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WHEN you want to lose weight the first thing you think to cut from your diet is fast food.

Forget the pizzas, burgers, fizzy drinks and sugary cakes for a while - not if you want to hit that target on the scales.

But one guy decided to buck the trend and took on the challenge of eating Domino's every day for a year.

Brian Northrup took on the project in order to prove that you can stay healthy even if you indulge every single day.

The challenge, which he dubbed'PIZZAPOCALYPSE', proved successful as the young lad managed to actually lose weight and maintain his muscle tone.

Brian documented the project on Instagram throughout the year.

In an interview with LadBible Brian explained that he wanted to prove that diet isn't everything when it comes to staying in shape.

Brain explained that he had heard a lot of fitness experts and doctors say that you "can't outwork a bad diet" but he believed that they had underestimated what can be achieved with hard work.

#PIZZAPOCALYPSE THE FINAL PHYSIQUE: An ENTIRE @dominos pizza EVERY DAY for a leep year and a day (367 total) Recorded yesterday on day 367/367 The #PIZZAPOCALYPSE is complete. My final weigh in was 161.2 lbs. For comparison, my weigh in on day 1 was 167.1 lbs. I LOST 5.9 lbs eating an entire pizza every day for a year. In addition, I've increased my strength, speed, AND (most important to me) my cardiovascular endurance over the course of this endeavor. Also, I haven't been sick for a single day of this experience, nor have I injured myself a single time. Still behind on editing the final videos, but very open to ideas on where to go next, both here and on my YouTube channel (just search my name if you're not following me there yet but are interested). So PLEASE, hit me up with ideas. Eating challenges, Fitness videos, Reviews or Perspectives on anything Superhero/Comicbook/GoT/Fantasy related, videos on mindset, etc. Anyways, that's it. Thank you SO MUCH to all you Pizza Lovers out there who have been with me on this quest of deliciousness! Mischief Managed.

A post shared by Lord of Pizza (@brian.northrup) on Jul 31, 2017 at 2:51pm PDT

Brian said: "Just look at Michael Phelps; the man became arguably the greatest athlete in the world on a diet he claimed consisted of pizza as well as a lot of other commonly labelled 'bad' foods on a daily basis.

"I think a good diet is highly dependent on the individual and it is more important to focus on making sure your diet includes everything you need, than what you need to cut out."

Brian took the precaution of having regular check ups and insisted that his salt and cholesterol levels were both healthy.

He achieved the remarkable level of fitness with 3-4 weight lifting sessions every week and 20-30 minutes of cardio exercise a day.

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Brian isn't the only one to try the 'pizza diet', this magazine exec also claimed to lose weight just be eating the Italian dish.

If you want to lose weight you may be cooking your pasta all wrong... it seems you can make the carb-laden dish healthier by doing one thing.

View post:
Lad eats Domino's every day for a year but manages to LOSE weight and gain muscle tone - The Sun

Its a pitfall of too many dieters: They decide to get healthy by which they mean lose weight so they start eating salads and going on runs.

Ugh.

Experienced runners everywhere hear this and cringe. Running to lose weight is a terrible idea.

Weight loss is not only an appearance-oriented reason to run that likely wont provide enough intrinsic motivation to last, but its also a misguided motivation. Running does not efficiently, if ever, make you lose weight.

Running is what exercise professionals like to call steady-state cardio. This is cardio that lacks the intensity to produce an extreme response by the body; you can tell this because your heart rate remains relatively stable throughout the run.

Your body is smart: It goes first for the stores of energy it saves from intra-muscular stores of fat, circulating free fatty acids, muscle and liver glycogen, and blood glucose, all of which it uses to fuel your daily activities and lower-intensity conditions of exercise.

So youre not actually burning fat with exercise until your body needs more energy much quicker during high-intensity exercise. When your heart rate is at an extreme high, your body recognizes its under extreme conditions, and it dips into its precious, last-resort stores of fat.

If you were to go on interval training runs, where you ran sprints or trudged up hills, you might enter this actual fat-burning zone.

But if were talking normal running, you would have to run for hours and hours to run out of alternative sources of energy (or eat dangerously little, which we do not recommend you do). And even if you do run for hours and hours, it might still not work to dip into your fat stores and lose the weight you want to.

Ive known people who have trained for a marathon with the intention of shedding pounds. During their training, I watched them run mile after mile and become increasingly agitated because they continued to gain weight as the runs got lengthier.

This (understandable) frustration comes from a misunderstanding many people hold about health. The healthier I get, the thinner Ill be! False. Sometimes, the healthier you get, the more weight you put on. Your bodys just trying to survive, after all.

Allow me to explain. When you run, your body expends a great deal of energy especially when youre running long distances. Heres something your body doesnt want to be: tired.

There are a few different places your body searches for its energy: your food, your fat, and your muscle. First, its going to plow through your energy from food. If youre trying to lose weight, its probable that youre eating at a calorie deficit, i.e., expending more energy than you consume. So youre likely not eating the extra calories you would need to support those runs. So when its out of that, it has to choose: Is it going to dip into your fat or your muscle?

It will likely dip into your muscle. Your bodys on preservation mode. What does it need more, the energy stored from fat or the muscle that burns fat?

Try driving a car on just a few droplets of gas at a time. Thats the mechanical equivalent of trying to force your body to function without gathering an energy reserve. Now imagine that a car was smart enough to save gas for later. What do you think itd do?

Your body saves fuel for later. It puts on weight saves some gas. And it plows through the unnecessary muscle (running requires a minimal amount of physical strength). So as you get better at running, as you practice and run longer distances, you might just get heavier. And healthier. Youll gain endurance, build a few key muscles in your legs, improve mental and physical stamina. Youll be more capable, better equipped to outrun an attacker, and have a much stronger heart.

You might just get healthier and heavier. At the same time.

Now, thats not to say you shouldnt run. If you want to run, by all means run! Just dont do it for weight loss.

There are so many more valuable reasons to feel proud of running a marathon or dedicating yourself to training that have nothing to do with fat loss or whether you can fit into those size 4 jeans. Here are a few:

And there are many more. Everyones reason to run is different, but they should all have one thing in common they shouldnt involve running to lose weight.

Read more from the original source:
Running to Lose Weight Is a Terrible Idea - The Daily Meal

Whether you have some extra weight in your upper arms or rear end, it makes sense that targeting those areas with exercisecurls for your arms, lunges for your buttwould slim them down.

Weight-loss experts refer to this as spot reduction. But it turns out that in most cases, this kind of laser-focused weight loss isnt possible. One study in the Journal of Strength and Conditioning Research found that six weeks of intensive ab workouts did nothing to slim the exercisers midsections. A related study found that 12-weeks of one-armed workouts resulted in less loose skin in the trained arm, but zero fat loss.

Working out just one part of your body probably wont slim it down, but some body parts are more likely to shed fat when you exercise. Your stomach is one of them.

MORE: The TIME Guide To Exercise

Some fat deposits are more metabolically active than others, and those may be more responsive to exercise interventions, says Arthur Weltman, a professor of medicine and chair of the department of kinesiology at the University of Virginia. Abdominal fat in particular is one of the most metabolically active fats.

When you exercise, your workouts trigger the release of hormones, Weltman explains. The higher the exercise intensity, the more of these hormones your body pumps out, and the more of that metabolically active fat you lose. (Some of Weltmans research suggests that high intensity interval training (HIIT), in particular, may slim your midsection.)

If you have fat stored in your gut, arms and chest, a lot of your fat is metabolically active, so it will likely respond to exercise and diet changes, he says. Thats especially true of your abdominal fat. The bad news is that extra fat in these regions is also linked with a greater risk for diabetes, heart disease, cancer and other ailments.

MORE: How Apple Cider Vinegar May Help With Weight Loss

On the other hand, if you store excess fat in the hips, butt and thighs, that fat is not metabolically active. You have a lower risk for many diseases, "but that fat is very hard to reduce, he says.

What type of exercise is best for targeting the tummy? One study compared strength training to aerobic training in terms of fat reduction in different parts of the body and found that while aerobic trainingrunning, swimming, cyclingled to greater whole-body fat loss, resistance training targeted abdominal fat in particular.

In a nutshell, spot-targeting fat isn't very effectivein most cases. But if youre trying to lose fat around your stomach, a mix of resistance training and high-intensity aerobic exercise, along with a healthy diet, may help reduce your belly fat.

More:
You Asked: Can You Lose Weight Just from Your Stomach? - TIME

Weight loss is hard, theres no question about that. But its not impossible, says Andrea Skowronek, Registered Dietitian and Coordinator at the Weight Loss Center at The Brooklyn Hospital Center (TBHC).

Here are 12 things Ms. Skowronek and the Centers Dr. Pratibha Vemulapalli advise to make your success more likely.

1. Eat mindfully.Slowing down, focusing on chewing well and recognizing when your body tells you that youre full are important steps in curbing over-eating. Mindful eating also helps you make better food choices.

2. Decrease distractions. This goes hand-in-hand with mindful eating. Dont eat in front of the television or computer, on the run, or while youre working. Focus on the food and relish the meal and its flavors.

3. Keep a food diary. Multiple studies have shown that the simple act of daily recording what you eat and how much helps control weight.

4. Drink only zero- or low-calorie beverages. Sugar-sweetened drinks pack in more calories than you may realize.

5. Quarter your plate. Visually split your plate into fourths. Fill one-fourth with lean protein (chicken, fish or tofu). Fill another fourth with high-fiber whole grains. Complete the other half of the plate with vegetables.

6. Identify and ban trigger foods. Some people cant stop at one potato chip. Others can keep a full bag in the pantry with no problem, but would go nuts with a box of donuts. Dont bring trigger foods into your home.

7. Feed the family well. Dont make diet meals just for you if you are cooking for a family. Healthy meals are good for everybody.

8. Avoid grocery shopping when youre hungry. And shop the walls of the supermarketwhere youll find the whole foods and fresh produce.

9. Keep your hands busy. When you arent supposed to be eating, try activities that make it near impossible to do so. For instance, take a walk, do yoga, knit, play cards.

10. Wait it out. If you are really craving something or you feel hungry after a meal,make yourself wait another 20 minutes to see if the feeling passes. If it doesnt, have the smallest amount possible to satisfy you.

11. Transform fruit into dessertroast, saut or broil fresh slices of your favorite and add a sprinkle of spice before serving. Consider cinnamon, nutmeg, ginger, cardamom, or even a little hot pepper!

12. Get help if you need it. If you are struggling with losing weight or are thinking about weight loss surgery, consider attending a free info session at TBHC Weight Loss Center to learn more. Call Dr. Vemulapalli at 718.250.8920 or email bariatric@tbh.org.

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12 Ways to Make Losing Weight a Little Easier - BKLYNER

Exercise by itself wont help you lose weight.

This is not to say that exercise isnt good for you; it is, in fact, great for you. It conveys an astonishing array of health benefits.

But and we all hate hearing this many experts, while extolling the benefits of exercise, say the primary villain when it comes to excess weight is whats on our menu. To lose weight, we have to cut calories.

Exercise helps keep lost weight away, but alone it cant do the initial job of losing it.

I think the role of exercise in weight loss is highly overrated, says Marc Reitman, chief of the diabetes, endocrinology and obesity branch of the US National Institute of Diabetes and Digestive and Kidney Diseases, or NIDDK. I think its really great for being healthy, but Im a strong believer that overeating is what causes obesity. To exercise your way out of overeating is impossible.

Is the 80/20 rule true when it comes to weight loss? Hong Kong naturopath says yes

Michael Joyner, a Mayo Clinic researcher who studies how people respond to the stress of exercise, agrees. The key for weight loss is to generate and maintain a calorie deficit, he says. Its pretty easy to get people to eat 1,000 calories less per day, but to get them to do 1,000 calories per day of exercise walking 10 miles is daunting at many levels, because of lack of time and motivation, he says.

To be sure, some people can work weight off, experts say. These include those who exercise vigorously for long periods, and professional athletes, who typically engage in high-intensity workouts.

But they are the exceptions. Those high-level workouts are not something most people do, says Philip F. Smith, co-director of NIDDKs office of obesity research. Walking for an hour wont do it.

Joyner agrees. Theoretically, people can exercise enough to lose without changing what they eat, but they have to exercise a lot, he says.

Burn more calories than you consume to get rid of that big fat problem

Moreover, moderate exercise doesnt really burn all that many calories, especially when you think about a single piece of chocolate cake, which has between 200 and 500 calories. Most people burn only about 100 calories for every mile of running or walking, although this can vary depending on the person, according to Joyner. Put another way, to lose one kilogram, you must run a deficit of about 7,700 calories meaning that if you burn an excess 500 calories a day, it would take more than two weeks to shed that weight.

Kevin D. Hall, an NIDDK scientist who studies how metabolism and the brain adapt to diet and exercise, agrees that a modest degree of weight loss would require large amounts of exercise. However, high levels of physical activity seem to be very important for maintenance of lost weight, he adds, defining high as more than an hour of exercise daily.

In a recent study, Hall concluded that exercise typically result[s] in less average weight loss than expected, based on the exercise calories expended, and that individual weight changes are highly variable even when people stick to exercise regimens.

If you sweat more while exercising, do you burn more calories?

The likely reason is that people tend to compensate for changes in food intake and non-exercise physical activities, Hall wrote. Or, as Joyner puts it: If people replace non-exercise but otherwise active time with sedentary time, sometimes things cancel out.

Strength training or resistance training lifting weights, for example is important for overall health, but, as with other forms of exercise, it doesnt prompt weight loss. (In fact, it may cause the reading on the scale to inch up a bit, because muscle is denser than fat.) Nevertheless, strength training is good to maintain lean tissue, Joyner says.

And you cant count on exercise to increase your metabolism for several hours after.

Exercise, if hard enough and long enough, certainly can do this, Joyner says. But again, it depends on how much, what type and how hard. A two-mile (3.2km) stroll, while a good thing, will not do too much to resting metabolism.

But now the good news: exercise remains one of the best things you can do for yourself. It enhances health in numerous ways.

It strengthens the heart and lungs. It reduces the risk of Type 2 diabetes and metabolic syndrome, a collection of symptoms that include hypertension, high blood sugar, excess body fat around the waist and abnormal cholesterol or triglyceride levels.

Weight-bearing activities, such as running, strengthen bones and muscles. Having strong bones prevents osteoporosis, helping to avert bone-breaking falls in the elderly. For older people, exercise facilitates the capacity for them to stay engaged in life, Joyner says.

Exercise more to fight depression, researchers tell Hongkongers, as 11.8pc say they are sufferers

Exercise also reduces the risk of certain cancers, including breast and colon cancer. It elevates mood, and it keeps thinking and judgment skills sharp.

Overall, it helps you live longer. People who work out for about seven hours a week have a 40 per cent lower risk of dying early compared with those who exercise less than 30 minutes a week, according to the Centres for Disease Control and Prevention.

Exercise in almost any dose does so many good things for people, Joyner says.

Is one exercise more effective than another?

I love to play soccer, Smith says. I would do anything to play soccer, and try to play three times a week until my body cant take it. But people should exercise as much as they can tolerate and enjoy. Thats what they should shoot for.

Reitman agrees. The best exercise is the one you keep doing, he says.

Link:
Why exercising by itself isn't enough for you to lose weight - South China Morning Post

Alcohol and weight loss dont usually mix as seamlessly as vodka and club soda but that doesnt mean socializing and losing weight have to be worlds apart.

Health professionals like myself can rattle off tons of reasons why drinking too much alcohol can impede weight loss but Im sure you dont want to listen to that speech with only a few weeks left of summer. So instead, Ill share my favorite strategy to help you strike the perfect healthy balance whether youre at Center City Sips, a backyard barbecue or down the shore. All you have to do is ask yourself these questions:

How much of a socialite are you?One night out is fine, even two isnt a problem, but if youre out more nights than youre home, youve got a problem.

Whether you have client dinners, book club (aka drink wine and eat cheese night) or a date, you must make room for grocery shopping, sleep or exercise. Failing at these weekly routines makes losing weight harder than it needs to be.

Choose one of these routines grocery shopping, sleep or exercise and make it a priority on the week you have a packed calendar. If you know youll be out Sunday night, have Instacart deliver groceries so youll have healthy food on hand to start your week. Going on a date? Suggest meeting just for drinks and schedule it earlier in the evening so chances are youll be home in time for a decent nights sleep. If you usually go to the gym in the evening but have an event after work, wake up early to get a short workout in instead of skipping it completely. For every 15 minutes of intense cardio, allow yourself one drink but reasonably limit yourself to four.

How complicated is your drink?Strawberry mojitos, margaritas and sangria arent waistline friendly. The more ingredients in a cocktail (i.e. simple syrup, triple sec, house made bitters etc.), the more calories. Plus, the additional sugar intake in these cocktails can make you hungrier. When imbibing on these drinks, your blood sugar skyrockets higher than it would from beer, wine, or a shot of liquor mixed with club soda.

So when it comes to cocktails, remember that the simpler the drink, the better. Choose something straight up and simple like wine (rose, sauvignon blanc and champagne is lighter in calories compared to a heavier red), clear liquor (over dark) or light beer.

Do you sip and snack?What many people fail to understand is alcohol temporarily keeps your body from burning fat. Since alcohol is a toxin, your body cant store those calories for later, in the way it does with calories from food. When you drink, your metabolic system must stop what its doing (burning off calories from your last meal) to get rid of the booze youre ingesting. Basically, whatever you recently ate gets stored as fat until your drinks are metabolized. Thats why what you eat before and after happy hour is important.

Start your morning off with a combination of protein and fat (eggs with avocado or a protein shake with flaxseed and unsweetened almond milk), keep lunch lighter with protein and veggies and then be sure to have a mid-afternoon snack that includes protein, fiber and a healthy fat (Greek yogurt with berries or an apple and almond butter). This snack will help stabilize blood sugars without slowing down your metabolism pre-drinks. Post happy hour, avoid fried foods and refined carbohydrates.

Have a plan in place before you take you first sip. Research the menu at where you plan to imbibe ahead of time to scout out healthier options. My go-to snack picks for when Im drinking are vegetable or seafood based options such as veggie and hummus platters or shrimp cocktail.

For those who drink moderately during the week, the above recommendations should help you establish a more balanced social life while still keeping you on track towards your weight loss goals.

Theresa Shank, RD, LDN, is a Philadelphia based registered dietitian and the founder of Philly Dietitian.

Published: August 16, 2017 3:01 AM EDT

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How to lose weight without giving up alcohol - Philly.com

(Kick-start your new, healthy routine with Women's Health's 12-Week Total-Body Transformation!)

The company looked at the average monthly weight loss of its users, and while the first few months of the year unsurprisingly take the gold for the most weight lost (lookin at you, New Years resolutioners), the loss also picks up again in September, after summer slowdown and before the holidays.

Our conclusion? September might be the new, um, New Years. Think about it: Your weight loss might have slowed (or stopped) over the summer with the seasons social expectationsBBQs, weddings, vacations, etc. Plus, all the delish summer food: The data showed users logging hamburgers 112 percent more in summer than any other time and hot dogs 79 percent more.

The fall also comes with a few perks that the New Year doesnt (besides less-crowded gyms and workout classes), making it perhaps the most underrated time of year to lose weight. The weather itself is ideal. Unlike blazing summer days and frigid January temps, fall weather is perfect for getting outside and being active. The temperatures are great, parks are likely less crowded than summer, and the emerging autumn colors offer, literally, a nice change of scenery.

Plus, just like with the new year, September offers somewhat of that fresh start mentality. After a fun, busy summer, the fall offers that back-to-school feeling, even for adults, says Keri Gans, R.D., author of The Small Change Diet. You can use this time to get back on track for things that fell by the wayside during the summer, like your meal prep or your workouts.

Check out some of the weirdest weight-loss trends through history:

For example, since your vacations might be coming to an end, or at least slowing down, meaning more full weeks back to work, take advantage of the seasonal change to meal prep so youll have healthy lunches each day. Decide what meals you want to make for a few days, make a grocery list, and prep your food in advance to avoid the temptation of going out to eat, says Gans. Something else to get you excited to cook more: fall brings on delicious seasonal ingredients and recipes, such as roasted Brussels sprouts or beets, sweet potatoes, apples, and of course, pumpkin (just be wary of those pumpkin products that are really just sugary drinks and desserts).

As for your workouts, take time to create a schedule for yourself, since your schedule is likely more steady. Put workouts into your calendar just like you would meetings, to help you stay committed to them. Consider enlisting a friend to help out and hold each other accountable, says Gans. Pick a pal that you maybe didnt see all summer because of your conflicting schedules and meet up for a jog instead of coffee (or, ahem, pumpkin spiced lattes). Need more motivation? Splurge for a new workout outfit. After all back-to-school means new supplies! Or if youre watching your wallet as much as your waistline, look through the clothes you already have. Anything you own thats feeling a bit tighter than it was last year at this time? Motivate yourself to shed some pounds to fit and feel better in the clothes youve got.

Point here is that September comes with plenty of ways to re-light that fire under your ass, whether its simple shift in perspective you need or a more structured schedule. Pick what works with your plan, and get going! This season is all you.

See the article here:
This Is The Most Underrated Time Of Year To Try To Lose Weight - Women's Health

LOS ANGELES -

When it comes to exercising, weve been told the same thing our entire lives - exercise is central to losing weight, and the more you work out, the more calories youll burn - and the slimmer youll get.

While exercise has a multitude of positive health benefits, studies increasingly show weight loss isnt one of them.

Alexxai Kravitz, a neuroscientist and researcher at the National Institutes of Health, explained to Vox there are three main forms of energy expenditure: 1) Your basal metabolic rate - or the amount of energy you expend while youre at rest; 2) The energy needed to break down food; and 3) energy expended from physical activity.

The vast majority of your total energy expenditure - 60 to 80% - is from your basal metabolic rate. And you have very little control over your natural metabolism.

Another 10% of energy expenditure results from breaking down food.

So that means only 10 to 30% of your daily energy output comes from physical activity. And thats any type of physical movement - not just exercise.

Kravitz said, Its not nothing, but its not nearly equal to food intake - which accounts for 100% of the energy intake in the body. This is why its not surprising that exercise leads to significant, but small, changes in weight.

Dr. Tim Church, a professor of preventive medicine at the Pennington Biomedical Research Center, estimates 15% of people are actually hungrier after they exercise. Some people also use exercise as an excuse to slow down the rest of the day. These unconscious changes in our post-exercise activity are called compensatory behaviors.

So any food consumed as a reward for working out can offset a caloric deficit. Obesity research Kevin Hall said, You work hard on that machine for an hour, and that work can be erased with five minutes of eating afterward.

Remember, just because you went to spin class doesnt mean you can treat yourself to cheeseburger. Switch it out for a salad instead.

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Experts say exercise doesn't help you lose weight - Story | WWOR - My9NJ

For years, the standard rule of dieting statedthat you must consume fewer calories than you burn (3,500 to be exact) in order to lose one pound. A new study adds to the mounting research that weight loss is a more complex subject, and that sugar substitutes can actually hinder weight loss efforts.

A calorie is not a calorie, senior study author Dana Small, professor of psychiatry at Yale University School of Medicine, said in a university blog post.

According to a study conducted at Yale, the problem begins when something is too sweet or not sweet enough to account for the calories being consumed. This disrupts the metabolic response as well as the communication to your brain about the nutritional makeup that can be expected from your food and drinks. Something that tastes sweet but has fewcalories, like diet sodas, will increase the metabolic response. When the sweet taste matches up with calories, the calories are then metabolized, thus satisfying the area in your brain associated with reward. But when your body is expecting to get a surge of calories because it was tricked by the sugary taste, your brain is disappointed and doesnt register the calories consumed.

In other words, the assumption that more calories trigger greater metabolic and brain response is wrong, Small said. Calories are only half of the equation; sweet taste perception is the other half.

Diet sodas often get a lot of attention as being bad, but sugar substitutes are in many other processed foods.

Our bodies evolved to efficiently use the energy sources available in nature, Small said. Our modern food environment is characterized by energy sources our bodies have never seen before.

Gum, candy, baked goods, juice, ice cream and yogurt are all common sources of artificial sugar.

Substitutes like Stevia and Aspartame have been approved by the Food and Drug Administration, but that hasnt stopped the safety debate surrounding these faux sugars. According to WebMD, much of the criticism began after scientific studies from the 1970s associated the sweetener saccharin to bladder cancer in rats. However, the National Cancer Institute has determined that there is not enough evidence to conclude that any sweetener deemed safe by the FDA can cause cancer, writes WebMD.

Fox Newsexploredthe murky world of sugar substitutes, and wrotethat saccharin was an accidental discovery after a researcher tasted something sweet on his hands while searching for new ways to use coal tar derivatives. This ledto finding the key ingredient of benzoic sulfimide, which was responsible for the sweet substance he discovered.

In the early 1900s, saccharine was found in many foods. The head of the United States Department of Agricultures chemical department actually tried to get the substance banned, believing it could be toxic, to no success. While it was no longer allowed to be used beginning in 1912, WWIended the the ban as sugar was rationed and people needed another option.

After saccharine came cyclamate, which you likely never heard of because it was proven to cause cancer in lab rats, resulting in a ban from the FDA since the 1970s. Following that was aspartame, and then sucralose, the main ingredient in Splenda.

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Why Sugar Substitutes Are Not Helping You Lose Weight - Medical Daily

Larry R. Miller, For the Headlight Published 2:23 p.m. MT Aug. 14, 2017

Columnist Larry R. Miller(Photo: Courtesy Photo)

This summer we have been camp hosting at an Oregon Trail day use visitor park. For my daily exercise I usually walk the 3 mile loop to open the gate, go up to the turn around and around the main trail twice a day rather than drive. A lot of my walking time is spent at a very brisk pace but I walk not only for the exercise but also to commune with nature.

Recently I read an article by Dr. Aaron Baggish an associate director of the Cardiovascular Performance Program at Harvard-affiliated Massachusetts General Hospital in Boston. In the article he gave some advice on how to dramatically increase the health benefits of walking.

His advice: Try interval walking.

When interval walking was compared to regular walking, researchers found that 30 minutes of interval walking four days a week greatly benefitted overall health through improved aerobic fitness, lowered blood pressure, reduced weight and increased leg strength.

He says interval walking is a great way to get the most exercise bang for your buck. It improves endurance, reduces blood pressure and helps with weight loss.

In a decade long study, Japanese researchers have been studying the benefits for seniors of interval walking for over a decade. Researchers from the Shinshu University Graduate School of Medicine split 696 men and women between the ages of 58 and 72 into two groups. Both groups walked four days a week for thirty minutes a day.

Researchers had one group walk normally at 40% of their full exertion for three minutes. Then they had them speed up to a 70% exertion rate for three minutes. The walkers repeated these intervals five times for 30 minutes total.

The other group walked at a leisurely 40% exertion rate for the entire 30 minutes.

After five months, the researchers compared the two groups for overall fitness, health and weight loss.

Participants who walked casually showed very little improvement. The interval-walking group showed a 12% increase in aerobic fitness, their blood pressure went down 13% and they had greater overall leg strength.

The interval walkers also decreased their overall lifestyle-related disease score. (LRDS) LRDS is a marker related to smoking, drinking, body fat ratio and weight. The interval walkers reduced their unhealthy habits, lost fat and gained muscle mass. (This never appeared in the information but I would guess they also increased their bone density and improved their balance which would decrease the likelihood of a fall and broken bones.)

The researchers continued to follow the participants for a decade longer. They found that the interval walkers even those who decreased the regimen to three days a week maintained or increased their health gains. The study was published in the Journal of Applied Physiology.

Next week I will cover how to interval walk for maximum health benefits.

Larry R. Miller is a freelance writer and photographer working with the US Forest Service. Contact him at larryrmiller@mail.com, use Headlight article in the subject line to not end up in the spam.

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Lose weight, feel great on a budget - Deming Headlight

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