(Part 3) Top products from r/fatlogic

Thermodynamics / conservation of energy aka "calories in, calories out" are a bit of an oversimplification. Weight loss is more efficient when we actually think about how hormones work.

I don't want to write a long post, but generally low-carb is more important than low-calories, for reasons like insulin sensitivity. It matters a lot. Also, physical exercise, besides "calories out" can result in human growth hormone increases which is very good at breaking down stored fat. Also, exercise can increase insulin sensitivity (or reduce insulin resistance). For both purposes intense weight lifting or running as sprinting (HIIT) is better than easy, long cardio i.e. ellypitcal machine. Note: playing stuff like basketball or soccer is basically like HIIT except for being fun! Finally, we should note that intermittent fasting not only increases insulin sensitivity, which makes sense, but also increases human growth hormone.

This means the ideal routine looks roughly like this. Literally zero calories from 21 hour to next day about 13 hour. In the meantime, before work in the morning, weight lifting or running (jogging if beginner, sprinting if already have some experience like can jog 3-5KM or 2-3 miles.) No food afterward meaning human growth hormone literally chomps down on stored fat. At 13 hour, lunch. Because of the sky-high insuline sensitivity, it would be a good time to cheat and have a pizza. Actually, do this on the weekend and then have a healthy dinner. But for workdays it is sadly not really practical, we can enjoy evenings more than lunches. So, save on the daily carb budget, and have a low-carb lunch. For example any combination of salad, hard boiled eggs, soured cream, yoghurt, greek yoghurt and smoked mackarel from the local grocery store on the corner, they make an easy and low-carb lunch. This means the insulin sensitivity is still fairly high, due to the low-carb. Finally in the evening eat and drink whatever you want but in moderation wit the carbs. A carby dessert (ice cream) at 21:00, before going to lunch, is acceptable, because studies suggests it fucks with the leptin sensitivity so that it is easier to bear the fasting the next day. Don't drink a lot of alcohol because then you cannot fast the next day, it makes the stomach so acidic.

Source: hundreds of studies quoted in the book: http://www.amazon.com/Man-2-0-Engineering-Alpha-Muscle/dp/006222087X/ref=sr_1_1?ie=UTF8&qid=1396878260&sr=8-1&keywords=engineering+the+alpha

This helps more than just a calorie budget.

It's real! Didn't take me long to find the actual title on Amazon: https://www.amazon.co.uk/Jemima-J-Jane-Green/dp/0140276904/ref=sr_1_9?ie=UTF8&qid=1493499972&sr=8-9&keywords=jane+green

Flap synopsis:

"Jemima Jones is overweight. About one hundred pounds overweight. Treated like a maid by her thin and social-climbing roommates, and lorded over by the beautiful Geraldine (less talented but better paid) at the "Kilburn Herald, Jemima finds that her only consolation is food. Add to this her passion for her charming, sexy, and unobtainable colleague Ben, and Jemima knows her life is in need of a serious change. When she meets Brad, an eligible California hunk, over the Internet, she has the perfect opportunity to reinvent herself-as JJ, the slim, beautiful, gym-obsessed glamour girl. But when her long-distance Romeo demands that they meet, she must conquer her food addiction to become the bone-thin model of her e-mails-no small feat.
With a fast-paced plot that never quits and a surprise ending no reader will see coming, "Jemima J is the chronicle of one woman's quest to become the woman she's always wanted to be, learning along the way a host of lessons about attraction, addiction, the meaning of true love, and, ultimately, who she really is. "

You should find a therapist that does Cognitive Behavioral Therapy, the gold standard for psychotherapy, especially for BED. You can also start with a good CBT book, such as this one. I have that book, and love it. It is not especially about BED, but the skills it teaches can definitely help with BED. There are other ones especially for BED, like this one, which I don't know anything about.

Either those CBT books, and others, can be used alongside a therapist, and they may have more to recommend.

>As a real woman, she doesn’t have time for that diet or exercise nonsense!

>TBH tho, the ones saying they don’t have the time make me sad. They know diet and exercise works, but they’re so far removed from true healthy habits that they can’t see how little extra effort those habits can take. It’s easy to get big while not eating more than a modern serving per meal, having one snack or fun drink a day, and eating ‘healthy meals’ like a full burrito bowl or a salad with cheese and dressing. It took me way too long to realize that my ‘normal’ habits for diet and exercise were leading to my unfortunately statistically normal weight. I feel for these people who aren’t seeing the little changes they can make and how accessible healthier habits can be. It’s super frustrating, but at the same time it does require some willful ignorance and denial to maintain that ‘stuck’ mindset.

On the topic of small changes:

Slim by Design (Book) talks a lot about small changes one can make to ones everyday life that affect calorie-intake.

I started reading a book called Stop Self-Sabotage by Pat Pearson. I picked it up because my therapist said I was subconsciously doing things to sabotage my success in life. Examples of that would include procrastination in school, etc. (Or procrastinating with "I'll start my diet tomorrow....")

Anyway, the reason I bring up the book is that the author specifically mentions weight, diets, and health as areas where people "sabotage" themselves because they subconsciously believe that they don't deserve their goals. "Deep down I don't believe I deserve it, so I won't even go after it." turns into "I could never count calories like that" or "It's just my genetics". Some people actually do achieve success, but still don't think they deserve it and throw it all away (get to goal weight, then toss all the habits aside even though they know better). Some people are overly perfectionist and insist that they can't just CICO, they have to CICO, gluten free vegan paleo keto their way down. Then, that perfectionism effectively sabotages their efforts. Yeah, sometimes it's just ignorance/fatlogic, but I wonder if that's just a manifestation of a bigger problem in some people. (Edit: she also hints at the insidious effects of crabs in a bucket).

Anyway, the reason I'm working through these exercises is because I screw myself over with my stuff at work. But it seems like an interesting little tome to work through for anyone here who constantly posts in fat rant Friday "Why do I always have a good week then immediately eat the cupcakes in the office?!" The worst thing that could happen is that reading the book is a waste of time.

I read an interesting history of anorexia in women. The parts on the 16th century are the best. It is definitely a disease rooted in the need for power and control.

I think you are mistaken on the age of marriage for women. According to Marilyn Yalom (A social anthropologist) it was around 18 for most European women, with the exception of British women, who married older. And the more wealth a woman had, the older she was married, and the more freedom she was given to choose her partner, which was not the case for E European women.

It's generally not fresh-squeezed here: fruit juices are left to basically ferment for months and months in barrels and then "re-flavored" before packaging. The book Squeezed is a fascinating look into the orange juice industry, if you're interested.

For those who are voting me down, some reading material: http://www.amazon.com/Youre-Expecting-Twins-Triplets-Quads/dp/0061803073/ref=asap_B000APSJL2_1_1?s=books&ie=UTF8&qid=1415597493&sr=1-1

To be more likely to carry to term, the woman needs to gain more weight and to eat a ton of fat and protein. Ice cream and doritos have that fat. But even in those cases stuff considered "junk" is only okay if you've had more normal food all day.

yeah, human evolution is amazing

This guy studies reading and dyxlexia (link below)

He claims hunter gatherers use part of the brain to track animals -
in the modern era this same brain region is being used for reading. I've forgotten if his lab did the brain imaging on hunters themselves or if he was repeating a study from another lab

https://www.amazon.ca/Reading-Brain-New-Science-Read/dp/0143118056

This is from a fucking novel, it's not a philosophy for life. Sweet fucking christ.

The Omnivore's Dilemma is another good one about how agriculture/food has changed since WWII.

You should read Robert Lustig's "Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease." He's done a lot of research on obesity and his studies are quite impressively backed up by data. Anyway, how it relates to this "95%" - and if I recall, his figure is lower, yet it is also still quite substantial. So there's some truth here. Too tired dig out the actual number. Maybe later.

While I haven't read Ten Days to Self-Esteem, I would (and usually do) highly recommend Feeling Good by David Burns to damned near everyone. Cognitive Behavioral Therapy has helped me tremendously not only in my self esteem but in how I manage everything else.

Edit: Found it as a .pdf for anyone that wants it.

So, I've found that book on amazon, and here are the reviews. The reviews just seem really off. One review said she only worked out four times in six months and lost forty pounds.

> Women only make up 4.3% of board-certified ortho surgeons... Med schools can't COAX women into ortho. Ugh.

While I don't want my feminism to be equated with the post's, the reason there aren't women in surgery is because they're systemtically pushed out of an incredibly discriminatory, old boy's network of medicine.

Reminds me of this book, which I need to read.
The Death of Expertise