Lose the Fat, Lose the Years: A 30-Day Plan That Will Transform the Way You Look and Feel

by James Lyons

Overview

Fat is Not the Enemy!

In today's youth-obsessed culture, mixed messages about diet, exercise, and skincare are everywhere. But one thing is clear: fat is always the enemy. Right? Wrong, says James R. Lyons, M.D. In LOSE THE FAT, LOSE THE YEARS, Dr. Lyons explains that, contrary to popular belief, fat is the key to a youthful looking face and body. But it has to be the right kind of fat. With his nearly 30 years of clinical experience, Dr. Lyons had noticed the presence of different types of fat in the body, one that makes us look old, and one that gives our bodies a youthful appearance. LOSE THE FAT, LOSE THE YEARS reveals, for the first time, how retaining "good" fat while losing "bad" fat is the key to a healthier, leaner body and more youthful glow. Change your body with a unique and sensible eating and exercise program that includes:

*A four-week eating plan that alternates carbohydrates and proteins, keeping blood sugar at an even keel to avoid fat production.

*A monthly exercise routine centered on weights and bungee cords--not cardio--keeping metabolism up continuously (not temporarily, as cardio does) to burn more fat
Revolutionary in concept, LOSE THE WEIGHT, LOSE THE YEARS will change the way you think about fat – and the results will last for the rest of your life!

Product Details

ISBN-13:	9781429993920
Publisher:	St. Martin's Publishing Group
Publication date:	12/21/2010
Sold by:	Macmillan
Format:	eBook
Pages:	288
File size:	833 KB

About the Author

JAMES R. LYONS, M.D., is a plastic surgeon practicing in Westport, Connecticut, a former clinical instructor at Yale University, and a diplomate of the American Board of Plastic Surgery. He is certified by the ABPS and is a member of the American Society of Plastic Surgeons, the American Society of Aesthetic Plastic Surgery, the Connecticut Society of Plastic Surgeons, the New Haven Medical Society and the Yale Surgical Society. Dr. Lyons lives in Connecticut with his family.

James R. Lyons, M.D., is a plastic surgeon practicing in Westport, Connecticut, and a former clinical instructor at Yale University and diplomate of the American Board of Plastic Surgery. He is certified by the ABPS and is a member of the American Society of Plastic Surgeons, the American Society of Aesthetic Plastic Surgery, the Connecticut Society of Plastic Surgeons, the New Haven Medical Society, and the Yale Surgical Society. Dr. Lyons lives in Connecticut with his family.

Read an Excerpt

Lose the Fat, Lose the Years

A 30-Day Plan That Will Transform The Way You Look And Feel

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By James R. Lyons

St. Martin's Press

Copyright © 2009 James R. Lyons, M.D.
All rights reserved.
ISBN: 978-1-4299-9392-0

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CHAPTER 1

The Science Behind Lose The Fat, Lose The Years

Fat is your friend.

I'm determined to help you rethink what your fat is. It might take some time to wrap your mind around that idea, but the simple truth is that everyone needs fat. Not a diet that's fat-free. Not a diet that's low-fat. Not a diet fueled by the notion of "I'll get fat if I eat fat."

You need good, nutritious, healthful fats in your food. And you need good, firm, resilient brown fat in your body — not the old yellow fat that's basically mush — for not just optimum health but optimum beauty, too. The difference between young fat and old fat is like the difference between a smooth round plum and a wrinkled prune. One is dense, smooth, and rounded, and the other is not.

Furthermore, the recently published studies on deep, functional brown fat provide clear evidence that, ironically, the answer to the obesity epidemic may be more straightforward than formerly thought. For these scientists, the answer lies in the fat cell itself!

So let's take a look at the crucial role of fat — and what you can do about getting rid of old yellow fat and replacing it with new brown fat.

We're Obsessed with Fat — but for all the Wrong Reasons

Too many people in our country are becoming alarmingly obese. Cookbooks and health books and talk shows and magazine articles are constantly bombarding us with images and facts about the fat that causes diseases — and kills. There is, in fact, a particular mindset where it's all too easy to see fat as the enemy without understanding how and why the right kind of fat is so important. And because many people do not understand what nutrients the body needs and when to eat them, they end up eating all the wrong things, and put on more weight. Or they become alarmingly thin, somehow thinking that starving themselves of all fat is the only way to achieve that superflat belly and those jutting cheekbones.

But the right fat in the right areas is a good thing. It's an intrinsic part of your body. If you want to feel good and look good, it's essential to have a body where all systems are functioning at optimum levels, both physically and mentally.

Just as important: understanding that eating the right kind of fat will not make you fatter.

That is, you will not get fatter if you eat the kind of fat that's good for your body; eat it at the right times during the day, along with carbohydrates, to keep your metabolism on an even keel; and don't eat so much of it that your body automatically stores it instead of burning it off.

So when did we make the switch from looking at adorable little babies with rolls of fat on their thighs, wanting to blow on their dumpling bellies to make them peal with laughter ... to being afraid to eat properly and obsessing about every calorie we put in our mouths, even as we struggle to maintain a healthy weight or a figure with curves where we want them?

I've spent many hours trying to figure out when fat became a four-letter word. I clearly remember the day when the daughter of a family friend was over, and my wife and I were watching a Marilyn Monroe movie. This teenager had never seen Marilyn in her prime before. And what was the girl's response? That Marilyn was sexy, or beautiful, or vulnerable? I wish! Instead, she said, "Oh my God. She's so fat!"

It was a disheartening moment, I have to say, as Marilyn's glorious curves are certainly not what I'd consider to be "fat." And, as someone who's devoted his life to optimum health, it pains me to look at images of seriously underweight and undernourished Hollywood stars, with their toothpick legs, pin-thin arms, and cheeks that are rounded due not to good brown fat but to the miracles of modern medicine, which has created the kind of substances that can be injected or inserted into them to plump them up. I'm left wondering how these stars can continue to function with such patently unhealthy bodies — and what kind of role models they are for the women of the world.

Frankly, I think thin is bad. You can't be a stick and be healthy. And the older you get, the more aging this gaunt thinness becomes.

I have an intimate knowledge of the danger of thinness, because as a plastic surgeon, I deal with it on a daily basis. From my point of view, what I do for a living is plump up thin faces, and put implants in areas of the body perceived by their owners to be too thin, whether their cheeks or their jaws, their breasts or their butts. Not that any of this is wrong, of course. But what, really, is the heart of the issue?

It's fat, of course!

Fat Basics

Your body intrinsically knows, within the modulation of its metabolism, how much fat it needs to function. Anything beyond that will be stored for future use, to supply energy when needed.

Your body prefers to store energy as fat, as a direct result of tens of thousands of years of evolution. Early humans had trouble finding food, especially calorie-dense food. Plus they were in constant motion as they went hunting every day. As fat is calorie dense, with nine kilocalories per gram (carbohydrates and protein each have four kilocalories per gram), it became the most efficient way to provide the stored energy our ancestors needed for survival.

Fast-forward to the present, when we're no longer hunter/gatherers and have every conceivable food at our fingertips. While we've evolved enough to create art and music and send a man to the moon, the human body's technology has not evolved at the same pace. It still thinks it's going to have to hunt for its next meal, so it will always hoard all excess calories in the form of fat — if you let it.

Why You Need Fat

Fat is necessary for several basic bodily functions. Your body needs a certain amount of fat to store the vitamins A, D, E, and K, which are necessary to maintain the health of your cell membranes and its walls, as well as the overall health of skin, bones, and the immune and clotting systems. Bodies must also have fat for the brain and the neuro-system, so nerves can fire properly and communicate with each other. This is why it's so important for babies to have a lot of fat in their diets; without it, their brains won't develop properly.

With only a minimal amount of fat in your body, you won't feel very well and you'll look horrible. Your skin will be dull, your immune system will be compromised, and your energy level will be nonexistent.

I've seen the horrifying effects of a superstrict no-fat diet in the bodybuilders who train at my gym. In the weeks before a competition, these guys starve themselves to make their muscles look more ripped. Not only is this unhealthy, but their faces become so drawn and pale, it's not an exaggeration to say that they look like they're dying. Their brains are so starved for fat and carbohydrates that their synapses aren't firing properly. They tell me they feel like they're out of control. Basically, they are, as they literally can't think straight.

About Insulin, Glycogen, and What Causes Yellow Fat

Since your body will always store excess calories as fat, if you eat too much of any food that is converted into fat, it's converted into the kind of bad yellow fat you don't want.

Think of your food as coal being added to a furnace. If you add too much coal, the fire gets too hot and then burns out. If there's always way too much coal, the bottom of the pile will become powdered and useless, similar to low-quality yellow fat.

Whenever you eat carbohydrates, your body secretes insulin, the hormone that regulates blood sugar, to maintain an even blood-sugar level. Insulin wants excess sugars out of the blood, so it immediately spikes and then falls to move the excess someplace less harmful — like your fat cells. Your yellow fat cells.

An additional part of the process has to do with glycogen, the name for your body's initial stores of carbohydrates. Most glycogen is stored in the liver and muscles, and released when your body needs it. In other words, glycogen is an energy source that is immediately available so your brain can function well and your muscles can move where you want them to.

If you eat the right amount of food, your body will not need to store any excess calories, which are always stored as fat. Instead, it will store the calories only as glycogen. When glycogen storage is exceeded, the extra glucose is deposited as fat. At first, it's deposited into good, brown fat cells. Healthy brown fat tissue is well contained in a framework of fascia, which keeps fat in a tight cluster supporting the overlying skin and firmly attached to the underlying muscles. There is a defined level at which fat tissue can maintain a homeostatic relationship with the surrounding fascia, blood supply, and lymphatic drainage — the three work together to create the shapes of youth in the face and body.

Now, fat cells do not increase in number as we gain weight. They only get larger. If you overeat, eat poorly, or don't exercise, excess fat increases in volume. As the fascia stretches, the fat starts to fall off the muscles and does not buttress the skin with the same firmness. If the cells become too enlarged, the fascia stretches along with the connective tissue holding the cells together and thinning of the nutrient blood vessels cannot contain the cell volume and the shape and tone, so they start to look loose and yellow — shapeless. The scale of fat quality is a continuum, from brown to yellow. Yellow fat is brown fat turned bad.

So if you eat too much, your insulin will keep on desperately trying to get the excess sugars out of your blood, and you'll never be able to deplete your glycogen stores to trigger the conversion process from bad yellow fat to good brown fat. Instead, you'll just get fatter and fatter in an endless cycle of blood-sugar highs and lows followed by increased storage of yellow fat.

As you'll learn in chapter 4, figuring out the balance of glycogen storage (to prevent excess consumed calories being stored as fat) with glycogen availability (to give you energy and to avoid any breakdown of your muscles) will be the foundation of your Eating Plan. Mobilizing glycogen for energy use is determined more by diet than by exercise.

The evolutionary "excess calories automatically get stored as fat" phenomenon is the basis of understanding yo-yo dieting. If you stick to a very calorie- and fat-restrictive diet, your body will automatically click into starvation mode, lessening its daily caloric need. Yet even when you start to eat normally again, your body will remain less efficient at processing the nutrients, and you'll quickly gain weight, and then some. Then you go back to a superrestrictive diet to lose the weight, and the vicious cycle of yo-yo dieting spirals out of control.

In addition, those who work out like crazy but don't eat properly will shrink in an unhealthy fashion; since they rapidly deplete their glycogen, they end up burning both fat and muscle for energy. Their bodies read the lack of glycogen as starvation, so their metabolism slows down, too. And those who work out like crazy but eat too much do not lose weight because as their glycogen is replenished, their appetites increase. As soon as they replenish their glycogen stores, any excess calories turn into yellow fat.

Your body weight is not the only indicator that you may have a lot of bad yellow fat. Sometimes those who are only very slightly overweight, who appear to be in excellent health, who have normal blood work and blood pressure and no inclination toward type 2 diabetes, have too-high yellow fat stores. Yet the damage that's going on hasn't been noticed yet because it's all internal. It's like a car that stalls suddenly for no apparent reason, and you've got no idea the engine is about to blow up!

Converting Yellow Fat to Brown Fat

Since you know that once your glycogen stores are all filled up, any other calories that come into the body are going to automatically be stored as yellow fat, the trick is to keep this glycogen storage level as close to even as possible. Have too little fat and carbohydrates, and you'll go into starvation mode. Have too much and you'll develop too much yellow fat.

What you want instead is healthy brown fat.

When you add fuel slowly and continuously, the fire in your body's furnace will burn evenly and steadily. Our bodies are designed to burn fat preferentially, so if the bad yellow fat becomes the most available form of fuel — in other words, when you can use it up instead of storing it — it will keep on getting burned up. Instead of losing muscle, healthy brown fat, and bone, as happens on most restrictive diets, all you'll lose is your bad yellow fat.

At the same time, when you eat nutritionally sound foods like complex carbohydrates, your body's need for the fat it must have for cell functions remains stable. With a constant and even concentration of glycogen in the muscles and liver, the body now thinks that glucose is no longer needed, so it's not immediately stored as bad yellow fat.

Our bodies "make" brown fat the same way we make all our tissues healthy anywhere. So instead of just thinking about losing pounds as you would during a typical weight-loss diet, I want you to be thinking about fat replacement, too — as in replacing yellow fat with dense brown fat.

That's because, as you know, the right volume in the right place is what makes you look shapely and youthful. Brown fat is not about weight — it's about shape.

What do Yellow Fat and Brown Fat Look Like?

From my perspective as a surgeon with thirty years of experience cutting into bodies of all shapes and sizes, it's immediately apparent that yellow fat and brown fat look and feel and behave very differently.

If you look at yellow fat under a microscope, it's all white. It appears to have large vacuoles, which are large spaces inside a cell. The cell walls are stretched and there's very little fibrous tissue or blood vessels.

When I cut through yellow fat during surgery, there's little to no bleeding, which is very unhealthy; it's an indicator of how bad eating habits have a visible effect on the health of your tissues, even when you can't see them on the surface. Seeing yellow fat on the inside is like seeing the leathery, wrinkled skin on the outside of a woman who smokes and tans too much.

When I'm performing surgery on a healthy female patient, however — one who's nourished herself well and exercised often — I don't see yellow fat. I see firm brown fat in certain areas of the body — the areas that define the patient's gender.

Your body has well-defined areas where fat cells are located: on top of the muscles (subcutaneous, deep fat), in the abdomen (intra-abdominal fat), and in the organs (like the fat in the liver, for example). We're born with the number of fat cells, or adipocytes, that we'll carry through life; these cells can get larger or smaller as you gain or lose weight, but they can't multiply.

In each area, there is a predetermined network of connective tissue to organize and form the fat cells, a certain number of blood vessels to supply the fat with nutrients, and a certain number of lymphatics to drain the fatty tissue. If the size of the fat cells does not overwhelm the network of connective tissue; if the blood supply keeps up with the metabolism of each cell so it functions at the optimal metabolic rate; and if the size of the cells does not overwhelm the lymphatic drainage channels, you have brown fat.

Brown fat gets its color from thick, fibrous tissue between its cells, as well as countless blood vessels. As a result, it looks brown — more of a tan color, actually — because blood is constantly supplying and replenishing the fibrous tissue and fat.

In addition, brown fat is compact and shapely. It looks youthful (because it is). Brown fat adheres tightly to the overlying skin and underlying muscles. This cohesive relationship of skin, fat, and muscle defines youth!

With yellow fat, on the other hand, the network of connective tissue is over-stretched due to the enormous fat cells, the equally stretched blood vessels course scantily through the cells, and cell membranes are loose and sometimes fragmented due to sluggish cellular metabolism that gets little nourishment because there's no blood to supply it. Yellow fat actually feels greasy as a result. Nor does it support the overlying skin or have the resilience to help contour the underlying muscles. It's blobby, with no defined volume. Or rather, its volume translates to old!

You can easily get an idea of what old yellow fat looks like every time you see a raw steak. When raw, the thick lumps of fat on the end are a dense, opaque white. It's got a very specific kind of greasy feel to it when you touch it.

(Continues...)

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Excerpted from Lose the Fat, Lose the Years by James R. Lyons. Copyright © 2009 James R. Lyons, M.D.. Excerpted by permission of St. Martin's Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents

Contents

Acknowledgments,
Introduction,
Part I Lose the Fat, Lose the Years Basics,
1. The Science Behind Lose the Fat, Lose the Years,
2. How You Age — And How Fat Plays Its Role: Hormone Category I,
3. How You Age — And How Fat Plays Its Role: Hormone Category II,
Part II Lose the Fat, Lose the Years Eating Plan,
4. How Lose the Fat, Lose the Years Eating Plan Is Different,
5. Four-Week Eating Plan for the Hormone Category I,
6. Four-Week Eating Plan for the Hormone Category II,
Part III Lose the Fat, Lose the Years Exercise Plan,
7. How Lose the Fat, Lose the Years Exercise Plan Is Different,
8. Exercise How-to's,
9. Four-Week Exercise Plan for the Hormone Category I — Beginner/Intermediate,
10. Four-Week Exercise Plan for the Hormone Category I — Intermediate/Advanced,
11. Four-Week Exercise Plan for the Hormone Category II — Beginner/Intermediate,
12. Four-Week Exercise Plan for the Hormone Category II — Intermediate/Advanced,
Appendix: Lose the Fat, Lose the Years Skin Care: Yes, It's All About the Fat!,
Index,