My success: of 84 kilos to 57 kilos

Hello everyone,

I also want to try with my success or the one or the other to motivate my success  

I have set myself no time to when I want to build how many kilos, but it was then but within 4 months (April-August) pretty fast.

First about myself: I'm Caren, and count 34 Lenze. Like everyone, I have in my life, various diet made, and to feel effects JoJo and get the result.

I had taken a year ago, already has a 10 kilo. Unfortunately I came into the exam stress (Final Distance Education in April this year) and started a few nuts here and there, sometimes ne disc edition with crispbread etc. Slowly but surely I was again frustrated and more accordingly. Also, many times just ordered food or a ready meal. Then in March I had the initial roll back / arms felt and thought: No, that can not go on. At the same time, my husband said: we cannot even let the whole Fleich and eat more fish? It came slowly but surely to a real change in diet.
Last but not least: Almost everyone has one sitting around gathering dust (home trainer) somewhere. All beginnings are difficult, but I have since spent every day 1 hour on the Crostrainer. Currently, I've switched to jogging.

Thus starts my success story. Initially, no pasta and rice but rather potatoes, fruit, lean dairy products, water and vegetables but only marinated, lean fish, but sometimes a piece of grilled salmon.

Then I bought a wok and copied the recipe. Since then (even if the cutting on a lot of time and work), I only cook with a wok in all variations. Furthermore, I jog almost every day and even my husband was able to pull themselves together for running - and that is in him something. I am also always been a sport type was murder and I still wonder about my enthusiasm.

Oh yes before I forget, I have done, especially in the first through the middle period no chocolate or a tasty, since I was very adamant to myself. However, later today, or I eat pizza just like everything else. Only I do it myself and make sure that the ingredients are also fully valid. Furthermore, it is with us only fish and turkey or chicken. One thing though, also said that while earlier after a meal partially correct "enough or plautzig were, it is never to the abundant food from the wok or barbecue unwell but still enjoyable movement and the good thing! You can thus really tired of eating, whether Batnudeln or whatever deal with the oil sparingly and season to your heart's mood -. Just delicious.
So delicious that I've drawn a lot of ladies in the wok-spell - it's worth.

I hope I could give my story with one or the other motivation and / or Tip.
It is certainly not everyone's concept or thing but it does not have to be. 
Also, I hope, of course, keep the diet my weight packs. My husband has lost just through the changed eating 10 kilos without exercise - in fact quite unfair. 

What I do without until today, when I write my former growth: bread, rolls and circulation. In addition, if they do because of solemnity: whole grains and lean ham.

One more last but not least: we have received since moving unlike previously clear skin.

We go out to eat, but even there we make sure what it is. And there is still a lot of choice.

So, I hope those who have forgotten nothing Fagen where I am happy to help and support.

Best wishes to you

Caren

The Impact of Fructose in Obesity

Fructose has recently received considerable attention as one of the factors behind the growing obesity problem, particularly in the USA. Fructose contribution to obesity can be traced mainly to soft drinks sweetened with fructose syrup. Because soda consumption has increased alarmingly and therefore energy intake, while physical activity is reduced so maybe not the fructose can be viewed as a single villain of the piece.

Fructose is metabolized differently than glucose and therefore has little other impact on the body. Fructose absorption in the intestine is done not by the same transport mechanism as glucose, which in and of itself does not affect the uptake rate significantly, but uptake is independent of sodium, in contrast to glucose. Therefore, it can increase carbohydrate uptake and glucose use during strenuous fitness sport with 20-55% by simultaneously adding fructose to glucose, glucose polymers, or even in combination with sucrose.

However, what may cause problems at high fructose intake is that fructose does not have the same biochemical degradation in the liver as glucose. You could say that fructose enters further down the chain of glucose and glycogen breakdown structure and jump because of some processes that normally regulate the formation and breakdown of glucose. The energy from fructose will be entered into the system relatively unregulated, so that in comparison to glucose, several times easier to form fat from carbohydrates. Since there is glucose influx and decomposition of glucose that stimulates insulin production in the pancreas, which the fructose part is passing, so fructose stimulates insulin secretion is not the same as glucose. Insulin answer is several times lower as fructose must be converted to glucose before it stimulates insulin production. Blood glucose is increased very slowly after ingestion of fructose because it must be converted to glucose first before it becomes "blood sugar". Fructose is a "slow" carbohydrate source with a low glycemic index.

One of insulin's effects is to slow the breakdown of fat cells, because when it is available carbohydrates (and thereby increasing insulin levels) as the glucose used as a primary energy source. When fat digestion decreases, levels of free fatty acids in the blood and because the uptake of fatty acids is directly proportional to levels outside the cells, which also reduces fat transport into the cell and thus fat burning.

The effects of a moderate intake of fructose is therefore a slower rise in blood sugar after meals and less inhibition of fat metabolism. This is good and you have seen that fructose in the diet, about 50-100g or 10-15E%, in type 2 diabetics produce smoother and lower blood sugar levels without affecting blood lipids negatively [3, 5, 8-11]. Fructose can also improve glucose tolerance in those with impaired glucose tolerance by acting catalytically on glucose metabolism in the liver. A subsidy of about 10% of the amount of carbohydrate from fructose lowers blood glucose and insulin response after glucose load even though the amount of carbohydrate in total is greater.

Problems arise when the amount of fructose is high and especially in the context of an energy surplus. Because fructose does not slow the breakdown of fat and rather stimulates fat formation in the liver, so this implies dyslipidemia and insulin resistance (mainly in liver and adipose tissue). This has been clearly demonstrated in animal experiments but also in human studies where the intake of fructose has been great, about 200-250g/dygn or> 20% E, together with an energy surplus.

The big problem is, as usual, energy surplus, which means that almost all the fat you eat is not burned but is stored in the liver and adipose tissue. An intake of 7.2 g fish oil (1.2 g EPA, 0.8 g of DHA) can improve blodfettrna we have high energy and fructose intake but does not affect insulin resistance. Fructose contribution to fat formation are also under extreme conditions, very small, about 3-7g of fat per day comes from fructose and glucose from the corresponding figure is about 1-3g fat per day in similar conditions. There is no difference in fat at an energy surplus with the extra addition of glucose, sucrose or fructose, but an extra addition of fat provides more fat than the equivalent amount from any carbohydrate source.
Fructose is best in small amounts so as to have time to fructose conversion to glucose or used directly as energy.

Fructose does not stimulate the release of leptin and does not inhibit grehlinproduktionen, which is saturation and the hunger hormone. Fructose saturating therefore worse than other carbohydrates such as. glucose or starch. This is mainly a problem when fructose is added to foods, for example. soda because soda is liquid and rich in energy, it has a very poor in terms of ability, which does not improve, if soft drink sweetened with fructose consideration.

A total intake of about 50-80g/dag or about 10-15E% is unlikely to have an adverse effect but perhaps only benefits. The energy surplus quantities can be limited to the lower recommendations. The energy deficit play the amount of fructose, a much smaller role because it can not be formed any surplus but you should probably still does not exceed 15E%.
In fruits and vegetables, about 20-50% of the carbohydrates from fructose but because fresh vegetables and fruits are high in water and therefore not as much carbohydrate as a whole as can the intake of fruits and vegetables to be high. Fructose content is about 0.1 to 7g / 100g which very well means that you can follow the Nordic nutrition recommendations about 600g fruit and vegetables per day and maximum 10E% from refined sugars, basically no matter what diet you follow.

Lila's Diary: A Weight Loss Plan

I was far more quiet busy, but today I will spend my time for writing own diary. I am 21 years old and now my weight is 67.3 kg. At the end of last year, my weight was 71 / 72 kg. In my childhood I am too fat and my weight "creep up" to gradually. Since the beginning of this year, so I try to loose heavy weight and make myself slim. After few months, I succeed to lose weight about 5 kg. 

I would therefore like to check with the diary and motivate myself a little better output. So then, first prepare some questions and try find out best answers: 

1) How much do you want to lose weight? First, have 11 kg less.

2) How long do you want to achieve your desired weight? Before at the end of August wish to decrease1.5 kg per week.

3) How will you achieve your goals, what methods do you want? Apply I'm going to eat a healthy diet, plenty of vegetables, fruit and whole grain products and, above all, be careful not to eat sweets, and it in to maintain boundaries. 4) Who or what can support you in your goal achievement? My husband and my well wishers.

5) How realistic are your goals? I think they are very realistic. 

Thanking

Lila