How to Lose Weight Fast: 3 Simple Steps, Based on Science

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Finding a Balance
In a recipe for quince pie, cabbage is said to work equally well, and in another turnips could be replaced by pears. A very muscular person needs more calories, even when resting. She could then join dinner only after the potentially messy business of eating was done. Calorie consumption that is too low or too high will eventually lead to health problems. One's lifestyle—including diet, exercise, appropriate social behavior, and approved medical remedies—was the way to good health, and all types of food were assigned certain properties that affected a person's health.

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5 Ways Alcohol Hinders Fat Loss!

This is what governs the way we use energy. Those with a higher metabolic rate will burn more calories at rest. By interfering with testosterone production, alcohol indirectly causes the body to lower its metabolic rate and thus the rate at which it uses energy and directly prohibits testosterone from exerting its powerful fat-burning effects.

Touched on briefly in point two, alcohol can increase appetite, making the combination of alcohol and a fattening meal all the more worse. A Canadian study showed that alcohol consumed before a meal increased caloric intake to a far greater extent than did a carbohydrate drink. Also, researchers from Denmark's Royal Veterinary and Agricultural University showed that if a group of men were given a meal and allowed to eat as much as they wanted, alcohol, rather than a soft drink, would increase the amount of food consumed.

To gain an understanding of why alcohol affects us the way it does, it is important to known how it is processed in the body. Alcohol is generally absorbed fairly rapidly, but its absorption can be quickened depending on several factors:. The amount of alcohol in a standard drink will take around 10 hours for the average person to process, which means the more that is consumed at any one point, the greater the rise in blood alcohol content. When the liver processes alcohol, it does so in one of two ways.

For the most part, alcohol is broken down by the enzyme alcohol dehydrogenase ADH, which is contained in the liver cells. ADH then metabolizes the alcohol into acetaldehyde. Acetaldehyde is broken down into acetate by another enzyme, aldehyde dehydrogenase. In the final stage, the acetate is further metabolized to where it eventually exits the body as waste products carbon dioxide and water. The other way alcohol can be processed is a less common alternative, which uses a different set of liver enzymes.

This alternative pathway, called the microsomal ethanol-oxidizing system, is used when the blood has very high levels of alcohol.

The alcohol content of our most popular beverages varies, so it is important to know exactly what percentage of alcohol is in any given drink if one is wanting to limit all the empty calories.

The following percentages are usually contained in each standard drink—five ounces of wine, 12 ounces of beer or 1. If you really have to drink, what are the best choices? Some lower calorie brands to hit the market are showing promise, as are some of the more traditional alternatives. As shown above, total caloric content of various alcoholic drinks varies, with beer generally containing the highest number, considering the smaller amount of alcohol found in this drink compared with others.

Various spirits also known as liquor generally contain around 64 calories per nip, but these do add up depending on the strength of the drink for example, a double will contain two nips, or calories. Wine generally contains around to calories per medium sized glass. It also contains more alcohol than beer given the same volume, making it a better choice calorie-wise, as less would be consumed at any one sitting.

Liqueurs, although usually around calories per nip, are often consumed with other, often-higher calorie mixers such as coke or milk to make cocktails, bumping the calorie content way up. It is usually consumed nips at a time given its lower alcohol strength. It is definitely one worth avoiding if weight loss is the aim.

Drink alcohol with a lower caloric value, and a higher alcohol percentage like wine for example. Less will be consumed, meaning lower overall calorie consumption.

The worst alcohol choices would be the cream based drinks such as eggnog calories without the alcohol and an Amaretto Sour includes tequila and orange juice and contains calories. The highest calorie cocktail of the all would be the Vodka Mudslide, which contains coffee liqueur, Irish cream and vanilla ice cream and supplies calories.

It would be better to drink a smaller quantity of liqueur with a healthier, lower calorie base such as trim milk or tomato juice the latter being the base for a Bloody Mary cocktail. Given alcohol taste is an individual matter, and people will usually choose what they like, rather than what they are advised to consume based on the health content of the drink, it is no easy task trying to persuade someone to change their drinking habits.

The above information can however be used by one who is wanting to make some physical changes by lowering the overall caloric content of what they drink. These are extremely deceptive they taste so good and will add enormously to overall caloric content. Keep healthy food on hand when drinking. As mentioned, drinking will relax the inhibitions and cause one to compromise their nutritional habits. If drinking beer, try a lower calorie alternative.

Also, drink diet sodas with various spirits to significantly lower the calorie content of these drinks. Drink water between alcoholic drinks. This will increase feelings of fullness and may help to prevent over consumption of alcohol. So what is one to do? Given alcohol plays a large role in celebration and social cohesion, can one completely refrain from its use? It really depends on the goals a person has. Most could probably consume moderate levels of alcohol two or three standard drinks three to four times per week without any problem.

Larger amounts more than seven drinks at any one time , often described as binge drinking, can cause major problems and probably should not be advocated. Nashville exercise physiologist Kathy Alexander agrees: But how do you know which machine is likely to feel right to you? Here's what you can expect from the most popular cardio machines out there, along with some tips on getting the most out of your workout.

Here's the lowdown on what you can expect from some of the machines you're likely to find at your local gym. The treadmill burns the most calories of any of the cardiovascular machines available at most gyms, says Alexander. You can expect to burn about calories per mile, walking briskly.

Stamford notes that a treadmill can be adapted to many different fitness levels by increasing the speed from walking to running or by adjusting the incline. But even walking may be too much for someone who is overweight and has joint pain. Every time your foot hits the ground, says Alexander, "the impact forces are 3. Since a treadmill is moving under you, the impact may be slightly less than that.

One more thing to keep in mind: Treadmills can pose a real balance challenge for new exercisers or those who haven't worked out in a while, says Matthew Vukovich, exercise physiologist and associate professor at South Dakota State University. These machines pack a little less punch on the joints, and either can be a good alternative to the treadmill, says Vukovich. Because you use them in a standing position, you're using lots of muscle mass, so the calorie burn rate is still pretty high.

Elliptical machines with arm components can further increase the numbers of calories you burn, says Stamford. All our experts agree that the stationary bike offers the workout with the least impact on the joints. People with knee pain are often steered toward these bikes, since the impact of body weight is not a concern as it is on a treadmill, elliptical trainer, or stair stepper.

But to avoid knee strain, you must make sure the bike is adjusted to fit your body, Vukovich says. Most people sit too low, meaning their knees flex too much as they pedal. This can put too much pressure on the knee and result in soreness, warn Vukovich. The stationary bike is a less intense calorie-burner than some of the other machines. You'll need to pedal four miles to burn calories, says Alexander. Rowers are more advanced cardiovascular machines. Because you must push with the legs while you pull with the arms, rowers require coordination.

They also you require you to engage your core abdominal muscles to support and protect your back. Because they use so many muscle groups, rowers burn lots of calories. But this machine has several red flags for a beginning or unfit exerciser. Extra weight often comes with back pain , and this is not a machine you want to use if you have back issues, he says. Choose a machine that feels right.

If impact is a problem, the stationary bicycle may be a better choice than the treadmill. More muscle use equals more calorie burn. The basic rule of thumb is that the machine that exercises the greatest muscle mass burns the most calories.

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