We hear so many tips and trick about weight loss that it may leave you wondering which tips are the best and which tricks are really tricks? Let's look at how food and exercise affect metabolism and weight loss to help us understand why some of these tips and tricks work or don't work.
Lately you may have heard a lot about low carbohydrate diets and claims that they are working and that people are getting healthier without paying attention to the amount of fat they are eating. You may have even heard that the USDA is looking at changing the food pyramid.
There is a major flaw in the low fat diet plan and scientist is finally admitting it. Very little Cholesterol comes from diet. Our body manufactures most of the Cholesterol from Carbohydrates. The culprit is Insulin which is turning carbohydrates into fat is.
Insulin is vital to life because it regulates blood sugar, controls the storage of fat, regulates the liver's production of cholesterol, functions as a growth hormone, is important in appetite control, and drives the kidneys to retain fluid and much more. Although it is absolutely essential to life, but too much of a good thing can sometimes cause problems. Too much insulin can cause fat storage, cholesterol production and is caustic to the blood vessels. Insulin, by activating or inhibiting various metabolic pathways, can make us sleepy, hungry, satisfied, dizzy, lightheaded or bloated.
As we age our insulin receptors become less sensitive to insulin so the body overproduces insulin to meet what it thinks is it needs. By carefully monitoring the types and amount of carbohydrates we eat we can clean up our insulin receptors. Decreased insulin receptor site sensitivity is frequently the problem that Type II Diabetics (Adult Onset Diabetics) have.
Not mixing certain food types is a dietary concept out there now that actually makes some sense. As an example: After a fat free ice cream cone, our body produces more insulin than it needs because of the plugged insulin receptors. The insulin does what it is supposed to; it lowers your blood sugar level but then there is extra insulin circulating around so it goes to work and turns some fat into cholesterol and stores some fat somewhere else incase you decide to skip supper tonight. By decreasing your intake of concentrated sweets, like sugar sweetened food and not overeating starches like breads, pasta and potatoes you may keep your body from the overproduction of insulin. Carbohydrates actually have a metabolic affect that make any fat you eat worse for you. Carbohydrates affect the hormone balance in your body to add to depression, lack of energy and mood swings.
Exercise really is the key for healthy weight loss. By increasing the strength and mass of your muscles you are better able to burn calories. Exercise makes the rest of your everyday activities easier therefore burning up more calories not only from the exercise but from having more energy to complete your daily activities. Having that energy is more likely to keep you busy so you think about eating less often.
Not eating 3 hours before bedtime is something we may all have heard that will help you loose weight. We know that if you go to bed shortly after a big meal you don't sleep as well and you also don't have a chance to “work off” your meal but their is also another big factor.
Human Growth Hormone (hgh) is produced at night to help our body build and repair muscle. If we eat a carbohydrate within 2 to 3 hours of sleep time our body will not produce near as much of this hormone.
Exercise first thing in the morning now makes some sense too. If we have not eaten after the evening meal our body in the morning is fasting. If exercise is done before breakfast it forces the body to burn fat. And if followed with a protein breakfast it would keep the body in the “fat burning” (glycogen dominant) phase a little longer.
Quality protein sources like that found in meat, eggs, fish, and nuts is the best and quickest way to build lean body mass. Lean body mass (muscle) will help to burn calories. Because carbohydrates are what turns dietary fat into body fat it is healthier to avoid the carbohydrates than to avoid the fat because frequently by avoiding naturally occurring fats you also avoiding good quality protein sources.
Protein requirements are figured based on lean body mass so it is difficult to state the requirements. An average sized adult female (about 140 lbs) requirements are 50 grams protein a day but may need to be as high as 75 grams when very active during an exercise program. For an average adult male (about 175-180lbs) is 65 grams and could be as high as 90 grams a day during an exercise program.
Lately you may have heard a lot about low carbohydrate diets and claims that they are working and that people are getting healthier without paying attention to the amount of fat they are eating. You may have even heard that the USDA is looking at changing the food pyramid.
There is a major flaw in the low fat diet plan and scientist is finally admitting it. Very little Cholesterol comes from diet. Our body manufactures most of the Cholesterol from Carbohydrates. The culprit is Insulin which is turning carbohydrates into fat is.
Insulin is vital to life because it regulates blood sugar, controls the storage of fat, regulates the liver's production of cholesterol, functions as a growth hormone, is important in appetite control, and drives the kidneys to retain fluid and much more. Although it is absolutely essential to life, but too much of a good thing can sometimes cause problems. Too much insulin can cause fat storage, cholesterol production and is caustic to the blood vessels. Insulin, by activating or inhibiting various metabolic pathways, can make us sleepy, hungry, satisfied, dizzy, lightheaded or bloated.
As we age our insulin receptors become less sensitive to insulin so the body overproduces insulin to meet what it thinks is it needs. By carefully monitoring the types and amount of carbohydrates we eat we can clean up our insulin receptors. Decreased insulin receptor site sensitivity is frequently the problem that Type II Diabetics (Adult Onset Diabetics) have.
Not mixing certain food types is a dietary concept out there now that actually makes some sense. As an example: After a fat free ice cream cone, our body produces more insulin than it needs because of the plugged insulin receptors. The insulin does what it is supposed to; it lowers your blood sugar level but then there is extra insulin circulating around so it goes to work and turns some fat into cholesterol and stores some fat somewhere else incase you decide to skip supper tonight. By decreasing your intake of concentrated sweets, like sugar sweetened food and not overeating starches like breads, pasta and potatoes you may keep your body from the overproduction of insulin. Carbohydrates actually have a metabolic affect that make any fat you eat worse for you. Carbohydrates affect the hormone balance in your body to add to depression, lack of energy and mood swings.
Exercise really is the key for healthy weight loss. By increasing the strength and mass of your muscles you are better able to burn calories. Exercise makes the rest of your everyday activities easier therefore burning up more calories not only from the exercise but from having more energy to complete your daily activities. Having that energy is more likely to keep you busy so you think about eating less often.
Not eating 3 hours before bedtime is something we may all have heard that will help you loose weight. We know that if you go to bed shortly after a big meal you don't sleep as well and you also don't have a chance to “work off” your meal but their is also another big factor.
Human Growth Hormone (hgh) is produced at night to help our body build and repair muscle. If we eat a carbohydrate within 2 to 3 hours of sleep time our body will not produce near as much of this hormone.
Exercise first thing in the morning now makes some sense too. If we have not eaten after the evening meal our body in the morning is fasting. If exercise is done before breakfast it forces the body to burn fat. And if followed with a protein breakfast it would keep the body in the “fat burning” (glycogen dominant) phase a little longer.
Quality protein sources like that found in meat, eggs, fish, and nuts is the best and quickest way to build lean body mass. Lean body mass (muscle) will help to burn calories. Because carbohydrates are what turns dietary fat into body fat it is healthier to avoid the carbohydrates than to avoid the fat because frequently by avoiding naturally occurring fats you also avoiding good quality protein sources.
Protein requirements are figured based on lean body mass so it is difficult to state the requirements. An average sized adult female (about 140 lbs) requirements are 50 grams protein a day but may need to be as high as 75 grams when very active during an exercise program. For an average adult male (about 175-180lbs) is 65 grams and could be as high as 90 grams a day during an exercise program.
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