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|Are you ready? Really ready...???
So did you clean out your house of those nasty tempting useless calories in your house? Put yourself in a position to beat
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|Victoria Louise Gardner, CBE (née Pendleton; born 24 September 1980) is an English former
track cyclist who specialised in the sprint, team sprint and keirin disciplines.
Pendleton represented Great Britain and England in international competition, winning nine world
titles including a record six in the individual sprint competition, dominating the event between
2005 and 2012. Pendleton is a former Olympic, European and Commonwealth champion. In 2012
she won the gold medal in the keirin at the 2012 Summer Olympics, as well as silver in the sprint.
She was appointed Member of the Order of the British Empire (MBE) in the 2009 New Year
Honours and Commander of the Order of the British Empire (CBE) in the 2013 New Year
Honours for services to cycling. As a gold medalist at European, World and Olympic level,
Pendleton is also a member of the European Cycling Union Hall of Fame.
With two gold and one silver medals, Pendleton is Great Britain's most successful female
Olympian, having surpassed Kelly Holmes' and Rebecca Adlington's, Adlington would achieve a
fourth medal, also bronze, thus joining Katherine Grainger as Great Britain's most decorated
athlete with four medals, (then) record of two golds and one bronze medal in 2012.
Height: 5' 5" (1.65m)
Weight est 134lbs
|The new research, by five nutrition and public health experts at Harvard University, is by far the most
detailed long-term analysis of the factors that influence weight gain, involving 120,877 well-educated men
and women who were healthy and not obese at the start of the study. In addition to diet, it has important
things to say about exercise, sleep, television watching, smoking and alcohol intake.
The study participants — nurses, doctors, dentists and veterinarians in the Nurses' Health Study, Nurses'
Health Study II and the Health Professionals Follow-up Study — were followed for 12 to 20 years. Every
two years, they completed very detailed questionnaires about their eating and other habits and current
weight. The fascinating results were published in June in The New England Journal of Medicine.
The analysis examined how an array of factors influenced weight gain or loss during each four-year period
of the study. The average participant gained 3.35 pounds every four years, for a total weight gain of 16.8
pounds in 20 years.
"This study shows that conventional wisdom — to eat everything in moderation, eat fewer calories and
avoid fatty foods — isn't the best approach," Dr. Dariush Mozaffarian, a cardiologist and epidemiologist at
the Harvard School of Public Health and lead author of the study, said in an interview. "What you eat makes
quite a difference. Just counting calories won't matter much unless you look at the kinds of calories you're
Dr. Frank B. Hu, a nutrition expert at the Harvard School of Public Health and a co-author of the new
analysis, said: "In the past, too much emphasis has been put on single factors in the diet. But looking for a
magic bullet hasn't solved the problem of obesity."
Also untrue, Mozaffarian said, is the food industry's claim that there's no such thing as a bad food.
"There are good foods and bad foods, and the advice should be to eat the good foods more and the bad
foods less," he said. "The notion that it's OK to eat everything in moderation is just an excuse to eat
whatever you want."
The study showed that physical activity had the expected benefits for weight control. Those who exercised
less over the course of the study tended to gain weight, while those who increased their activity didn't.
Those with the greatest increase in physical activity gained 1.76 fewer pounds than the rest of the
participants within each four-year period.
But the researchers found that the kinds of foods people ate had a larger effect overall than changes in
"Both physical activity and diet are important to weight control, but if you are fairly active and ignore diet,
you can still gain weight," said Dr. Walter Willett, chairman of the nutrition department at the Harvard
School of Public Health and a co-author of the study.
As Mozaffarian observed, "Physical activity in the United States is poor, but diet is even worse."
The beauty of the new study is its ability to show, based on real-life experience, how small changes in
eating, exercise and other habits can result in large changes in body weight over the years.
On average, study participants gained a pound a year, which added up to 20 pounds in 20 years. Some
gained much more, about four pounds a year, while a few managed to stay the same or even lose weight.
Participants who were overweight at the study's start tended to gain the most weight, which seriously raised
their risk of obesity-related diseases, Hu said. "People who are already overweight have to be particularly
careful about what they eat," he said.
The foods that contributed to the greatest weight gain were not surprising. French fries led the list:
Increased consumption of this food alone was linked to an average weight gain of 3.4 pounds in each four-
year period. Other important contributors were potato chips (1.7 pounds), sugar-sweetened drinks (1
pound), red meats and processed meats (0.95 and 0.93 pound, respectively), other forms of potatoes
(0.57 pound), sweets and desserts (0.41 pound), refined grains (0.39 pound), other fried foods (0.32
pound), 100-percent fruit juice (0.31 pound) and butter (0.3 pound).
Also not too surprising were most of the foods that resulted in weight loss or no gain when consumed in
greater amounts during the study: fruits, vegetables and whole grains. Compared with those who gained
the most weight, participants in the Nurses' Health Study who lost weight consumed 3.1 more servings of
vegetables each day.
But contrary to what many people believe, an increased intake of dairy products, whether low-fat (milk) or
full-fat (milk and cheese), had a neutral effect on weight.
And despite conventional advice to eat less fat, weight loss was greatest among people who ate more
yogurt and nuts, including peanut butter, over each four-year period.
Nuts are high in vegetable fat, and previous small studies have shown that eating peanut butter can help
people lose weight and keep it off, probably because it slows the return of hunger.
That yogurt, among all foods, was most strongly linked to weight loss was the study's most surprising
dietary finding, the researchers said. Participants who ate more yogurt lost an average of 0.82 pound every
Yogurt contains healthful bacteria that in animal studies increase production of intestinal hormones that
enhance satiety and decrease hunger, Hu said. The bacteria may also raise the body's metabolic rate,
making weight control easier.
But, consistent with the new study's findings, metabolism takes a hit from refined carbohydrates — sugars
and starches stripped of their fiber, like white flour. When Dr. David Ludwig of Children's Hospital Boston
compared the effects of refined carbohydrates with the effects of whole grains in both animals and people,
he found that metabolism, which determines how many calories are used at rest, slowed with the
consumption of refined grains but stayed the same after consumption of whole grainsAs has been
suggested by previous smaller studies, how long people slept each night influenced their weight changes.
In general, people who slept less than six hours or more than eight hours a night tended to gain the most.
Among possible explanations are effects of short nights on satiety hormones, as well as an opportunity to
eat more while awake, Hu said. He was not surprised by the finding that the more television people
watched, the more weight they gained, most likely because they are influenced by a barrage of food ads
and snack in front of the TV.
Alcohol intake had an interesting relationship to weight changes. No significant effect was found among
those who increased their intake to one glass of wine a day, but increases in other forms of alcohol were
likely to bring added pounds.
As expected, changes in smoking habits also influenced weight changes. Compared with people who never
smoked, those who had quit smoking within the previous four years gained an average of 5.17 pounds.
Subsequent weight gain was minimal — 0.14 pound for each four-year period.
Those who continued smoking lost 0.7 pound in each four-year period, which the researchers surmised
may have resulted from undiagnosed underlying disease, especially since those who took up smoking
experienced no change in weight.
|QUESTION: I’m trying to lose fat, but I seem to have reached a weight loss plateau. My weight has remained exactly the same for about 4 weeks straight even though I’m
eating right and working out.
Is it possible that I’m still losing fat but just gaining equal amounts of muscle? I’ve heard muscle weighs more than fat, so I figured the muscle I’m building is replacing the fat
I’m losing and it’s causing my weight to remain the same even though I’m still losing fat just fine? Is this what’s happening?
ANSWER: Boy do I love this question. It contains 2 elements that I love (a mostly silly idea and a meaningless saying), and this gives me a chance to kill 2 birds with 1
stone. Let the fun begin…
Weight Loss Plateau vs Fat Loss Plateau
Men and women experience weight loss and fat loss plateaus all the time (there’s actually a difference between the two), and it’s a subject I will definitely be writing a lot
more about in the future. But right now I want to look at the specific cause this person referenced in their question.
They claim that despite eating right/working out with the intent to lose weight, they aren’t. In fact, it’s been 4 weeks since they’ve lost any weight at all, which means they
have officially hit the dreaded weight loss plateau.
Now, since “weight” can be a few different things besides just fat, IT IS possible that they are losing fat, but that “fat weight” is being counterbalanced by the gain in some
other form of weight. For example, weight loss and weight gain can happen as a result of:
all of the above
So sure, there is a possibility that a pound of fat was successfully lost in the same period of time that a pound of something else was gained, thus making it appear as though
you’ve hit a fat loss plateau even though some fat WAS actually lost (which means you’re just experiencing a weight loss plateau, and now you can see the difference
between the two).
This is why it’s a good idea to monitor your progress using more than just your body weight (for example measurements, body fat percentage, pictures, mirror, etc.). Daily,
weekly and even monthly (if you know what I mean, ladies) fluctuations in body weight as a result of some of the items on the list above can skew actual fat loss progress.
No doubt about that.
But let’s get back to this person’s exact question…
Is it possible that this is what has been happening to this person for 4 weeks straight, AND that the weight they are gaining is muscle? Is it possible that they are losing fat but
just gaining muscle at an equal rate?
Let’s see. Is it all possible? Technically, yeah. But is it all likely? Probably not.
You’re Not Gaining Muscle… You’re Just NOT Losing Fat
Fat can be, should be and virtually ALWAYS IS lost much easier, much quicker and much more consistently than muscle could ever be built.
Like I’ve explained before (How Much Muscle Can You Gain & How Fast Can You Build It?), muscle growth is an extremely slow and gradual process. Fat loss is too of
course, but it absolutely destroys muscle growth in terms of the rate and quantity it commonly occurs at.
I mean, the average natural male who is past the beginners stage and doing everything right might gain 0.25lb of muscle per week under the best possible circumstances.
The average female fitting the same description might gain half of that.
On the other hand, the average person with an average amount of fat to lose will typically lose it at a rate of 1-2lbs per week without a problem.
So the clear message here is that in most of the cases where you see NO weight loss for an extended period of time and think it’s because “muscle weighs more than fat”
and you’re really losing fat but just simultaneously gaining an equal amount of muscle at an equal rate… you’re probably wrong. And by “probably,” I mean you’re wrong 99%
of the time. (More here: Can You Lose Fat And Build Muscle At The Same Time?)
In reality, the reason why your weight isn’t decreasing is because you’re just failing to lose fat.
Simple as that.
What’s hilarious about this is that while both men and women are guilty of thinking this is happening, women tend to do it more often in my experience. And when you take
into consideration that women are capable of building muscle at about HALF the speed of men, you’ll understand why it’s so extra funny.
And let’s also keep in mind that if you’re truly losing fat, it means you’re in a caloric deficit. And with the exception of fat beginners, steroid users and those who are regaining
lost muscle, the majority of the population will not be building ANY muscle in a caloric deficit (let alone exceeding the best-case-scenario numbers and gaining muscle at the
same rate fat is being lost at).
So yeah… if your primary goal is losing fat and you haven’t lost any weight in 4 weeks, chances are it’s not because you’re gaining lots of muscle and “muscle weighs more
than fat.” Chances are it’s because you’re just not losing fat. (More here: Why Am I Not Losing Weight?)
Muscle Weighs More Than Fat? Um, No.
And please, for the love of God, can we all stop saying this nonsensical phrase? Seriously. Muscle weighs more than fat… WTF does that even mean?
Put 5 pounds of muscle on a scale and then put 5 pounds of fat on a scale. I got 20 bucks that says they will both weigh 5 pounds.
What’s that you say? “But the density and the volume and blah blah blah.” Correct, there is definitely logic to that. Problem is, as someone who has watched people use this
phrase for 12+ years, I can tell you with absolute certainty that 99% of them are not referring to density, volume or anything remotely logical.
This is just some silly saying/excuse that people throw around to try to make sense of their weight loss plateau or really just their inability to do what’s needed for fat to be
lost (sort of like “starvation mode“). Here’s an exaggerated case in point…
“What’s that Sally? You’ve been ‘eating healthy’ and ‘exercising’ but haven’t lost any weight in 12 years? You must be building muscle! You know what they say… muscle
weighs more than fat. Keep up the good work!”
Sorry Sally, but you’re just failing to create the caloric deficit that is required for fat loss to take place. Eat less calories, burn more calories, or do a combination of both.
I got another 20 bucks that says you’ll magically bust right through your plateau.