Burn More Calories Than You Eat to Lower Blood Sugar Levels and Body Fat!
We have all seen some version of the law of energy balance.
It's usually presented as an equation that goes something like this: Energy In less Energy Out = Energy Left to Be Stored as Fat Just about everybody who has gone on a diet, however, is sure there has to be something wrong with this formula! The thing that is wrong with the energy equation usually is the calories or kilojoules just are not getting counted as they are consumed.
In 2006, scientists at the US Department of Agriculture's Beltway Research Center, Penn State University, and the M.
D.
Anderson Cancer Center in Houston, designed an elegant experiment to see if dieters really count all the calories or kilojoules they eat.
The scientists gave their volunteers a dose of heavy water at the beginning of the experiment.
This water with an unusual concentration of deuterium, (harmless in small amounts), is only excreted when food is consumed.
The more food you eat, the less of this heavy water you have in your system at the end of the experiment.
Using heavy water measurements, the research physicians found that the average dieter under-reported calorie consumption by 42%.
That means they ate nearly 2/3 more food than they recorded.
Another experiment found that exercise estimates were even more inaccurate.
Study participants exercised 62% less than they recorded in their logs.
It appears that for most people, more calories go in and fewer calories are burned than they seem to believe.
This isn't because people cheat on their personal weight loss diaries.
It's just that portions seem smaller when we eat them and workouts seem longer when we actually do them.
There are other factors that can create unexpected results in the energy storage formula.
Energy out is the energy burned in exercise, but it is also the energy burned by the resting metabolism.
You could write another equation: Energy Out = Energy Burned During Exercise + Energy Burned When the Body Is at Rest Even if dieters get all the exercise they intend to get, there is another unpleasant surprise waiting.
The body can adjust its "thermostat" to burn less calories when fewer calories are consumed.
The metabolism gets slower and slower the longer dieters diet...
unless they break up their calorie-consumption patterns with an occasional 'cheat meal'.
Eating more than the body 'expects' about every tenth meal or every third day, keeps the metabolic rate high.
The problem comes when dieters 'cheat' more often than every tenth meal! When energy in exceeds energy out, weight is gained.
It's as simple as that.
Numerous diet techniques, however, make it easier to eat less.
The type of food you eat plus the amount, your energy in, plays a part in helping to lower blood sugar levels as well as your body fat.
Exercise is like medicine when you have type 2 diabetes, so that energy out also helps to lower blood sugar levels as well as your weight.
This exercise does not need to be a grueling workout.
Thirty minutes of exercise a day, even walking, will help to lower blood sugar levels.
It's usually presented as an equation that goes something like this: Energy In less Energy Out = Energy Left to Be Stored as Fat Just about everybody who has gone on a diet, however, is sure there has to be something wrong with this formula! The thing that is wrong with the energy equation usually is the calories or kilojoules just are not getting counted as they are consumed.
In 2006, scientists at the US Department of Agriculture's Beltway Research Center, Penn State University, and the M.
D.
Anderson Cancer Center in Houston, designed an elegant experiment to see if dieters really count all the calories or kilojoules they eat.
The scientists gave their volunteers a dose of heavy water at the beginning of the experiment.
This water with an unusual concentration of deuterium, (harmless in small amounts), is only excreted when food is consumed.
The more food you eat, the less of this heavy water you have in your system at the end of the experiment.
Using heavy water measurements, the research physicians found that the average dieter under-reported calorie consumption by 42%.
That means they ate nearly 2/3 more food than they recorded.
Another experiment found that exercise estimates were even more inaccurate.
Study participants exercised 62% less than they recorded in their logs.
It appears that for most people, more calories go in and fewer calories are burned than they seem to believe.
This isn't because people cheat on their personal weight loss diaries.
It's just that portions seem smaller when we eat them and workouts seem longer when we actually do them.
There are other factors that can create unexpected results in the energy storage formula.
Energy out is the energy burned in exercise, but it is also the energy burned by the resting metabolism.
You could write another equation: Energy Out = Energy Burned During Exercise + Energy Burned When the Body Is at Rest Even if dieters get all the exercise they intend to get, there is another unpleasant surprise waiting.
The body can adjust its "thermostat" to burn less calories when fewer calories are consumed.
The metabolism gets slower and slower the longer dieters diet...
unless they break up their calorie-consumption patterns with an occasional 'cheat meal'.
Eating more than the body 'expects' about every tenth meal or every third day, keeps the metabolic rate high.
The problem comes when dieters 'cheat' more often than every tenth meal! When energy in exceeds energy out, weight is gained.
It's as simple as that.
Numerous diet techniques, however, make it easier to eat less.
The type of food you eat plus the amount, your energy in, plays a part in helping to lower blood sugar levels as well as your body fat.
Exercise is like medicine when you have type 2 diabetes, so that energy out also helps to lower blood sugar levels as well as your weight.
This exercise does not need to be a grueling workout.
Thirty minutes of exercise a day, even walking, will help to lower blood sugar levels.
