Quick Notes August 18, 2014

Updated 8.18.2014; reformatted 8.22.2015
This version of quick takes on recent pieces I've found interesting is being written from the middle of the country, where I am establishing my oldest as she begins her next phase in life.

Once again, I have chosen to change the formatting of the site. The effort is an attempt to make the site easier to read on mobile devices, though only time will tell if that is the case. The formatting is supposed to scale with the size of the screen. There are other (and probably better) ways to accomplish this, but this was the easiest thing to try.

The "logo" is gone which makes me a bit sad, but this is a text driven site first and foremost, so it probably only matters to me.

It's harder for women to lose weight.

Really? Call the neighbors and wake the kids! This Washington Post article states the obvious, then lists a number of hints on how to try and increase your odds. I didn't find much with which to disagree in the article, but I saved the link for this quote:

Go vertical. Avoid staying sedentary all day long, Peeke says. Walk, stand and move around as much as possible to increase the secretion of mood modulator hormones such as serotonin, endorphins and dopamine. Simple moderate-intensity activities such as walking will help rein in appetite and help you stay energized.

NEAT Power (non-exercise activity thermogenesis)!

Anyone who's read much at all at this site knows that I am a huge proponent of NEAT. I'm not against formal exercise, not at all. In fact, recently, I've begun jogging again. However, while here with my daughter, staying with friends while we find a permanent situation, my routine has been completely gutted. I'm not exercising as I usually do (though I'm still doing daily yoga and push ups); I'm not eating as I usually do (though I'm still trying to limit portion sizes); but I am still trying to stand as much as possible. In fact, I'm standing while typing this.

Standing isn't exercise, but it does increase the amount of NEAT for a given day. Standing doesn't expend as many calories as walking, a fact I lamented not too long ago. I don't know how my weight may be shifting while here, but I do know that trying to keep my NEAT up will help keep my weight from drifting too high.

This is also a good example of how NEAT is not only genetically determined, as many fitness sites and "gurus" claim. Choosing to stand rather than sit is not a matter of genes. It IS a matter of choice. And while it isn't always possible to stand in a situation, it is possible more often than most people realize. Such a simple thing, and so powerful an effect, I'm amazed it doesn't get more attention.

The one thing mentioned in the article with which I disagree is the notion that you should eat a particular number of times a day. Though it says to eat more than 3 times a day, at least it notes that you should stop eating for at least 3-4 hours. Personally, I think people have trouble not eating between large meals because they've trained their body to expect food that frequently.

The suburbs are killing us?

The thesis of this article in The Atlantic is that because in the suburbs people walk less. Less walking equals less NEAT and so people get fatter. Exercising an hour or two each week doesn't make up for the increased sedentariness.

Most of the article is about how architects are trying to change how developments are built. The problem is of course, that people LIKE cul de sacs, and the market caters to what people want and are willing to buy. I have no problem with the idea that cities can be built to encourage more walking, I just think that it's not necessary to wait until that change occurs to increase NEAT and decrease the amount of sitting. Just stand up, even if it's only for 10 minutes every hour. (Though standing isn't helpful if while doing so you go to get something else to eat. Although even then at least you're up and moving.)

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