. Read this
Foods that Help Control Appetite.
17) Stress. Watch your stress levels. Researchers recently found
that on average chronic stress led to weight gain, due to "eating in the absence
of hunger". 
18) Whey. Research, some of it quite recent, has shown that whey
will very likely help
you lose weight. Whey, a common bodybuilding protein supplement, does this
through satiety of the appetite , control of glucose and insulin post-meal
muscle building (and muscle burns more calories). Even more interesting is the fact that
whey appears to actually raise the body's Resting Energy Expenditure, thus
making your system a fat-burning inferno.  In other words, whey seems
to help you burn off those calories in almost every way possible. CAUTION:
Almost all store bought wheys that I have seen are loaded with
dangerous excitotoxins and I document
that here in my link called No Whey!. However, there is an alternative, undenatured or biologically active whey, which
I document in my link called Yes Whey if you want more information.
19) Weight Loss Cocktail. Results from an impressive Weight Loss Cocktail
composed of Calcium Pyruvate, HCA, Chromium Picolinate and L-Carnitine has shown
accelerated fat loss even without dropping calories significantly.
NOTE 1: Chromium, in spite of what your health food store may have
told you, has been shown to be ineffective for weight loss. However, it
does seem to help your body manage blood sugar. So there is some
justification for taking chromium but not as miracle weight loss supplement.
For those of you who are
Mediterranean Diet aficionados, you'll be glad to know
that a recent meta-analysis found that most studies showed a decreased risk for
becoming obese for those who followed a Mediterranean Diet.  Again, the
Mediterranean Diet is relatively high fat (~30%), making it easier to put on
weight. However, it does convey a low glycemic load, which may contribute to its
ability to keep off weight gain. And one could also speculate that perhaps
because it is fulfilling and satisfying, it leaves its practioners eating
NOTE 3: You can't trust the calorie labelling on food items.  The
problem is that our bodies digest food and don't burn it, which is where the
whole calorie calculations are based on. This is important because protein
and fiber actually take significant energy to digest whereas cheap carbs do not.
So if one consumes a meal with a lot of protein and fiber, the amount of
calories actually stored by the body may be as much as 25% less than that with
sugars and other less healthy foods. Yes, this is yet another reason to
avoid the bad stuff.
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