1. TERRY SHINTANI, MD, JD, MPH, KSJ
EAT MORE, WEIGH LESS
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2. Lose Weight While You Sleep
In this chapter you'll learn one of the secrets
of why people Eat More and stillWeigh Less.
At this point, the EAT MORE DIET program
gets about as easy as anything could possibly
be, because now I'm going to teach you how
to lose weight while you're asleep!
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3. YOUR FAT FURNACE
 Scientists call the rate at which calories are
burned while you're at rest your basal metabolic
rate (BMR). We'll call this your "Fat Furnace",
because it can burn your fat away.
 If you make a few preliminary adjustments, it will
work by itself, burning off calories automatically!
 The unchangeable factor which determines how
much fat your fat furnace burns is your
hereditary metabolic rate.
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4. There are three main things
that you can control to do
this: 1. how much you eat,
2. what you eat, 3. how much
you play. We'll go through
them one by one.
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5. 1. HOW MUCH YOU EAT:
 Eating enough makes use of a mechanism known as
"adaptive thermogenesis." Basically, it is the body's way of
adapting to the conditions around it: lack of food, changes
in climate, changes in diet. "Thermogenesis" means the
generation of heat or the burning of calories. Adaptive
thermogenesis is partly responsible for people regaining a
lot of weight after dieting, and is also known as the "Yo-Yo
Effect," wherein people keep dieting and gaining, dieting
and gaining, time after time. It works thus: If the hunger
center in the brain senses that it is short of food (such as in
starvation states or dieting), it will cause the Fat Furnace to
burn more slowly so that the body will burn its
energy--fat--more slowly, thus precluding starvation.
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6. STEP #1: EAT ENOUGH:
 Make adaptive thermogenesis work for you. Your
basal metabolic rate can change in response to the
way you eat.
 You can do this by making sure that you eat enough
food. This is why in the Eat More Diet, I encourage
you to eat until you're satisfied. This includes the act
of eating. Chewing, tasting, and enjoying your food
is also very important. Eat until you're full, but at the
same time don't overeat. Chew your food and enjoy
the flavor of each mouthful.
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7. 2. WHAT YOU EAT:
 This second way of fueling your Fat Furnace
makes use of the "thermic effect of food" which
describes the effect of food on metabolic rate.
This works thus: Certain foods automatically
cause us to burn calories faster or slower,
whether or not we're exercising. Step #2 tells
you how to use this to help you actually lose
weight while you sleep!
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8. Step #2: USE THE RIGHT
FUEL:
 What we're looking for here is a
quick-burning fuel, as opposed to the
slow-burning fuels that clog up your
machinery and make things run slower. A
quick-burning fuel will increase the rate at
which your body burns up calories while
you're resting. What's the correct fuel to use?
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9. There are four different types of fuel
from which we derive calories:
 I.Fats, which provide 9 calories per gram.
 II.Carbohydrates, which provide 4 calories per
gram. (If carbohydrates are eaten in the form of
whole starches such as brown rice, potatoes or
whole wheat, the nutrient content is roughly one
calorie per gram.)
 III. Proteins, which provide 4 calories per gram.
 IV. Alcohol, which provides 7 calories per gram.
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10.  The first group of people were placed on a diet in
which the calories were approximately 45 percent
carbohydrates and 40 percent fat and 15 percent
protein. The second group was placed on a diet in
which the calories were approximately 75 percent
carbohydrates and 10 percent fats.
 Simply by eating a different mixture of nutrients, the
second group showed a remarkable difference in the
rate at which calories were burned while they were
at rest. The researchers found that those people
who were on a high starch diet burned their calories
at a significantly higher rate than those who were on
the low starch, high fat diet.
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11.  This means that the people who were on the high
starch diet could lose weight faster or more easily
that those on the low starch diet simply because
they burned the calories faster! They could either
eat the same amount as those on a low starch diet
and lose weight faster, or they could eat a little more
yet weigh a little less. And they were losing weight
while they slept! These were remarkable results!
 Following the Eat More Diet shows you how you can
make use of the "thermic effect of food" by eating
the kinds of foods - high complex carbohydrate
foods - to lose weight while you sleep.
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12. 3. HOW MUCH YOU PLAY:
 Playing is the third mechanism to fuel your
fat furnace which makes use of the "thermic
effect of exercise". Obviously, exercise itself
causes us to burn energy. But if you know
how to exercise, you can cause your body to
increase its metabolic rate even when you are
not exercising. (4) Step #3 shows you how.
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13. STEP #3: PLAY, PLAY, PLAY!
 When, exactly, did exercise become work?
Think about it. As a child, you ran and played,
and spent all kinds of energy, kept your
muscles in tone, kept your cardiovascular
system fit, and enjoyed every moment of it!
And there's no reason why, now, you can't
learn, again, to enjoy exercising.
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14.  Aerobic exercise is the best kind for dieters. This includes
all sorts of fun things, like running, skiing, swimming, and
a thousand other things you can surely think of. Aerobic
exercise allows you to burn calories as well as burn fat! (5)
This means exercising at least 30 minutes for a minimum
of three to four times per week, and it's even better if you
can do it every day. And this kind of exercise does a lot
more than burn up calories, though it does that too. But
I'm sorry to tell you, the pay-off in calories burnt is rather
small. The following list will give you some idea of how
inefficient aerobic exercise is with regard to actually
getting rid of the calories you so nonchalantly pump into
your body:
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15.  To Burn: You Must Run:
 One lifesaver 220 yards.
 One slice of cheese 1.2 miles.
 One apple 1 mile.
 A candy bar 2 or more miles.
 A hamburger 3 1/2 miles.
 A Big burger 6 miles!
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16.  RUNNING ONE MILE BURNS ONLY ABOUT 100
CALORIES! Directly burning calories isn't the
only benefit. Remember, "play your fat away."
Your training heart rate is 60 percent to
80 percent of maximum heart rate.
 Other studies indicate that this is an effective
way to help keep your metabolic rate high and
the amount of your body fat low. Remember
that regular physical play or exercise helps you
burn calories even when you are not exercising!
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17. FUELING YOUR FAT FURNACE
 Now, if we put these three steps together, we have
an excellent formula for beginning success in losing
the weight, keeping it off, and enjoying richer vitality
and far better health! We have learned to reset our
"setpoint" at a higher level, which fires up our "fat
furnace," and in this way we are burning calories the
easy way, without trying to override our basic
biological drives! We are burning calories not only
when we are walking, but when we are sitting,
working at the desk, reading--and even sleeping!
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18. Fuel Your Fat Furnace, by:
 Eating enough including chewing and
savoring your food to satisfaction; no less, no
more. (Just be sure the foods are high EMI
foods).
 Eating a high complex carbohydrate diet, and
 Playing your fat away with regular physical
play or exercise 4 times or more per week.
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19. Learn more:
Eat More, Weigh Less
or
webhealthforyou.com
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