Don't Wait! Start Extra Today. 4th Month Day 3

[Kiki]

Extra done, I'm getting the hang of this hooping thing, but I did kind of strain something near my right hip So I'm going to take a few days of to make that heals completely.

Since a few people have mentioned diet, and the difficulty in losing weight, I thought I'd share a bit of information. I am a Sports and Health Sciences Major, so we learn a lot about the energy pathways in the body. A lot of the information is geared towards professional athletes, but most applies to everyone.

1. Insulin is the key to accessing stored fat. If you have constantly elevated insulin your body becomes desensitized to it and it becomes less effective, like a worn down key, it can no longer open the lock every time. Insulin elevates after eating and depending on how quickly the food you eat it digested the level can vary, simple carbohydrates like processed grain and sugar raise insulin and blood sugar the most. Now the messed up part is your body can still store excess blood sugar in the form of fat or glycogen stores in your muscles. So you cannot use stored fat but you can store more. In order to reduce blood sugar and insulin when you have been in a constantly elevated state you have to stop eating long enough for your levels to come back down. Intermittent fasting is an excellent and safe way to do this, it is NOT starvation, it is the manipulation of bodily systems. This is also what the popular Keto diet is manipulating, by eliminating carbohydrates your blood sugar stays lower and over time insulin resistance improves. Eating small meals every two hours works for athletes and people who do not have insulin resistance, it will not be effective for weight loss for anyone needing to lose more than a few extra pounds


2. Weight lifting uses a different energy pathway, you can bypass the insulin issue by lifting heavy and getting into a truly anaerobic state, first your body will access the stored glycogen in your muscles, then it can access stored fats through a chemical cascade. You have to lift heavy though, light weight and high reps use aerobic processes and will remove sugar from your bloodstream, but with elevated insulin you still cannot access stored fats.

3. Calories in vs Calories out is a myth. Diet composition will have more impact than total number of calories. If it was factory made, it is not your friend. However, if you must indulge then do it as early as possible in the day and then be mindful the rest of the day, you want to give your body a chance to use all that sugar on your bloodstream so there's no extra to be stored for later.

I'll stop there because it's a lot of information, it's a bit more complex than all that but those are the important points without getting too technical.

DON'T STOP!

 

[shawluvsbirds]

I lose weight with intermittent fasting. But I guess I technically ain't doing it right cause I still have milk in my coffee which *technically* breaks the fast. But for me it mostly is about appetite suppression by not stuffing something in my mouth every few hours.
I kind of zig zag my diet. One day I may not be that hungry so I don't eat much at all. Then the next if I got up early and been real active I eat a lot. But I try to eat better things instead of lots of carb and processed stuff. Idk. It has worked for me.

 

[R2elk]

Elk man. Your in the wrong Kiki thread. People are gonna be like what the what?

What else is new?

 

[R2elk]

I lose weight with intermittent fasting. But I guess I technically ain't doing it right cause I still have milk in my coffee which *technically* breaks the fast. But for me it mostly is about appetite suppression by not stuffing something in my mouth every few hours.
I kind of zig zag my diet. One day I may not be that hungry so I don't eat much at all. Then the next if I got up early and been real active I eat a lot. But I try to eat better things instead of lots of carb and processed stuff. Idk. It has worked for me.

I cannot fast. Going too long without food causes extreme headaches for me that can only be relieved by eating. If I go too long the eating has to be followed by sleep to get rid of the headache.

 

[Kiki]

Video 1 done

Tomorrow I will do more.

 

[R2elk]

Video 1 done

Tomorrow I will do more.

I stole this from over on TEG.

 

[MadamContrary]

I lose weight with intermittent fasting. But I guess I technically ain't doing it right cause I still have milk in my coffee which *technically* breaks the fast. But for me it mostly is about appetite suppression by not stuffing something in my mouth every few hours.
I kind of zig zag my diet. One day I may not be that hungry so I don't eat much at all. Then the next if I got up early and been real active I eat a lot. But I try to eat better things instead of lots of carb and processed stuff. Idk. It has worked for me.

If you keep it under 40 calories it usually doesn't break your fast. You can tell if it does, you get hungry real quick! A splash of full fat cream is the cheater way to not break your fast lol. In the end it's about what your goal is, weight loss you have more wiggle room, but if you want autophagy you can't cheat at all.

 

[Kiki]

If you keep it under 40 calories it usually doesn't break your fast. You can tell if it does, you get hungry real quick! A splash of full fat cream is the cheater way to not break your fast lol. In the end it's about what your goal is, weight loss you have more wiggle room, but if you want autophagy you can't cheat at all.

I don't know this a word....yet.


What about if you want to build muscle?

 

[MadamContrary]

I cannot fast. Going too long without food causes extreme headaches for me that can only be relieved by eating. If I go too long the eating has to be followed by sleep to get rid of the headache.

You need to drink a ton of water during a fast, and the real key is timing. Stop eating as early as possible in the evening to be sure your food is fully digested, and then wait as long as your comfortable in the morning. For instance you eat dinner at 7:30pm, even if you eat at 7:30am you've fasted 12 hours and given your body a chance to drop your insulin levels. You can extend the benefits by eating something like a veggie and egg scramble and skip the sugar in your coffee (if you drink it). It's not about not eating, it's all about timing your eating, and eating well during your eating window.

 

[Kiki]

@CaroleW How's the extra going?