Lighten Your Heaviest Gear: You!

[Brian UL]

"If we eat too many refined sugar foods and do not "exercise, the high insulin level triggers the liver to produce more Very Low Density Lipoproteins (VLDL), which is a main carrier of triglyceride.
-very low density lipoproteins (VLDL), low density lipoproteins (LDL), and high density lipoproteins (HDL). Lipoproteins are differentiated by how much triglyceride they contain such that the more triglyceride that is in these particles, the less dense they are and the more they “float”. Chylomicron contains the most triglyceride, followed by VLDL, LDL, and HDL."
-taken from a diabetes info group
So it is the density of lipoproteins that changes not the triglycerides- that was an unfortunate way to describe it. Still its a bad thing, please don't eat sugars.

[Lynn Tramper]

To put it simply, fat is lighter than proteins and blood, so the more fat your lipoproteins have to carry, the lighter (less dense) they get. Insulin drives the conversion of sugar to triglycerides (fat), so higher insulin equals more low density and very low density stuff clogging up your arteries.

"bad thing, please don't eat sugars."

Good call!!

[Elena Lee]

Brian, i sort of agree with your post that fats aren't necessarily bad for you. My great grandmother from Ukraine lived to 104 years old. She has survived two world wars, the fall of the two empires, and most importantly the hunger starvation in the 30s. When the doctor performed an autopsy on her, he said she didn't have a single internal decease except for a mini heart attack scar. We remember grandma fell sick one night when she was about 100. So grandma was the healthiest person i've ever known, what did she eat? Whole milk, lots of bread (natural, whole grain rye and wheat), all kinds of meat, especially pork, pork fat (salo), eggs, lots of potatoes, oils, other grain food. She always ate dinner as a two-course meal: soup, and main meal. When she became older and my mom cooked Borsch (Ukrainian soup), she often complained it wasn't very "fulfilling" (read not fat enough).

It seems to me that what's the most important is the holistic, natural way to eating. Whether it's vegetables, meat, milk, eggs or whatnot, the important part is to shop (or better, produce your own) natural ingredients, and cook from the scratch. This is also known as "shop in the perimeter of a supermarket" approach. If you know you might have inherited bad genetics (history of heart decease in the family or diabetes), of course stay away from too much fat and sugars, that's just common sense. As long as you eat natural, home cooked, un-processed food and treat dessert as something that happens rarely (once a week, at minimum), and also observe normal portions, you should be fine. The problem, especially for men, is it is hard to cook, especially for those with busy lives or coming from families where fast food approach was a way of life. In my culture, for instance, women cook all the food, and here in the US one needs to shop around for a woman with some cooking skills…

but the article was good, nevertheless, in pointing out some healthy foods out there.

[Matt Holmes]

I think this is a great article, maybe not perfectly sceintific, but I don't think that was what the author was going for. Most likely a general education and food for thought.

I am new to the backpacking light community, but not to being outdoors. I do feel like I have found many kindred spirits on these websites and have learned a lot in just one week.

Prior to reading this article this morning, I found myself trying to figure out how to reduce the weight of my first aid kit by a couple ounces. In reality, maybe I should be a little more worried about the 15 pounds I want to get off my body. Which would make a bigger contribution to my overall performance and happiness? Heck taking 15 pounds off a body in simple terms means, you are carrying the same load with your pack!

After getting out of the Army, I found that weight seemed to find a home around my waist and after 18 months decided to get back to a normal size. My wife reminded me of a comment, putting on 20 pounds and running is like adding a bunch of pregnacy weight and exercising. NOT TRYING TO COMPARE THE TWO :).

I am almost at my weight loss goal and it has not been as hard as I would have thought. More importantly than the weight is the size of the belly.

After talking to my doctor during a routine physical, he recommended the Mediterranean Diet (no specific plan, just a eating lifestyle) which can be easily followed. Cut out most of the alcohol and start exercising again. It is a lot like the Zone Diet, but not as much measuring. There are 1,000's of receipes.

I have worked out with crossfit and would recommend it, but it is not for everyone. Just a simple all over body workout and some running is a good start.

Again, great article. I think it is a great way to start off a new year.

[John Donewar]

Welcome to the community Matt!

I read your bio in your profile.

I spent many hours outdoors with my father hunting and fishing. I relish every memory of those moments now that he is gone.

I am sorry to say that I missed that oppotunity with my two boys. They are both young men out on their own and I invite them to go hiking with me whenever the opportunity presents itself. One of these days one or both of them will say yes and I will be a happy man.

Grab every minute outdoors with your son that you can. 24 hour overnite trips are great. Remember that everything doesn't have to go just right. Little mistakes and detours will give you both a lot to talk and laugh about back at home after the trip. It is my earnest hope for you that your son asks you often, "Dad, when can we go again?"

Sincerely,

Newton

Party On ! 2010

[Worth Donaldson]

I was one who did not pay much attention to diet and over time slowly packed on the pounds until I was diagnose with Type II diabetes. I was able to get my blood sugar under control with medication. Once controlled, I no longer felt famished all the time. Due to carbohydrate counting and exercise, I lost 45 pounds in less than 6 months and was able to reduce my medication dosage by 75% one year later.

These results gave me the motivation to join a gym and get off the medication. 3 months into the program and my blood sugar has dropped 15 points on average and I am beginning to see changes in my blood pressure.

Because I monitor my blood sugar routinely, I see the immediate effects of diet and exercise. I have been shocked and surprised at how much sugar is hidden in our foods. I have also learned that it takes a lot of hard work or exercise to burn through a modest size snack of 100 calories.

Ultimately, I hope to lose another 35 pounds, increase my muscle mass and lose the fat. In doing so, I hope that maybe I can slightly increased the amount of carbohydrates I can consume. Until then, I will consider the double cheese burger Happy Meal with a diet Coke a treat; and yes, it slightly exceeds my carbohydrate allotment for a meal.

[George Matthews]

Excellent article

What works for me although it drives my wife crazy is I eat the same breakfast and lunch almost every work day. Cup of coffee and bagel with Smart Balance in a.m. Then for lunch either a Cliff bar or Kashi or Mojo. If I take a long walk in cold weather at lunch then I might eat another bar afterwards. For supper I eat whatever I want. I prefer healthy foods.

On weekends I eat two bagels in a.m. because I walk longer. I eat a big lunch or dinner. Usually veggie if I can. During these big meals, I feel like a Viking at a feast. Hmmmm.

During backpacking trips I eat as much as I can. I've always dropped a few pounds after a trip. Burn baby burn.

I've been doing this about five years. Went from 225 lb to 185 and have kept the weight off. I get around 180 after a backpacking trip. If I ever hit 187 (rarely) then I go into warrior mode. Really watch my food for a couple of days and walk faster and longer.

Don't know if my eating habits are a bit OCD but it works. And to my wife, I always reply back to her when she says that she can't believe I can consume the same stuff day after day: well, I've loved the same woman for 33 years and have not had a problem with that either. That works too.

So I have both food and love covered. Now all I need is for everybody to send me money, then I will have solved all three mysteries of the universe.

[Ken Helwig]

I would kill for a slider on the trail. White Castle?????

[BlackHatGuy]

To the tune of A Day in the Life (my apologies to John and Paul)

I ate some chips today, oh boy.
And then I stood upon my bathroom scale
And though the numbers were quite sad
Well, I just had to laugh
My gut reached to my calf

I blew my diet at McD’s
I didn’t notice that my girth had changed
A crowd of doctors stood and stared
they thought they’d seen it all
now they know how high that i can get my darn cholesterooooooollllllll

I’d love to loooooooooooooooose sooooooooooome weiiiiiiiiiiiiiiiiiiiight.

[Ben Pearre]

I'd have to go with gasoline.

Seriously.

Look at how many calories that stuff contains. Almost 1100 per 100g. Cut that out of your diet and you're set.

Seriously mk II:

This article is a good approach to one side of the problem, but as many of the commenters have noted, exercise is key. This article is about building effective habits, so how about a companion article on effective habits for incorporating little bits of exercise into your life? I don't mean "go to the gym"–I mean things that you have to do anyway that can either help or not.

My favourite: gasoline makes you fat. Gasoline-powered personal transportation is for geriatrics. That stuff will kill you. However hard you try to commute by bike, do errands on foot, etc., try a little harder. Never skimp on cold-weather biking clothes, panniers, etc. Make your bike genuinely useful. Then leave your car at the mechanic's for a week and see just how much you don't need it.

Other things I'm just making up as I go along:

– Don't use a mop to clean the floor–use a sponge. Handles make it too easy.

– Forego power tools. A hand-push lawnmower, coffee grinder, rake, etc., will all give you a little extra exercise.

– When tying your shoes, or washing your feet in the shower, don't lean against anything. Pick your leg up.

– Remove your staircase. Replace with a rope ladder, or maybe a wall covered in climbing holds.

Also, this:
http://wondermark.com/586/

[Nick Gatel]

Ben,

I agree and disagree with you. I think there are enough resources on the subject, that it is not necessary for a BPL article.

Also on the tasks at home. Most of your solutions will add to a healthier life. But how about we use the time saving methods, and take the time saved for some more serious exercise. Like riding that bike, walking, running etc. To me the biggest problem is TV. Americans spend so much time in front of it, when they could be doing something good for themselves.

Anyway, if someone really wants to be healthy, they just need to go do it, and continue doing it everyday.

[John S.]

We live in an age of convenience now and have all sorts of man-made toys to perform our household chores. That along with our entertainment toys, mostly television and now internet, allow us even more sedentary time.

If you had not developed decent exercise habits in your youth that continued into adulthood, many will find their weight creeping up by about 10 pounds per decade (conservative estimate).

Most of the fad diets are really selling motivation, since that is a main ingredient to making any lasting change in life. Without continued motivation, most will slowly go back to their sedentary weighs (pun intended).

So, I have written my new book on how to change any particular part of your life that you are not happy with. It's a little cheesy, but that's okay..lol. It's entitled "The GOYBADSAI Plan: 9 Words to a Better You!" I hope you like it…

Page 1 GET
Page 2 OFF
Page 3 YOUR
Page 4 BUTT
Page 5 AND
Page 6 DO
Page 7 SOMETHING
Page 8 ABOUT
Page 9 IT!
Page 10 the end.

[Travis Leanna]

GOYBADSAI Plan. Nice! All it takes is a little effort, doesn't it?

Also, I didn't read the whole thread, just bits and pieces, so I hope I'm not being redundant when I say, Don't worry about the calories as much as what's IN your food.

I dropped almost 40 pounds in 2 years by not overeating, eating as naturally as possible, and following John's GOYBADSAI plan. No crazy exercising or diets. Just simple common sense and a little will power now and then.

Seriously, next time you go grocery shopping, look at the ingredients in EVERYTHING you buy. Ignore the calories, but look at ingredients. If you can't pronounce it, or is not natural, or the food has more than 6-8 ingredients, ask yourself if you really need that and try to find something better.

For instance, there is High Fructose Corn Syrup in Claussen pickles. Probably a small amount, but WHY????????? Pickles are cucumbers and vinegar and a few spices. I found another brand that was 100% natural and tasted just as good. Grocery shopping with this mindset is EXACTLY like looking for new UL gear!!!!

[CW]

While I agree you shouldn't put crap in your body the fact is if you don't cut calories you won't lose weight. It doesn't matter if you go from 2500 kcal of candy bars to 2500 kcal of salads, you will not lose weight.

[Andrew Dolman]

May I recommend this series of blog posts, currently in progress, about exercise and weight loss. The whole "Science of Sport" blog is excellent and their current series seems very relevant to this thread.

http://www.sportsscientists.com/2010/01/exercise-and-weight-loss.html

http://www.sportsscientists.com/2010/01/exercise-and-weight-loss-part-2.html

http://www.sportsscientists.com/2010/01/exercise-and-weight-loss-part-2b.html

http://www.sportsscientists.com/2010/01/exercise-and-weight-loss-part-3-fat.html

There will be more parts.

[BlackHatGuy]

"It doesn't matter if you go from 2500 kcal of candy bars to 2500 kcal of salads, you will not lose weight."

Agree in principle, but think more correctly stated: if you don't burn more calories than you eat, you will not lose weight. You can stay at the same calorie intake, but increase your calorie expenditure beyond your intake, and you'll lose weight.

[CW]

Douglas, I thought that was implied when I mentioned cutting calories. How you cut them (burning via exercise or eating less) doesn't really matter as long as you cut them.

[Brian UL]

Fitness is 80% diet
riddle me this:
exercise and being active makes you hungry and eat more
but your supposed to exercise to burn calories?
if you are obese and out of shape just going for a walk can get your heart rate up as high as a fit person who runs laps.
But the obese person has more calories to burn than the fit person so how do they do it?

(you know my answer)

[John S.]

Chris, a "motivated" person will have to either eat less or burn more to achieve the weight loss, preferably both for the best and longest lasting effect. You're right.

Every weight loss diet on the market is steering people in the direction of eating less calories or better calories, with some mentioning increasing exercise. Unless continued motivation exists by either sheer will power, being part of a program like weight watchers, etc, most will stop taking part. People get tired of (lost motivation) one diet and when the next one comes along, their motivation is renewed to try something different to achieve their goal.

[George Matthews]

SMART BALANCE

http://www.smartbalance.com/

These are fantastic if you use buttery spreads and peanut butter. Swap out what you're using for the Smart Balance products. Read the ingredients.

You'll drop weight and your body will be happier.

[Lynn Tramper]

No one can deny the benefits of exercise WRT general health (physical and mental), especially for backpackers. However, there is a plethora of research showing that exercise contributes little or nothing to weight loss (though is important to maintaining weight loss). The major determinant of weight loss is always what you put in your mouth. Exercise alone will just make you a fitter fat person.

[BlackHatGuy]

I take it things are a bit boring around your house today, so you thought you'd liven things up a bit…..
;-)

[George Matthews]

http://www.healthline.com/sw/clc-calorie-burn-rate-calculator

[Lynn Tramper]

"I take it things are a bit boring around your house today, so you thought you'd liven things up a bit….."

Hardly! I was merely injecting some more perspective in terms of the importance of exercise in weight loss. Without controlling your food intake at a conscious level, more exercise will just lead to a compensatory increase in energy intake. More specifically, exercise such as swimming can actually lead to weight GAIN, as the unconscious effect of submerging yourself in cool water is to increase hunger.

[John S.]

nm..no sense in commenting on bizarre statements.

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