About Weight Loss and Green Tea

Health and fitness site about weight loss and green tea

Weight Loss and Green Tea
Weight Loss and Green Tea

Green tea has at all times been known to have quite a lot of health benefits, but who knew that it possibly will contribute to weight loss as well?

An up to date study published in the American Journal of Clinical Nutrition confirmnthat green tea extract can increase metabolism and fat oxidation of the body. In theory, scientists believe that the weight loss benefits of green tea extracts are due to their caffeine content but the consequences of the study show otherwise as they revealed that green tea extracts have weight loss benefits beyond that of caffeine.

In their study, the researchers administered alone the similar amount of caffeine as that in green tea extracts but found that it did not achieve any significant changes in the body’s overall energy expenditure. It led them to conclude that the green tea extracts have ingredients in them that actively interact with each other, promoting increased metabolism and fat oxidation that lead to weight loss.

Further findings indicated a certain compound found in green tea extracts could be the ingredient that causes weight loss. These green tea extract compounds called Flavonoids may modify the way the body uses norepinephrine, a hormone that monitors how calories are burned. Once flavonoids interact with other green tea extract ingredients, extra calories are burned thus contributing to weight loss.

One more ingredient that actively contributes on the way to the weight loss benefits of green tea extracts is the compound catechin polyphenols. These compounds additionally interact by other green tea extract ingredients in order to promote weight loss with fat burning and thermogenesis.

The fantastic thing regarding the weight loss benefit of green tea extracts is that it does not contain any adverse side-effects. Contrasting other herbal products like ephedra and prescription drugs used for obesity, green tea extract does not rise the speed of heart rates or raise blood pressure. Green tea extract is an effective and safer alternative to other weight loss products which may cause some harm to users.

A study conducted by the University of Geneva on the weight loss benefit of green tea extract implicated that green tea extract can as well help thyroid patients. The dietitian Lynn Moss, M.S., R.D., say that green tea extract is a healthier alternative for people with thyroid who may be too sensitive to stimulants. Green tea extract can be able to promote weight loss by increasing metabolism without over stimulating the adrenal glands.

A usual beverage all throughout Asia, green tea has lately gained popularity in the West. Further researches were conducted to identify further health benefits of green tea extracts aside from weight loss. We could see that certain green tea extract compounds can be able to significantly reduce the risk of heart disease, cancer, and even ulcers.

In the Far East, green tea has been used as a treatment for a variety of conditions ranging from arthritis to weight loss, as well as a preventative measure for diseases such as cancer.

Of course, no one food will protect you from disease. Your health is wrapped up in your lifestyle and your genes, so even if you drink green tea all day long, you also need to take care of yourself in other ways, like not smoking, being active, and eating a healthy diet

green tea

No one food will protect you from diseases. Your health is wrapped up in your own lifestyle and your genes, so even if you drink green tea all day long, you need to take care of yourself in other ways as well, like not smoking , being active, and also eating a healthy diet.

PS

Yours FREE :12-PART FAT LOSS MINI-COURSE – The BIG FAT LIES. A Shocking Expose of the 12 Biggest Scams – Cover ups,Lies,Myths and Deceptions in the Diet, Supplement and Weight Loss Industries! By the time you finish THIS course, you will be an EXPERT in fat loss – what works and what doesn’t. Get it HERE

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Poison in drinking water and Zika virus

 

Poison in drinking water may have caused thousands of deformed children

The outbreak of zikafeber
The outbreak of zikafeber

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Last year thousands of children in Brazil were born with the extremely rare malformation microcephaly. Previously it was thought that the outbreak was due to Zika virus, but now the doctors accuses the Japanese company Sumitomo to be the culprit, reports Tech Times.

The Zika virus from mosquitos have received health authorities around the world to dissuade pregnant women from traveling to parts of South and Central America.

It has namely been feared that there is a connection between infection with Zika virus during pregnancy and microcephaly, a malformation of the brain that leads to the child’s head is smaller than normal, while the face remains normal size.

zika

But now a group of Argentine scientists accusing the chemical giant Sumitomo Chemical for causing deformities. The company, which is linked to Monsanto, produces a poison – Pyriproxyfen. In 2014 Pyriproxyfen was expelled in the drinking water in Brazil to kill insect larvae.

According to the Argentine doctors the recent malformations have been concentrated in the areas where Pyriproxyfen used. They point out that in countries like Columbia, where the Zika virus been widespread, there are no cases where it could be shown that microcephaly caused by the Zika virus.

When the 732 cases of suspected Zika relaterad microcephaly investigated in Brazil showed that more than half of the cases had nothing to do with the virus at all.

In 2015 reported 3,000 cases in Brazil – a very strong increase as believed is due Zika virus.

More to come

Health and fitness site about Zika virus.

The outbreak of zikafeber

The outbreak of zikafeber
The outbreak of zikafeber

The outbreak of zikafeber

Zika virus can lie behind brain damage in thousands of babies

Zika virus, which is spread by mosquitoes in tropical and subtropical areas, is suspected of being behind a sharp increase in the number of newborns with severe brain damage in Brazil. Now fear Latin American authorities an epidemic and pregnant women are encouraged to be extra careful so they do not become mosquito-bitten

Ongoing outbreak of zikafeber

Chile (Easter Island), Brazil, Colombia, Suriname, Guatemala, El Salvador, Mexico, Paraguay, Honduras, Venezuela, Panama, French Guiana, Martinique, Puerto Rico, Barbados, Ecuador, Guyana, Haiti, Saint Martin, Bolivia, Guadeloupe, the Dominican Republic and the US Virgin Islands.

When Brazil last year was hit by an outbreak of zikafeber there were no eyebrows raised. The symptoms are described as rather mild, flu, with fever and muscle and joint pain. The disease is best treated by having the patient is resting up and goes over within a week.

But during the last quarter of 2015 reported a proliferation in the number of Brazilian children born with microcephaly, a fetus where the child’s brain does not develop properly. In several cases the deformity was so severe that the child died, in most other cases it leads instead to a lifelong developmental disability.

Zika virus linked to microcephaly

Brazilian health authorities suspect a connection between the outbreak of zikafeber and the sharp increase in mikrocefalifall. Of 4180 suspected cases, 270 confirmed microcephaly, while 462 written off. Still, the 3448 suspected affected infants under investigation, cases reported from 22 October last year until 23 January of this year.

Because of suspicions about the link between zikafeber and microcephaly implements Brazil right now extensive efforts to stop the spread of the disease. Among other things, makes it difficult for mosquitoes to disseminated by verify or clean up places where it can accumulate stagnant water.

Zikaviruset spread by mosquitoes Aedes aegypti, an art of mosquitoes originally from Africa but which is now available in all American countries except Chile (mainland) and Canada as well as in tropical and subtropical areas of Pakistan and India to Indonesia and Melanesia. Even in the Southeast the United States and the northeastern part of Australia are the dreaded mosquito besides zikafeber also spreads including yellow fever and deguefeber.

WHO: More research needed

The World Health Organization writes on its website that more research is needed before it is safely possible to determine that there is a link between zikafeber and microcephaly. WHO also urges pregnant women and women trying to become pregnant to take extra caution and to seek medical attention if they suspect they are suffering from zikafeber.

Zikaviruset do not transmitted through normal contact with infected people, but there are suspicions that it may be transmitted sexually. US authorities advise pregnant women not to travel to Brazil or any other country with ongoing outbreaks of zikafeber. Government officials in El Salvador, Colombia and Brazil have even gone so far as to encourage women planning a baby to wait until the worst crisis is over.

Danish infected

Yesterday morning reported the Aarhus University Hospital in Denmark that a Danish tourist infected by zikaviruset during a trip to South and Central America. The patient treated in the hospital for the disease and the condition was reported yesterday to be good. The hospital stresses that there is no risk to the patient spread the infection because the disease-carrying mosquito is not available in Denmark.

Travelers are advised to take precautions to avoid becoming mosquito-bitten.

How to get pregnant naturally

natural pregnancy program
natural pregnancy program

How to get pregnant naturally

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Get Pregnant Quickly amd Naturally and Give Birth to Healthy Children Without Drugs or Surgical Procedures.

Infertility may be broadly defined as the inability to get pregnant after trying for at least one year without using any birth control. In Western countries, infertility affects an estimated 15% of the population. While a part of them are trying to conceive using alternative methods like IVF, others prefer to optimize the chances of getting pregnant naturally. Trying to get pregnant naturally may be very important, since many couples and individuals who are diagnosed with infertility may be able to get pregnant without treatment (and hence should be defined as “subfertile” rather than “infertile”).

When trying to get pregnant naturally the most important factor is to understand the menstrual cycle and the timing of ovulation, which leads to the optimum chances of getting impregnated. Usually, ovulation occurs around the fourteenth day, and hence, to get pregnant naturally, a couple should have as much sexual intercourse as possible between the twelfth and the fifteenth day. Different women have slightly varying menstrual cycles.Hence, to improve the chances of becoming pregnant, it is imperative to study one’s periods, and calculate exactly when one ovulates.

Determining the signs of ovulation.

To check for the right timings of ovulation, a woman can do one, or many, of the following things:

. Keep a calendar. Keeping a calendar to chart the days is an easy and effective method to determine the right time to have sexual intercourse.

. Keep a check on vaginal fluids. Mucus discharge from the vagina usually becomes heavier, thinner, clearer and stretchy during ovulation when compared to the usual times.

. Feel the inside of the vagina. During ovulation, the cervix is softer and slightly more open than usual.

. Keep tabs on any sharp pain in the abdomen. Sharp pains in the abdomen, or some slight spotting, may be indicative of ovulation.

. Other physical conditions. Headaches, bloating, breast tenderness and pain may be signs of ovulation.

Having checked for ovulation, there are some other things that an individual can do to increase the chances of getting pregnant naturally. These include lying still for a while after having sexual intercourse, avoiding the bathroom for about thirty minutes after having sexual intercourse, and most importantly, figuring out how many times one should have sexual intercourse.

Men often neglect their own part to play in this whole scenario. The sperms need to be of the correct constitution, correct shape and correct motility too, or else, however fertile the women may be, impregnation does not occur naturally. A way of ensuring that the sperms are undamaged is by wearing boxers instead of briefs. Boxers help in keeping the testicles from overheating and damaging sperms.

For both women and men, the anatomical and hormonal factors are not the only ones to be monitored and corrected. In most cases, failure to conceive may result from an improper diet, undue stress, the use of drugs like alcohol and nicotine, and even environmental factors such as proximity to harmful doses of pesticides. Abstinence from such factors goes a long way in ensuring a pregnancy.

One should always keep in mind that the holistic approach to solving a problem is the optimal way to tackle infertility. Getting regular health checkups, taking supplements to combat existing problem, exercising and stress reduction techniques are only part of the holistic solution to infertility which considers the problem as part of a whole unlike the conventional approach which tackles a specific body organ in its attempt to heal. The holistic approach is not only a surefire way to increase your chances of conception it also guarantees  a safe and healthy pregnancy

This article is based on the book, “Pregnancy Miracle” by Lisa Olson. Lisa is an author, researcher, nutritionist and health consultant who dedicated her life to creating the ultimate pregnancy solution guaranteed to permanently reverse the root of infertility, help you get pregnant quickly and naturally and dramatically improve the overall quality of your life, without the use prescription medication and without any surgical procedures. Learn more by visiting her website

baby-reading-book

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Why is a healthy breakfast so important ?

Why is a healthy breakfast so important ?

We’ve all heard the most important meal of the day is breakfast.Eating a healthy breakfast gets you off to a excellent nutritional start to your day.
We’ve all heard the most important meal of the day is breakfast.Eating a healthy breakfast gets you off to a excellent nutritional start to your day.

Health And Fitness Solutions

We’ve all heard the most important meal of the day is breakfast.Eating a healthy breakfast gets you off to a excellent nutritional start to your day.

Sadly, 10 to 30 percent of the general population skips breakfast in the United States and Europe, according to a 2005 article in the “Journal of the American Dietetic Association.”

The idea that skipping breakfast can lead to weight gain is not new. Studies have shown that eating breakfast can have beneficial effects on appetite,insulin resistance and energy metabolism

One study found that obesity and insulin resistance syndrome rates were 35 percent to 50 percent lower among people who ate breakfast every day, compared to those who regularly skipped it.

Studies have revealed that a person who eat breakfast consume an average of 100 calories less than those who skip this first meal. Over time, this one little change can make a totally difference. Not only will you start losing weight, you will have more energy throughout the day and feel better by giving your body the nutrients it requests after 8 plus hours with no food at all.

More than 30 percent of us start our days on an empty stomach. “People think they don’t have the time for breakfast, or that skipping it will help shed extra pounds,” According to research, skipping meals, especially breakfast, can in reality make weight control more complicated. Breakfast skippers attend to eat more food than usual at the next meal or nibble on high-calorie snacks to stave off hunger.

To teens, especially teenage girls, skipping breakfast may seem like an absolutely logical way to cut down on calories and lose weight. It’s important for parents to educate their kids about the importance of the morning meal and the part it plays in maintaining high-quality health and preventing obesity. Breakfast smoothies could be your teens favourite

Here are a some facts about breakfast to think about: A healthy breakfast provides children with the energy and nutrients they need to be able to concentrate in the classroom. Studies confirm that eating breakfast is important in maintaining a healthy body weight. With no breakfast, hunger sets in long before lunchtime which can lead to unhealthy snacking along with low energy. Skipping breakfast can mean missing out on the daily requirement of a number of essential minerals and vitamins.

But there’s more to it than just not skipping the meal. Many children eat ugary cereals and breads for breakfast, chased down with a can of soda or sugary fruit juice . These kinds of eating habits may cause even more damage than not eating breakfast at all.For a time ago, a Which report revealed 22 cereals specifically aimed at kids, had more per suggested serving than a jam doughnut!

Cereal manufacturers need to wake up to the fact that people want to eat healthily and provide them with the means to do so by reducing sugar and salt levels and making labelling clearer.

Quick healthy breakfast recipes which are nutritious and taste great
30 Quick Healthy Breakfast Recipes on the go…HERE

While adults need to eat breakfast each day to perform their best, kids need it even more. Their growing bodies and developing brains rely heavily on the regular intake of food.

Breakfast is very important for kids, to help them get all the nutrients and energy they must have.If you think about it, by the time your child wakes up, they may have gone up to 12 hours without eating anything.Naturally blood sugars will be low, and leaving home with no breakfast could lead to difficulties concentrating.Research suggests a 12 year old, who skips breakfast, has the same brainpower as a 70 year old in the classroom.

Many students refuse to eat breakfast before going to school for several reasons, like, not feeling hungry,lack of time etc. It is our responsibility to provide them with a healthy breakfast.

Students who ate breakfast scored an average of 22 percent higher on word-recall tests than those who didn’t, according to a University of Wales-Swansea study.

We all feel better when we start the day with a good meal. The challenge that most face is being pressed for time in the morning, and this is equally true for children and teens as their over-worked parents.The simple solution for this is to go to sleep a bit earlier, and rise a bit earlier to give yourself enough time to eat without rushing.And try to prepare as much as you can the night before.

With our hectic lives, it isn’t always simple to find time to sit down to a breakfast meal, let alone cook it in the first place. Don’t let that discourage you though. If you are in a rush, grab a bowl of whole-wheat cereal topped with some fresh fruit and a little low-fat milk. Or prepare some boiled eggs ahead of time. In the morning, just slice one of them and put it on a bagel for a fast and easy bagel breakfast sandwich.Even if you eat a healthy morning meal every day, it can be tough to get kids fueled up in time for school, childcare, or a day of play. But it’s important to try.

A personal favorite is breakfast smoothies Its quick and easy to put them together, the kids love them and if you pour them into a travel mug you have breakfast to go. Give it a try. Yes a  breakfast smoothie is a great option if you don’t like or can eat too much,

It’s important for kids to have breakfast every day, but what they eat in the morning is crucial too. Choosing breakfast foods that are rich in whole grains, fiber, and protein while low in added sugar may boost kids’ attention span, concentration, and memory — which they must have to learn in school.

children on bikes

Most of us do not eat enough fruit and vegetables and therefore breakfast is a brilliant opportunity to get a few portions in to count towards your daily-recommended amount.

Eggs are perhaps the most versatile as well as being the most nutritious breakfast protein. They can be poached, scrambled, fried, soft-boiled, hard-boiled or made into an omelette.

Milk is another form of protein and is often considered a food in itself. It is essential that children drink plenty of milk whilst they are growing up for strong and healthy bones and teeth.

If you choose toast in the morning, try to select wholemeal bread instead of white. White bread is refined and has very little nutrients remaining. Use butter and margarine sparingly and test healthy spread options such as marmite, low-fat cheese or a thin scraping of peanut butter.

The perfect breakfast is rich in whole grains, low in fat and sugar and contains some protein and at least a partial serving of fruits and/or vegetables. That’s the ideal.

I expect eating something is better than nothing. But, if your child’s breakfast bowl is filled with sugary cereal, it’s really not cutting it.

Some healthy breakfast ideas

• Natural yoghurt sweetened with honey and served with chopped apples, cinnamon and nuts

• Fruit smoothies made with whole fruits, nuts or seeds, a carton of yoghurt and some soya milk

• Weetabix served with yoghurt, grated apple and cinnamon

• Wholemeal pitta bread with hard-boiled egg slices and lettuce

• Oatcakes spread with natural nut butter, served with an apple, and a glass of calcium-enriched rice milk.

• Cinnamon toast or eggy bread

• Scrambled eggs on wholemeal toast

• Boiled eggs with wholegrain bread soldiers, and a fresh fruit a smoothie

• Low sugar and salt baked beans served on wholemeal toast

• Soft-boiled egg with brown bread soldiers

• Whole grain waffles topped with fruit and yoghurt or ricotta cheese and cinnamon

• Toasted wholemeal English muffins served with a poached egg and a slice of lean ham

• Wholewheat tortilla wrap topped with one slice of grilled bacon, a little cottage cheese, tomato slices, and served with 100% pure fruit juice.

• Oatmeal (porridge) with blueberries, and a small glass of 100% pure fruit juice.

• Porridge made with soya milk sprinkled with cinnamon

• Fresh fruit salad

• Melon wedges

• Mushroom and fresh herb omelette

• Grilled tomatoes and mushrooms on wholegrain toast, with a side of natural yoghurt and peach slices.

• Brown rice pudding with shredded apples and cinnamon

• Brown rice or barley, cooked the night before, and topped with sliced apple, a sprinkling of cinnamon, and a little milk the following morning.

• Lean ham and tomato toastie made with wholemeal bread

• Prunes with natural yoghurt

• Wholegrain cereal topped with dried apricots, raisins or prunes.

• Toasted wholegrain pitta bread with hummus, raw vegetable sticks, and a side of natural yoghurt and berries.

• Weetabix or other cereal with sliced strawberries, blueberries, blackberries, nuts etc

• Low-sugar cereal, such as Weetabix, with calcium-enriched soy milk, and a small handful of dried fruit, rather than adding sugar.

• Toasted rye bread with low fat soft cheese

• Wholemeal toasted baguette rubbed with garlic and tomato, drizzled with olive oil and sprinkled with sea salt

• Wholemeal bagel with natural nut butter, an orange, and a glass of milk.

• Sardines on wholemeal toast

• Grapefruit halves

• Grilled kippers or mackerel on toast with grilled tomatoes

• Soya milk porridge sprinkled with chopped dates or raisins plus a sprinkling of nutmeg or cinnamon

• Fried mushrooms on wholemeal or rye toast

• Grilled plum tomatoes on toast

• Malt loaf or fruit loaf slices

• Pancakes with mixed fruit salad and yoghurt

• Potato waffles with scrambled eggs

• Flapjacks and yoghurt

• Grilled lean bacon and tomato sandwich

• Toast with honey

• Omelette sandwich – fry some vegetable such as red peppers and mushrooms, add 2 eggs, then heat until cooked through. Prepare a wholegrain pitta with a layer of sliced tomatoes, baby spinach leaves, some grated cheese, and fold the omelette into the pita pocket.

Enjoy!

30 Quick Healthy Breakfast Recipes on the go…HERE

Every morning, you’re faced with a choice. You can either take control of time or let time control you. Your number one weapon against a hectic and chaotic morning is breakfast. Others lump breakfast into their never-ending list of things to do. Smart people sit down and relax over a healthy breakfast (even if they can only spare a few minutes) and plan for a successful day. Filled with nutrients, a plan and a cool demeanor, people who eat breakfast are more likely to enjoy their day and to make the best of it. With no breakfast, people can get irritable, restless, and tired. So make time for breakfast — for you and your kids!

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Yours FREE :12-PART FAT LOSS MINI-COURSE – The BIG FAT LIES. A Shocking Expose of the 12 Biggest Scams – Cover ups,Lies,Myths and Deceptions in the Diet, Supplement and Weight Loss Industries! By the time you finish THIS course, you will be an EXPERT in fat loss – what works and what doesn’t.  Get it HERE

 

The 7 Breakthrough Components Of Fitness Training Programs For Skinny People

 

The 7 Breakthrough Components Of Fitness Training Programs For Skinny People

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Article by Kim Johnson

 

If you are sick and tired of people telling you you need to put on weight, it’s time to tell them to shut up. Not literally, you can hardly tell your grandmother that but you can do so more subtly, like actually putting on some quality weight. No, I don’t mean to say you have to start eating like the Incredible Hulk. You need to approach quality fitness training programs and get on some lean muscle mass.

The fitness training programs will not only get your immediate surrounding to buckle up but you’ll also feel better about yourself and more confident when you have a look in your mirror every morning. If your genetics are not fantastic, you don’t need to mourn. There are amazing things you can achieve with the fitness training programs specialised for you people.

For people who just can’t seem to put on weight very easily, there are fitness training programs that show a few distinct characteristics. In this article, we will cover those.

  1. For starters, whatever you are eating currently, force yourself to ingest twice that amount. That will be a good start and an easy one as well. If you are currently eating an egg for breakfast, most fitness training programs will require you to top that up with one more. If you eat two slices of bread, make that four.

2,Eat as much as you can. Here is your golden rule, I said it. An average person spends 2-3 hours eating per day, you know what you have to do? That’s right, time yourself. Make sure you eat adequately or your fitness training programs won’t work. We all know breakfast is important, but for you, it’s even more so. Most fitness training programs for skinny people require that you make sure you have a heavy breakfast no later than 15 minutes after waking up. Orange juice and cheese and toast won’t do. You need real food.

3.You have any small plates at home? Glasses maybe? Get up now and put those out of sight. If you go through the popular fitness training programs out there on the market, you’ll notice they always advise bodybuilders to adopt big eating equipments. It apparently induces you to eat more and you need that. Get yourself a big cup, a huge plate, big bowls and you’ll see results with your fitness training programs.

4.Never ever train on an empty stomach. That’s perhaps a sure way for you to make fitness training programs backfire. Did you ever wake up and head to the gym equipped with just a protein shake? If you did, make sure you never go down that path again. Common sense is a good compliment for fitness training programs. Use it sometimes. I understand it’s not always easy to digest real food in the mornings but a man has got to do what he has to do.

5. The type of food you should eat. While most fitness training programs require people to watch out on their calorie intake, your fitness training programs will work in the reverse mode. You will be required to eat calorie loaded foods as far as possible and then spend those in the gym. Some of the best choices you can make include rice, potatoes, fruits and veggies, steak, cottage cheese, eggs, flax oil, avocados and very importantly, peanut butter.

6. Prior to your workout, try to gulp down a calorie-rich drink. For best results, most fitness training programs stipulate a mix up in a simple 2:1 ratio of carbohydrate to protein. You quite literally gain a few extra hundred calories per day almost instantaneously. However, only use this tip if you have a high intensity training waiting up.

7. If you eat all day, you will most probably throw up. Well tough because that is the only appreciable way you can use to push your body’s threshold. Just keep one thing in mind. If you don’t eat, you won’t grow. It does not get any simpler with the fitness training programs out there.Do your part and the fitness training programs will do the rest. You have the ability to gain ten pounds of solid weight in no more than four weeks but you need to welcome reliable advices when you come across them and you just did.

In this article we talk mostly about the nutrition components a person having a hard time gaining weight should implement in their daily regimen. The tips in this article can help you pack on more muscle than ever before.

PS: Yours FREE :12-PART FAT LOSS MINI-COURSE – The BIG FAT LIES. A Shocking Expose of the 12 Biggest Scams – Cover ups,Lies,Myths and Deceptions in the Diet, Supplement and Weight Loss Industries! By the time you finish THIS course, you will be an EXPERT in fat loss – what works and what doesn’t.Get it HERE

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The metabolism myth almost no one wants to believe.

Is a slow metabolism holding you back from getting leaner?

This answer is a total surprise, even a shock to most people.
Why slow metabolism ?
Why slow metabolism ?

Health and fitness site

Fat Loss questions and answers with Tom Venuto.

Author of Burn The Fat,feed the Muscles

Is a slow metabolism holding you back from gettingleaner? This answer is a total surprise, even a shock to most people.

Is Your Metabolism The Reason You’re Not Losing Weight?

QUESTION:

Tom, we all know people who eat recklessly yet are very lean. My ex-husband seemed unable to put on ANY bodyfat whatsoever. At first I credited that to him being a very active athlete. But after spine surgery, he had to stay home for a year, did nothing but lay on the couch all day, play video games and eat his head off. He STILL didn’t gain a pound! I know more men like this than women, but I do know a few women who seem “blessed” with naturally slim figures, even though they don’t watch their diet or exercise.

On the other hand, we all know individuals who seem “cursed” and will tend to pack on weight even with a reasonable diet. So here is my question: those real life examples seem to strongly demonstrate a wide gap in metabolism between individuals. Do you accept and acknowledge that?

I strongly believe that I have a “slow metabolism” in the sense of needing very few calories to maintain my weight, hence the obligation of a very low calorie diet to achieve a deficit and lose weight. I’m more than willing to accept that as a mere belief (given a better explanation), rather than a biological fact, and replace it with a more positive thought. But please help me understand if I truly have a slow metabolism and need to work around it, or if I’ve got the whole concept wrong and need to re-frame completely?

ANSWER:

First, let me mention that people can eat “recklessly” in the sense that you see them eating “junk” food all the time and they don’t gain weight. That doesn’t seem fair and it’s a natural reaction to think they must have great genetics or a fast metabolism.

Many people have the idea stuck in their heads that junk food automatically turns into fat. That’s not the case. Excess calories cause weight gain, not specific foods per se. There are plenty of people out there who aren’t so strict with their food choices (food quality), but they don’t overeat (food quantity), so they stay slim, it’s that simple.

People will always be confused about this apparent paradox until they look at the big picture and get clear on the fact that weight loss is a calories in versus calories out equation.

With that said, yes there CAN be large differences in metabolism from person to person, and yes some people do need fewer calories to maintain their weight – especially women and smaller-framed people.

However, most people don’t even understand what metabolism means, so they attribute the differences in calorie needs to genetics.

Here’s most people’s metabolism perception

“Good genetics = fast metabolism”

“Bad genetics = slow metabolism”

The truth is, the genetic (relative) differences in basal metabolism between any two individuals at the same body weight and body composition are very small.

What a “fast” or “high” metabolism really means is that someone burns a lot of calories every day – at rest (basal metabolic rate or BMR) and / or including ALL activity (total daily energy expenditure or TDEE). When you say you have a slow metabolism, all you are saying is that you aren’t burning very many calories.

We all have different energy needs, and those needs are influenced the most by body size (especially fat-free mass) and activity, not genetics.

Here’s the metabolism reality:

Big person = faster metabolism

Small person = slower metabolism

Active person = faster metabolism

Sedentary person = slower metabolism

One female, who is larger and more active, might be burning 2500 calories a day, while a smaller, less active female might burn only 1900 calories per day. One male, who is larger and more active, might be burning 3200 calories a day, while a smaller, less active guy might only burn 2500 calories per day.

The important thing to know is that the person with the higher calorie expenditure burns more calories primarily because he or she is larger, has more muscle and is more active, not from being “blessed” with a fast metabolism.

But what about genetics? Aren’t some people born with faster or slower metabolisms?

Yes. But… after you adjust for body weight/body size, the gap in Basal metabolic rate (what you could attribute to genetics) is usually very small. If two people are identical in body weight, lean body mass and activity level, they will usually have close to the same BMR and total calorie expenditure.

Research suggests that there are small differences in BMR from person to person. But most studies say this “inter-individual variance” in metabolic rate is only 3-8%.

So, even though they have identical body weights and activity levels, two females could have differences like these:

Female A could have a BMR of 1475 calories per day (with a TDEE of 2200)

Female B could have a BMR of only 1350 (with a TDEE of 2000)

Female B would be correct in saying she inherited a slower metabolism, relatively speaking. But does this mean that her metabolism causes her to be fat or prevents her from losing weight? Nope – there’s only a slight difference in metabolism between the two women who are the same size.

If genetic differences in metabolism are so small, and a slow metabolism is not the problem, then why is it so darn hard for some people to lose weight?

Well, it involves a person’s entire lifestyle and all their habits put together and how that affects the energy balance equation. The complete answer fills “a whole book” . It involves behavior and psychology as much as physiology and it’s much more complex than just keeping track of calories in versus calories out. However, it all starts with that simple math equation.

Most people get the math wrong and they have no idea how to customize nutrition for their body type and activity level or how to properly troubleshoot slow fat loss or fix plateaus.

A small female who is burning only 1900 calories per day or so doesn’t have a whole lot of room to work with, nor a lot of room for error with calorie miscalculations (or cheating), does she? A 500 calorie deficit puts her at only 1400 calories per day and that’s for only a 1 pound per week weight loss.

Since most people are not consistent with their diet and they under report food intake, we can assume female B is probably eating an extra 200 or 300 calories a day that went unaccounted for (and that’s me being nice), so now she’s on target to lose only a half a pound a week, less than she wanted (almost barely noticeable to some, and could easily be masked by water weight gain, showing no loss on the scale).

At that rate, she might get really frustrated and start blaming her metabolism, not realizing that (1) a pound a week is reasonable progress for a woman her size, (2) she simply didn’t stick to her prescribed calorie allowance.

Furthermore, maybe she was only focused on diet and didn’t realize that she could add weight training and cardio and increase her calorie expenditure/metabolism by hundreds of calories that way.

But aren’t there ways to increase your metabolism?

Yes, you can increase your metabolism, or at least prevent most or all of the slowdown that usually happens from dieting. But you have to attack it from BOTH angles: nutrition and physical activity. If you try to lose weight with diet alone, your metabolism will usually get slower, not faster.

One way to increase metabolism is through weight training and increasing your lean body mass. However, you’d have to gain quite a bit of muscle for this to really make a difference in your resting metabolic rate. The weight training is crucial either way though. Training does boost metabolism for a short time after each workout, it burns a lot of calories and you need the resistance training just to prevent loss of lean body mass while you’re dieting.

Another way to increase your metabolism is to increase ALL your daily activity: In addition to the weight training, add some kind of cardio or metabolic training at least a few times per week. On top of that, all your daily walking, recreation, work and housechores adds up more than you’d imagine (it’s called non exercise activity thermogenesis or N.E.A.T.) Don’t just think about “exercising more” think about “becoming less sedentary.”

A third way to keep up your metabolism is proper nutrition. Extreme starvation diets will cause quick weight loss in the beginning, but can actually slow down your metabolism later on, so a conservative cut in calories is best. A higher protein diet is helpful because it protects lean body mass in a calorie deficit and has a higher thermogenic effect. There are some foods, such as hot peppers, or drinks such as green tea, which are reputed to be thermogenic. Unfortunately the effect is quite small, so don’t bother looking for “magic foods” or “magic pills.”

Last but not least, here’s the big metabolism myth that most people find hard to believe:

Research proves that overweight and obese people actually have a FASTER metabolism than lean people. How is that even possible? As mentioned above, larger body = higher calorie expenditure at rest and during exercise.

A lot of people don’t believe me when I tell them this, so I’ve posted a study below that scientifically confirms how overweight people have faster metabolisms than smaller, thinner people:

Energy Expenditure Is Very High in Extremely Obese Women, Sai Krupa Das, Edward Saltzman et al, J. Nutr., 134:1412-1416, 2004, Tufts University, Boston, MA

To test the hypothesis that total energy expenditure (TEE) and resting energy expenditure (REE) are low in extremely obese individuals, factors that could contribute to maintenance of excess weight, a cross-sectional study was conducted in 30 weight stable, extremely obese women [BMI (mean ± SEM) 48.9 ± 1.7 kg/m2]. TEE was measured over 14 d using the doubly labeled water method, REE and the thermic effect of feeding (TEF) were measured using indirect calorimetry, and activity energy expenditure (AEE) was calculated as TEE — (REE + TEF). Body composition was determined using a 3-compartment model. Subjects were divided into tertiles of BMI (37.5–45.0; 45.1–52.0; and 52.1–77.0 kg/m2) for data analysis. TEE and REE increased with increasing BMI tertile: TEE, 12.80 ± 0.5, 14.67 ± 0.5, and 16.10 ± 0.9 MJ/d (P < 0.01); REE, 7.87 ± 0.2, 8.78 ± 0.3, and 9.94 ± 0.6 MJ/d (P < 0.001), and these values were 29–38% higher than published means of measured TEE in nonobese individuals. No significant differences were observed among BMI tertiles for AEE, TEF, or physical activity level (PAL = TEE/REE, overall mean 1.64 ± 0.16). The Harris-Benedict and WHO equations provided the closest estimates of REE (within 3%), whereas the obese-specific equations of Ireton-Jones overpredicted (40%) and Bernstein under-predicted (21%) REE. Extremely obese individuals have high absolute values for TEE and REE, indicating that excess energy intake contributes to the maintenance of excess weight. Standard equations developed for non-obese populations provided the most accurate estimates of REE for the obese individuals studied here. REE was not accurately predicted by equations developed in obese populations.

What’s the bottom line ?

A slow metabolism is not the reason most people are overweight. In fact, if you’re overweight, you have a higher metabolism than smaller, lighter people. That’s good news because it will actually be easier to achieve a large calorie deficit which means you can lose fat a lot faster in the beginning.

Each person is operating within their own unique calorie equation, so never try to follow a generic, one-size fits all program. Don’t compare yourself to other people (and especially, if you’re female, don’t ever compare yourself to men). Customize your own program by pinning down the right amount of calories for your body size… your body type… your gender… and your activity level. Follow your plan consistently, tweaking the calories consumed and calories burned weekly as needed and the fat always comes off.

You can learn more about effective strategies for preventing your metabolism from slowing down while dieting (chapter 2), how to troubleshoot progress plateaus (chapter 4), how to pinpoint your exact personal calorie needs (chapter 6) how to maximize your metabolism and maintain your lean muscle tissue with protein (chapter 10) and a lot more in my fat loss manual: Burn the Fat,Feed the Muscle 

PS. If you found this article helpful, please share this webpage link with your friends. Thank you.

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Eating for your health

Health and Fitness

Health and fitness site

Eating for your health

Healthy foods that burn fat

Getting Fit and motivated

Getting some exercise in can be quite a challenge considering the fact that many of us have an extremely busy schedule. Not only that, most of us don’t really like exercise in the first place which can make it difficult to stay motivated at the gym. We all realize that getting some exercise is one of the best ways for us to stay trim and healthy. That doesn’t mean, however, that it is the only way for us to do so. If you get a moderate amount of exercise throughout the week naturally, you may be able to get fit simply by eating in the proper way.

Eating for health

One problem that many people run into when it comes to eating properly is that they follow to many different programs. Although it is a good idea to have a program in mind whenever you start eating for health, being too drastic or jumping from program to program is not going to help you at all. Another thing that many people tend to do whenever they diet is to cut something out of their diet which the body needs. It is difficult to estimate how many people have damaged their metabolisms as a result of yo-yo dieting through low carbohydrate or low-fat eating.

Eating a healthy diet

By eating a healthy diet that includes five to six small meals on a daily basis, you can really get your metabolism running at top speed. Make sure that you include a protein, legume and plenty of low glycemic vegetables at every meal, preferably raw. If you eat like this for two weeks you will be able to see the difference in your clothing and whenever you stand on the scale. It is an easy way to get fit without doing exercise.

Eat more fruits and veggies

You’ve heard it said a thousands times: eat more fruits and veggies, and you can’t hear it often enough. It’s saddening that low carb fanatics actually put restrictions on fruits. They are another nutritional powerhouse. The fructose in fruit is the naturally-occuring kind, and there’s not that much of it, so you can relax; it’s NOT the same thing as high fructose corn syrup

Health and fitness site

More info about healthy foods that burn fat HERE