Showing posts with label weight. Show all posts
Showing posts with label weight. Show all posts
Diet and Exercise Key to Age Related Weight Gain
Tuesday, April 29, 2014
(Article first published as Physical Activity Limits Age-Related Weight Gain, Diet and Exercise Key to Weight Loss on Technorati.)
Physical activity level is an important part of a successful weight loss regimen. Physical activity duration has been shown to be predictive of weight gain over the years, and can influence critical health biomarkers that predict risk of disease. Research indicates that while regular exercise is important to weight loss and maintenance goals, it cannot be used as a sole means to avoid age-related weight gain.
People naturally tend to gain weight as they age due to lowered metabolic rate without a corresponding reduction in calories. The results of a study published in the Journal of the American Medical Association show that women who attain a high level of physical activity when young are significantly more likely to avoid excess weight gain during mid and later life.
Spending too much time in front of your television is not good for your health or your waistline. In addition to weight gain, television watching has been shown to increase the risk of developing high blood pressure, metabolic syndrome, and heart disease. The lack of physical activity means calories are burned at a low base rate and we usually pack on extra calories with processed snack foods.
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Study Finds Physical Activity is Part of the Weight Gain Solution
The study followed more than 3,500 women over a period of 20 years. Participants were evaluated for weight, BMI, waist circumference and dietary habits at the beginning of the trial and at six intervals thereafter. Women with the highest levels of physical activity that exercised for at least 150 minutes each week gained 20 pounds over the 20 year period, while those with the lowest levels gained more than 33 pounds.
Television Watching Linked to Excess Weight
Information revealed in the Medicine and Science in Sports and Exercise journal confirms that television watching causes metabolic changes in the body that cause cardiovascular disease. Further, the amount of time spent watching TV is directly related to weight gain. Time in front of the TV is time you aren’t physically active and burning calories.
Get Moving and Eat Less!
We have all heard the importance of exercising more and eating less for the benefit of our health and waistline. Research studies repeatedly confirm the importance of staying active. Exercise causes important metabolic changes in our body that determine how we burn and store fat. Physical activity naturally releases sugar from the blood into our cells and muscles to be burned as fuel and prevents insulin resistance and the road to diabetes.
While exercise is part of the answer to prevent age-related weight gain, reducing calories is also essential. Women with the highest activity levels still put on an average of one pound per year by mid-life. As those women reach their senior years, they could be carrying an extra 50 to 75 pounds, placing them at greatly increased risk for heart disease, cancer, diabetes and dementia.
The answer to the age-related weight problem is a healthy balance between regular physical activity and lower caloric intake. Plan 150 minutes of exercise each week, turn off the TV and limit calories from processed foods, sugary drinks and ined breads, pasta, rice and desserts. With a little discipline you can win the age-related weight loss battle and lower your risk of disease.
Tips To Lose Weight
Sunday, April 27, 2014
Goodbye to fat
You have beautiful align crunches and cardio workouts , your abs will still be hidden under the fat if the pizza and fries are the mainstay of your diet. If you want to lose weight , follow these 10 recommendations to clean up your diet.
Introduction to lose weight
Start with the basics: to lose fat , you must burn more calories than you consume , and thats all. To calculate the number of calories per day , first determine your BMR ( MB) : it is the caloric expenditure resulting from normal daily activities except exercise. Basal metabolism can be estimated with this calculation : the weight of the body multiplied by 25.3 .
Next, determine the number of calories you burn through sport in a typical day : a half- hour of weight training burns about 200 calories and half an hour of moderate - intensity cardio burns about 350 in high .
Add up your metabolism and caloric expenditure induced by exercise and keep your calorie intake below the value obtained . To calculate your caloric intake , you can help yourself to our table calories.
Spread your meals
Gone are the three classic daily meals ! Whatever the number of calories consumed each day , it is imperative to split equally between 5 to 6 small meals . Whenever you eat , the metabolism increases due to digestion and thermogenesis . On the other hand , by making smaller meals , you are sure not to overeat , if the excess calories will probably be stored as fat .
A cure vegetable
No, he is not eating fries while watching the football game , slumped on the couch. Vegetables are nutrient dense in other words, they provide optimal nutritional value associated with a minimum of calories. We are more satisfied and , theore , less likely to eat all junk . Aim for five servings of vegetables per day.
think protein
For the metabolism is very active , it is important to lose fat and not muscle! Because muscle hypertrophy occurs through the amino acids supplied by the protein , it is essential to eat every day. Moreover, as the proteins degrade slowly in the intestine, they are effective against the tension of the stomach.
However, we will stick to lean protein sources such as chicken breast and turkey without the skin , tuna , salmon and lean steak. Warning: no abuse because excess protein can also promote fat gain .
The fibers against fats
If body fat has a nemesis, it is the fiber of 100% calorie-free , fiber absorbs water , and with leu volume effect , they create a feeling of " fullness " that helps curb appetite . The fibers also regulate insulin levels in the blood , which contributes an important factor in weight control . The best sources of fiber are its cereal products , legumes and oats . Try to consume 25-35 grams of fiber per day.
Good fats
Again, it is important to eat foods satiating effect when trying to eliminate fat. It is for this reason that a slimming diet must paradoxically include lipids. By cons , it is "healthy " fats, ie unsaturated present in extra virgin olive oil , oil seeds ( like almonds and cashews ), lawyers and soybeans.
Breakfast
Metabolism naturally slows down during sleep. The goal is to restart at the earliest, hence the importance of the first meal of the day. A high protein meal ( 20-40 g ) with complex carbohydrates (such as oats ) and fruit should do the trick . You can also add a cup of coffee to aid digestion .
Moderate sugars
We do not ask you to follow the fashion of the Dukan diet and avoided almost entirely carbohydrates. After all, the body and especially your muscles need to work! However, it should be consumed in moderation because they cause insulin secretion. As this hormone stimulates the appetite , we tend to eat more. In addition, the excess sugar is stored as fat. Try to halve your portions of carbohydrates: So half a bun, a half potato and half a plate of pasta instead of a full serving .
Also make sure that your simple sugars consumption should be limited exclusively to the post-workout meal .
More snacks
In any system that slips , the " suspects " are the same sugary sodas , candy , chips, etc. . If there is no harm in making a feast from time to time , it is imperative to replace these destructive foods with healthier alternatives: instead of sodas we drink water or diet drinks , a portion replace fried vegetables , and for dessert , choose fresh fruit cup ice or milkshakes .
Reduce calories gradually
As you know , to lose weight , it is necessary that the energy costs are higher than the input. For cons , the right approach is not to suddenly switch 4000 calories to 2000 calories.
A drastic reduction in calories may encourage the body to burn muscle for energy , resulting in a slower metabolism .
The goal must be to preserve the noble tissue ( muscle) and get rid of the unwanted ( fat) . An average person should not remove more than 300 calories per day in their diet .
The Truth About HGH human growth hormone for Weight Loss
Monday, April 21, 2014
Can human growth hormone help you burn fat and build muscle?
A few small studies have linked HGH injections with fat loss and muscle gain. But the changes seen were minimal -- just a few pounds -- while the risks and potential side effects are not. And experts warn that HGH is not approved by the Food and Drug Administration (FDA) for weight loss.
How HGH Works
HCH is produced by the pituitary gland to fuel growth and development in children. It also maintains some bodily functions, like tissue repair, muscle growth, brain function, energy, and metabolism, throughout life.
HGH production peaks during the teenage years and slowly declines with age. Studies have shown that obese adults have lower levels than normal-weight adults. And these lower levels of HGH have some people wondering whether a boost of HGH could enhance weight loss, especially in the obese.
HGH has also gained a reputation as a muscle builder, and its use is banned in the Olympics and other sports. However, there is little solid evidence that it can boost athletic performance.
Early Study Sparks Interest in HGH
Interest in using HGH for weight loss stems from a 1990 New England Journal of Medicine study that showed injections of synthetic HGH resulted in 8.8% gain in muscle mass and 14% loss in body fat without any change in diet or exercise. Although this study appeared to be promising, many later studies have shown no such benefit.
In March 2003, the New England Journal of Medicine took the unusual step of denouncing misuse of the 1990 study, pointing out that subsequent reports provide no reason to be optimistic.
Despite this, this 1990 study is still being used to promote Internet sales of HGH for weight loss.
Small Changes, But No Weight Loss
When adults with an HGH deficiency resulting from pituitary disease are given HGH replacement, it improves body composition -- increasing bone mass and muscle mass and decreasing fat stores.
But it does not cause weight loss in the obese, says Nicholas Tritos, MD, who co-authored an analysis evaluating the effectiveness of HGH for weight loss in obese people.
"Our results showed small improvements in body composition, a small reduction in body fat and increase in muscle mass, but on balance, weight did not change," he says. "More notable changes are seen when an individual is deficient in growth hormone from true pituitary disease."
Another study found that HGH therapy was linked to a small decrease in fat and increase in lean mass, but no change in body weight. The researchers concluded that HGH is not an effective treatment in obese people, and said more studies were needed.
Further, the American Association of Clinical Endocrinologists has warned that the use of HGH for obese patients is not recommended.
Pills and Powders: Risky and Expensive
HGH comes in injectable form, usually given once weekly, and is available only with a doctor’s prescription. HGH injections are approved to treat adults and children who have growth hormone deficiency, for people who are undergoing organ transplants, and for AIDS-related muscle wasting.
Companies marketing HGH pills and powders claim their products produce the same effects as the injected form. But Tritos warns that HGH is only effective when injected.
"HGH is a protein that will get broken down in the stomach unless it is injected," he says. "And besides, any drug not tested or approved by FDA is risky because it is unknown and not necessarily safe, pure, sterile, or what is being advertised."
The FDA has not approved HGH for weight loss for a variety of reasons, including the cost (about $1,000 per month), potential aggravation of insulin resistance and other side effects, and lack of long-term safety studies.
Healthy adults who take HGH put themselves at risk for joint and muscle pain, swelling in the arms and legs, carpel tunnel syndrome, and insulin resistance. In the elderly, these symptoms are more profound.
The Bottom Line
Using HGH for weight loss, muscle building, or anti-aging is experimental and controversial. HGH injections are believed to decrease fat storage and increase muscle growth to some extent, but studies have not shown this to be a safe or effective weight loss remedy.
Until more research can demonstrate the long-term safety and effectiveness of using HGH for weight loss, its wise to avoid it.
Unfortunately, there are no magic bullets when it comes to losing weight. Healthy weight loss means taking in fewer calories than you burn in physical activity. Save your money for more fruits and vegetables, and a good pair of sneakers.
readmore
A few small studies have linked HGH injections with fat loss and muscle gain. But the changes seen were minimal -- just a few pounds -- while the risks and potential side effects are not. And experts warn that HGH is not approved by the Food and Drug Administration (FDA) for weight loss.
How HGH Works
HCH is produced by the pituitary gland to fuel growth and development in children. It also maintains some bodily functions, like tissue repair, muscle growth, brain function, energy, and metabolism, throughout life.
HGH production peaks during the teenage years and slowly declines with age. Studies have shown that obese adults have lower levels than normal-weight adults. And these lower levels of HGH have some people wondering whether a boost of HGH could enhance weight loss, especially in the obese.
HGH has also gained a reputation as a muscle builder, and its use is banned in the Olympics and other sports. However, there is little solid evidence that it can boost athletic performance.
Early Study Sparks Interest in HGH
Interest in using HGH for weight loss stems from a 1990 New England Journal of Medicine study that showed injections of synthetic HGH resulted in 8.8% gain in muscle mass and 14% loss in body fat without any change in diet or exercise. Although this study appeared to be promising, many later studies have shown no such benefit.
In March 2003, the New England Journal of Medicine took the unusual step of denouncing misuse of the 1990 study, pointing out that subsequent reports provide no reason to be optimistic.
Despite this, this 1990 study is still being used to promote Internet sales of HGH for weight loss.
Small Changes, But No Weight Loss
When adults with an HGH deficiency resulting from pituitary disease are given HGH replacement, it improves body composition -- increasing bone mass and muscle mass and decreasing fat stores.
But it does not cause weight loss in the obese, says Nicholas Tritos, MD, who co-authored an analysis evaluating the effectiveness of HGH for weight loss in obese people.
"Our results showed small improvements in body composition, a small reduction in body fat and increase in muscle mass, but on balance, weight did not change," he says. "More notable changes are seen when an individual is deficient in growth hormone from true pituitary disease."
Another study found that HGH therapy was linked to a small decrease in fat and increase in lean mass, but no change in body weight. The researchers concluded that HGH is not an effective treatment in obese people, and said more studies were needed.
Further, the American Association of Clinical Endocrinologists has warned that the use of HGH for obese patients is not recommended.
Pills and Powders: Risky and Expensive
HGH comes in injectable form, usually given once weekly, and is available only with a doctor’s prescription. HGH injections are approved to treat adults and children who have growth hormone deficiency, for people who are undergoing organ transplants, and for AIDS-related muscle wasting.
Companies marketing HGH pills and powders claim their products produce the same effects as the injected form. But Tritos warns that HGH is only effective when injected.
"HGH is a protein that will get broken down in the stomach unless it is injected," he says. "And besides, any drug not tested or approved by FDA is risky because it is unknown and not necessarily safe, pure, sterile, or what is being advertised."
The FDA has not approved HGH for weight loss for a variety of reasons, including the cost (about $1,000 per month), potential aggravation of insulin resistance and other side effects, and lack of long-term safety studies.
Healthy adults who take HGH put themselves at risk for joint and muscle pain, swelling in the arms and legs, carpel tunnel syndrome, and insulin resistance. In the elderly, these symptoms are more profound.
The Bottom Line
Using HGH for weight loss, muscle building, or anti-aging is experimental and controversial. HGH injections are believed to decrease fat storage and increase muscle growth to some extent, but studies have not shown this to be a safe or effective weight loss remedy.
Until more research can demonstrate the long-term safety and effectiveness of using HGH for weight loss, its wise to avoid it.
Unfortunately, there are no magic bullets when it comes to losing weight. Healthy weight loss means taking in fewer calories than you burn in physical activity. Save your money for more fruits and vegetables, and a good pair of sneakers.
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