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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One Year On

A year is a long time.

On the 16th of December last year, I was on Facebook. Nothing unusual about this (I spent and indeed, to a slightly lesser extent, still spend rather too much time with that little blue f in the top corner of my screen), especially given that it was the run up to Christmas and I was bored, and neither was the precise content of the bit of Facebook I was looking at- an argument. Such things are common in the weird world of social networking, although they surely shouldn’t be, and this was just another such time. Three or four people were posting long, eloquent, semi-researched and furiously defended messages over some point of ethics, politics or internet piracy, I know not which (it was probably one of those anyway, since that’s what most of them seem to be about among my friends list). Unfortunately, one of those people was me, and I was losing. Well, I say losing; I don’t think anybody could be said to be winning, but I was getting angry and upset all the same, made worse by the realisation that what I was doing was a COMPLETE WASTE OF TIME. I am not in any position whereby my Views are going to have a massive impact on the lives of everyone else, nobody wants to hear what they are, and there was no way in hell that I was going to convince anyone that my opinion was more ‘right’ than their strongly-held conviction- all I and my fellow arguees were achieving was getting very, very angry at one another, actively making us all more miserable. We could pretend that we were debating an important issue, but in reality were just another group of people screaming at one another via the interwebs.

A little under a week later, the night after the winter solstice (22nd of December, which you should notice was exactly 366 days ago), I was again to be found watching an argument unfold on Facebook. Thankfully this time I was not participating, merely looking on with horror as another group of four or five people made their evening miserable by pretending they could convince others that they were ‘wrong’. The provocativeness of the original post, spouting one set of Views as gospel truth over the web, the self-righteousness of the responses and the steadily increasing vitriol of the resulting argument, all struck me as a terrible waste of some wonderful brains. Those participating I knew to be good people, smart people, capable of using their brains for, if not betterment of the world around them, then perhaps a degree of self-betterment or at the very least something that was not making the world a more unhappy place. The moment was not a happy one.

However, one of the benefits of not competing in such an argument is that I didn’t have to be reminded of it or spend much time watching it unfold, so I turned back to my news feed and began scrolling down. As I did so, I came to another friend, putting a link up to his blog. This was a recent experiment for him, only a few posts old at the time, and he self-publicised it religiously every time a post went up. He has since discontinued his blogging adventures, to my disappointment, but they made fun reading whilst they lasted; short (mostly less than 300 words) and covering a wide range of random topics. He wasn’t afraid to just be himself online, and wasn’t concerned about being definitively right; if he offered an opinion, it was just something he thought, no more & no less, and there was no sense that it was ever combative. Certainly it was never the point of any post he made; each was just something he’d encountered in the real world or online that he felt would be relatively cool and interesting to comment on. His description described his posts as ‘musings’, and that was the right word for them; harmless, fun and nice. They made the internet and world in general, in some tiny little way, a nicer place to explore.

So, I read through his post. I smirked a little, smiled and closed the tab, returning once more to Facebook and the other distractions & delights the net had to offer. After about an hour or so, my thoughts once again turned to the argument, and I rashly flicked over to look at how it was progressing. It had got to over 100 comments and, as these things do, was gradually wandering off-topic to a more fundamental, but no less depressing, point of disagreement. I was once again filled with a sense that these people were wasting their lives, but this time my thoughts were both more decisive and introspective. I thought about myself; listless, counting down the last few empty days before Christmas, looking at the occasional video or blog, not doing much with myself. My schedule was relatively free, I had a lot of spare time, but I was wasting it. I thought of all the weird and wonderful thoughts that flew across my brain, all the ideas that would spring and fountain of their own accord, all of the things that I thought were interesting, amazing or just downright wonderful about our little mental, spinning ball of rock and water and its strange, pink, fleshy inhabitants that I never got to share. Worse, I never got to put them down anywhere, so after time all these thoughts would die in some forgotten corner of my brain, and the potential they had to remind me of themselves was lost. Once again, I was struck by a sense of waste, but also of resolve; I could try to remedy this situation. So, I opened up WordPress, I filled out a few boxes, and I had my own little blog. My fingers hovered over the keyboard, before falling to the keys. I began to write a little introduction to myself.

Today, the role of my little corner of the interwebs has changed somewhat. Once, I would post poetry, lists, depressed trains of thought and last year’s ’round robin letter of Planet Earth’, which I still regard as one of the best concepts I ever put onto the net (although I don’t think I’ll do one this year- not as much major stuff has hit the news). Somewhere along the line, I realised that essays were more my kind of thing, so I’ve (mainly) stuck to them since; I enjoy the occasional foray into something else, but I find that I can’t produce as much regular stuff this was as otherwise. In any case, the essays have been good for me; I can type, research and get work done so much faster now, and it has paid dividends to my work rate and analytical ability in other fields. I have also found that in my efforts to add evidence to my comments, I end up doing a surprising amount of research that turns an exercise in writing down what I know into one of increasing the kind of stuff I know, learning all sorts of new and random stuff to pack into my brain. I have also violated my own rules about giving my Views on a couple of occasions (although I would hope that I haven’t been too obnoxious about it when I have), but broadly speaking the role of my blog has stayed true to those goals stated in my very first post; to be a place free from rants, to be somewhere to have a bit of a laugh and to be somewhere to rescue unwary travellers dredging the backwaters of the internet who might like what they’ve stumbled upon. But, really, this little blog is like a diary for me; a place that I don’t publicise on my Facebook feed, that I link to only rarely, and that I keep going because I find it comforting. It’s a place where there’s nobody to judge me, a place to house my mind and extend my memory. It’s stressful organising my posting time and coming up with ideas, but whilst blogging, the rest of the world can wait for a bit. It’s a calming place, a nice place, and over the last year it has changed me.

A year is a long time.