Do you know where fat goes when you lose it?

In 2013 I posted this (Exhale to lose fat ) explaining how, when we lose fat with a calorie deficit, the excess fat mass is lost through exhaling carbon dioxide.

A study published in the British Medical Journal in 2014 supports my explanation, which I wrote based on the scientific understanding of fat loss, as opposed to all the goofy myths out there.

The study is being presented as a breakthrough way to comprehend fat loss..

Except that I wrote about this a year before this study was published, the Mayo Clinic has an article on it, and the Youtube channel Veritassium also did a video on it in 2012.. each long before the BMJ study was published.   Plus this is the basic biochemistry I learned in coaching courses over 20 years ago.. not new stuff.. forgotten and ignored by most, but not new.

I'm glad the study was published and I hope there are more like it to put a dent in all the misinformation out there.. but.. breakthrough? Not so much.

In addition to providing the empirical measurements that showed definitively that indeed, all the fat lost during weight loss can be completely accounted for in carbon dioxide and water, 100% of the time, the researchers also did a survey questioning doctors, dieticians, and personal trainers about the physiology of fat loss.

Zero personal trainers knew the answer. No family doctors knew the answer. A few dieticians knew the answer (real dieticians, not the phoney ones who sell you BS fads).

Over 60% of those surveyed mistakenly believed that fat mass is lost to heat and "energy".

Some thought it turned into muscle, some thought it was lost in faeces, and some, thankfully, were able to admit they didn't know.

Slight issue with that mass into energy thing.. when mass loss does actually go to actual energy.. it's under very specific circumstances.. like inside a star when hydrogen is fused into helium and a photon is produced, ok.. lots of photons, and lots of heat. Even that mass loss to heat and light is proportionately small.. nowhere near the comparative mass converted to energy rate proposed by so many for explaining fat loss in humans.  So unless everyone losing fat has more density than a black hole and is losing huge mass on a quantum level, then it's pretty safe to say this myth is busted.

Only a caloric deficit causes fat loss. Fat is made out of carbon, hydrogen, and oxygen. When we use up our fat stores to make our bodies move, 100% of the carbon, hydrogen, and oxygen atoms can be accounted for.

There is no quirk of metabolism that hides away some mystery fat.

The food we eat is made of.. yep, mostly carbon, hydrogen, and oxygen.  Stored fat is made of the same stuff, and we're left over with exactly the same amount of these atoms we started with; all is accounted for. We can weigh the water and carbon, as was done in the BMJ study, and it weighs exactly the same amount as the fat lost, which weighs exactly the same amount as the extra food calories when we overate.

Calories in, calories out.  Don't let any of the hucksters fool you with their pseudo science.

The main issue with successful fat loss isn't understanding the physics, it's understanding ourselves.

We become entrained in overeating through a combination of cultural influences (eat! eat! eat!), altering our appetite regulation through continued overeating and poor sleep, and using food as a soothing escape from things that cause us emotional turmoil.

We don't want to face these overeating issues because it's emotionally difficult to do so. It's hard to change, hard understand the connection between food and escaping our difficult issues.  It's hard to admit that when we view overeating as a worthy celebration, that we're actually justifying harming ourselves over and over again.

In the 30 years I've been doing this, the only folks who have successfully lost weight and kept it off for more than 5 years, have been those who have found a way to come to grips with the complex emotional issues that drive the desire to overeat. Studies show that folks who lose fat permanently and never gain it back did not change their metabolism in any way.. they changed their behavior and destructive emotional association with food.  They developed new healthy living habits and never stopped them.

It's difficult to change how we think, feel, and behave, but so rewarding, so liberating, and so worth it.

Why do we fall for the fat loss myths and dismiss the proven physics of fat loss?  Because believing the myths is easier than facing the uncomfortable truth about why we're driven to overeat.

Healthy Food Still Cheaper; Despite new "Research"

I'll cut right to the chase..

 

In this sale comparison we see that bacon is a bit cheaper than boneless chicken breast, about $2.00 per pound less.

Well I guess that's it then; proof that the healthier lean poultry is more expensive than the fatty bacon.

That would be science without the science part though, you know, when you measure and compare the actual details?

 Bacon

 42 out of 100 grams are fat.  You are buying a lot of fat.

Chicken breast (boneless, skinless)

 4 out of 100 grams are fat. You are buying a lot of lean chicken.

So is the bacon actually cheaper?  If your goal is to buy fat and a ridiculous dose of sodium (42% of your money is going into fat) then the bacon is cheaper.  If you're looking to feed yourself or your family healthy lean cuts of meat and poultry, then the chicken is a better deal.

We're not further ahead over-consuming fat calories; this is a false economy.  Even if it were cheaper to eat unhealthy it would still cost families and the national economy more money in health care costs, not to mention the emotional costs of facing chronic illness, as well as the emotional turmoil that accompanies trying to quit over eating to lose weight.

 Cheesecake $13.00 for about 1000g

 Mixed veggies $6.00 for about 900g

Looks like the veggies are cheaper than cheesecake (about half the cost).  And we know which of these two delivers more vitamins minerals to you and your family.

 

 About 1600 grams (1.6 kg) for $11.00.  Good deal eh?

 

37 out of 100 grams are fat.  You are buying a lot of fat, not much potatoes, and it costs you more than actual potatoes.

 4500 grams (4.5kg) for $3.00.  

0 out 100 grams are fat.  You are buying all potatoes, and at a significant savings. 

Potatoes are about 66 cents per kilo.

Potato chips are about $6.87 per kilo.

Potato chips are 10X the cost of potatoes!

I've done this comparison before, a couple times.  I do it whenever there is a press release from some think-tank claiming healthy food is far more expensive than unhealthy food.

Last week a study published in the British Medical Journal resolved that healthy eating costs $1.50 per day more than consuming less healthy processed foods.  The study didn't actually compare any real prices in any grocery stores.  They looked at 27 previously done studies on the cost of foods.

I've always found in my real life grocery store bill comparisons or flyer price comparisons, that for the most part, healthy choices are less costly than junk food, processed foods, and fast food restaurants.

Please folks, don't believe the hype.  With few exceptions, healthy choices are cheaper.

Here's a reader comment from the "comments" section below the study..

"This study is nonsense!
How can you possibly think that meta data can actually give you information needed to do a study that tells real people that eat real food that it only cost on average $1.50 per day more.
First off $1.50 more than what? What is the base cost of three meals per day?
Where are you buying meat that cheep cuts are only 29 cents per serving less than good cuts. How many tons of meat must one buy at a time for that price?

I would love to tell you where to put this study!
I know my comment won't show up if I tell you that.

You people that like to crunch numbers, do you really believe the nonsense that you write into what you call a meta data study?

I have news for you.
Go shopping for food. By some crap processed food type products.
Then go shopping and buy fresh vegetables and fruits and see what the real difference in price is."

 Exactly.

Here is the link to the study

 I'm not saying that it is inexpensive to eat.  I'm saying the cost of healthy food is very competitive with the cost less healthy food, and is often considerably cheaper.

Living healthy bad for emotional health

What?

That can't be right.  Isn't it true that regular exercise, healthy eating, and regular healthy sleep will infuse you with a healthy vigour?

Isn't it true that as fitness increases and weight decreases you feel more confident in your health and experience an overall increase in happiness and self esteem?

Yes, those things are true.  Here's what else is true, it's another one of those elephants in the room..

Many people face social rejection, every day, for making healthy choices.

It's an interesting irony.  We're inundated with stories in the media about how we're harming ourselves with poor eating habits and lack of exercise.  We see success stories of how people turned their lives around, reducing their cholesterol, blood pressure, blood sugar, and increased their fitness by living healthy.

We're inspired to do better, but when people start practicing what is preached, many face ridicule and rejection from others, even from friends and family.  People bear the burden of extra stress and humiliation for making healthy choices.  How healthy is that?  Shamed for trying to be healthy.  Now that's a real shame.

To be clear, there are positive stories where a family member decides to eat healthier and in so doing influences others in the family to start eating healthy as well.  Everybody wins there.

A client of mine recently told me about experiencing some stress about how this years family Christmas dinner was going to pan out.  They're making an honest effort to eat less and felt that the typical Xmas day pig out was going to be stressful for them.

They called a family meeting to talk about it.  Turns out the rest of the family was very supportive and revealed that they also wanted to eat less and reduce the amount of junk food consumed on Christmas day; they wanted the family time, minus the overeating.

That's positive.  I like hearing stories like that one.

Come on, eat like us. Join the party!

Eating this? Get lost loser!

I also hear people telling me that since they started eating healthy, that they've found most restaurants, with their high salt, high fat, high calorie meals, have extremely limited menu choices for healthy eating.

To overcome this the healthy eater needs to order off-menu.  That's when the eyes start rolling.  That's when the comments start, "why not treat yourself?  Just eat it the way it is.  It's not going to kill you."

The thing is, eating 100% more food than you need isn't a treat, it's a trap.  Many of those who get this and are trying to escape the daily cycle of overeating begetting more overeating, are faced with peer pressure to keep overeating, and face social rejection if they don't overeat.

I've had many people tell me about how stressed they feel when they go out for food with others or are invited to dinner in someones home.  The explain how they're singled out.  They become the laughing stock as low-ball jokes about them eating less are flung at them while the whole crowd has a laugh at their expense, which is typically followed up by them being told they should suck it up.

Eating healthy is like smoking; it's not socially acceptable in many occasions.

When you're eating a chicken salad and others are eating hot-dogs, it's not uncommon for the hot-dog eaters to wave their hot-dogs around saying, "Mmmmm.. you don't know what you're missing!  Sure you don't want one?  How's that rabbit food you're eating?"

Really?  How about not saying anything?  How about respecting others?  Or maybe simply say something positive, "hey that looks tasty".

I've seen so many people stop their efforts to eat healthy because the peer pressure was too much.  It's like you have to be a closet healthy eater.. don't tell anyone you eat low sodium nutrient dense food, shield yourself from the public humiliation.

That's not good.  Many folks are making an honest attempt to reverse poor health or risk of poor health, and many are trying hard to conquer eating disorders or occasional disordered eating where food is used to deal with stress.  For those trying to overcome these challenges (more than 70% of the population overeats daily), it's overwhelming to also deal with the ridicule for trying to do the right thing, so they stop trying, and their health remains at risk.

For many people being ridiculed for eating healthy isn't pleasant.  Why would it be?

When is ridicule and rejection a positive thing?

Humiliation and ridicule is an unfortunate human behavior.  It's something we have to learn to cope with, but does that mean that such behavior is justified?  I don't think so.  It happens, but when it comes from your family and friends, it carries more emotional impact.  Words can, and often do, hurt.

You would think that making healthy choices would be celebrated and supported, and often it is, but much of the time it isn't.

I think it's weird, and also unconscionable, to put all that effort into slagging someone for eating healthy or exercising.  I think those who do so have their own issues that they don't understand, and are definitely challenged when it comes to common courtesy and respect for others.

Overall it isn't worth succumbing to the trash-talk of others, even though it may feel like that's the easiest way to make to it stop.  If you're finding yourself in this position, it may be time to reflect on who your real friends are, as well as staying true to what's best for you and your health.  Your health is worth defending, and worth making lifestyle changes for.

Ontario: Ban junk food advertising to kids?

In Ontario 27.5 % of kids ages 2 to 17 are overweight or obese, a 75% increase over the last 30 years.

If the trend continues it's estimated that by 2040, 70% of todays kids will become overweight adults, according to the Ontario report (Healthy kids panel report).

The Ontario government has set a goal to reduce childhood obesity by 20% by 2017.

In addition to education for current and possibly to-be parents, school nutrition programs, and other health initiatives, the report has some contentious recommendations:

Ban the marketing of junk food to children under age 12

Ban point-of-sale promotions (junk food typically displayed at the till of retailers)

To be fair many of the 35 recommendations in the report are pretty reasonable, promoting the basics of healthy living.

So what about these bans.. will it work?

I completely understand this recommendation.  There have been many times where in a state of frustration I've mumbled cantankerously about how crazy it is that the open and agressive marketing of unhealthy food is so prevalent. 

What is the point of making food that is only unhealthy?  Who actually needs 100% or more of their sodium and half their calories for the day in one serving?

We know this stuff is factually bad for our health yet we make it and buy it in large quantities, smiling all the way.

Are we whistling past the graveyard?  Worse. We're whistling while lying in the grave having dirt thrown on us.  We spit out the dirt so we can make room for another donut while giving a thumbs up.

Is that some fancy embellished fear-mongering by myself being a bought and sold healthy living advocate?

I think that our health is undervalued.  That's why we choose to do so many unhealthy things.

It seems to me the sense of personal responsibility for our basic health is more and more being replaced by the lure of instant gratification of food and liesure along with the belief that health conditions happen to 'other people'.

So here we are at the till.  There is junk food there, cleverly advertised, and made to stimulate reward centers in our brains making us want more of it.

Did the customer put the effort and money into this advertising and product development?  No, the company selling the product did.  Thats is their doing, or their 'fault', if you will.

Take this away and there will be less opportunity to buy this junk.  Makes sense.

What about the parent though?  Is the parent capable of saying, "no"?  If a parent decides to buy junk food and feed it to their children, are the parents involved in that process; or is that all on the company selling the junk food?

There's a reasonable counter to that. Eating junk food changes brain chemistry, substantially increasing the desire to seek out more junk food, to the point of interfering with reasoned judgment.  So while personal responsibility ought to be front and centre, we need to recognize that once hooked on junk food, exercising personally responsibility is impaired. And yes, food companies know this.

Still, the way out of junk food addiction is to practice being mindful, becoming more educated, and personally re-establishing self control, sometimes with professional help.

Wouldn't someone who really wants junk food simply go to the junk food section of the store instead of waiting on the impulse buy section?  Yes, but I suppose the idea is that without the impulse buy, less overall will be bought.

I feel that junk food, to the extent that it exists today is contemptible.  As strongly as I feel about this, I'm not sure that a ban is necessarily a significant part of the solution to the obesity epidemic.  I've managed to overcome overeating myself, no government ban was needed.

I do think there should be some reason based limitations on what can be sold though.  I mean, how far are we going to take this?  What constitutes being not-ok?  So far more than 100% of what we need for a whole day in one or two servings is somehow thought to be acceptable.  I think a reasonable line has to be drawn somewhere, and that line has to be lesser than what it appears to be now.

What about the percentage of the population of children who are not overweight?  What is happening in these families?

Research shows that parents who practice healthy living lead by example and their kids tend to be a healthy weight.

It would seem then, that despite the efforts of advertisers, some parents and kids are doing just fine and not giving in to the trend.

OK, but there are situations where despite a healthy eating environment in the home, some children for whatever reason, develop their own eating habits, different than those of their parents, despite their parents best efforts.  So it isn't always the parents that are 100% to blame either.

Still, it doesn't hurt to put more emphasis on personal responsibility.  If consumers change their buying habits, rejecting junk food, I think we'll see junk food making up less of the product isles.

I think an effective way to show a company they are making an unacceptable product is to not buy it, instead of banning it.

It's more important to adapt healthy living standards personally than it is to put all the blame on food companies, or on the government for not having enough bans.



 

Donuts vs apples: which make you happier?

Study shows eating fruits and veggies every day makes you happier..

It's one of my favorite questions.   For most people given the choice of a plate of glazed donuts or a plate of veggies; most will reach for the donuts with a smile and anticipated gratification.

A plate of fruit tends to fair a little better than its veggie friends against the donuts, but donuts or similar confectionaries typically win.  Interestingly many may even treat the plate full of fruits and veggies as a joke, speaking and thinking disparagingly about it while at the same time showing an almost religious preference for the junk food.

Research shows us that the flavours and associated reward stimulating effects of high fat, sugar, and salt foods habituates us to such foods.  Our brains remember how good the instant gratification was the last time we ate this stuff so the next time the chance comes along the brains reward seeking chemistry kicks in and we feel compeled to eat the fatty, sugary, salty food, and when we do the reward centres in our brains have a bit of a freak out.

That's why we say, "OMG, I can't believe how good this tastes", we don't say that when we eat broccoli, even when we really like broccoli.  Fruits and veggies don't have the concentration of fat, sugars, and salt to stimulate our brains reward centres to that degree.  We get a delivery of feel good dopamine more quickly and more profoundly from junk foods than from healthier choices.

Instant gratification; powerful instant gratification.  If you've ever wondered why these foods make us feel this way, that's why.

Studies also show a negative after affect; when high calorie foods are over consumed feelings of regret or even guilt will develop as the person reflects on what we also know about these foods: they're not the best choice where our health and well being are concerned.

A cycle ensues where to help placate negative emotions, or to repeat the reward, seeking out rewarding foods is done.  So, during the moment you're eating crap your rational thinking is distracted by the food stimulating your reward centres.  Later the negative feelings return because eating didn't do anything to address the underlying causes of feeling bad, and also because once the "high" from eating junk has passed, you realize that you've just done yourself more harm through overeating.  To deal with this, many will feel compelled to overeat again, feeling like they're caught in a helpless trap.

What if healthy food choices could also feel rewarding; but not have the guilt afterwards?

In the Jan 2013 issue of the British Journal of Health Psychology, Authors Bonnie White et al found that on days people reported feeling good they had also consumed greater amounts of fruit and veggies, or had consumed more f's and v's the day prior.

7-8 servings of fruits and veggies daily predicted study subjects reporting greater emotional well being the next day.  The study was modeled in such a way that researchers were able to show that it wasn't that feeling good lead to eating more fruits and veggies, but rather that eating more fruits and veggies lead to feeling good.

My own experience is that when I eat healthy I feel more deeply gratified because not only does the food taste good, but I know I've done myself good instead of harm.

It took me a while to figure out that if I avoided the overdoing it with junk food, I no longer had to contend with the negative emotional after affect, or the weight gain that went with it.

It was in realizing that this intense reward association from crap food was really more of a narcotic effect that anything else that allowed me to realize, "Ok, I get why this junk food makes me feel this way, but I don't need to feel this way in order to be satisfied or happy with eating."

It was the same as realizing that at the moment smoking a cigarette provided a sense of reward, but that I didn't need the smoking reward in order to feel good, and that the long term negative effects of smoking crushed any fleeting moments of satisfaction it would bring.

Overal healthy eating makes us feel better not only because we will factually become physically healthier because of it, but because healthy eating doesn't have emotional baggage that comes with it.

Eating fruits and veggies daily and avoiding overeating doesn't appear to have the ability to contribute to feeling bad, it can only make you feel good.

Scientific proof that eating apples makes you feel good.  Gotta love that!

I've always felt better when I'm fit, at a healthy weight, and active.  This makes sense because exercise and fitness have been shown to positively affect mood, ability to cope with stress, have fewer colds, provide better sleep, and many other positive benefits.

Changing to healthy habits can be daunting for many though because it seems like such a diversion from living with unhealthy choices, and because of habituation, the unhealthy choices, ironically, are perceived as feeling more familiar and more comfortable.  Adding to the challenge to change are all the myths out there about how hard exercise has to be (it doesn't), and how "strict" so called "dieting" has to be.  None of this is true, but when these myths are believed, most people feel like changing is going to be unrewarding and difficult.

The rewards are great though, especially dropping the ball and chain of being tied to relentless overeating and lack of physical activity.

Eating fruits and veggies, reducing calories, being active, and maintaining a healthy weight really do make you truly happy.

You have nothing to lose, so go for it.

Many apples a day keep the blues away – Daily experiences of negative and positive affect and food consumption in young adults - PsychSource