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Testing Page: Reference: http://ezinearticles.com/?Human-Body-Energy-Stores-and-Losing-Weight&id=79246 Part 1: Human Body Energy Stores and Losing Weight Wayne Mcgregor has a degree in nutrition and dietetics, a diploma in fitness training, and a wealth of experience in helping people to lose weight and build muscle. His website provides hundreds of free weight loss articles, sample diets, calorie burning facts and charts of calorie content of different foods. Human body energy stores and losing weight Many dieters think of stored energy as just body fat, and that to lose weight
they need to follow a diet to enable the body to use up these fat stores. But
there is more to losing body fat stores than just dieting, there are other
stores of energy which can limit or interfere with the process of fat burning.
There are other stores of energy within the body; glycogen (carbohydrates)
and protein (muscle). How the body uses these stores for energy production can
change the way the body uses fat. This article discusses the stores of each
energy component within the body and how they can affect weight loss. Carbohydrates stored in the body But how does this all relate to losing weight? Protein storage in the body But how does this all relate to losing weight? Fat storage in the body But how does this all relate to losing weight? One tactic is to reduce total calorie intake by only 15%. Research has shown
that reducing energy intake too much causes the body to burn more protein from
muscles in order to supply energy and/or essential amino acids (not enough
essential amino acid intake simply because food intake too low). Cutting
calories on a gradual but steady basis helps limit a decrease in metabolism and
ensures you are still eating enough food to provide the body with essential
proteins, vitamins and minerals for good health. Another tactic is to exercise for longer duration at a lower intensity. Fat
requires oxygen to burn completely, but oxygen can only be delivered to the
working muscle cells at a steady rate, a lower rate of delivery for less fit
individuals. So in order to maintain a constant fat burning state during
exercise is to work at a rate which is easy to moderate in effort. A good guide
to make sure you are in fat burning mode is to be able to just about hold a
conversation while exercising. A diet composed of around 60% carbohydrates, 25% protein and 15% fats of
total calories can help. Remember fat is a concentrated source of energy, the
less fat you eat, the more food you can consume without going over the reduced
calorie intake. Try to maintain or even better, increase lean muscle tissue. A higher degree
of lean mass will help you burn more energy by increasing the basal metabolic
rate. A higher metabolic rate will boost energy and fat burning. Ensure you are obtaining the RDA for all vitamins and minerals. Many vitamins are involved in the release of energy from food, so an adequate supply gives us that vigorous feeling to want to participate in exercise and activities which in turn helps us burn more fat calories. Part 2: A higher metabolism can be achieved by raising the numbers of mitochondria within muscle cells!Increasing the mitochondria helps raise metabolismTo lose weight quickly it is important to raise the metabolism in order to burn more calories within a shorter period of time. Fit people tend to have a raised metabolism for two reasons, a higher level of lean mass and a greater number of mitochondria within the cells. If one has difficulty in raising the amount of lean mass it may be important to work on raising the metabolism by increasing the number of mitochondria. What are Mitochondria and why are they so important to raise the metabolic rate? Mitochondria are little organelles present within all cells of the human body. Mitochondria are often referred to as the “powerhouse of the cell” because they are responsible for producing most energy from food elements. They also contain all of the enzymes associated with aerobic energy production. These organelles are an important part of the metabolism because they control the constant aerobic oxidation of fatty acids (fat burning) that occurs while we are at low levels of exertion. The aerobic oxidation forms a large part of our basic metabolic rate so any increase in mitochondrial mass will help raise the metabolism. How to raise the numbers of mitochondria Cells with high energy needs often contain more mitochondria therefore exercise will help raise the numbers however, the correct exercise will be the key to raising the metabolism efficiently enough to lose weight quickly. It has been shown that there is an increase in the number and size of the mitochondrial mass when exercise is performed at around 80% of maximum heart rate for at least 15 minutes. The changes occur within the exercised muscle cells and may happen within a few weeks if the workout schedule is adhered to. This type of exercise regime repeated 3 times per week on alternate days has also been shown to raise the concentrations of energy burning enzymes further boosting energy expenditure by up to 20%. However raising the heart rate above 80% is not advisable and training more than 3 times per week may be counterproductive because time is needed in-between sessions for recovery. The recovery phase is important as it enables the mitochondria to increase in both size and numbers. A gentle walk or some type of low intensity activity completed between sessions may not affect the recovery process. Best exercise for raising mitochondria and metabolism Probably the best activities to help raise the heart rate to 80% of maximum are swimming and rowing. Both these exercises require the use of the major muscle groups and call for the movement of all limbs. This places a greater demand on energy production to raise calorie expenditure making it easier to reach a higher level of one’s target heart rate. Also the more muscles involved in the activity the more mitochondria involved in the adaptation process. There are other good exercises that raise the heart rate however some, such as running tend to be traumatic to joints like the knees, ankles and hips. It is also vital that in the beginning stage the heart rate is raised gradually over the course of 2 weeks or more, no one should be exercising at 80% of maximum heart rate within the first 6 workouts, it will only reduce the ability for cells to develop at later stages. Instead, start off at around 40% of maximum then as fitness levels rise increase it by 10% at each workout. Part 3: Increase metabolism naturally to speed fat lossThe quickest way to succeed in losing weight, and to keep it
off, is by increasing your metabolism. Don’t be fooled by all of the fad diets.
Just think of all those lean body builders. How do you think they achieved their
fitness goals? They have developed incredibly fast and efficient metabolism.
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Part 4:
How the Glycemic Index Works and Feels
By
James Ellison
Over the past two or three years, a lot of individuals have been hearing about the Glycemic Index, especially how it acts upon weight loss or gain. However, some still don't actually know what this is, or how you lose weight with it. There are really diet plans today which are centered around the glycemic index, but just recognizing what it is and how the glycemic index works can cover a lot of ground towards being of use to accomplish your own weight loss aims.
Lets take a look at what is the glycemic index? It is essentially just a food graph, which explains to you how fast particular foods are changed to sugars in your body.
Whenever you consume foods that are changed to sugar by your body rapidly, you feel a fast rise in insulin levels. These are classified as "spikes". Your body makes fast quantities of additional insulin to help contend with the extra sugar in the body. As soon as that sugar is coped with however, your insulin levels fall very low, very rapidly. Its these dips that bring on hunger pains. In several cases they can make you feel dizzy, queasy and irritable too. But of course the most basic reaction to these sensations is to eat again, too many times most of us will take hold a fast snack that is bolstered with more simple sugars, hence we begin the whole rise and dip insulin process all over again.
Foods which contain or let go of quick sugars in this method, also have a high glycemic index rating. Some foods are effortless to identify as having a high glycemic index rating, on account of they have loads of regular sugar inserted to them from the beginning. Regular sodas, sweet rolls, cookies and pastries are good examples.
Different food items might not be so apparent though. Broccoli for example, has a moderately low glycemic index rating, although carrots, which are rather healthy for you, have a high glycemic index rating. Actually you have to consume a whole lot of carrots to feel the full glycemic load though, so eating tiny numbers of them is not normally any problem.
Many fruits like grapes have high glycemic index loads, while others like strawberries are quite moderate. Vegetables like white potatoes contain a higher glycemic index load than yams, or sweet potatoes.
Utilizing the Glycemic Index to adjust your food consumption can make a world of difference with fulfilling your weight loss goals though. When you eat mainly foods which have a low glycemic index load, you will really stay feeling full and stuffed for longer periods of time. You will also manage your bodies insulin output. By maintaining the insulin levels moderately even all day, you don't experience the cravings, severe hunger, and other reactions noted above. And if you are not feeling those annoyances, you're not as apt to snap up quick sugar snacks on the run.
Retaining your body's insulin output at fairly even levels all day long is one of the fundamental secrets to losing weight. Get an issue of the glycemic index and learn how the glycemic index works, try selecting low glycemic index foods for one or two weeks. You may be amazed at how fast you begin losing weight.
Part 5:
Lose Weight Quickly
By
Chris Chenoweth
Many of us need to lose weight but do not know how to get started. The thought of putting limitations on the food we eat can be disheartening. However, keeping our bodies at a healthy weight by following a healthy diet and lifestyle is our best defense against many diseases and conditions.
Losing weight can be overwhelming if you are not sure how to get started. If you are hesitant or apprehensive about beginning a diet, there ARE healthy and effective ways to get a quick jump-start on losing weight. Using the tips below will help you get started:
*ELIMINATE ALL SUGAR AND STARCH from your diet. This will probably be a huge adjustment for you to make. However, remember that any sugar the body does not use will get stored as fat.
Since the body always uses the most readily available source of energy first, which is sugar and starch, eliminating them from your diet forces your body to burn fat instead.
*DRINK WATER, lots of water. Try to drink 8-10 glasses of water every day, preferably spread out evenly throughout the day. Water forces your body to run more efficiently, flushes harmful toxins out of your body, speeds up your metabolism, and makes it easier to lose weight and burn fat.
*EAT BREAKFAST. Eating a healthy, protein-packed breakfast (This does NOT include donuts!) revs up your metabolism and gives your body the energy it needs to get through the morning.
*EAT SMALL MEALS EVERY 3-4 HOURS. Eating regularly throughout the day will keep your metabolism revved up and burning fat. It also prevents you from feeling hungry or deprived. Make sure you include protein in every meal.
*NEVER EAT BETWEEN MEALS, especially after 6:00 pm. If you absolutely must eat something, nibble on a piece of raw fruit, a low-fat yogurt, or a couple of raw vegetables.
*FIND A HOBBY. Take up a new hobby or activity that will keep your mind and/or body busy, preventing you from thinking about food all of the time. Read, take a long, leisurely walk, knit or crochet, paint, play outside with your kids. Use your imagination!
*EXERCISE EVERY DAY for at least 20 minutes. Aerobic exercises have the greatest fat-burning potential. The best examples are walking (the easiest), swimming, bicycling, skating, and jogging. If you diet without participating in any exercise, your weight loss will be much slower.
The reason that exercise is so important for you is because your metabolism may be slower than it used to be. The most effective and easiest way to overcome a sluggish metabolism is to increase the daily activity level of your body.
Once you lose some weight, you will become more motivated to continue your efforts in meeting your goal. However, your biggest challenge will be keeping it off and not reverting to previous eating habits. To be successful at losing weight and maintaining it, you must make changes to your lifestyle and be diligent at watching your eating and exercise habits.
Part 6:
Speed up Metabolism
By
P. Mehta
Metabolism is essentially the speed at which our body's motor is running. The speed at which our body burns calories is called the metabolic rate. It's how fast your "motor" is running when you're still in a reclined position or sleeping. About 60-75% of energy is expended by the body at rest in such activities.
The metabolism is based on the number of calories we burn throughout the day. Our body constantly burns calories to keep us going whether we are eating, sleeping, cleaning etc. People with a lower percentage of body fat (i.e. muscular) have a higher metabolism than others that are less muscular because muscle uses more calories to maintain itself than fat. Some people have a slower metabolic rate and have a harder time staying slim. Younger persons have higher (faster) metabolism because of the increased activity of cells. A slow metabolism actually causes to store fat. The slower the metabolic rate, the greater the weight gains. How to build muscles to improve metabolism? What type of exercise is ideal that speed up metabolism so that you burn calories even at rest or sleep? There are simple exercises that speed up the metabolism.
Causes for Low Metabolism
Metabolism Boosters
There are some natural metabolism boosters (natural foods) that improves your metabolism. Do not take over the counter pills containing animal thyroid extract that claim to boost up metabolism. These products may have side effects as diarrhea, increased heart rate, excessive sweating, nervousness, tremors, bulging eyes, etc.
How to Improve (Speed up) Metabolism
All foods have some calories. No food is actually "negative calorie" food.
But the overall effect of certain foods in our body is that of "negative
calories". Negative calorie foods are foods, which use more calories to
digest than the calories the foods actually contain! Calories from these
foods are much harder for the body to breakdown and process. In other words,
the body has to work harder in order to extract calories
from these foods. This gives these foods a
tremendous natural fat-burning advantage, and are also known as fat burning
foods.
A piece of dessert consisting of 400 calories may require only 150 calories to
be digested by our body, resulting in a net gain of 250 calories which is added
to our body fat! According to this theory, for example, if you eat 100 calories
of a food that requires 150 calories to digest, then you've burnt an additional
50 calories simply by eating that food. Typically, a 25
calorie piece of broccoli (100 gram) requires 80 calories to digest, resulting
in a net loss of 55 calories from the body fat!! Thus, the more you eat,
the more you lose weight!!!
There are a wide variety of these negative calorie fat-burners in existence. In fact, there are a large number of foods that combine low calories, delicious taste, and excellent negative calorie properties. For reducing weight and to fight obesity, you should not starve anymore. You can eat a lot of negative calorie foods to lose that extra fat and to become slim naturally. Some of these natural foods are asparagus, apple, beet, berries, broccoli, cabbage, carrot, cauliflower, celery, chili, cucumber, garlic, lettuce, grapefruit, lemon, mango, onion, orange, papaya, pineapple, spinach, turnip, zucchini, etc. The list of negative calorie foods contains about 100 foods.
Part 7:
A Negative Calorie Food List
By
Terje Ellingsen
...Here is the list:
Vegetables
Fennel, aubergine, gourd, broccoli, leek, cabbage, lettuce, carrots, marrow, cauliflower, peppers, celery, radish, chicory, spinach, cress, tomato, cucumber, turnip.
Fruits
Apricot, mandarin orange, blackberry, melon canteloupe, blackcurrant, peaches, clementines, plums, damsons, raspberry, grapefruit. rhubarb, guava, strawberry, honeydew melon, tangerine, lemon, watermelon.
Part 8:
Belly Fat: Enough of That! One Probable Cause of
Excess Abdominal Fat
By
Fran Briggs
Disclaimer: I am not a doctor; nor do I play one on TV. As a matter of fact, I don't even watch the actors, who play the doctors on TV. I am a researcher, extraordinaire. I research, "the research."
Health statements made by this writer have not been evaluated by the Food and Drug Administration. They are not intended to diagnose, treat, mitigate, cure or prevent any disease. Nor are they intended as medical advice and should not be used for the purpose of self-diagnosis. Consult your personal physician regarding all medical problems and concerns...
There's more fat around the bellies of American men women and children now, then there was 20 years back.
What's up with that?
The truth is, there are a multitude of theories and reasons which address our battle with the belly. My aim is to focus on one, probable cause; and then share one, dynamic solution.
Let's begin with a review of Anatomy 101. The colon. The colon is also known as the large intestine. It is a long, muscular tube, about six feet in length that orchestrates the digestive process. As you chew your food, your body releases enzymes that help with digestion. When your food reaches the stomach, the process continues and, the body's digestive juices break it down even more. After about an hour or so of this, the stomach deposits your food into the small intestine.
After several hours of being in the small intestine, the undigested waste, is transported into the last section of the colon where it is eventually eliminated.
Most adolescents have little problems eliminating waste from the colon. This is because there is very little undigested waste sticking along the lining of the colon walls. However, the typical American diet is loaded in fats and enormous amounts of protein which have a propensity to deposit left behind, waste in the colon. As such, it's during your post-adolescent years that the interior of the colon walls gradually become smaller and smaller.
Imagine a pipe accumulating years of interior rust. This causes a narrowing of its original diameter. Well, this is pretty much what happens to your colon over time. That is why there may be more force required to eliminate fecal matter. Elimination is supposed to require little effort. However, because your colon's walls are lined with debris, you strain. "Straining" is indicative of a blocked colon.
A blocked colon leaves food behind to rot in the digestive tract: Therefore, the final process of digestion is not completed. The debris then rots and candida albicans, bacteria and toxins take residence. Food which is undigested in the colon contributes to colon cancer. John Wayne, the world famous western actor, died from complications of colon cancer. It is said that he had more than 40 pounds of undigested food in his colon.
Mucoid plaque consists of the layers of mucous and rotting food which compact themselves year after year along the entire length of the digestive tract (Anderson). But here's the thing, this plaque forms in the intestine and continues to produce mucous as a normal response to the undigested food. Food is not supposed to just sit there and rot. Our body is designed to store three meals at any given time (Jensen), but most Americans are storing six to twelve! Mucous is not powerful enough to move the toxic, enzyme-free sludge left behind from fake, chemically-laced and high-processed foods such as, "wieners," "supreme burritos," and double orders of chili fries.
However, as a natural defense mechanism, your body continues to produce more and more mucous. This causes the colon to grow in diameter and create the appearance of belly fat. So, if you are doing dozens of crunches and other "ab work" and can't seem to lose the belly fat, it's probable that you have undigested food rotting in your colon.
In his book, Cleanse and Purify, Dr. Richard Anderson documents what another medical doctor (who requested anonymity) shared at a seminar:
"I have spent twelve years working in the field of post-mortem diagnosis. I have seen many thousands of dissected cadavers. What Rich is telling you is the absolute truth. Everybody has it in there. We have a way of attaching a hose to the upper intestines and with the aid of powerful chemicals, we literally blow the stuff right out of the intestines. I have seen the heavy 'beer belly' and so called fat people lose all that bulk in five minutes. It wasn't fat. It was the mucoid layer that Rich was talking about. And, in that filthy substance we see all sorts of worms, bacteria, fungi, and many unidentifiable things. It is almost unbelievable that people can live with that filth in them. All these people were dead of course, and it wasn't hard to see why…" (Anderson p2-46)
Unbelievable!
A VIABLE SOLUTION FOR A PROBABLE CAUSE
Colon hydrotherapy- is a powerful enema performed by a licensed professional. It has an immediate affect and flushes out old, putrefied food and debris from the colon. Many doctors have stated that rotten food can be removed with this hydro-cleanse.
Maintenance:
Reduce or completely eliminate white dressings, ice cream, processed sugar, candy and creamy soups.
Increase the fiber in your diet. Make broccoli, beans, fruits and nuts the norm.
And finally, exercise and drink plenty of clean, fresh water throughout the day.
It won't be long before you begin saying:
"What happened to my belly fat? Oh, I had enough of that!"
References
Jensen, Bernard ---Empty Harvest
Guyton, AC, MD ---Textbook of Medical Physiology
Martin, Simon --- Intestinal Permeability
Anderson, Richard, MD --- Cleanse and Purify
Part 7:
How Many Calories Do You Need To Lose Weight?
By
Iain Anthony
Losing weight is all about calories. Too many calories put on weight......not too much fat, not too many carbohydrates, not too much sugar, not too much alcohol but too many calories.
In order to lose weight, you must create a calorie deficit. In other words you must burn more calories than you take in.
Simply put, a calorie is a unit of energy. The number of calories in food is a measure of how much potential energy that food possesses. A gram of carbohydrate has 4 calories, a gram of protein also as 4 calories, and a gram of fat has 9 calories. Foods are a compilation of these three building blocks, i.e. carbohydrate, protein and fat. So, if you know how many carbohydrates, proteins and fats are in any one given food, you know how many calories or how much energy that food contains.
Our bodies burn the calories through metabolic processes, by which enzymes break the carbohydrates into glucose and other sugars, the fats into glycerol and fatty acids and the proteins into amino acids. These substances are then transported through the bloodstream into the cells where they are either absorbed for immediate use or sent onto the final stage of metabolism where they are reacted with oxygen to release their stored energy.
So what happens if we take in more calories than our body burns. We gain fat. An accumulation of 3500 extra calories will be stored by our body as 1 lb of fat. Fat is how the body stores energy for a rainy day. But on the other hand, if we burn 3500 more calories than we eat, 1 lb of stored fat is converted into energy and our overall fat stores are reduced by 1lb. So there it is, to lose 1lb of fat per week, we have to burn 3,500 calories more than we eat.
How do we ensure that we do this?
We have 3 options.
Option 1: Take in fewer calories by adopting a healthier diet.
Option 2: Increase the number of calories that we burn by being more active.
Option 3: Do both of the above.
So where do we start when deciding how many calories we need to lose weight? First we need to know how many calories we need to maintain our present weight. There are many factors which affect this figure, like age, body type, environment, etc but a very good rule of thumb is to assume that each pound of weight in our bodies takes 15 calories to maintain it (13 calories for women) So a 200lb man needs 3000 calories per day to maintain his present weight.
So, once we have established our starting point, we can begin to understand where we need to go. We must reduce our calorie intake by 500 calories per day to lose 1lb of fat, because 1lb of stored fat is equal to 3500 calories.
So, by reducing our daily calorie intake by 500 calories per day we will lose 1lb of fat per week, safely and healthily. By losing the fat slowly, our bodies will adapt slowly, thus ensuring that it is easier to keep the weight off in the longer term.
So, if we take our 200lb man as our example, he will need to reduce his daily calorie intake by 500 calories. His daily target now becomes 2500 calories. He may be tempted to reduce this figure much further, say to 2000 calories but this will only make the diet much more difficult to stick to because it will mean he will have to drastically reduce certain food groups from his diet which will tend to increase hunger pangs and cravings. It is much more preferable to further reduce our calorie figure by incorporating exercise in order to burn off the calories.
So, we now know that we need to establish our starting point and we need to reduce our calorie intake by 500 calories, each and every day. How do we do this and what foods should we be eating, and in what quantities?
And Part 8:
The answer to that final question is your choice. Pick which diet you can live with & live a healthy life!