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What is Skinny Fat?

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When it comes to evaluating your health, the number on the scale is no longer a reliable source. Health experts have noticed a growing trend of people who appear skinny on the outside, yet have a disproportionate percentage of body fat to lean body tissue on the inside. This is known as skinny fat. Skinny fats are most often people who maintain a strict diet, but fail to exercise. In order to truly be skinny you must do both.

“You can do all of your weight loss by just dieting and that’s fine, but that’s not going to change your percentage of body fat to your lean body tissue,” says fitness expert Jill Brown.

On the flip side there are those who like to exercise and feel this gives them room to slide when it comes to what they eat. These people can also fall victim to skinny fat. Fat intake should be 20% of your calories or less. When we eat fat it is stored as fat in our bodies and while it may not be visible from the outside it can be doing harmful damage on the inside. Some doctors are concerned that this fat may be stored around vital organs, which can eventually lead to diseases such as diabetes and heart disease. The risk for these diseases is lowered when your body has a lower percentage of fat and a higher percentage of muscle. Eating a diet high in protein provides the body with what it needs to rebuild and preserve muscle mass, so that it can be lean and healthy.

How Do You Know If You Are Skinny Fat?

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So how do you know if you are indeed skinny fat? Perhaps you look thin, exercise moderately and eat a healthy diet. Are you still a potential candidate? The answer is yes. A body fat test is the easiest way to determine your percentage of body fat. This test uses a caliper— a small device that pinches the skin on different areas of the body to measure your fat. Women should have between 14 and 24 percent, while men should have between 5 and 17 percent. Another way to calculate your body fat percentage is by calculating your Body Mass Index (BMI). This is done by looking at a chart and comparing your height and weight to determine your risk for developing health problems. If you’re not eating the right foods, not exercising on a regular basis or both, most likely you are in danger of being skinny fat. According to ABC News—

“Out of the 800 slim people that received an MRI to scan for visceral fat, 45 percent had excessive levels of internal fat with some as high as 60 percent, yet exteriorly they appeared slight.”

The Skinny on Getting Skinny

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Whether you’re overweight, faux thin, or truly skinny, it’s important to exercise and eat a healthy diet. Working out will increase your amount of lean body mass, boost your metabolism, tone and strengthen your body, and increase your circulation. Cardio and strength training are excellent ways to burn fat and tone up. Try doing at least 30 minutes of cardio a day along with three to four days of strength training a week. Cardio can be anything from power walking, to running, to kickboxing, as long as you are moving enough to break a sweat and get your heart rate up. For strength training you can lift weights or try a class such as yoga or Pilates.

When it comes to your diet, whole foods are best. Whole foods are unrefined and unprocessed. Load up on fresh fruits and veggies and stick to only healthy fats, such as avocado and olive oil. Choose from lean proteins like fish, eggs, and chicken and when it comes to grains stick to brown rice or opt for quinoa.

Kristin Hoppe, a San Francisco based food therapist, suggests three ways to change your overall diet and lifestyle.

1. Eat a substantial protein rich breakfast within 1 hour of waking. This jump starts your metabolism, sets the tone for the day ahead, and will help prevent the post lunch energy slump.

2. Fill your plate with vegetables that are from all colors of the rainbow. It is the easiest way to ensure you are getting all the nutrients you need.

3. In order to reduce sugars, refined carbohydrates, and food additives, stay away from anything that comes in a package. In doing so, you will improve your mood and energy levels.

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The Hollywood Diet

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The Hollywood Diet was created by Sunset Health Products in 1997 and consists of two different juice concoctions—the Hollywood 48-Hour Miracle Diet and the Hollywood 24-Hour Miracle Diet. Fasting on these juices for either a 24 hour or 48 hour period will result in the loss of 5 pounds in 24 hours and 10 pounds in 48 hours. Amazing! So what exactly is in these miracle juices? The ingredients range from water and fructose to a variety of fruit juices including: pineapple, orange, lemon, prune, apple, and white grape. You’ll also find extracts of bilberry, green tea, and grape seed along with ginkgo biloba and a few preservatives!

The Cabbage Soup Diet

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The Cabbage Soup Diet has been around since the 1980’s, but its origin is still unknown. The diet lasts seven days in which you are allowed to eat as much cabbage soup as you want along with a few select foods which vary depending on the day. These foods include: fresh fruits, a baked potato, skim milk, beef, tomatoes, and brown rice. Being mostly liquid, the cabbage soup is low in calories and is meant to curb any hunger pains that may arise throughout the day. The diet instructions are very strict, for example on day one you are not allowed any bananas, but on day four you can eat as many as eight of them, and no matter how much you love that cabbage soup you must stop eating it after day seven.

The Master Cleanse

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The Master Cleanse was created by Stanley Burroughs in 1941 and has recently resurfaced with much popularity. The diet is a liquid fast lasting anywhere from 10 to 15 days. During this time span you are instructed to drink a juice mixture of lemon juice, water, maple syrup, and cayenne pepper. You are allowed to drink two 1-liter bottles of this juice a day along with as much water as you like, but you are not allowed to eat. Whenever you feel hungry, drink the juice. At the end of each day you will enjoy a glass of warm salt water in order to trigger a bowel movement before bedtime. Sounds wonderful, right?

The South Beach Diet

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The South Beach Diet was created in the early 90’s by Doctor Arthur Agatston. The diet is made up of three phases. Phase one lasts two weeks and helps eliminate the need for sugar and refined starches. During this phase you will eat lean proteins, vegetables, low-fat dairy products, and foods containing unsaturated fats. You get two snacks a day and a dessert. Phase two sets you up for long-term weight loss. You’ll continue to eat everything you ate in phase one, plus carbs such as, brown rice, whole wheat pasta, and whole wheat bread. Once you reach phase three you will have reached your ideal weight and now need to focus on maintaining it. You’ll continue to eat everything from phase one and two, plus a little extra.

The Atkins Diet

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The Atkins Diet was developed in the 70’s by the late Doctor Robert Atkins. The diet focuses on cutting out carbs so that your body will begin to burn stored body fat instead of glucose. Similar to the South Beach Diet, the Atkins Diet works in phases. During phase one the goal is to jump-start weight loss by eating only 20 grams of carbs a day. The majority of these carbs will come from vegetables. Phase two focuses on ongoing weight loss. You’ll count your carbs and mainly eat proteins and natural fats. In phase three you’ll work to lose a final 10 pounds and begin eating whole food carbs. The final phase four is all about maintaining your new weight and way of eating.

The Hollywood Cookie Diet

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The Hollywood Cookie Diet is fairly new and was created by Jamie Kabler and Larry Turner. The diet is simple. Eat a total of four cookies per day: one for breakfast, one for lunch, and two to be eaten as snacks. Dinner is the only meal you will eat and it needs to be light and sensible. With 150 calories, 5 grams of protein, 25 grams of carbohydrates, 8 grams of sugar, and 4 grams of fiber, the cookies will help you to reduce your calorie intake and drop the pounds. They come in three flavors: oatmeal, chocolate chip, and lemon.

The Apple Cider Vinegar Diet

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The consumption of vinegar was first promoted as a weight loss technique in the 1820’s by Lord Byron. Apple cider vinegar is made of fermented apples, which makes it highly acidic. The diet consists of taking one to three tablespoons of apple cider vinegar before each meal. Apple cider vinegar is believed to burn fat and when taken before a moderate meal it is believed to help you lose weight. If anything, it’s supposed to help suppress one’s appetite.

The Zone Diet

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The Zone Diet was created by Doctor Barry Sears in 1995. The diet focuses on balancing the amount of carbs and proteins you eat and instructs that you eat a ratio of 40 percent carbs, 30 percent, proteins, and 30 percent fats. Within each group there are certain foods to eat and certain foods to avoid. For example, in terms of proteins, fish and turkey would be acceptable, whereas red meat would not. The diet also says you should never go more than 4 to 5 hours without eating. By keeping your intake to the allotted amount within each group your insulin levels will remain in check so that your body will not store excess fat.

The Grapefruit Diet

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The Grapefruit diet was developed in the 1930’s and has been going strong ever since. Grapefruits are believed to burn fat when eaten with protein, thus when you are on the Grapefruit Diet you will eat grapefruit with every meal. Each meal needs to include some form of protein and half a grapefruit to go with it. You should not consume more than 1,000 calories a day and you need to drink plenty of water with each meal.

The Three Day Diet

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The Three Day Diet came about in 1985 and outlines a strict menu that must be followed for exactly three days in order to lose as much as 10 pounds. Here’s a look at what dieters must eat on day one. Breakfast consists of a cup of black coffee or tea with 1-2 packets of Sweet & Low or Equal along with half a grapefruit and one piece of toast with 1 tablespoon peanut butter. For lunch you will eat ½ a cup of tuna, one piece of toast, and another cup of coffee. Dinner is 3 ounces of lean meat or chicken, 1 cup green beans, 1 cup carrots, 1 apple, and 1 cup of vanilla ice cream. The menu changes for days 2 and three, but you can always count on the coffee or tea. It’s important that you eat everything on the menu whether you are hungry or not.

The Chicken Soup Diet

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The Chicken Soup Diet is another one that has been around for a long time. The diet lasts for seven days and the only meal you are allowed to eat other than breakfast is chicken soup. Your breakfast options change each day and include choices such as vanilla yogurt and fruit, Total cereal, and a bagel.

The Best Life Diet

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The Best Life Diet was created by Bob Greene and was made famous by Oprah. The diet works in phases with the first lasting a maximum of four weeks and focusing on changing old eating habits and increasing your activity level. The second is a minimum of four weeks and analyzes physical and emotional hunger, while removing six problem foods from your diet. By the third phase you should eliminate the rest of the bad foods from your diet and continue to add healthy ones. You will also be introduced to “anything goes calories,” which allow you to enjoy your favorite foods in moderation.

The Volumetrics Eating Plan

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The Volumetrics Eating Plan was developed by Barbara Rolls. This diet works by helping you to find foods that you like to eat a lot of while still losing weight. The idea is to evaluate foods based on their energy density. Energy density is the number of calories in a specified amount of food. Eating lower-density foods, such as non-starchy vegetables, non-fat milk, and broth-based soups, will allow you to eat more without consuming as many calories. The plan provides three weeks worth of eating plans and suggests you write down everything you eat.

Hot Dogs Are a Choking Hazard

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Hot dogs cause kids to choke and asphyxiate more than any other food in the United States. According to a recent study undertaken by the American Academy of Pediatrics, says that 17% of all choking deaths in children below the age of ten are caused by a hot dog. In the release of their findings, the AAP suggested that the hot dog receive an extreme makeover to avoid choking deaths. The story has received extensive. However, I’m not convinced that it’s possible to redesign the hot dog without having to change the name.

Hot Dogs Increase The Risk of Colorectal Cancer

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In a study performed by the American Institute for Cancer Research, the consumption of 50 grams of processed meat, equal to one average hot dog, every day will increase the risk of colo-rectal cancer by 21 percent. Some advocacy groups are lobbying to make it a requirement for distributors to include warning labels on their hot dog packages, similar to those displayed on cigarette containers. However, the industry apparently doesn’t have the same convictions, go figure. But, facts are facts and in the end hot dogs still are proven to increase the risk of colo-rectal cancer.

Hot Dogs Contain Carcinogens

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Whether they are franks, wieners, or just plain hot dogs, they all wieners contain a great deal of preservatives. The preservative found in hot dogs known as sodium nitrite is considered to contain carcinogenic properties and has been known to increase the risk of cancer, especially in the lungs. I’m not sure you could liken eating a hot dog to smoking a cigarette, but why take your chances? Furthermore, when hot dogs are grilled, the amount of carcinogens present also greatly increase. Talk about a double whammy.

Hot Dogs Increase The Risk of Heart Disease

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Because of the high amounts of fat and cholesterol contained in the mechanically separated meats that constitute hot dogs, these pink cylinders help to perpetuate the prevalence of heart disease in the U.S. The presence of Sodium Nitrite, which has been said to significantly lower blood pressure after consumption, also plays a factor in increased risk of heart disease. Most people also consume hot dogs with mustard, ketchup, relish, chili, cheese, sauerkraut, or some mixture of those condiments, most of which also contain high amounts of sodium which has been known to increase blood pressure leading to heart attack or stroke. And in all seriousness, who wants to eat something that has been “mechanically separated?”

Hot dogs Cause Serious Food-Born Illnesses

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Because hot dogs are pre-cooked, people will sometimes make the mistake of consuming them without re-cooking them. Unfortunately, the incredible amount of preservatives contained within the hot dog isn’t always enough to protect them from contamination from a bacteria, Listeria monocytogenes, which can cause Listeriosis. Although somewhat rarer than other food-born illnesses, 20 percent of all cases of Listeriosis are fatal. With that said, be sure to thoroughly cook your pre-cooked, packaged meats.

Hot Dogs Contain A Lot of Fat

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We all know that obesity is a “big” problem in the U.S., and massive hot dog consumption does nothing to change this. While hot dogs are generally referred to as unhealthy, few probably know that most dogs are comprised of 30% fat. According to the National Hot Dog & Sausage Council, American retail shoppers spent $1.6 billion on almost 730 million packages of hot dogs in 2008. And, that’s not including WalMart sales or ball park figures. That’s a helluva lot of hot dogs, not to mention fat, that Americans are consuming each and every year.

When you visit your DailyBurn account, you will now notice that we added a persistent “net cals” view on the bottom of the page.  This view will show you how you are doing with your calorie goals for the day or the week.

Screenshot of New Net Cals Display (Click to expand)

Because this feature was heavily debated by our users, we have decided to make it optional. Some users said that the net calories was the one feature lacking on DailyBurn that was keeping them from really engaging with our site. Others hated the idea and thought that daily calorie goals should be static. So, we listened and made it optional. You can turn the “Advanced Diet Goals” feature on and off by using the Nutrition Tab menu and selecting “Update Diet Goals” as indicated in the image to the left.

Let us know what you think!  We have more cool stuff coming to the site soon.

My immediate reaction was ‘duh’. You simply cannot out-train a bad diet. If you need proof of that, check out some of these videos:

Craig vs. Pizza
Craig vs. Hamburger and Fries
Craig vs. a Protein Bar
Craig vs. Starbucks

My agreement with the author, John Cloud, stops there. Unfortunately, my take-away after reading his article is that he has just provided the general population with a host of convoluted excuses for not exercising. Most notably:

Research published in the peer-reviewed journal PLoS ONE concluded that in their study of previously sedentary, overweight or obese, postmenopausal women that when following most exercise guidelines of 200 – 300 minutes of exercise per week, that this amount of exercise induces compensation that results in significantly less weight loss than predicted.

As Mr. Cloud’s article points out,

The basic problem is that while it’s true that exercise burns calories and that you must burn calories to lose weight, exercise has another effect: it can stimulate hunger.

The article goes on to clarify,

Exercise, in other words, isn’t necessarily helping us lose weight. It may even be making it harder.

It’s not just exercise however that is the problem according to the article. Mr. Cloud points to research that describes the human behavior of self-control as being similar to “a muscle”. The research the author is drawing his conclusions from states that muscles weaken each day after you use it. Thus, the more you draw on your self-control, the more likely you are to weaken your ability to refrain from eating that slice of pizza or Frappucino. (Funny, I always found that my muscles actually strengthen from exercise).

According to Mr. Cloud, we can actually point to exercise as a contributor to the obesity problem in the United States. He states,

Could pushing people to exercise more actually be contributing to our obesity problem? In some respects, yes. Because exercise depletes not just the body’s muscles but the brain’s self-control “muscle” as well, many of use will feel greater entitlement to eat a bag of chips during that lazy time after we get back from the gym.

That’s not to say all exercise is bad. As the article points out, many obesity researchers believe that very frequent, low-level activity, “the kind hmans did for tens of thousands of years before the leaf blower was invented” may work better at controlling weight than high intensity exercise.

I can visualize 3.4 million Time magazine readers canceling their gym memberships and heading out to Mickey D’s for a burger and fries. They may even bother to take a walk around the block afterwards.

I mean, wow. If I wasn’t confident in my ability to think for myself, I may just crawl under a rock after reading this article. Talk about dis-empowering the human species.

Yes Mr. Cloud, prehistoric man certain did his fair share of walking, but he also had to hunt for his food and I’m certain got in a few intervals out-running a dinosaur or two. He may have even strengthened his muscles by moving a few boulders.

Perhaps most importantly, prehistoric man wasn’t faced with the modern day supermarket and a Starbucks on every corner. He lived primarily on roots, berries fruit, legumes, nuts and eventually unprocessed meats.

Rather than write about excuses for not exercising, perhaps there needs to be a future Time magazine cover story that addresses the importance of moving away from processed foods and adding nutrition as part of our required school curriculum? Perhaps if we start educating our children now, they’ll have the tools to make educated decisions and curb obesity for our future generations.

If you’ve read this article, I’m certain you must have your own opinions! I’d love to hear them so please post your comments once you get back from the gym!

Train hard; stay strong.

Peace.

Susan

Update: We have launched the official challenge rules and information! Join the challenge now.

Do you ever watch those fitness makeovers on TV and wish you could do it yourself?  Do you ever feel like it would almost be easier to really go for it and get healthy instead of just being “sort of” in shape?

I don’t know if you are like me, but I have a hard time just doing something half way. In fact, I tend to be more motivated to exercise and eat right whenever I am on a strict routine and I have a goal in mind.  Are you like me?

On August 17, 2009, I will be launching the DailyBurn CEO Fitness Challenge. For 90-days, I will be doing a strict diet and exercise regimen.  My goal is to lose bodyfat and gain muscle.  It is kind of an experiment – how fit can I get with 90 days of discipline and intensity?  I am going to push it very hard and take it to the limits.

Do you want to join me?  Some of the other DailyBurn team members are going to do it.  There will be prizes for those who see the most change. It is going to be a lot of fun as we come together as a community and get serious about getting fit.

More details are coming.  I just wanted you to have time to start preparing yourself.  August 17 is just around the corner, and I want you to be ready.  Start making your plans to eat right and exercise.

Update: I should also note that we are currently looking for a few more corporate sponsors for this challenge.  We already have quite a few lined up, but if you or your company is interested in sponsoring the challenge and providing prizes, please feel free to contact us.  You can do so at http://support.dailyburn.com

At first glance, canned tuna appears to be an ideal source of protein. A 5 oz can of Bumble Bee Solid White Albacore Tuna In Water will cost you around $1.99 and contains:

175 calories, 2.5 g fat, 0 carbs, 37.5 g protein

However, it’s important to note that The Environmental Defense Fund has issued a health advisory for longline-caught albacore tuna (the kind used in most canned tuna) due to elevated levels of mercury. The EDF recommends that adult men and women limit their consumption of canned, albacore tuna to no more than 3 meals per month (a “meal” is defined as 6 oz).

The EDF also points out that fish is generally healthy to eat, but you should limit the consumption of certain types of fish. You can access a chart here that lists the most contaminated fish, and how much can safely be eaten each month (assuming no other contaminated fish is consumed). The advice is based on EPA guidance and the latest mercury and PCB data.

You may notice what is referred to as “light tuna”.  Canned light tuna is a safer option as Skipjack, which accounts for most canned light tuna, doesn’t grow nearly as large as albacore, so it has approximately one-third the mercury levels.

My Two Cents

As I have mentioned on the message boards, it is never to difficult to find an “expert” to support your side of any argument.  With that said, I don’t believe you would easily find a source that would deem mercury to be non-toxic.  Methylmercury is the most toxic form of mercury.  It enters the body through ingestion, and it is absorbed more readily and excreted more slowly than other forms of mercury.  This is the type of mercury found in certain types of fish, including tuna.

However, all this talk about mercury poisoning should not turn you away from eating fish, which is an excellent source of heart healthy Omega-3 fats and an excellent source of protein!  Not all fish contain toxic levels of methylmercury.

You can still have a can of tuna a couple of times each month, but you also want to make certain to incorporate fish into your diet that are low in toxins. Domestic (US) shrimp, wild salmon, Pacific flounder, rainbow trout and tilapia can be eaten several times each week.

While a bit more expensive than canned tuna, I love wild, canned salmon – which doesn’t need any mayo to taste good! You can literally eat it right out of the can, although salmon cakes are another tasty treat.

Train hard; stay strong.

Susan