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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Goodwill to all men

NOTE: This post was meant to go up on Christmas Eve, but WordPress clearly broke on me so apparently you get it now instead- sorry. Ah well, might as well put it up anyway…

 

Ah, Christmas; such an interesting time of year. The season of plenty, the season of spending too much, the season of eating too much, the season of decisions we later regret and those moments we always remember. The season where some families will go without food to keep the magic alive for their children, the season where some new feuds are born but old ones are set aside, and the season where goodwill to all men (and women) becomes a key focus of our attention.

When I was young, I always had a problem with this. I had similar issues with Mother’s Day, and Father’s Day even more so (I don’t know how I came to know that it was an entirely commercial invention, but there you go), and whilst Christmas was awesome enough that I wasn’t going to ruin it by seasonal complaints, one thing always bugged me about ‘the season of goodwill’. Namely, why can’t we just be nice to each other all the time, rather than just for a few weeks of the year?

A cynic might say we get all the goodwill out of our systems over Christmas in preparation for being miserable bastards for the rest of the year, but cynicism is unhealthy and in any case, I try to keep it out of my bloggy adventures. Plus, we are capable of doing nice stuff for the rest of the year, even if we don’t do so much as some might think we should, and humans never cease to be awesome beings when they put their mind to it. No, it’s not that we give up being nice for the rest of the year, but more that we are quite clearly eminently able of being more nice but not, seemingly, all the time.

Goodwill to our fellow man is not the only seasonal occurrence that seems more prevalent over the festive period for no obvious reason; many of our Christmas traditions, both old and modern, follow a similar thread. Turkey, for instance; whilst it’s never been Christmas fare in my household for various reasons, I know enough people for whom a turkey dinner plus trimmings is the festive standard to know that these same people never have the bird at any other time of the year (I know you Americans have it on Thanksgiving, but I don’t know enough about how all that works to comment). I saw a comment online a couple of weeks ago about eggnog (another seemingly American-specific thing), and mentioning how this apparently awesome stuff (never tried it myself, so again can’t comment) is never available at any other time of the year. A response soon followed courtesy of a shop worker, who said there’s always a supply of it tucked away somewhere throughout the year in the shop where he worked, but that nobody ever bought it outside of December.

We should remember that there is something of a fine line to tread when we discuss these ideas; there are a lot of things that only occur at Christmas time (the giving of gifts, decorations, the tree and so on) that don’t need any such explanation because they are solely associated with the season. If one were to put tinsel up in June, then you might be thought a bit odd for your apparent celebration of Christmas in midsummer; tinsel is not associated with anything other than festive celebration, so in any other context it’s just weird.  This is particularly true given that tinsel and other such decorations are just that; decorations, with no purpose outside of festive celebration. Similarly, whilst gift-giving is appreciated throughout the rest of year (although it’s best to do so in moderation), going to all the trouble of thinking, deliberating, wrapping secretively and making a big fanfare over it is only associated with special occasions (Christmases or birthdays). Stuff like turkey and eggnog can probably be classified as somewhere in the middle; very much associated with the Christmas period, but still separate from it and capable for being consumed at other times of the year.

The concept of goodwill and being nice to people is a little different; not just something that is possible throughout the rest of the year, but something actively encouraged as being a commendable trait, so the excuse of ‘it’s just a feature of the season’ doesn’t really cut it in this context. Some might say that quite a lot of the happiness exuded at Christmastime is somewhat forced, or at the very least tiring, as anyone who’s looked at the gaunt face between the smiling facade of a Christmas day Mum can tell. Therefore, it could be argued that Christmas good cheer is simply too much work to keep up for the rest of the year, and that if we were forced to keep our smiley faces on we would either snap or collapse in exhaustion before long. Others might say that keeping good cheer confined to one portion of the year makes it that much more fun and special when it comes round each year, but to me the reason is slightly more… mathematical.

Human beings are competitive, ambitious creatures, perpetually seeking to succeed and triumph over the odds. Invariably, this frequently means triumphing over other people too, and this is not a situation that lends itself to being dedicated to being nice to one another; competition and the strive to succeed may be key features behind human and personal success, but they do not lend themselves to being nice to one another. Not infrequently, such competition requires us to deliberately take the not-nice option, as dicking on our competition often provides the best way to compete with them; or at the very least, we sometimes need to be harsh bastards to make sure stuff gets done at all. This concept is known in philosophy as the prisoner’s dilemma, which I should get round to doing a post on one of these days.

However at Christmas time achievement becomes of secondary importance to enjoyment; to spending time with friends and family, and to just enjoying the company of your nearest and dearest. Therefore, comparatively little actually gets done over the Christmas period (at least from an economist’s point of view), and so the advantage presented by mild dickishness to some others for the rest of the year disappears. Everything in life becomes reduced down to a state where being nice to everyone around us best serves our purpose of making our environment a fun, comfortable place to be. At Christmas time, we have no reason to be nasty, and every reason to be nice; and for that reason alone, Christmas is a wonderful thing. Merry Christmas, everybody.