Older adults: Double your protein to build more muscle

You are what you eat, especially when it comes to how your body builds protein. It is well known that consuming protein stimulates the body's cells to build protein. However, getting older combined with eating less protein can lead to a decline in the body's muscle-building efficiency. Maintaining and building muscle is especially important for older individuals. Increased muscle mass can contribute to a healthier weight, better fitness and an improved quality of life. New research in the American Journal of Physiology -- Endocrinology and Metabolism explores whether the amount and timing of protein consumption make a difference in the body's net protein gains. Current US recommendations for daily dietary protein intake are 0.8 grams/kilogram of body weight (roughly 62 g of protein per day for a 170-pound person). Previous research has shown that older adults need a protein intake of at least 0.40 g/kg of body weight at each meal (roughly 31 g of protein per meal or 93 g per day for a 170-pound person) to encourage maximum protein synthesis. This represents a significantly higher amount of protein than the recommended dietary allowance (RDA) suggests. Researchers at the Center for Translational Research in Aging and Longevity at the Donald W. Reynolds Institute on Aging at the University of Arkansas for Medical Sciences set out to measure whether daily protein intake greater than the average American adult consumption leads to a greater net protein gain in older adults. They also examined whether the timing of protein intake made a difference in protein synthesis -- the process by which cells make protein -- and net protein gains. The research team studied 20 healthy adults between 52-75 years of age, randomly assigning them to one of four groups over a four-day test period. Two groups ate the RDA of 0.8 g/kg per day of protein: one group had even protein distribution across meals (33% of total protein at breakfast, lunch and dinner) and the other had an uneven protein distribution at meals (15% at breakfast, 20% at lunch and 65% at dinner). The other two groups ate double the RDA (1.5 g/kg day of protein) following the same even and uneven protein distribution patterns as the first two groups. The group that consumed double the RDA was supplemented with a pre-weighed milk protein concentrate (equal parts whey and casein) to ensure that they achieved daily protein goals of 1.5 g/kg day. All meals were prepared in prepared in the Metabolic Kitchen at University of Arkansas Translational Research Institute. The subjects recorded time and other details about the food they ate. The research team found that while the distribution of protein across meals did not make a significant impact, total amount of protein consumed did. "Although there was no clear effect of the pattern of protein intake in our study, we observed a definitive effect of a higher amount of protein intake in mixed meals on whole body net protein balance and muscle protein synthesis," the authors wrote. "Whole body net protein balance was greater with protein intake above recommended dietary allowance." The article "Quantity of dietary protein intake, but not pattern of intake, affects net protein balance primarily through differences in protein synthesis in older adults" is published in the American Journal of Physiology -- Endocrinology and Metabolism. It is highlighted as one of this month's "best of the best" as part of the American Physiological Society's APSselect program.

 

FDA Panel Backs Appetite-Curbing Implant for Severely Obese

By Dennis Thompson
HealthDay ReporterLatest Diet & Weight Management NewsFDA Panel Backs Appetite-Curbing Implant for ObeseWhen School's Out, Weight Can Pile OnIs Breakfast the Key to Weight Control?Health Tip: If You Aren't Hungry, Don't EatDiabetes Drug Spurs Weight Loss in NondiabeticsWant More News? Sign Up for MedicineNet Newsletters!

TUESDAY, June 17, 2014 (HealthDay News) -- A new implant designed to curb the appetite by electrically stimulating stomach nerves may have moved closer to U.S. Food and Drug Administration approval on Tuesday.

The device is aimed at severely obese adults who have failed to slim down using traditional methods, but don't want, or can't have, weight-loss surgery, the device's manufacturer, EnteroMedics Inc., said in its application for FDA approval.

The FDA's nine-person Gastroenterology and Urology Devices Panel -- a key advisory committee -- voted 8 to 1 that the Maestro Rechargeable System is safe when used as designed, and 6 to 2 (with one abstention) that the device's benefits outweighed its risks.

The panel was less decisive on a third vote, on whether the device would be effective for patients: On that vote, 4 panelists voted yes while 5 voted no.

The FDA is not obligated to follow the decisions of its advisory committees, but it usually does.

In the United States, more than one-third of adults are obese, according to the U.S. Centers for Disease Control and Prevention. This increases their risk of serious health issues such as heart disease, diabetes, depression and cancer, experts say.

Despite this, "we have very few tools at our disposal compared with other chronic diseases," said Martin Binks, an associate professor of nutritional sciences at Texas Tech University who was scheduled to testify before the FDA panel on behalf of the Obesity Society.

"We certainly are encouraged by the FDA's recent willingness to review treatments for obesity," Binks said.

The Maestro Rechargeable System sends electrical signals to nerves around the stomach that help control digestion. These signals block the nerves, decreasing hunger pangs and making the person feel full, the St. Paul, Minn.-based manufacturer said.

In clinical trials, obese people with a Maestro implant lost an average 8.5 percent more weight than others who received a fake implant, the device maker said.

"The Maestro Rechargeable System is a safe and effective treatment option for obese individuals who have failed more conservative weight reduction interventions such as diet/exercise and pharmacotherapy, but are not able or willing to undergo more aggressive bariatric surgical options," the device company said in FDA briefing papers.

The Maestro consists of a "pulse generator" surgically implanted under the skin of the chest wall. This delivers high-frequency electrical pulses to leads laid along two trunks of the vagus nerve, which helps control the function of many organs in the abdomen.

The device is intended in use for people with a body mass index (BMI) of at least 40, which is extremely obese. BMI is a measurement of body fat based on height and weight.

EnteroMedics said the Maestro also could be used in people with a BMI of at least 35 who have health problems related to their obesity and have failed to lose weight through other programs. (A BMI of 30 is the threshold for obesity.)

The FDA advisory committee's review included results from a clinical trial that involved more than 200 morbidly (severely) obese people in the United States and Australia. Of those, 157 received a Maestro implant and 76 received a fake implant.

All of the participants then went through a standard weight management program, which consisted primarily of 15-minute counseling sessions. The program did not include more intense interventions such as very low calorie diets, mandatory exercise programs or portion-controlled meals.

Over the course of a year, study participants with the Maestro implant lost just over 24 percent of their excess weight on average, compared with nearly 16 percent of excess weight loss for people who received fake implants.

More than half the participants lost at least one-fifth of their excess weight, and 38 percent lost at least one-quarter of their excess weight, according to the researchers.

EnteroMedics added that people with fake implants regained about 40 percent of the weight they had lost within six months of the trial's end, while the people with the Maestro device appeared to sustain their weight loss.

The device appears to be largely safe, with only about 4 percent of patients suffering a health problem because of the implant, the FDA's report on Maestro said.

However, the Maestro is unsafe during MRI scans and would have to be removed if a person needed an MRI, according to the FDA.

How much weight should I lose?

 

The amount of weight each person should lose is partly a personal choice. So in some ways aim to lose the weight you want to lose. For some people it may be a matter of losing a couple of pounds for others it may be a lot more.

If you do not have a personal goal and are unsure how much weight loss to aim for, there are ways to work it out.

Below we have summarised some of the methods, most commonly used to classify people according to their weight and body measurements. These methods can help you determine if you are overweight, obese or even within a healthy weight range. These classifications are only a guide and they do come with their flaws so do use them as they intended; as a guide.

How to set your personal weight loss goals

1. Do not attempt to lose more than 1-1.5 kg per week

Regardless of how much weight you want to lose don’t aim in losing more than 1-1.5 kg per week. When it comes to weight loss ‘too much too fast’ is not recommended for health reasons. It may sound like a dieter’s heaven but trust me it is usually not good.

2. Do not fall on the underweight classification.

You may be on your ideal weight or even slightly underweight but you know that there is a bit of a tummy, or an annoying big bottom etc. Well maybe it is not weight loss what you should be looking for. Maybe just eating the right foods, or adding some exercise to firm the areas which bother you could be the answer. On the other hand it could just be the shape of your body, and learning to love what you got is even better.

3. The 2 most important things about weight are your health and being happy.

You may need to lose 200 lbs in order to reach your ideal weight but you don’t particularly want to be America’s next top model. Have the weight you feel comfortable with and happy with even if slightly over the line, as long as this does not affect your health. The truth is thin does not always mean healthy.

4. Don’t get obsessed with numbers such as your weight, your body mass index (see below), calories etc.

Firstly being obsessed may not be a good place to be, secondly all these numbers are guides and not a setting stone. You may find that you don’t lose pounds but inches and fat. How is that possible? Well weight loss can be more complicated than just losing weight; your body’s composition can change, as well as other factors.

Body measurements and classifications

Here we have summarized the following, body mass index (BMI) measurement, waist-to-hip ratio and waist circumference. You can use them as a guide to help you find your ideal range of weight. It is always best to use a combination of them for a better picture of your body’s weight.

For example, you may be within your ideal weight range but you may have a high waist circumference which could indicate a high risk to specific health conditions. In simple words you could be carrying a high amount of fat in your belly and this is linked to developing some diseases/conditions. Or on the other hand you could be exercising and carrying a lot of muscle which can lead to a high BMI (i.e. very common with athletes). This doesn’t mean you are overweight.

Ideally you can have direct body composition measurements, such as bioelectrical impedance, which can determine the percentage of fat, lean mass, and water in the body. However, this can be costly and sometimes hard to get.

Body Mass Index (BMI)

BMI is a simple way to classify individuals within ranges according to their weight and height.

BMI does not actually measure or show the amount of fat and non-fat mass in the body.

You can calculate BMI as follows:

BMI = (Mass (kg))/(Height (m))^2

BMI = weight divided by (height x height)

For example: If your weight is 60kg and your height is 1.70m then:

60 ÷ (1.70 x 1.70) → 60 ÷ 2.89 = 20.76

Your BMI is 20.76.

Once you have calculated your current BMI then you can look on the table below to see at which category you are. You can also look at table 2 to see height and weight recommended ranges.

Classification

Body Mass Index (BMI)

Underweight

<18.50

Severe thinness

<16.00

Moderate thinness

16.00 – 16.99

Mild thinness

17.00 – 18.49

Normal range

18.50 – 24.99

Overweight

≥25.00

Pre-obese

25.00 – 29.99

Obese

≥30.00

Obese class I

30.00 – 34.99

Obese class II

35.00 – 39.99

Obese class III

≥40.00

Female Height to Weight Ratio

Height

Low

Target

High

4′ 10″

100

115

131

4′ 11″

101

117

134

5′ 0″

103

120

137

5′ 1″

105

122

140

5′ 2″

108

125

144

5′ 3″

111

128

148

5′ 4″

114

133

152

5′ 5″

117

136

156

5′ 6″

120

140

160

5′ 7″

123

143

164

5 ’8″

126

146

167

5′ 9″

129

150

170

5′ 10″

132

153

173

5′ 11″

135

156

176

6′ 0″

138

159

179

Male Height to Weight Ratio

Height

Low

Target

High

5′ 1″

123

134

145

5′ 2″

125

137

148

5′ 3″

127

139

151

5′ 4″

129

142

155

5′ 5″

131

145

159

5′ 6″

133

148

163

5″ 7″

135

151

167

5′ 8″

137

154

171

5′ 9″

139

157

175

5′ 10″

141

160

179

5′ 11″

144

164

183

6′ 0″

147

167

187

6′ 1″

150

171

192

6′ 2″

153

175

197

6′ 3″

157

179

202

Waist –To – Hip Ratio (WHR)

WHR is often used to determine the overall health risk. Increased abdominal fat has been linked with increased risk of developing some conditions. WHR is another simple way of categorising individuals’ health risk according to the circumference of their waist and hip.

It is calculated as:

WHR =Divide the circumference of the waist with the circumference of the hips.

Place the tape around the waist and hips to the areas shown on the picture. The point at which the tape measure meets is the reading of the circumference.

Once you have calculated your WHR you can look at the table below to see if you are within a range which increases risk of developing health conditions. As mentioned it can be used in combination with the BMI.

For example if you are on a normal range BMI but have a high WHR you could be looking at losing weight from your abdominal area (belly). This could be easily achieved with a healthy diet and some exercise. Therefore your weight loss goal could only be a few pounds and even less than a stone but your concentration would be more in what foods you eat and how you can improve the condition of your belly.

Waist to Hip Ratio Chart

Male

Female

Health Risk Based only on WHR

0.95 or bellow

0.80 or bellow

Low Risk

0.96 – 1.0

0.81 – 0.85

Moderate Risk

1.0 +

0.85 +

High Risk

Waist circumference is a simplified way of the WHR measurement. Just measure the circumference of your waist as above. Waist Circumference it is often used to determine overall health risks in relation to the circumference of a person‘s waist. Waist circumference can be recommended for those people who may be classified within a healthy range with using BMI measurements but may have excess fat on their abdomen.

The table below shows the classifications of waist circumference in relation to the health risk. As mentioned earlier in the case where you need to lose abdominal fat, a healthy balance dietmay be most adequate. In addition you may not be measuring weight loss in terms of pound/kilos weight in general but in inches.

Classification

Waist Circumference

Men (cm)

Waist Circumference

Women (cm)

Risk of metabolic complications

Neither overweight nor obese

<94

<80

None

Abdominally overweight but not obese

≥94 and <102

≥80 and <88

Increased

Abdominally obese

≥102

≥88

Significantly increased

How much weight should you lose? 10 tips to help you decide

1. There is not one fits them all answer when it comes to translating measurement (i.e. BMI) with pounds to lose. There are a number of changes that your body will make during a day, a month and even more during a weight loss regime. There are different body types, genetics, ages, and 100s of other factors which are all pointing to one thing:

Everybody is an individual with different needs and circumstances. Even 2 people who appear to have the same height do not necessarily mean that they would have the same weight. Moreover, no one has a stable weight through all their day let along their whole life.

2. Use the calculations and measurements above to find in what range and category you are in. Are you overweight, in a risk of having a lot of abdominal fat, within normal weight range? But don’t forget they are a guide not a setting stone.

3. Once you have an idea of your body measurements you can start planning on what you need to concentrate on. This could be just losing a couple of pounds to feel more comfortable in yourself, or losing some inches of your tummy or losing more weight to get within a normal range of weight.

4. Don’t obsess over numbers. Above all is your health and satisfaction. Lowering the risk of developing health conditions and being at the weight you feel satisfied is a good place to start. If you are however borderline underweight or your goals bring you to an underweight range do reconsider. Your health is important and skinny does not translate to healthy. Start thinking that maybe you should start loving your own body.

5. It is important to think what is it you want to achieve. Regardless of what measurements say what is your own goal? Do you just want to go down a couple of dress sizes even if you are still in an overweight range? How much do you weigh then? For example if you are a dress size 18 and want to just go down to a size 16 your goal could be losing 1-2 stones.

This is only an example as each person’s body is different. The point is, do think where you want to be. Set your goal and review your progress.

6. Losing weight versus losing fat. Yes you don’t always have to see it on the scales. There is such a thing as losing fat mass but not necessarily translating to pounds but more in inches or sometimes it is not as clear at all. You could be putting lean mass on. Keeping a record of your measurements sometimes can give you a guide of what is going on. But don’t over obsess.

7. This brings us to the point of don’t just look at finding an exact weight goal from day one. Keep in mind that you did not put on the weight in one day so it is unlikely that you will lose it in one day.

If you have quite a lot of weight to lose set a 2 week goalsto start from. It takes about 2 weeks for your body to make long term changes and adapt (this can vary depending on each individual).

Monitor your diet and weight loss and body changes (i.e. lost inches, lost pounds, to hard diet to follow etc.). After that, set your weekly goals and monthly goals. For example you want to lose 10lbs in one month, so you will aim for approximately 2lbs per week. It may be that one week you lose 1lb and one week you lose 3lbs but overall you have reached your monthly goal.

Over the time you will know at which point you are happy with what you have achieved.

8. Do it healthy. I think I have already said that a few times. Well here it goes once again. Being healthy is more important than being thin and thin does not always mean healthy. Aiming for a healthy body state, a change towards a healthier diet and lifestyle rather than stressing about how many pounds you should be is probably a better thing to do.

9. If your weight loss is for mainly health reasons then it is also advisable to consult an appropriate medical professional. A medical professional should provide you with the guidance you need regarding your health and weight.

I know that sometimes physician may tell you that you must lose weight for your health but often don’t tell you how or how much. Insist in guidance. Don’t be afraid to ask for advice and more information. It is your health and this is their job.

10. In that matter it is always recommended to advise a medical professional before taking any exercise or diet regime, especially if you there are pre-existing health complaints.

How much weight should I lose?
Hara Hagikalfa
Mon, 19 Nov 2012 08:47:44 GMT

Do You Know How to Lose Stubborn Belly Fat?

 

Do you know how to lose stubborn belly fat? Take the following multiple choice quiz and see if you know all there is to know about how to shrink you waistline and keep the inches off.

(1) What types of foods contribute to excess fat in the abdominal area?

(a) Foods high in monounsaturated fats, such as nuts, seeds and dark chocolate.
(b) Fried foods
(c) High protein foods
(d) All of the above

Answer: (b) Fried foods often add unwanted inches to the abdominal area as the majority of their calories come from saturated fat. This type of fat is made from animal products and is also known to raise the level of cholesterol in the bloodstream. Therefore, fried foods are not only bad for your waistline but for the health of your heart as well. Foods high in monounsaturated fats are actually good for the abdominals if they are consumed in conservative portions. High protein foods speed up the metabolism and therefore help burn fat.

(2) What types of foods should be eliminated from the diet if you want to lose stubborn belly fat?

(a) Eliminate all sugary foods such as doughnuts and pastries.
(b) Toss out any foods that contain trans fats, such as chips from the vending machine.
(c) Remove low-fat dairy foods.
(d) Both (a) and (b)

Answer: (d) – Both (a) and (b) are the correct answers. Low-fat dairy foods, such as yogurt or skim milk are actually helpful in getting rid of belly fat as they release fat from fat cells in the abdominals and therefore reduce the amount of fat that is absorbed.

(3) Which food actually increases the body’s capacity to burn calories and therefore reduces belly fat?

(a) Chili peppers
(b) Oat or rice bran
(c)  Asparagus
(d) None of the above

Answer: (a) Chili peppers. Hot peppers of any kind contain capsaicin which increases the capacity for the body to burn calories by as much as five to ten percent.

(4) What is the best way to speed up the metabolism and therefore reduce fat from the belly?

(a) Eat foods high in protein, such as egg whites, chicken, fish, nuts, seeds as well as certain berries.
(b) Consume nutrient-rich foods such as fruits and vegetables.
(c) Drink plenty of water.
(d) All of the above.

Answer: (d) All of the above. Combined, all of the above approaches work as they speed up the body’s ability to burn calories and therefore reduce belly fat.

(5) When trying to lose weight, it’s helpful to detox the system to flush out any impurities so you can burn fat more efficiently. Which of the following fruits then is particularly useful in flushing out the kidneys?

(a) Kiwi
(b) Apple
(c) Cranberries
(d) Apricots

Answer: (c) Cranberries are specifically helpful in flushing any impurities from the kidneys. In fact, they are often used in clearing infections from the urinary tract.

(6) By adding fiber to your diet, you can significantly lose belly fat. Therefore, by simply doubling your fiber intake, how much weight, on average, can you lose in a year?

(a) 5 pounds
(b) 15 pounds
(c) 10 pounds
(d) None of the above. You can’t lose weight by merely doubling the amount of fiber you consume.

Answer: (c) 10 pounds. It’s been shown that if you simply alter your eating habits and include foods that contain more fiber, you will also see a lower number on the bathroom scale.

(7) Which of the following exercises is the best exercises to lose belly fat?

(a) Crunches
(b) Lifting Weights
(c) Running
(d) Both (b) and (c)

Answer: (d) Both (b) and (c) are the correct answers. Although crunches are good for toning and strengthening the abdominal area, they will not necessarily reduce the fat. The only way to burn fat is by speeding up the metabolism. A cardio workout like running assists in increasing the heart rate and the body’s ability to burn fat and calories.

Used in conjunction with resistance trainingor an anaerobic exercise such as weightlifting, you will indeed lose weight in the abdominal area. That’s because resistance training causes you to keep burning calories even after you’ve completed your session of exercise.

(8) Which of the following beverages will aid in reducing one’s waistline?

(a) Skim milk
(b) Coffee
(c) Green tea
(d) Both (a) and (c)

Answer: If you said (d) – both (a) and (c), you are correct. Skim milk is a low-fat dairy product. Any low-fat dairy product is helpful in lowering the amount of absorbed fat in the abdominal region and therefore reduces any accumulation of fat. Green tea too is a good beverage to consume if you want to reduce inches from your waist as it’s been proven to boost the metabolism and therefore burn fat. On the other hand, coffee dehydrates the system and is not a good choice if you want to lose weight in the abdominal area. It’s important to keep hydrated when you want to burn calories and lose excess weight. So coffee isn’t the best choice when it comes to something to drink.

(9) Which of the following foods is not rich in fiber and not necessarily helpful in weight reduction?

(a) Chick peas
(b) Strawberries
(c) Potatoes with skins
(d) None of the above.

Answer: (d) None of the above. All of the foods listed are rich in fiber and can help you lose weight if consumed in conservative portions.

(10) If you must cave in to temptation, which of the following treats would be best to eat if you want to keep your belly washboard flat?

(a) One or two bites of dark chocolate with almonds.
(b) An ice cream sandwich.
(c) Pork rinds.
(d) None of the above.

Answer: (a) Believe it or not, it’s been found that you can eat a small amount of dark chocolate without any adverse effects. If you wrap it around a protein like almonds, then you’ll even obtain more benefits. Dark chocolate contains monounsaturated fat, which is produced from plants and is an acceptable food to eat provided you consume only a small portion as it’s also dense calorically.

How do you “weight in” when it comes to belly fat? Did you get most of the above answers right or do you need to do some more homework? Regardless of your score, remember to keep a healthy perspective, which is the best way to lose belly fat. You’re already on your way to losing weight if you can maintain a positive outlook.

Do You Know How to Lose Stubborn Belly Fat?
Hara Hagikalfa
Mon, 19 Nov 2012 14:24:20 GMT

Do You Know How to Lose Stubborn Belly Fat?

 

Do you know how to lose stubborn belly fat? Take the following multiple choice quiz and see if you know all there is to know about how to shrink you waistline and keep the inches off.

(1) What types of foods contribute to excess fat in the abdominal area?

(a) Foods high in monounsaturated fats, such as nuts, seeds and dark chocolate.
(b) Fried foods
(c) High protein foods
(d) All of the above

Answer: (b) Fried foods often add unwanted inches to the abdominal area as the majority of their calories come from saturated fat. This type of fat is made from animal products and is also known to raise the level of cholesterol in the bloodstream. Therefore, fried foods are not only bad for your waistline but for the health of your heart as well. Foods high in monounsaturated fats are actually good for the abdominals if they are consumed in conservative portions. High protein foods speed up the metabolism and therefore help burn fat.

(2) What types of foods should be eliminated from the diet if you want to lose stubborn belly fat?

(a) Eliminate all sugary foods such as doughnuts and pastries.
(b) Toss out any foods that contain trans fats, such as chips from the vending machine.
(c) Remove low-fat dairy foods.
(d) Both (a) and (b)

Answer: (d) – Both (a) and (b) are the correct answers. Low-fat dairy foods, such as yogurt or skim milk are actually helpful in getting rid of belly fat as they release fat from fat cells in the abdominals and therefore reduce the amount of fat that is absorbed.

(3) Which food actually increases the body’s capacity to burn calories and therefore reduces belly fat?

(a) Chili peppers
(b) Oat or rice bran
(c)  Asparagus
(d) None of the above

Answer: (a) Chili peppers. Hot peppers of any kind contain capsaicin which increases the capacity for the body to burn calories by as much as five to ten percent.

(4) What is the best way to speed up the metabolism and therefore reduce fat from the belly?

(a) Eat foods high in protein, such as egg whites, chicken, fish, nuts, seeds as well as certain berries.
(b) Consume nutrient-rich foods such as fruits and vegetables.
(c) Drink plenty of water.
(d) All of the above.

Answer: (d) All of the above. Combined, all of the above approaches work as they speed up the body’s ability to burn calories and therefore reduce belly fat.

(5) When trying to lose weight, it’s helpful to detox the system to flush out any impurities so you can burn fat more efficiently. Which of the following fruits then is particularly useful in flushing out the kidneys?

(a) Kiwi
(b) Apple
(c) Cranberries
(d) Apricots

Answer: (c) Cranberries are specifically helpful in flushing any impurities from the kidneys. In fact, they are often used in clearing infections from the urinary tract.

(6) By adding fiber to your diet, you can significantly lose belly fat. Therefore, by simply doubling your fiber intake, how much weight, on average, can you lose in a year?

(a) 5 pounds
(b) 15 pounds
(c) 10 pounds
(d) None of the above. You can’t lose weight by merely doubling the amount of fiber you consume.

Answer: (c) 10 pounds. It’s been shown that if you simply alter your eating habits and include foods that contain more fiber, you will also see a lower number on the bathroom scale.

(7) Which of the following exercises is the best exercises to lose belly fat?

(a) Crunches
(b) Lifting Weights
(c) Running
(d) Both (b) and (c)

Answer: (d) Both (b) and (c) are the correct answers. Although crunches are good for toning and strengthening the abdominal area, they will not necessarily reduce the fat. The only way to burn fat is by speeding up the metabolism. A cardio workout like running assists in increasing the heart rate and the body’s ability to burn fat and calories.

Used in conjunction with resistance trainingor an anaerobic exercise such as weightlifting, you will indeed lose weight in the abdominal area. That’s because resistance training causes you to keep burning calories even after you’ve completed your session of exercise.

(8) Which of the following beverages will aid in reducing one’s waistline?

(a) Skim milk
(b) Coffee
(c) Green tea
(d) Both (a) and (c)

Answer: If you said (d) – both (a) and (c), you are correct. Skim milk is a low-fat dairy product. Any low-fat dairy product is helpful in lowering the amount of absorbed fat in the abdominal region and therefore reduces any accumulation of fat. Green tea too is a good beverage to consume if you want to reduce inches from your waist as it’s been proven to boost the metabolism and therefore burn fat. On the other hand, coffee dehydrates the system and is not a good choice if you want to lose weight in the abdominal area. It’s important to keep hydrated when you want to burn calories and lose excess weight. So coffee isn’t the best choice when it comes to something to drink.

(9) Which of the following foods is not rich in fiber and not necessarily helpful in weight reduction?

(a) Chick peas
(b) Strawberries
(c) Potatoes with skins
(d) None of the above.

Answer: (d) None of the above. All of the foods listed are rich in fiber and can help you lose weight if consumed in conservative portions.

(10) If you must cave in to temptation, which of the following treats would be best to eat if you want to keep your belly washboard flat?

(a) One or two bites of dark chocolate with almonds.
(b) An ice cream sandwich.
(c) Pork rinds.
(d) None of the above.

Answer: (a) Believe it or not, it’s been found that you can eat a small amount of dark chocolate without any adverse effects. If you wrap it around a protein like almonds, then you’ll even obtain more benefits. Dark chocolate contains monounsaturated fat, which is produced from plants and is an acceptable food to eat provided you consume only a small portion as it’s also dense calorically.

How do you “weight in” when it comes to belly fat? Did you get most of the above answers right or do you need to do some more homework? Regardless of your score, remember to keep a healthy perspective, which is the best way to lose belly fat. You’re already on your way to losing weight if you can maintain a positive outlook.

Do You Know How to Lose Stubborn Belly Fat?
Hara Hagikalfa
Mon, 19 Nov 2012 14:24:20 GMT

How to lose weight if you have a slow metabolism

 

People often refer to as having a slow or a fast metabolism. This categorization has also been used some times to explain why some people may put on weight easier or slower and /or why they can fail losing weight. Is there such a thing as slow metabolism and if so what can someone do in order to lose weight?

This article will look into some basic metabolic principles and how does energy expenditure (calorie burning) work so as to understand better how to lose weight if you have a slow metabolism.

What is the metabolic rate?

In order to understand what ‘slow’ or ‘fast’ metabolism is and how it affects weight gain, we will first explain some basic metabolic principles. Firstly metabolism is the combination of processes that take place in the body in order to function and maintain life. The means in which we take in nutrients and deliver energy as required is called metabolic regulation.

The rate in which the cells break food into energy (or simplified the rate in which we burn calories) is the metabolic rate. So when people usually refer to a ‘slow’ or ‘fast’ metabolism they usually refer to the metabolic rate.   

Each person’s metabolic rate depends on genetics, hereditary factors and amount of lean body mass (i.e. body mass minus fat such as in adipose tissue). However, it must be noted that in the general healthy population these differences are very small and metabolic rate on its own will not necessarily lead to measurable weight changes.

How does the metabolic rate work or measured?

The diagram bellow is a simplified way of explaining how the metabolic rate works.

An important thing to understand here is that regulation of energy metabolism and body weight takes place by highly complex systems and is not as simple as ‘slow’ and ‘fast’ metabolism.

What affects metabolic rate?

A second step is to look into which factors can cause substantial changes in the metabolic regulation and affect the metabolic rate and what makes some people to burn calories slower or faster. Some of these can affect directly the metabolic rate and others can affect hormones or organs which are involved in metabolic regulation and result in dysfunctional metabolism.

Some of the factors are summarised in table1 below; for the purposes of this article we will concentrate only at the aspects which can cause the metabolism to slow down.

Condition / factor
Effects

1. Thyroid dysfunction
Hypothyroidism: in simple words is when the thyroid gland does not produce enough thyroid hormones. One of the effects of hypothyroidism is decreased metabolic rate, and changes in the metabolic regulation. Weight gain can be common in hypothyroidism, not only due to the slowing down of the metabolic rate and the hormonal changes but also as a result of other symptoms. Symptoms such as fatigue, depression, and weakness can lead to decreased physical activity and associated bad eating habits.

2. Genetic conditions / diseases
There are a number of different conditions and these can range in the way they affect metabolism and weight gain. However, it is beyond the scope of this article to look into each one in details.

3. Very low calorie intake
This could include very low calorie diets, fasting for religious or other purposes, anorexia etc. Metabolism slows down to conserve energy and its own stores. Also muscle mass can be lost which would further decrease the metabolic rate.

4. Sleep deprivation
Chronic lack of sleep does not directly lower metabolism. It affects production of some hormones which are involved in metabolic and appetite regulation.

5. Stress
Stress affects hormone production which indirectly influence metabolic rate. Stress can have a dual effect. For some people it indirectly increases metabolic rate and for some it decreases it.

6. Menopause
During menopause a number of hormonal changes take place some of which influence metabolism. Menopause has been associated with low energy expenditure at rest and exercise and increase in central fat deposit and fasting insulin levels.

7. Age
Metabolic rate decreases with age. Some scientist will argue that the decrease in the metabolic rate starts as early as 25 years of age. One of the reasons for metabolic rate changes is the decrease of muscle mass with age.

How to increase your metabolism?

1. Consult a medical professional: In cases where metabolic changes and weight gain are due to medical conditions/disorders or you have any concerns, the best way forward is to consult the appropriate medical professional. It is important to receive the appropriate medical treatment for any medical conditions, as these could have serious implications to health if not treated properly. In addition, for some medical conditions it is important to follow the appropriate and recommended diets.

You could try every trick on the book for metabolism or weight loss but if not appropriate you could actually be harming yourself and worsening a condition.

2. Increase your muscle mass: Probably one of the most important ways of increasing the metabolic rate. With exercise is not just a matter of burning calories while we exercise. The more muscle mass we have in our body the higher the metabolic rate at rest. In the average healthy person what makes the difference in having a ‘lower’ or ‘faster’ metabolism is muscle mass (more specifically what is called lean body mass which is the muscle mass and organs).

Any form of physical activity will increase the rate in which we burn calories so you don’t necessarily have to join the gym, simple things such as going for a walk, taking the kids swimming, or cleaning the house can help.

3. Avoid very low calorie diets: As mentioned above very low calorie diets can decrease the metabolic rate (see table 1). In order to lose weight decreasing the calorie intake may be necessary and metabolic rate may show some decrease in order for the body to adapt. The recommended calorie intake is 1500-2000 kcal per day for women and 2000-2500 kcal for men.

These are just guidelines and calorie intake does depend on individual factors such as levels of physical activity, age and body build. For a sedentary person who consumes 3000 calories a day is safe to aim reducing the calories within the recommended ranges. For a sedentary person whose calorie intake is within the upper recommended limits then a small decrease up to 500 calories should be sufficient and safe.

There are healthy ways of decreasing calories or increasing energy expenditure instead for losing weight without having to resolve into very low calorie diets.

4. Do not skip meals: Delaying having breakfast will actually help in burning more fat as fuel. However, skipping meals does not help your metabolism. Some scientist will argue that the body needs both periods of fasting and periods of feeding. This could help in improving metabolic flexibility which is the ability of the body to adapt easily in utilizing carbohydrates (sugar) and fats as a fuel and transition between them.

In very simple terms the systems becomes more efficient. In other words avoid loads of small meals and snacks (healthy or not) but aim to have all the meals in a day (i.e. breakfast, lunch and dinner).

5. Increase protein intake: Some studies have shown that protein does help in increasing the metabolic rate. However, you do need to include carbohydrates as well as very low carbohydrate intake can have negative effects in thyroid hormone production.

6. Caffeine: Caffeine is considered to increase the metabolic rate and the use of fat as fuel. However, caffeine is a stimulant and can induce a stress response among other negative effects. Therefore, it would not be recommended to have large amount of caffeine especially if you are experiencing other day to day stresses.

7. Sleep well: As mentioned earlier sleep deprivation can affect the body’s metabolic processes. Sleep is important for the body and it does allow it to reset itself. A good night’s sleep can make miracles for your body in every aspect.

8. De-stress: As with sleep, stress can have negative effects, not only for your metabolism. If you are actually one of those people who lose weight when under stress you may be tempted to think that is not a bad thing. Chronic stress can have number of implications to health and could actually result in chronic conditions.

9. Cold: Cold does increase metabolic rate as the body works harder in order to sustain its body temperature. Some people have gone as far to create the ‘cold diets’ in which they recommend to drink iced water and turn the heating off in the winter.

Although in cold weather we do burn more calories, chronic exposure to cold can actually lead into weakening of the immune system and being ill. So torturing yourselves with a T-shirt in the snow or with iced baths is definitely not recommended. Dress appropriately at all times and just simple appreciate that in the winter you will be using more calories.   

How to lose weight if you have a slow metabolism
Hara Hagikalfa
Mon, 19 Nov 2012 14:46:44 GMT

Pilates for weight loss – Can you lose weight with Pilates?

 

What is Pilates?

The Pilates technique was introduced by Joseph Pilates as a form of exercise in America (1926) and ever since they have grown into popularity and are now accepted in their use. Through the years they have evolved into different techniques (i.e. STOT Pilates, modified Pilates APPI technique, contemporary Pilates and so on) using apparatus such as the reformer, with books written about them, and DVDs for people to take home and practice.

The supporters and developers of different Pilates techniques claim a number of benefits to their name from improving posture and balance to losing weight, and those who use them will vouch that miracles do happen.

Different Pilates methods

Although the different Pilates methods developed can vary in their technique, they are all based in the ‘classic’ technique created by Joseph Pilates. In its essence the ‘Pilates method’ is a series of exercises which use the body’s own weight and resistance. In theory, it teaches the body how to use its own mechanisms to recruit the ‘core’ muscles throughout the body.

Pilates exercises can be practiced as mat based and/or machine exercises and cover multiple levels of ability, with difficulty and intensity of exercises increasing as the level of ability progresses.

The Pilates method is based in 6 core principles: 1. Breathing, 2.Centering, 3.Precision, 4.Control, 5.Concentration, and 6.Flow.

Pilates for weight loss: the science

Research in Pilates in general tends to be of poor quality and has been a controversial subject. One of the main reasons is because there are actually so many different techniques/methods and variety of exercises it makes hard to test all of them in a study. Research is limited into specific exercises and/or exercises routines making it difficult for clear cut conclusions to be made.

There is very little research which has looked into Pilates in weight loss and is not of high quality. The little research that has been carried out does suggest that Pilates exercises can help to lower the Body Mass Index (BMI)and achieve weight loss. However, due to the limited amount of good quality studies available there is no strong scientific evidence to support a statement such as ‘Pilates will lead to weight loss’.

In theory it is a form of physical activity, and as with any kind of physical activity some energy expenditure and some fitness gains will be achieved.

How to lose weight with Pilates?

Here is a step-by-step guide on how to lose weight with pilates and generally what you need to have in mind when choosing Pilates for weight loss.

Pilates is not the appropriate exercise choice if you are looking to increase calorie expenditure radically or you need to achieve large improvements in aerobic and strength components. Pilates exercises, especially those for beginners, are a more ‘gentle’ form of exercise and will not result in burning huge amounts of calories.

For those who are in general inactive and do not exercise at all Pilates will provide a challenge to the muscles and could result in higher energy expenditure (in very simple terms calorie burning).

Energy expenditure can increase in more advanced levels and/or with the use of apparatus such as the Reformer, and the Cadillac. The apparatus provide resistance, and increase the difficulty of the exercise and in result the effort made to carry out the exercise. Some mat-based techniques tend to use apparatus such as gym balls and thera-bands (resistance elastic bands) which can similarly increase resistance and muscular effort.

5 Steps on how to lose weight with pilates

1. Always start at an appropriate level. At a beginners levels exercises may not appear as they provide any muscular benefits or may seem very easy. It is easy to want to jump to a higher level which could provide you with more challenge, more calorie burning, and faster. However, one of the principles in which Pilates exercises are based on is precision and this is for a reason.

• For exercises to provide the muscular and fitness benefits they are aiming to provide.
• To avoid injuries. If any exercise is not performed properly and to the appropriate difficulty level, it can lead to back injuries, muscle strains, joint and ligament injuries etc.

2. Choose a technique/method/class which most suits you individually. There is not one technique proven to yield better results than another. When choosing a class is good to know what certifications the teacher has. Prefer teachers which have completed full courses from reputable colleges/institutes or have combination of qualifications such as fitness instructors, physiotherapist etc.

Regulations on Pilates certifications are not strict or very clear cut and a number of instructors may have just completed a weekend course which in some cases does not provide them with the appropriate skills.

3. Avoid fanatic schools that tend to preach extreme practices. For example that the only way is contracting the abdominal muscles 24/7. You can practice some elements of Pilates when sitting in your office, in the car, or watching TV, however, it is not natural to have any muscle contracted constantly.

4. Avoid home exercises. Unless you are an experienced fitness instructor is best to avoid DIY exercises at home. Not trying to undermine the home exercise regimes, however, in the case of Pilates exercises precision and control is vital. Not only for the wanted fitness gains to occur but also to avoid injuries. Carrying out exercises, at the beginning at least, supervised by a certified professional will have the benefit of carrying exercises in the correct technique, keeping safe and working on the appropriate level and routine of exercises.

5. Health first. As with every form with exercise if you have any medical conditions consult a medical professional before starting. A medical professional will be the most appropriate person to advise you in terms of weight loss and exercise which will most suit any medical needs.

Benefits of pilates for weight loss

1. Pilates can in some terms provide a full body workout (i.e. a number of muscles work to stabilise the body while mobilising a joint). However, effects are more region specific. Pilates exercises concentrate on the deep and superficial muscles of the abdomen (tummy), back and gluts (hips). They tend to give a flat tummy effect by conditioning the abdominal muscles and improving posture.

They could also help with reducing fat deposition in the abdominal and waist area (what some people can refer to as ‘love handles’) and the hips. If a muscle becomes more conditioned and works more efficiently it will in return burn fat more efficiently. A six pack may take quite a lot of time and effort to achieve though.

2. Results of Pilates on weight loss may be more prominent in terms of losing ‘inces’ in and around the areas conditioned (see previous point) rather than in kilos lost.

3. It could be more suitable for people who to start off can’t sustain heavy or intense exercise or prefer classes rather than gym sessions. Additionally, it may be more suitable for those who just want a light firming form of exercise to top up their weight loss or just sustain a firm body shape.

4. For more radical results in achieving weight loss is best combined with other forms of exercise and physical activity.

5. As with every exercise, for muscular effects to take place it can take approximately 4 weeks. Moreover, any gains will depend on the intensity, duration and frequency of the exercise i.e. how long, how many times per week, how challenging for the muscles etc. These are the laws of physiology and apply to all kinds of exercise not just Pilates.

If you overload the muscles will not necessarily achieve better results faster. Muscles need an appropriate amount of challenge for fitness gains, and a good fitness professional should be able to provide you with the correct level, program and routine for your individual needs.

Pilates for weight loss – Can you lose weight with Pilates?
Hara Hagikalfa
Tue, 20 Nov 2012 16:12:16 GMT