3500 calories per pound

This looks set to be the concluding post in this particular little series on the subject of obesity and overweightness. So, to summarise where we’ve been so far- post 1: that there are a lot of slightly chubby people present in the western world leading to statistics supporting a massive obesity problem, and that even this mediocre degree of fatness can be seriously damaging to your health. Post 2: why we have spent recent history getting slightly chubby. And for today, post 3: how one can try to do your bit, especially following the Christmas excesses and the soon-broken promises of New Year, to lose some of that excess poundage.

It was Albert Einstein who first demonstrated that mass was nothing more than stored energy, and although the theory behind that precise idea doesn’t really correlate with biology the principle still stands; fat is your body’s way of storing energy. It’s also a vital body tissue, and is not a 100% bad and evil thing to ingest, but if you want to lose it then the aim should simply be one of ensuring that one’s energy output, in the form of exercise  exceeds one’s energy input, in the form of food. The body’s response to this is to use up some of its fat stores to replace this lost energy (although this process can take up to a week to run its full course; the body is a complicated thing), meaning that the amount of fat in/on your body will gradually decrease over time. Therefore, slimming down is a process that is best approached from two directions; restricting what’s going in, and increasing what’s going out (both at the same time is infinitely more effective than an either/or process). I’ll deal with what’s going in first.

The most important point to make about improving one’s diet, and when considering weight loss generally, is that there are no cheats. There are no wonder pills that will shed 20lb of body fat in a week, and no super-foods or nutritional supplements that will slim you down in a matter of months. Losing weight is always going to be a messy business that will take several months at a minimum (the title of this post refers to the calorie content of body fat, meaning that to lose one pound you must expend 3500 more calories than you ingest over a given period of time), and unfortunately prevention is better than cure; but moping won’t help anyone, so let’s just gather our resolve and move on.

There is currently a huge debate going on concerning the nation’s diet problems of amount versus content; whether people are eating too much, or just the wrong stuff. In most cases it’s probably going to be a mixture of the two, but I tend to favour the latter answer; and in any case, there’s not much I can say about the former beyond ‘eat less stuff’. I am not a good enough cook to offer any great advice on what foods you should or shouldn’t be avoiding, particularly since the consensus appears to change every fortnight, so instead I will concentrate on the one solid piece of advice that I can champion; cook your own stuff.

This is a piece of advice that many people find hard to cope with- as I said in my last post, our body doesn’t want to waste time cooking when it could be eating. When faced with the unknown product of one’s efforts in an hours time, and the surety of a ready meal or fast food within five minutes, the latter option and all the crap that goes in it starts to seem a lot more attractive. The trick is, therefore, to learn how to cook quickly- the best meals should either take less than 10-15 minutes of actual effort to prepare and make, or be able to be made in large amounts and last for a week or more. Or, even better, both. Skilled chefs achieve this by having their skills honed to a fine art and working at a furious rate, but then again they’re getting paid for it; for the layman, a better solution is to know the right dishes. I’m not going to include a full recipe list, but there are thousands online, and there is a skill to reading recipes; it can get easy to get lost between a long list of numbers and a complicated ordering system, but reading between the lines one can often identify which recipes mean ‘chop it all up and chuck in some water for half an hour’.

That’s a very brief touch on the issue, but now I want to move on and look at energy going out; exercise. I personally would recommend sport, particularly team sport, as the most reliably fun way to get fit and enjoy oneself on a weekend- rugby has always done me right. If you’re looking in the right place, age shouldn’t be an issue (I’ve seen a 50 year old play alongside a 19 year old student at a club rugby match near me), and neither should skill so long as you are willing to give it a decent go; but, sport’s not for everyone and can present injury issues so I’ll also look elsewhere.

The traditional form of fat-burning exercise is jogging, but that’s an idea to be taken with a large pinch of salt and caution. Regular joggers will lose weight it’s true, but jogging places an awful lot of stress on one’s joints (swimming, cycling and rowing are all good forms of ‘low-impact exercise’ that avoid this issue), and suffers the crowning flaw of being boring as hell. To me, anyway- it takes up a good chunk of time, during which one’s mind is so filled with the thump of footfalls and aching limbs that one is forced to endure the experience rather than enjoy it. I’ll put up with that for strength exercises, but not for weight loss when two far better techniques present themselves; intensity sessions and walking.

Intensity sessions is just a posh name for doing very, very tiring exercise for a short period of time; they’re great for burning fat & building fitness, but I’ll warn you now that they are not pleasant. As the name suggest, these involve very high-intensity exercise (as a general rule, you not be able to talk throughout high-intensity work) performed either continuously or next to continuously for relatively short periods of time- an 8 minute session a few times a week should be plenty. This exercise can take many forms; shuttle runs (sprinting back and forth as fast as possible between two marked points or lines), suicides (doing shuttle runs between one ‘base’ line and a number of different lines at different distances from the base, such that one’s runs change in length after each set) and tabata sets (picking an easily repeatable exercise, such as squats, performing them as fast as possible for 20 seconds, followed by 10 seconds of rest, then another 20 seconds of exercise, and so on for 4-8 minute) are just three examples. Effective though these are, it’s difficult to find an area of empty space to perform them without getting awkward looks and the odd spot of abuse from passers-by or neighbours, so they may not be ideal for many people (tabata sets or other exercises such as press ups are an exception, and can generally be done in a bedroom; Mark Lauren’s excellent ‘You Are Your Own Gym’ is a great place to start for anyone interested in pursuing this route to lose weight & build muscle). This leaves us with one more option; walking.

To my mind, if everyone ate properly and walked 10,000 steps per day, the scare stats behind the media’s obesity fix would disappear within a matter of months. 10,000 steps may seem a lot, and for many holding office jobs it may seem impossible, but walking is a wonderful form of exercise since it allows you to lose oneself in thought or music, whichever takes your fancy. Even if you don’t have time for a separate walk, with a pedometer in hand (they are built into many modern iPods, and free pedometer apps are available for both iPhone and Android) and a target in mind (10k is the standard) then after a couple of weeks it’s not unusual to find yourself subtly changing the tiny aspects of your day (stairs instead of lift, that sort of thing) to try and hit your target; and the results will follow. As car ownership, an office economy and lack of free time have all grown in the last few decades, we as a nation do not walk as much as we used to. It’s high time that changed.

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Practical computing

This looks set to be my final post of this series about the history and functional mechanics of computers. Today I want to get onto the nuts & bolts of computer programming and interaction, the sort of thing you might learn as a budding amateur wanting to figure out how to mess around with these things, and who’s interested in exactly how they work (bear in mind that I am not one of these people and am, therefore, likely to get quite a bit of this wrong). So, to summarise what I’ve said in the last two posts (and to fill in a couple of gaps): silicon chips are massive piles of tiny electronic switches, memory is stored in tiny circuits that are either off or on, this pattern of off and on can be used to represent information in memory, memory stores data and instructions for the CPU, the CPU has no actual ability to do anything but automatically delegates through the structure of its transistors to the areas that do, the arithmetic logic unit is a dumb counting machine used to do all the grunt work and is also responsible, through the CPU, for telling the screen how to make the appropriate pretty pictures.

OK? Good, we can get on then.

Programming languages are a way of translating the medium of computer information and instruction (binary data) into our medium of the same: words and language. Obviously, computers do not understand that the buttons we press on our screen have symbols on them, that these symbols mean something to us and that they are so built to produce the same symbols on the monitor when we press them, but we humans do and that makes computers actually usable for 99.99% of the world population. When a programmer brings up an appropriate program and starts typing instructions into it, at the time of typing their words mean absolutely nothing. The key thing is what happens when their data is committed to memory, for here the program concerned kicks in.

The key feature that defines a programming language is not the language itself, but the interface that converts words to instructions. Built into the workings of each is a list of ‘words’ in binary, each word having a corresponding, but entirely different, string of data associated with it that represents the appropriate set of ‘ons and offs’ that will get a computer to perform the correct task. This works in one of two ways: an ‘interpreter’ is an inbuilt system whereby the programming is stored just as words and is then converted to ‘machine code’ by the interpreter as it is accessed from memory, but the most common form is to use a compiler. This basically means that once you have finished writing your program, you hit a button to tell the computer to ‘compile’ your written code into an executable program in data form. This allows you to delete the written file afterwards, makes programs run faster, and gives programmers an excuse to bum around all the time (I refer you here)

That is, basically how computer programs work- but there is one last, key feature, in the workings of a modern computer, one that has divided both nerds and laymen alike across the years and decades and to this day provokes furious debate: the operating system.

An OS, something like Windows (Microsoft), OS X (Apple) or Linux (nerds), is basically the software that enables the CPU to do its job of managing processes and applications. Think of it this way: whilst the CPU might put two inputs through a logic gate and send an output to a program, it is the operating system that will set it up to determine exactly which gate to put it through and exactly how that program will execute. Operating systems are written onto the hard drive, and can, theoretically, be written using nothing more than a magnetized needle, a lot of time and a plethora of expertise to flip the magnetically charged ‘bits’ on the hard disk. They consist of many different parts, but the key feature of all of them is the kernel, the part that manages the memory, optimises the CPU performance and translates programs from memory to screen. The precise translation and method by which this latter function happens differs from OS to OS, hence why a program written for Windows won’t work on a Mac, and why Android (Linux-powered) smartphones couldn’t run iPhone (iOS) apps even if they could access the store. It is also the cause of all the debate between advocates of different operating systems, since different translation methods prioritise/are better at dealing with different things, work with varying degrees of efficiency and are more  or less vulnerable to virus attack. However, perhaps the most vital things that modern OS’s do on our home computers is the stuff that, at first glance seems secondary- moving stuff around and scheduling. A CPU cannot process more than one task at once, meaning that it should not be theoretically possible for a computer to multi-task; the sheer concept of playing minesweeper whilst waiting for the rest of the computer to boot up and sort itself out would be just too outlandish for words. However, a clever piece of software called a scheduler in each OS which switches from process to process very rapidly (remember computers run so fast that they can count to a billion, one by one, in under a second) to give the impression of it all happening simultaneously. Similarly, a kernel will allocate areas of empty memory for a given program to store its temporary information and run on, but may also shift some rarely-accessed memory from RAM (where it is accessible) to hard disk (where it isn’t) to free up more space (this is how computers with very little free memory space run programs, and the time taken to do this for large amounts of data is why they run so slowly) and must cope when a program needs to access data from another part of the computer that has not been specifically allocated a part of that program.

If I knew what I was talking about, I could witter on all day about the functioning of operating systems and the vast array of headache-causing practicalities and features that any OS programmer must consider, but I don’t and as such won’t. Instead, I will simply sit back, pat myself on the back for having actually got around to researching and (after a fashion) understanding all this, and marvel at what strange, confusing, brilliant inventions computers are.