February 1, 2010

4 Easy Steps Towards Weight Loss That Aren't Drugs, Diets, Or Excersise


hamburger.JPG
I can't tell you not to eat it, but I can tell you how

If you don't like boring science, just skip to section III for the answer.

I.

Type II diabetics- and everyone else-- have two problems with their diets.  First, eating too many calories causes weight gain.  Second, food (like carbs) that causes excessive or prolonged insulin secretion, while helpful in the immediate (it clears the sugar so you aren't  hyperglycemic) over time leads to insulin tolerance and resistance.

Hence, low carb diets are favored for both weight loss and for keeping insulin levels low(er).

However, while carbs are potent stimulators of insulin, protein and fat contribute as well.  For example, consider two meals each of 2000kJ and 40g of carbohydrate:

Meal 1: steak and potatoes

Meal 2: bread, peanut butter, and milk

Not only is the insulin secretion not the same, it isn't even close: Meal 1 induces only half the insulin response of meal 2.


An old study measured the insulin response to some foods, relative to white bread (=100.)  It also measured glycemic score, (e.g. per 1000kJ of it, not per 100g of it.)

You can see that the insulin response is not always related to the glycemic score.  For example, brown rice is "as bad" as white bread (same glycemic score), yet causes considerably less insulin secretion.  If you're diabetic, you'd want to eat brown rice instead of white bread.  Etc.

In a more recent study, the weighted average of the insulin scores in a mixed meal was the best predictor of actual insulin levels-- carbohydrate amounts and glycemic index were not.   (Fat, however, was a predictor.)

Summary: same calories, same amount of carbohydrate can result in different insulin responses. 


II.  How much insulin do you really need?

If I give you 100g of oral glucose vs. 100g IV glucose, will the insulin response be the same?  No-- the oral glucose causes 3 times more insulin to be secreted.   Think about this. 

The reason is that hormones GLP-1 and GIP are secreted by the intestine within 15 minutes of eating-- specifically, after the absorption of fat and glucose there-- and are responsible for (among other things) 50%-70% of the insulin response.


incretins.JPG

The amount of insulin secreted is determined not just by the glycemic load, but the rate at which it reaches the intestine, because that's where GLP-1 and GIP will be released-- the main drivers of insulin response.


rate of glucose.JPG(From Aug 2009)

Notice that when the rate of infusion of is doubled (from 2 to 4kcal/min) the insulin must explode upwards to result in the same level of blood glucose.  You don't want that: chronic high insulin leads to insulin tolerance and resistance.

But now imagine taking a fixed amount of glucose, and either:

  • closed symbols: big dump (3kcal/min for 15 min) followed by trickle (0.71kcal/min next 2 hours)
  • open symbols: constant rate (of 1kcal/min x 2 hours)
All that's different is how you "eat" the glucose.  Look at the graph.  Circles are diabetics, squares are normals:


fast vs. constant infusion.JPG

Observe that the blood sugar is higher if you ate the sugar faster.  For that meal, you were exposed to higher blood sugar.  And insulin, more pronounced in the normals.  For about 30 minutes, the people with the quick appetite experienced almost twice the insulin.

So slowing the rate at which glucose/food gets to the intestine would result in lower insulin levels and lower blood glucose, without necessarily changing the calories.  If that sounds weird to you, learn it in the reverse: speeding up the glucose to the intestine will increase the GIP and GLP-1 and insulin response.

Eating smaller meals and less sugar clearly will help. But I think you see where I'm going:


III.  Small Changes That May Help More Than A Little

Obviously, changing what you eat and how much you eat is very important.  But these  suggestions are not about altering the content of your chosen meal.

They're going to seem obvious now, but you should do them anyway.


1. Eating the same amount of food but much more slowly. 

Any association you make to the European meal is your own business.  The science says cramming the food down your throat while driving to the prison camp is a very bad idea.


2. Same amount of food, but change the order of the food you are eating.


Eating the fat and protein portion of your meal before the carbohydrate will slow gastric emptying.  (It may also make you feel full and you eat less.)  Don't eat extra fat and protein-- just move the protein portion to the front. 

What you should not do is crack open a soda or iced tea or juice before you eat.  If you must drink soda, which you mustn't, do it at the end.

If you are including a salad in your meal, definitely eat that first.  (Soup would be an even better idea.)


3. Get more sleep.

Growth hormone is released during slow wave sleep, especially around 4-5am.  Cortisol is inhibited.  Sleep deprivation reverses this.

Even if total sleep time is the same, suppressing SWS reduces glucose tolerance.  So: no sleeping pills, and get the sleep apnea handled.

Prolonged partial sleep deprivation increases ghrelin (appetite stimulating) and decreased leptin (appetite suppressing.)


4. Put cinnamon on your meal.

A bit of a cheat, but...

3g of cinnamon added to rice pudding reduced insulin levels with no effect on blood glucose.  How can the body get away with using less insulin to deal with the sugar?  Apparently because a) it increased GIP (see above); b) it stimulated the insulin receptor, resulting in increased glucose uptake.  It should be logical, therefore, that cinnamon could exert its effect even if given separately from the meal: a small study found that 5g of cinnamon even 12h before the meal helped reduce glucose responses. 

















Comments

Why not just eat less starc... (Below threshold)

February 1, 2010 4:42 AM | Posted by Anonymous: | Reply

Why not just eat less starch and sugar?

The reason people are so hugely fat today is because we eat things like this:
http://lahore.metblogs.com/archives/images/2007/07/McFlurry%20with%20m%26m%27s.jpg

The obscene amount of sugar and liquid fat in this concoction results in massive insulin release, which in the genetically vulnerable triggers obesity.

Most people will lose substantial weight if they realize sugar and starch make them fat, and consequently eat them less often.
E.g. snacking on a package of almonds, rather than a bag of baked crisps, that sort of thing. As of now, the "healthy minded" person eats baked triscuits and fears almonds. Dumb.


I'm cynical of cinnamon. Undoubtedly helps the diabetes, but the fatness? Not so sure. Increased uptake of glucose could just as well worsen fatness. Think of TZD drugs for diabetes - they work by making fat cells reproduce like a tumor. This additional insulin-responsive storage depot is a great vesicle for the glucose overproduction from the TII diabetic liver, but it is awful for obesity, as it literally causes glucose overproduction to turn into fat tissue.
Until I see some evidence that cinnamon specifically helps the fatness, for now I will put it in the same camp as "things that help diabetes but worsen obesity", e.g. the TZD drugs and insulin injections and other such interventions.


BTW, thank you for writing this. As an ex-fatso who's done it by research, I am well familiar with all of this info... but most people really believe it's just as simple as cals in cals out. True but meaningless. It is important that more doctors understand this, and actually TELL people about it... especially psychiatrists, as the chronically mentally ill are often on drugs that cause metabolic disorder (as well as genetically prone to it too) and would benefit greatly from understanding that what they eat matters a lot.

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Great! What and how we eat ... (Below threshold)

February 1, 2010 7:21 AM | Posted, in reply to Anonymous's comment, by bbj: | Reply

Great! What and how we eat matters a lot. I shall do as mom and tsl tells me. Eat slowly. Chew. Not three times, up to thirty. Soup too.

Most of the people labelled "chronically mentally ill" are made chronic by dominant americanized treatments with lucrative, ever renewed and branded neuroleptic poison! Young people die 25-50 yrs earlier than the general population. Life expectancy has declined steadily for this vulnerable segment of the population parallell with increased use. Its a scandal of horrendous proportions.

I never heard of prolonged QT-interval till after a death in the family. 29 year old, under treatment, died suddenly while sleeping, sorely missed. The kindest person. The shrinks never asked about heart problems, never talked of risks. Compliance is all quacks care about, the way to influence, power, money.

Read the article The Americanizaton of mental illness in NYT January 8th this year. Unicorns spreading all over the place. But a host of wiser, more sensible folks are around, John Read, Volkmar Aderhold, Jaakko Seikkula, Richard Bentall, Abraham Hoffer, Ira Steinman and the ever more renowned TSL.

What and how we eat matters. I want antidepressant-free fish, slowly eaten. I want truthfulness in medicin, not Americanized, industrialized corruption.


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Yes. Everyone is out to get... (Below threshold)

February 1, 2010 8:47 AM | Posted by Anonymous: | Reply

Yes. Everyone is out to get you.

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This is really interesting.... (Below threshold)

February 1, 2010 9:47 AM | Posted by Mae: | Reply

This is really interesting. I passed it along to a diabetic.

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8:47 Anonymous.I d... (Below threshold)

February 1, 2010 9:49 AM | Posted, in reply to Anonymous's comment, by bbj: | Reply

8:47 Anonymous.

I do not agree. Everyone is not out to get us/you, but being naiv as to pervasive business interests (spelled greed) and global industries/markets, may lead to harm (iatrogenic illness) and early death.

Not to mention greed in some other lines of business, called food industry, defense and health care. Be serious. Get sharp. Get educated. Be difficult, meaning not easily fooled.

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BBJ- I would hesitate to sa... (Below threshold)

February 1, 2010 1:43 PM | Posted, in reply to bbj's comment, by simplistic: | Reply

BBJ- I would hesitate to say that "american" medicine is all about greed. American educated doctors learn to practice medicine a certain way. To say that each individual doctor is motivated by greed because of this type of education doesn't work.

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Americanized psychiatry is ... (Below threshold)

February 1, 2010 3:13 PM | Posted, in reply to simplistic's comment, by bbj: | Reply

Americanized psychiatry is being sold to the world. That was the point of the NYT article. The sellers? Huge companies and corporations using global public relations companies, getting stuff into newspapers and everyones heads, influencing the way we think and speak, education and practice.

The doctors and shrinks don't have to be greedy persons, even though quite a few have demonstrated that they are greedy and corrupted by all the money these systems generate.

TLP has little to gain, no one can profit hugly from the good advice given in this column, except the person who does something about the things he can control himself. Quit drinking coca cola, forinstance. Stop eating greasy burghers, spread all over the world by you know who, and the accompanying psychiatric drugs that may save som lives, but destroys many more, to the sound of trillions of dollars.

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thanks! indicates HOW the "... (Below threshold)

February 1, 2010 3:29 PM | Posted by medsvstherapy: | Reply

thanks! indicates HOW the "Mediterranean diet," the "lycopene diet," etc., may be confounded. People eating these traditional meals are eating them in the context of a family, social life - where your rate of eating is slowed by such things as: arguing over local politics; waiting amongst other family members to be served by mom, grandmom, or auntie; etc. It is not what is on the plate in the Mediterranean, or in Framinghman, but it very well may be the social context of these family-based meals, compared to simple, fast, convenient modern meals, that leads to salubrity.

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"...greasy burghers..."... (Below threshold)

February 1, 2010 3:31 PM | Posted, in reply to bbj's comment, by complexity: | Reply

"...greasy burghers..."

please do not speak harshly of my ancestors.

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Anonymous wrote:W... (Below threshold)

February 1, 2010 5:17 PM | Posted by Pastabagel: | Reply

Anonymous wrote:
Why not just eat less starch and sugar?

The reason people are so hugely fat today is because we eat things like this:

First of all, that looks fucking delicious. And did you see how it's made with the Magic of M&M's. How do you say no to Magic?

On another note, this is something we hear often:

Most people will lose substantial weight if they realize sugar and starch make them fat, and consequently eat them less often.

Let's say that someone 40 years old weighs 250 lbs. This person did come come to weigh 250 lbs after 40 yrs on earth by eating 5000 calories a day. They got that "weigh" (get it? I slay me) eating probably 400-500 calories more per day than they burned.

So if they eat sugar and starch "less often", how many years do you think it will take before that 250 lb person drops to 180? Two decades, three? Here's a hint: if this person eats 400 fewer calories a day than their body burns, they will have to do it for 612 days in a row. And this assumes their metabolism doesn't slow down to adjust to the sudden starvation.

On the other hand, maybe rather than blaming the patient, this is one case where we can accurately blame the medical community. How may low-fat diets in the 80's mandated avoiding meats in favor of grains and pasta? No steak for me, I'm having gluten! Look at every single "lite" choice at the supermarket -pasta, bread, etc. Did any doctor in the 80's ever utter the words "a low-fat diet is not necessarily a low calorie diet?"

To this day, the food pyramid that all kids learn in school is this. 6-11 servings of doughy goodness per day. Brought to you by the USDA, serving the Corn and Wheat Growers for 100 years! 6 slices of white bread has as many calories as an 8 ounce NY strip steak. (Note that the Food pyramid was changed by the USDA in 2005 to this after homo sapiens unexpectedly evolved entirely different nutritional requirements.)

But I love how even on the new chart grains are represented by a bowl of cereal. Cereal was invented by an asylum doctor named Harvey Kellogg after discovering that corn flakes "would have an anaphrodisiac property and lower the sex drive" of the inmates. This was important to the Army who was busy trying to train men to kill other people, not make other people. It was also important to Kellogg himself because as a devout Seventh-Day Adventist, he was crazier than his patients.

You know what truth looks like? It looks like the original Food Pyramid overlaid onto Maslow's Hierarchy of Needs. In particular, notice how the position of a McFlurry in the food pyramid corresponds to spontaneity and creativity on Maslow's.

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Increasing timing between m... (Below threshold)

February 1, 2010 5:20 PM | Posted by Chris: | Reply

Increasing timing between meals might also be useful for reduction in mean insulin levels, the so called intermittent fasting that many paleo blogs discuss.

Also deals with the issue of postprandial chylomicron "stacking" when 3 or more meals are eaten in a given day.

Also interesting, is more intense exercise seems to demonstrate a reduction in fasting plasma insulin.
http://www.nature.com/ijo/journal/v32/n4/abs/0803781a.html

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Point taken. I beg your par... (Below threshold)

February 1, 2010 6:09 PM | Posted, in reply to complexity's comment, by bbj: | Reply

Point taken. I beg your pardon. The greedy burghers spreading greasy burgers, obesity and litter around the world are not health workers from Gods own country, rather tycoons from Wall Street, a different breed, descended from another planet.

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Yes, Pastabagel, all good p... (Below threshold)

February 1, 2010 10:05 PM | Posted, in reply to Pastabagel's comment, by Garlic Bread: | Reply

Yes, Pastabagel, all good points. Lose the exasperation though. Food pyramid is big business manipulated, nothing new. You should write more about Kellogg, this is interesting. I love cookies, goodnight. You should write about JD Salinger, too. Thanks, goodnight.

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Heeeejo pastabagel. This is... (Below threshold)

February 2, 2010 2:32 AM | Posted by Anonymous: | Reply

Heeeejo pastabagel. This is anon #1 (both in terms of quality of content and chronologically as well).

A few points of contention.

1) I don't think most people who are 250 pounds are eating 5000 calories a day. They are eating a lot, but not that much. Thin people don't realize this but, like hormones such as insulin make your body store food as fat. It might take a normal thin person 5000 calories to become morbidly obese, but not so much a person genetically inclined toward hyperinsulinemia. Whereas at thin person turns excess calories into heat and energy, a fat person does this less so, and has a tendency to metabolize excessive calories into body fat. The reason this is so is because people genetically predisposed to fatness process insulin quite quickly and this results in enzyme changes that convert excess glucose/caloric energy into body fat.

I know this, because I used to weigh 280 lbs and now I weigh 120. I've been maintaining for 7 years. When I was 280 I definitely ate a lot more, but not "5000 calories". Maybe 3500, max. Now I eat 1700. Calories are more of a result, rather than a cause of being fat (insulin being high -> enzyme changes that encourage fat tissue growth -> hunger and lethargy -> eating lots -> substrate for fat tissue growth -> insulin being high...)

You stop this cycle by refusing to eat foods that encourage elevated insulin. You must restrict primarily glucose/carbohydrate. Second, protein excess. Fat is actually a safe food for insulin assuming carbohydrate is controlled and protein intake is not excessive.

The alternative method is self starvation (i.e. low calorie diets, frutarianism, raw food, fasting, stomach surgery, drugs).

Low carb just makes more sense. Rather than dramatically restrict energy (which will also lower insulin), why not just restrict those foods which tend to elevate insulin TOO MUCH, e.g. carbohydrate, followed by protein?

2) I am quite familiar with Kellogg. He was a nutjob. Yes. If more people realized how much BULLSHIT our current nutrition ideals are founded upon, they would be pretty fucking shocked. Most of those early grain pushers were religious nutters. Dude who invented Graham crackers (Dr Sylvester Graham) was from a similar religious persuasion - that dry grain food prevented sexual drives and such.

Back in the day they were also quite obsessed with bowel movements, which is the foundation upon our obsession with enemas, regular BMs and fiber. Elderly people are obsessed with their BMs for this reason, they grew up in an era when these religious nuts told common people that BMs were like, super important or something.

3) The food pyramid is an advertisement for agriculture, nothing more.

6 slices of bread has as many calories as a steak, except the bread is extremely insulinogenic, nutrient depleting, and void of any nutrients other than caloric energy from glucose. Steak, on the other hand, is high in many vitamins/minerals, high quality protein, and quality fatty acids (a superior energy source to glucose). And the steak won't elevate insulin. Eat a steak (sans terrific amounts of beer/potatos), you'll stay thin. Eat 6 slices of bread, you'll probably be trembling with hypoglycemia and feel like total shit mentally/physically within 2 hrs.

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Anon #1 again...OH a... (Below threshold)

February 2, 2010 2:41 AM | Posted by Anonymous: | Reply

Anon #1 again...
OH and I disagree the McFlurry looks delicious.
When I see that, all I can imagine is:

1) ...How grimy my teeth will be, after exposing the bacteria in my mouth to grotesque amounts of sugar (given my typical 2) ... How shaky I might feel in 2 hrs when my sugar crashes...
3) ... HOw totally fucked up my attention and mood will be for at least 2 days...
4) ... How irrationally hungry I will be for 1-2 days.
5) ... How I'll get so many signs of endocrine imbalances, e.g. explosion of acne and greasy skin (first signs of PCOS).
6) ... Plus, the common knowledge/logic that eating such a monstrosity of sugar and liquid poor quality fats is basically poison to my body (in doing all of the above) makes it impossible to emotionally enjoy it.
From a perspective of pure indulgence, honestly, I would rather have a high quality treat like a really good piece of godiva chocolate, or fresh raspberries on cheesecake (all of which are far lower in carbohydrate/sugar, particularly if the cheesecake is made correctly).


I feel sooo fucking good when I eat like I did for dinner:
Hass avocado, three fried eggs in butter/bacon fat, sour cream, several strips of fatty pork leg, with a low carb pita (5 carbs)... I can feel my body jumping with energy, my attention is fantastic, emotionally balanced and motivated... I feel GOOD. And, I will remain thin. All of this fat does not raise insulin, it generates energy, and I do not store much fat.


I think a great deal of anxiety/depressive disorders would vanish if people consumed a diet like mine. My depressive problems are off the HOOK when I am not eating this way... and when my depression is bad, it's pretty fucking bad, like, unable to function type bad.
Abnormalities in making energy don't just affect the body, it affects the brain too. Ketones are mood stabilizing and ketosis is noted antidepressant.

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Don't forget high-fructose ... (Below threshold)

February 2, 2010 3:39 AM | Posted by this is weird: | Reply

Don't forget high-fructose corn syrup. And hydrogenated fat, a chimera made with vegetable oils, invented by the food industry to keep your food "fresh" forever on supermarket shelves.

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"high quality treat like a ... (Below threshold)

February 2, 2010 10:17 AM | Posted by ivory coast cab driver: | Reply

"high quality treat like a really good piece of godiva chocolate"
eh. godiva is owned by campbell's soup company. what is your definition of high quality?

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So, is gastroparesis in dia... (Below threshold)

February 2, 2010 10:33 AM | Posted by Eddie Sylvano: | Reply

So, is gastroparesis in diabetics a fortunate complication?

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Godiva is not owned by camp... (Below threshold)

February 2, 2010 12:58 PM | Posted by fact checker: | Reply

Godiva is not owned by campbell anymore, they recently decided that premium chocolate is not their cup of tea and sold it to some foreign company which does chocolate as primary business.

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Campbell never did 'premium... (Below threshold)

February 2, 2010 2:22 PM | Posted by Worried Commodities Analyst: | Reply

Campbell never did 'premium' chocolate. Godiva chocolate brand was product of good ad campaign. to poor unfortunate american taste, godiva is considered 'premium'. just like starbucks coffee is considered stupendous.

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Anon #1 hereSorry ... (Below threshold)

February 2, 2010 7:06 PM | Posted by Anonymous: | Reply

Anon #1 here

Sorry for offending the sensibilities of food snobs. I am aware that many chocolates are probably better than godiva. Personally, my favorite is lindt. But whatever.
When I described godiva as "high quality", I meant in comparison to the types of treats that taste like sugar (e.g. the mcflurry).

When you stop eating stuff like mcflurries, later when you return to it all you can taste is sugar. It is tasteless, other than the sugar.

Personally I am most happy with a 2.79 dollar lindt bar, but whatever.

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Brain cells come and go, bu... (Below threshold)

February 3, 2010 5:27 AM | Posted by Weight Loss: | Reply

Brain cells come and go, but fat cells live forever - Oh I wish I were two stone lighter!

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On cinnamon...How ... (Below threshold)

February 3, 2010 11:34 AM | Posted by Jason Hill: | Reply

On cinnamon...

How much rice pudding for 3g of cinnamon? If you're talking one person's serving, that seems like a lot of cinnamon.

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This was a well-written and... (Below threshold)

February 3, 2010 8:21 PM | Posted by Alrighty then: | Reply

This was a well-written and thought-provoking blog post. A marvel to behold. However some of the mental effluence being posted above in the Comment section is akin to defecating on the floor in an art museum. Sure, it's yours and you're proud of it, but it ain't art, it's still just a turd, and no one else cares. Take that s#!+ somewhere else.

If this offends you, it's intended for you.

Alone, wanna post a blog one day on the narcissism and other psychopathology apparent in the comment section? Or maybe how a blog by a psychiatrist would tend to lure those who have active mental health issues?

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This article is going to up... (Below threshold)

February 3, 2010 10:16 PM | Posted by Anonymous: | Reply

This article is going to upset Paula Deen.

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Alrighty then:Little... (Below threshold)

February 4, 2010 5:13 PM | Posted by Anonymous: | Reply

Alrighty then:
Little dog and Me Too much?

Fixing yourself to Alone is not a way to buy self esteem.

Sorry, but, I fail to see any narcissism in the comments section. I see comments, I see thoughts, and I see humor (it was obviously a joke when I described myself as "#1", are you autistic or something?).
The only thing close to narcissism I see here, is your response, which is so ridiculously grandiose, preoccupied with status (Me and alone are "up here", you are "down there") and otherwise serious it suggests lack of ability to feel/connect. No joke, but I expect you to speak in that flat, emotionless monotone voice common in so many sociopathic narcissists.

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piss... (Below threshold)

February 6, 2010 4:30 PM | Posted by Anonymous: | Reply

piss

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Small changes in your style... (Below threshold)

February 12, 2010 3:38 PM | Posted by Todd29: | Reply

Small changes in your style of eating, drinking, and exercising will change your body shape. Everyone will lose weight by reading and following the right information; as such, being healthy is a lifestyle, not a diet! There are many good tips on how to achieve permanent weight loss; none of them includes gimmicks, diets, or diet pills. To assist with weight control; keep a daily food journal and every time the urge to snack is felt, first drink a large glass of clear water. It does not hurt to treat yourself with something special once in a while, what is necessary is that you moderate your food portions. Being overweight ******, but after reading a book, I lost 85 pounds! Words can not express how good I feel! This is a comment which I recently received about the book Lose Weight Using Four Easy Steps

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great article! but I have ... (Below threshold)

March 6, 2010 9:14 PM | Posted by Anonymous: | Reply

great article! but I have a problem. I crave sweets. I bring it in the home and I eat it all up. I think about how good it taste and it has a hold on me. i dont drink, smoke or do drugs, however food is my drug and now I am a diabetic. Back to the drawing board!

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One of the most important t... (Below threshold)

July 14, 2010 4:34 PM | Posted by Burn Fat Feed The Muscle: | Reply

One of the most important things that people just ignore is sleep. It is very vital in keeping a healthy body as it helps promotes wellness. A six to eight hours of sleep everyday is able to give a long life to those who wish to reach the age of sixty and above.

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<a href="http://www.fitclic... (Below threshold)

July 22, 2010 2:46 PM | Posted by Anonymous: | Reply

Calorie counters are a great tool to help manage your weight. They help you watch and keep track of your daily calorie intake and help you maintain a healthy body weight.

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i remember when i used to h... (Below threshold)

August 7, 2010 12:32 AM | Posted by lexi gomvents: | Reply

i remember when i used to have acne, stuff just wouldn't go away, i have tried a ton of products and none of them actually work. but i did find one, its kinda nice, it works great. you guys should check it out.

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I think -- and correct me i... (Below threshold)

October 26, 2011 10:22 PM | Posted by How to increase metabolism: | Reply

I think -- and correct me if I'm wrong -- that if people can't lose weight, it's because of how we see dieting. Many believe that a diet is a sacrifice where you can't eat what you love; it's no wonder that right after, people indulge in overeating!

Anyway. My opinion.

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I took 1 st <a href="http:/... (Below threshold)

November 14, 2011 11:58 AM | Posted by Sheri23Ramsey: | Reply

I took 1 st personal loans when I was a teenager and it supported my business a lot. Nevertheless, I require the financial loan once more time.

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If you want to lose weight,... (Below threshold)

March 22, 2013 5:18 AM | Posted by Anonymous: | Reply

If you want to lose weight, just do this:

1. Get a job or something that you cannot avoid, that forces you to exercise. Presently, I am a cart pusher at Walmart, and I have lost about seven pounds in under a year. (I was not extremely overweight to start with, so losing seven pounds puts me at just about my ideal weight)

2. Eat a little less. Don't go back for seconds, don't pile your plate to overflowing, do not order more than you can eat in one sitting because you will overeat.
I don't count calories because that's inane: Just eat a bit less. If you eat very slowly, you will become full.


And that's it. You will lose weight.

What's great is that, if you work hard every day like I do (four to eight hours a day), you can virtually eat as much as you want, because you're burning so many calories.

The key is to alter your LIFE in such a way that exercise cannot be avoided. Decide that you only take stairs: Elevators are for wusses.
You walk if something is in walking distance, you ride a bike if it's in riding distance.
Start doing Martial Arts or doing a dancing class or something you like that gets you moving. You do not really need to change too much, just alter a bit so that you're exercising as much as possible without forcing yourself into coma-inducing boredom by trying to -- shudder! -- jog.

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the hottest discount codes... (Below threshold)

April 10, 2013 4:02 PM | Posted by Joesph: | Reply

the hottest discount codes for the protein works
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These are really easy tips.... (Below threshold)

July 5, 2013 5:03 AM | Posted by Texas Gun Trust: | Reply

These are really easy tips. But they won't make me fit. Thought I could lose weight.

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It requires discipline to l... (Below threshold)

September 30, 2013 3:45 AM | Posted by San Antonio Attorney: | Reply

It requires discipline to lose weight. No matter what weight loss program you use, it won't work unless you are disciplined.

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