Bee Wilson, the author of The Way We Eat Now: How the Food Revolution Has Transformed Our Lives, Our Bodies, and Our World has written the following:

Research is revealing just how devastating this transition has been. What we eat now is a greater cause of disease and death in the world than either tobacco or alcohol. In 2015 around 7 million people died from tobacco smoke, and 2.75 million from causes related to alcohol, but 12 million deaths could be attributed to “dietary risks” such as diets low in vegetables, nuts and seafood or diets high in processed meats and sugary drinks.

The rise of obesity and diet-related disease around the world has happened hand in hand with the marketing of fast food and sugary sodas, of processed meats and vegetable oils and branded snack foods.

Some of these changes are happening so rapidly it’s almost impossible to keep track. Sales of fast food grew by 30 percent worldwide from 2011 to 2016 and sales of packaged food grew by 25 percent. Somewhere in the world, a new branch of Domino’s Pizza opened every seven hours in 2016.

More than half of the calorie intake in the US, 57.9 percent, now consists of ultra-processed food. While we now produce and consume more food than ever, our modern diet is killing us. What we eat on a daily basis is the primary cause of disease and death in the world than either tobacco or alcohol.

Something is seriously wrong with the food we consume, how it is grown and processed. A 2016 study published in the journal Obesity Research & Clinical Practice found that it’s harder for adults today to maintain the same weight as those 20 to 30 years ago did, even at the same levels of food intake and exercise. The authors examined the dietary data of 36,400 Americans between 1971 and 2008 and the physical activity data of 14,419 people between 1988 and 2006.

They found a very surprising correlation: a given person, in 2006, eating the same amount of calories, taking in the same quantities of macronutrients like protein and fat, and exercising the same amount as a person of the same age did in 1988 would have a BMI that was about 2.3 points higher. In other words, people today are about 10 percent heavier than people were in the 1980s, even if they follow the exact same diet and exercise plans.

The Weight Gain Dilemma

What is really happening here? To answer that question, it is necessary to delve into the many key factors that have changed over several decades.

First or all, people are now exposed to way more chemicals that are known to create hormonal disruption, insulin resistance as well as weight gain. As an example, pesticides, flame-retardants, and the substances in food packaging are all known to interfere with many physiological processes that signal your body to put on and maintain weight. The body, therefore, becomes much better at storing fat than burning fat for energy.

Then there is the problem of prescribed medications. The use of prescription drugs has risen dramatically since the ’70s and ’80s. The estimated total number of prescriptions that will be filled in the US in 2021 is a staggering 4.76 billion! About 66 percent of adults take prescription drugs (Health Policy Institute, 2021). Many people take several medications at the same time. Remember, there is always a long list of side effects associated with any medication, not to mention the additional interactions from combining drugs.

For instance, some anti-depressants are now one of the most commonly prescribed drugs in the US. They have now been linked to weight gain. In fact, the cocktail of prescription drugs that many people take routinely have a whole host of serious side effects, including impairing metabolism and increasing weight.

The third factor is the realization that our microbiome has been profoundly altered since 1980s. It’s well known that some types of gut bacteria make a person more prone to weight gain and obesity. Not only are Americans prescribed antibiotics on a grand scale, they are also as eating animal products that have been treated with antibiotics, which are known to have devastating effects on the microbiome. The ubiquitous spraying of toxic chemicals, such as glyphosate, which is the main ingredient in many popular herbicides, also has a disastrous effect of the microbiome.

These are just some of the many harmful influences comprising modern life that did not exist three decades ago. It really doesn’t take a rocket scientist to understand that there is a huge price to pay when it comes to our health from this grand experiment of modern living. And weight gain is one of the consequences of these changes.

Chlorella – Safely Addressing the Many Causes of Weight Gain
If you are finding it difficult to lose weight then you may have arrived at awareness that it is time to make changes. There is one superfood that addresses the many underlying issues, which have been recognized as contributing to weight gain. Chlorella is a tiny one-cell fresh water algae that is a mighty source of nutrition for healing and detoxing the body. There are many ways that Chlorella have been proven to address the many causes of weight gain.

Reduces Cravings with Optimal Nutrition
Taking chlorella for weight loss is effective because of its very high nutrient content. Eating foods with empty calories creates a lack of feeling satisfied. Chlorella has a comprehensive profile. It contains all the B-complex vitamins (including B12), zinc, iron, calcium, magnesium, potassium, phosphorus, selenium, iodine, omega-3 essential fatty acid, and the enzyme pepsin. Chlorella also contains 57 percent of bio-available protein and all the essential amino acids. It is one of the few foods that naturally contain vitamin D. In addition, it has more beta-carotene than carrots and more than five times more chlorophyll than wheatgrass. Chlorella is also a rich source of carotenoids, lutein, and zeaxanthin. Including Chlorella as part of your daily nutrition will help to reduce cravings from empty calories as well as help to balance blood sugar.

Chlorella helps in another way for weight loss. It is high in iodine, a necessary mineral to support thyroid function, which is often an issue for people struggling with weight. This essential mineral is often missing in modern diets.

Chlorella has one of the highest sources of chlorophyll. A study from 2013 found that high fat meals containing chlorophyll promoted weight loss, partly by suppressing the desire to eat more by promoting feelings of fullness.

Supports a Healthy Microbiome
Chlorella has a beneficial effect on the digestive system and supporting a healthy microbiome by promoting the production of gut flora. There is increasing evidence that links microbial health and obesity. In addition, the more overweight a person, the less there is a healthy diversity of microflora. By supporting healthy microbiome, Chlorella is also assisting to increase the diversity of beneficial gut flora.

Chlorella promotes the multiplication of beneficial bacteria’s like lactobacillus in the stomach at four times the normal rate. Chlorella is rich in fiber, which is a prebiotic and encourages beneficial intestinal microflora production. A healthy gut microbiome increases feelings of fullness at meal times, improves better absorption of nutrients, helps to balance hormones, and will produces feel good neurotransmitters. A healthier microbiome also means a more effective detoxification of harmful toxins from the body. Chlorella encourages more regularity and clearing out the intestines to prevent the re-absorption of toxins.

Blocks the Production of Fat Cells
A study showed that incorporating Chlorella onto your diet can block the production of fat cells and even shrink already existing ones. The research has found that Chlorella can shrink fat cells by decreasing the amount of fat held within them. A research team in Japan has also found that chlorella promotes weight loss by controlling gene expression to produce reductions in body fat percentages, fasting glucose levels, and total circulating cholesterol.

Another study conducted on healthy individuals as well as those with “high-risk factors for lifestyle-related diseases” suggested that “chlorella intake resulted in noticeable reductions in body fat percentage, serum total cholesterol, and fasting blood glucose levels.” These factors are associated with helping to maintain your ideal weight.

Detoxifies Harmful Toxins
As you lose weight, toxins are released from your fats cells. Without support to help with detoxification, they can be easily reabsorbed by the body. Therefore, It is critical to safely remove these toxins. Another feature of Chlorella is its ability to effectively detoxify heavy metals, pesticides, herbicides and other environmental pollutants and chemicals. One of chlorella’s most significant health benefits is that it wraps itself around even the most stubborn toxins in the body such as cadmium, lead, mercury, bisphenol A, poly-fluoroalkyl substances (PFAS), glyphosate and all other pollutants. More importantly, it not only eliminates them from the body but also prevents them from being reabsorbed. In our toxic world, it is imperative, not only for your health but also for weight loss, to safely remove harmful toxins.

Chlorella – Essential Support of Weight Loss

Like so many nutritional products, the real benefits are only available when you know more about how and where the product was grown and processed. The nutrition and therapeutic power of Chlorella is only fully available when it is grown in pristine conditions, processed and packaged correctly. BioGenesis is an exceptional company that ticks all those boxes. As a 100 percent Australian owned and operated company, it is the only ‘Australian Made, Australian Grown’ licensed producer of organic Chlorella. From its farm in tropical Queensland, right through to packing and distribution, its products are grown and processed in Australia to the highest quality standard. Unlike many other Chlorella farms, the pristine water and abundant sunlight of BioGenesis from its tropical Queensland farm insures the purest and most nutrient dense algae product available any where in the world.

Chlorella is a unique nutritional product that supports weight loss in many ways. It is available either as a powder (ask 3-5 grams daily) or tablets (5 tablets twice a day). Nature has packed all the necessary vitamins, minerals, essential fatty acids, prebiotics, proteins and a comprehensive detoxification capacity into one small but mighty unicellular plant that provides your body with optimal nutrition, microbiome support and clearing of harmful toxins.

1. https://pubmed.ncbi.nlm.nih.gov/18800884/
2. https://pubmed.ncbi.nlm.nih.gov/19723054/
3. https://pubmed.ncbi.nlm.nih.gov/34178863/
4. https://pubmed.ncbi.nlm.nih.gov/24331771/
5. https://pubmed.ncbi.nlm.nih.gov/33572056/
6. https://pubmed.ncbi.nlm.nih.gov/32698537/
7. Nutrients 2014 May 5;6(5):1861-73. doi: 10.3390/nu6051861
8. Curr Pharm Des 2016;22(2):164-73. doi: 10.2174/1381612822666151112145226
9. Am J Clin Nutr. 2011 May; 93(5): 1080-1086.

The post Chlorella for Successful Weight Loss appeared first on Total Health Magazine.

Many years ago, a psychologist who specializes in eating disorders began to send me her clients because she had heard that antidepressant medications worked for these patients. I had by then shifted to a more holistic approach, so I told her that before I prescribed antidepressants, I wanted to try some more natural methods. I had discovered that in many cases of eating disorders, there is an underlying biochemical issue—a combination of food sensitivity, blood sugar imbalance and nutrient deficiency. She agreed, her patients cooperated, and we had some excellent, medication-free results. This encouraged me to continue on this natural path as I have to this day. Here are some of my discoveries, as well as subsequent research by others in this growing field.

Food Sensitivity
We crave the foods that we are sensitive or “allergic” too. Not a typical allergy with hives or stomach aches, these sensitivities are intolerances, often inherited, and show up in any number of ways—for example, depression, inability to lose weight, eating disorders, tinnitus, unexplained aches and pains—many, many others. The very foods we crave will create the most symptoms and are the most damaging. In fact, food cravings are similar to an addiction to alcohol. As you withdraw from the foods you’re addicted to, you begin to have withdrawal symptoms and the cravings begin. And if you happen to be addicted to wheat or baked goods, you can never get enough of them, so you binge on them, despite your best intentions to the contrary. People addicted to grains may drink excessive amounts of grain-based liquor or beer and can become alcoholics. They’re sensitive to and addicted to the alcohol, but it’s the grain-base that is causing the problem. They can even feel “drunk” after eating cereal or baked goods. Not so different from your regular carb-binger, except the target is alcohol instead of refined carbs.

Nutrients

It’s not just a matter of willpower. In order to break the addiction cycle, in addition to avoiding the undesirable foods, you have to supply the body with a good, supportive nutritional program of healthful food, vitamins, minerals, and amino acids. Then, the cravings will often simply go away! It’s quite remarkable; with a nutrient rich diet, and good vitamin and mineral formula, you can stop the cycle. In fact, once the diet and nutrients are in place, the cravings and addictions will often just fall away. Remember that nutritional supplements are not a substitute for healthy food, but a supplement to restore missing ingredients and balance biochemistry.

Magnesium is often deficient, and taking it can be very helpful. It’s great, too, for muscle tension, insomnia, and even, heart palpitations. The amino acid glutamine is also useful for reducing cravings. I’ve had former alcoholics (yes, former) say that the glutamine cut their cravings for good; they no longer were battling the desire to drink. They were done for good. Glutamine works similarly with bulimics and binge eaters.

Zinc: Some years ago, researcher Alex Schauss did a study on patients who were suffering from anorexia nervosa. By using a simple test called a zinc taste test, he found that they were zinc-deficient. He then gave them liquid zinc therapeutically, with very successful results. The test consists of the person taking some liquid zinc sulfate solution in their mouth, and if they describe it as having a bad or strong taste, they usually have sufficient levels of zinc. On the other hand, if they can’t taste the solution or if it tastes just like water, then they may have a cellular zinc deficiency, even if their blood levels look adequate. It’s a vicious cycle since zinc deficiency affects taste; so zinc-deficient anorexics don’t taste their food, so are less motivated to eat it. Zinc supplementation has continued to be used in nutritionally oriented settings, including my own practice.

Serotonin: Bulimia and binge-eating is often treated with the SSRI antidepressants such as Prozac, Zoloft and Lexapro They raise brain levels of serotonin, a neurotransmitter or chemical messenger in the brain that causes a feeling of well-being and relaxation, and reduces hunger. Rather than using medication, my preference is to prescribe the materials that make serotonin, the amino acids L-tryptophan or it’s relative, 5-HTP (5-hydroxytryptophane), and there is research to back it.

In her book, The Diet Cure, Julia Ross refers to a study where bulimics were deprived of tryptophan. In reaction, their serotonin levels dropped and they binged more violently, ingesting and purging an average of 900 calories more each day. In another study, adding extra tryptophan to the diet reduced bulimic binges and mood problems by raising serotonin levels. More recently, an Oxford researcher, Katherine Smith, reported that even years into recovery, bulimics can have a return of their cravings and mood problems after only a few hours of tryptophan depletion, concluding that, “Our findings support suggestions that chronic depletion of plasma tryptophan may be one of the mechanisms whereby persistent dieting can lead to the development of eating disorders in vulnerable individuals.”

The herb St. John’s Wort provides another way to raise serotonin levels. I have discussed this along with dosages of tryptophan and other nutrients in my book, Natural Highs.

Thiamine: As we have seen, nutrient deficiencies can aggravate anorexia, and it should be treated with nutrient rich diets. For example, restricting your diet will make you deficient in such vitamins as vitamin B1 (thiamin). It’s found in foods that people with eating disorders rarely eat—including beans, whole grains, seeds, meats and vegetables. Common signs of thiamine deficiency are loss of appetite, weight loss, constipation, anxiety, chest pain and even sleep disturbance along with depression and irritation. Sound familiar?

Blood Sugar Swings
One mechanism underlying the craving and eating (or drinking) cycle is blood sugar imbalance: low blood sugar sets off the craving. The brain experiences this dip as life-threatening starvation, followed by a frantic search for whatever will raise blood sugar. Just picture our ancestors in the jungle, short on food, and having to hunt for their next meal—or die. We, on the other hand, just go to the refrigerator. The quickest fixes here are sugary foods or other refined carbs such as bread or pastries. And we don’t even burn any calories on our hunt.

Bottom Line: Treat Nutrient Deficiency with Nutrients
I will often order a blood test to see which amino acids are low. By replacing them the body (and brain) comes into balance. As a result the food cravings will often be greatly relieved or even come to a halt, as noted in the case of glutamine for acute cravings.

There are other natural treatments, as well, for cravings due to food sensitivities. Acupuncture and acupressure has been shown to help, especially some techniques such as NAET that can actually eliminate the food sensitivities themselves.

The point is, instead of simply taking an antidepressant, there are many other ways to approach what at first appears to be strictly a psychological problem. The combination of psychotherapy and a nutritional/biochemical approach is the most useful, and I have successfully treated many patients without resorting to medication at all. Not only does this approach work as well as medication but in my experience working with the body’s chemistry, rather than introducing more chemicals in the form of medication, is often superior. It’s faster, has none of the side effects, and has many side benefits. I developed Brain Recovery AM & PM formula to provide many of the nutrients mentioned here and more, to balance amino acids, serotonin, blood sugar, and mood.

For more information, see my books, Natural Highs, and 8 Weeks to Vibrant Health.

The post Eating Disorders: The Nutrient Solution appeared first on Total Health Magazine.

For the first time in 25 years, the book that ignited a diet and lifestyle phenomenon has been fully updated.

Ann Louise Gittleman, the award winning New York Times bestselling author once again challenges conventional dietary wisdom to rewrite the rules of nutrition. A trendsetter for decades, her Fat Flush Plan revolutionized weight loss by helping tens of thousands of people recognize the critical role the liver plays in the detox/diet connection and overall health. Now, The New Fat Flush Plan follows in that same bold path. With the primary focus still on the liver’s role as the #1 fat burning organ, The New Fat Flush delves deeper into the latest research-based causes of weight loss resistance and expands into the 10 Hidden Weight Gain Factors. Ann Louise presents targeted regimens to correct sneaky saboteurs that are frequently overlooked like missing magnesium, fattening chemicals, a messy microbiome, hidden hitchhikers, and a sluggish or non-existent gallbladder.

Fat Flush stands apart from Paleo, Primal, Ketogenic and Vegan diets by making the case that diet without detox is doomed to failure thanks to the unprecedented amount of current toxins and hormone disruptors we face every day. The book promotes a daily detox eating plan that features surprisingly delicious Fat Flushing fruits, vegetables, oils, quality proteins, cleansing Fat Flush water, Fat Flush bone broth, and healing spices–all showcased in four weeks of easy menus and tasty recipes for the whole family.

Fat Flush has a time-tested and proven track record of success, with thousands of individuals who have lost weight and achieved overall health and relief from autoimmune and degenerative disease as a byproduct. The New Fat Flush Plan builds on this success for even more effortless weight loss.

In addition, the New Fat Flush presents:

• NEW Three-Day Ultra Fat Flush Tune-Up for quicker cleansing and results
• NEW health revelations linking the gallbladder and liver to thyroid health
• NEW hidden weight gain factors that explain why it’s not your fault you’re fat
• NEW meals, menus, and shopping lists
• NEW tips for managing insulin, hormone, and stress levels
• NEW slimming smart fats and sweeteners
• NEW gluten-free tips for those with celiac disease or gluten intolerance

Join the millions who have made Fat Flush one of the top diet programs in the world today. You’ll retrain your metabolism, shed pounds and inches from your waist, hips, and thighs, feel stronger and fitter than ever before–and do it while cleansing your liver and improving your overall health. With more easy recipes and up-to-date nutrition advice, The NEW Fat Flush Plan will:

• Cleanse your system with the THREE-DAY ULTRA FAT FLUSH TUNE-UP. Kick off your weight loss with a quick-start liquid detox and see significant results in just three days. Set the stage for fat loss with a metabolism booster, skinny smoothies, and slimming spices and fats.
• Continue the process with THE TWO-WEEK FAT FLUSH. Cleanse and build quality bile–the key to fat breakdown and removal of built-up waste from the system. Purge “false fat” and watch the pounds slip away.
• Reshape your body with THE METABOLIC RESET. Take your progress to the next level. Reintroduce friendly and gluten-free carbs while still losing weight, but enjoying the foods you love.
• Maintain with THE LIFESTYLE EATING PLAN. Master the new rules of food combining. Learn how to integrate special occasion ingredients for a happier and healthier you.

The NEW Fat Flush Plan eases you gradually into tried and true lifestyle eating. You’ll find meal plans, Fat Flush fitness, brand new lifestyle rituals, and over 75 recipes that are more easy-to-follow and family-friendly, plus an updated brand name shopping list. You’ll finally eliminate those “triggers” that put the weight back on.

Best of all, you won’t have to cut out your favorite foods forever or maintain a strict daily routine permanently. You just need to know the basic principles of The NEW Fat Flush Plan to achieve your dreams of a slimmer, stronger, healthier new you.

The New Fat Flush Plan is available now!

The post The New Fat Flush Plan appeared first on Total Health Magazine.

Actually, the majority of the urges come in the form of pastries and pudding to name but a few. Of course, there are always those who overindulge in turkey and stuffing, but that is mostly because we don’t exactly eat turkey and stuffing every day. In other words, the mind wants what the body doesn’t get freely. Our brains are hardwired for novelty, so anytime something scarce or new comes along, we are all in!¹

Aside from this, we are also hardwired to eat sweet foods when we are stressed and what time of the year stresses us more than the holiday’s—right? Our brain is always competing for the amino acid tryptophan, as tryptophan is essential to the manufacturing of the happy brain chemical, serotonin. Stress causes the body to use tryptophan for other—more important—things and the brain creates cravings for sweet foods to drive the serotonin levels up,² but only temporarily.

The fact remains, holiday binges almost always have repercussions, which are usually felt after the festivities end. People often find that they have gained more pounds and unwanted body fat, which becomes more and more difficult to lose with each passing holiday season.

Unbeknownst to many people, it is very easy to alter one’s metabolic rate. A study showed that indulging yourself with unhealthy fatty foods for just five days can weaken your body’s ability to digest food effectively when you go back to your normal diet again,³ once again making it even harder to lose the extra fat and weight that you gained during the holidays. In addition, the occurrence of heart disease and hypertension spikes during this season⁴ due to the extra amount of fat, oil, sugar and grease that usually accompanies holiday dishes.

To celebrate the holidays guilt-free and maintain the positive vibes whole year round, it is best to eat clean and smart. The following tips will surely allow you to enjoy the holiday festivities and at the same time maintain a healthy diet:

• Be cautious when eating gluten-free dishes since they may actually do more harm than good.
  Ingredients such as rice, millet and corn, which are usually used for gluten-free recipes, are actually full of quick-releasing carbohydrates that are usually converted into body fat quite easily⁵. They can also cause blood sugar levels to spike, which is a risk factor for cardiovascular diseases.⁶ Maintaining a low glycemic and low carb diet is your best ticket to maintaining health this season.
• Fizzy drinks such as soda can make you feel bloated and gassy. 
  Not so attractive when you’re trying to make a good impression at the company Christmas party. Aside from making you swallow excess air, extra gas is produced when the bacteria in your digestive tract tries to break down sugars that these beverages contain. Instead of bloating yourself with these, it makes much more sense to limit yourself to regular water, sparkling mineral water with fresh lemon, hot tea, coffee, or unsweetened iced tea. These can also help you to maintain low insulin levels, which reduces cravings for sweets and allows your body to access fat for energy⁷.
• Baked products are abundant during the holiday season. 
  However, instead of using baking flours to make your goodies, use coconut flour instead. This flour is not only low in carbohydrates but it is naturally laden with fiber and nutrients. In addition, coconuts have properties which have been shown to decrease the chances of diabetes and heart disease⁸.
• For side dishes, replace high-glycemic corn with low-glycemic legumes such as green peas. 
  You may also opt for green vegetables, like broccoli, green beans or asparagus, which are not only low-glycemic but are also low in carbohydrates. Salads are also great dishes to prepare for this season as they have very low levels of carbohydrates and they can barely affect your blood sugar levels even at generous servings.
• Another great way to prevent gaining extra fat during the holidays is by consuming green tea extract. 
  Green tea contains a compound that is called epigallocatechin gallate or EGCG for short, which can help the body burn fat⁹. Aside from increasing metabolism and fat excretion, EGCG can also interfere with the body’s ability to absorb carbohydrates and prevent development of fat cells¹⁰. To maximize its effects, green tea extract is best consumed in the same meal as the carbohydrates.
• Another ingredient that can also block the body’s absorption of carbohydrates and starches is white kidney bean extract.
  Carbohydrate digestion and absorption is associated with alpha amylase, an enzyme that is found in the intestines. This enzyme is blocked by phaseolamin, a compound found in white kidney bean extract which hinders it from functioning properly¹¹. This makes you feel fuller for longer periods and reduces your food intake.

Eat right, live right. You should maintain this mantra at all times. Do not let the holiday mood get the better of you and control your eating habits. The extra fat gained during the holiday season is just too difficult to keep losing. This season, why not stay ahead of the curve.

References:

1. Kahn BE, Wansink B. The influence of assortment structure on perceived variety and consumption quantities. Journal of Consumer Research. 2004, 30:519–33.
2. Wurtman, R.J., et al. “Brain Serotonin, Carbohydrate-Craving, Obesity and Depression,” Adv Exp Med Biol, 398, 1996: 35-41.
3. Davies, Madlen, et.al. (2015, April 13). Holiday Binge Really Does Hit Your Health: Just Five Days of Extra Fatty Food Affects Metabolism. Daily Mail
4. Kam K. The Truth Behind More Holiday Heart Attacks: Why cardiac problems spike during the holidays and how to stay heart healthy. Web MD. Sept., 2011.
5. Miller WC, et al. Dietary fat, sugar, and fiber predict body fat content. Journal of the American Dietetic Association. 1994;94:612–5
6. Yanase M, et al. Insulin resistance and fasting hyperinsulinemia are risk factors for new cardiovascular events in patients with prior coronary artery disease and normal glucose tolerance. Circ J. 2004 Jan;68(1):47–52.
7. Wiley, T.S. and B. Formby. Lights Out: Sleep, Sugar, and Survival, New York: Simon & Schuster, Inc., 2000.
8. Nevin KG, Rajamohan T. Beneficial effects of virgin coconut oil on lipid parameters and in vitro LDL oxidation. Clinical Biochemistry 37,2004;830–835).
9. Chen IJ, et al. Therapeutic effect of high-dose green tea extract on weight reduction: A randomized, double-blind, placebo-controlled clinical trial. Clin Nutr. 2015 May 29. pii: S0261-5614(15)00134-X. doi: 10.1016/j.clnu.2015.05.003. [Epub ahead of print.]
10. Dulloo AG, et al. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr. 1999 Dec;70(6):1040–5.
11. Celleno L, et al. A Dietary Supplement Containing Standardized Phaseolus vulgaris Extract Influences Body Composition of Overweight Men and Women. International Journal of Medical Science. 2007; 4:45–52.

The post Ditch the Dirty Diet During the Holidays appeared first on Total Health Magazine.

Luckily, the notion that your results are proportional to time spent exercising can be considered dead and gone. Have you ever heard the saying; it’s not the amount of time you spend working that counts, it’s the amount of productivity you achieve while working? It may sound too good to be true, but you can get more results in much less time, if you are willing to exercise the right way.

Exercising the “right way” means chucking most 60-minute cardio sessions in the proverbial trashcan. Instead, research has shown that by adopting an entirely new and more effective approach to exercise, known as High-Intensity-Interval-Training or HIIT, you can see results in a fraction of the time—especially as you get older. Aging seems to make it more and more difficult to lose fat and gain muscle, however by changing our exercise patterns to HIIT, we may be able to experience the metabolism of our youth once again.¹

HIIT is an exercise strategy—lasting anywhere from four to thirty minutes, which incorporates short periods (i.e. 20–30 seconds) of intense resistance exercise (i.e. weight training or high resistance cardio) with cool-down recovery periods (30 seconds to one and a half minutes). It’s basically a higher-intensity form of cardio/resistance training done in a fraction of the time that most workouts take. Numerous studies have proven that interval training burns more fat in less time.^2,3

Take this study that compared interval training with old-school cardio for 15-weeks. One group did 20 minutes of interval training three times per week. The other group spent 40 minutes three times per week on steady-state cardio work. Even though the interval training group spent half as much time exercising, they lost six pounds of fat, while the steady-state group actually gained fat.⁴ In other words, even though it eats up more time, steady-state cardio created a group of smaller fat people.

Stop Resisting
I have always been a huge advocate for resistance training, as we cannot afford to lose even an ounce of muscle tissue, especially as we get older. Age is often associated with a loss of lean body mass and a gain in fat. Yes, our metabolisms do slow down, but that’s because muscle is the key metabolic engine of the body, dictating how effective we are at burning calories—even at rest. Jan Helgerud, PhD, from the Norwegian University of Science and Technology, states that, “High-intensity interval training is twice as effective as normal exercise. This is like finding a new pill that works twice as well… we should immediately throw out the old way of exercising.”⁵

When you use resistance exercises in your routine (i.e. elastic bands and/or weights), you can expect your muscles (and metabolism) to rev up. The best part is this happens even as stubborn fat melts away. Researchers from the University of Maryland recently found that women who did regular resistance training not only lost weight, but they were able to build muscle while the number on the scale took a nosedive⁶, which is music to any woman’s ears. Best of all, resistance training seems to laser-target nasty, stubborn, and inflammation producing abdominal fat.⁷

So the verdict is in, those that perform HIIT and resistance style training, find themselves with a higher metabolic rate than before. Think about it this way, for every pound of muscle you tack on, you can expect to burn a lot more calories each and every day. One study found that resistance training over a few weeks upped metabolic rate by an impressive 7 percent,⁸ and if you shrug your shoulders at a mere 7 percent, try thinking of it this way; that could equate to an impressive 50,000 extra calories⁹ burned off in one year, which could mean you’d be about 14 pounds lighter this time next year. Not so bad after all, is it?

References:

1. HIIT moves out of the exercise lab and into the real world. A modified version of the High-Intensity Interval Training may be a time-saving, effective way for older, less fit adults to stay in shape. Duke med Health News. 2014 Jun;20(6):3–4
2. Giannaki CD, et al. Eight weeks of a combination of high intensity interval training and conventional training reduce visceral adiposity and improve physical fitness: a group-based intervention. J Sports Med Phys Fitness. 2015 Jan 8.
3. Falcone PH, et al. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men.J Strength Cond Res. 2015 Mar;29(3):779–85.
4. Trapp EG and Boutcher SH. Fat loss following 15 weeks of high intensity, intermittent cycle training. Fat Loss Laboratory, Faculty of Medicine, University of New South Wales, Sydney, Australia.
5. Telegraph Media Group. A week’s exercise could be squeezed into one hour, say experts. The Telegraph. 26 Feb, 2010
6. Schmitz KH, et al. Strength training and adiposity in premenopausal women: Strong, Healthy, and Empowered study American Journal of Clinical Nutrition. Sep 2007; 86: 566–72.
7. Shaw BS, Shaw I, Mamen A. Contrasting effects in anthropometric measures of total fatness and abdominal fat mass following endurance and concurrent endurance and resistance training. J Sports Med Phys Fitness. 2010 Jun;50(2):207–13.
8. Lemmer JT, et al. MEffect of strength training on resting metabolic rate and physical activity: age and gender comparisons. Med Sci Sports Exer. 2001 Apr;33(4):532–41.
9. Ehrman JK, Gordon PM, Visich PS, Keteyian SJ. Clinical Exercise Physiology. 2nd ed. Champaign, IL: Human Kinetics; 2009:135–46.

The post If You Want Results Spend Less Time in the Gym appeared first on Total Health Magazine.

Do you realize there are many healthy alternatives to a regular Thanksgiving meal? Even better, you can take advantage of those healthy alternatives, without having to give up taste! In this article, I’m going to lend you a helping hand, by introducing you to better food choices you can turn to during Thanksgiving or any other holiday. Aside from this, I’m going to show you a little trick that I use for indulging in the not-so-good- for-your-fat-cells foods without allowing those goodies to go to your waist.

Stuffing
If you absolutely have to have stuffing during Thanksgiving dinner—and who doesn’t, make it wholesome stuffing. Instead of regular crusty white or whole wheat bread, try using organic wild rice and walnuts. Take a red onion and sauté it with grass-fed sausages and celery. In the end, add some chopped fresh sage, cilantro and savory. When it comes to sautéing the onion and English sausages, make sure to use low heat along with grass-fed butter, grass-fed ghee or organic virgin olive oil. By using grass-fed meats, you will be consuming an omega-6 fat called Conjugated Linoleic Acid or CLA, which is important to both immunity and your metabolism.¹ Studies indicate that along with its cancer fighting properties, CLA from grass-fed meat and dairy also has the ability to help us shed pounds while holding onto our valuable muscle.²

Mashed Potatoes
Yes, we all get the fact that mashed potatoes are yummy and for many, they are a “must have” at the Thanksgiving table. However, unfortunately, along with stuffing, they are powerful promoters of the fat-storage hormone insulin. Instead of mashed potatoes, go for yams, sweet potatoes or even cauliflower (I know… sounds crazy, but there are some wickedly good mashed cauliflower recipes out there!). Yes, you will be surprised at how delicious these healthier alternatives are. For yams and sweet potatoes you can mash them up and serve them just as you serve mashed potatoes, but for cauliflower, you’ll want to use your blender.

Even though the American Diabetes Association recommends that you consume between 45–60 grams of carbs during each meal,³ I find this way too high for the average person who is already suffering from high-blood sugar levels that puts them at risk for type 2 diabetes as well as continual fat cell expansion. This is why I would steer clear of regular mashed potatoes, bread and everything else that can spike your blood sugar through the roof. Having said this, there is one way to limit the damage from these foods, but you’ll have to block the enzyme alpha-amylase first.

Block the Starch and Control the Sugar
Alpha-amylase is the enzyme your body uses to break apart dietary starch (i.e. stuffing and mashed potatoes).⁴ Starches consist of long chains of sugar. Your body breaks down those long chains of sugar into smaller ones in order to use the individual pieces of sugar for energy. The good news is, there are natural substances that are able to bind to and successfully block the activity of alpha-amylase, which in turn inhibits the complete breakdown of starches to sugar, thereby lowering the amount of sugar that gets into the body to create fat storage.⁵ The even better news is one of these natural substances can be found in white kidney beans and goes by the name of phaseolamin.⁶ According to Dr. Oz, White Kidney Bean Extract should be consumed before meals that contain carbs or starch. You can also eat pure white kidney beans, but you’ll have to consume a large amount of them to get the same effect as from a supplement with high concentrations of white kidney bean extracts.

You see you really can save Thanksgiving without gaining weight and compromising the taste of food. Go ahead, look up some healthy alternative recipes for the holidays and see what you find. Many times, the alternatives are just as good, if not better than the originals. And don’t forget to take your starch blockers!

References

1. Cannella C and Giusti AM (2000) “Conjugated linoleic acid: a natural anticarcinogenic substance from animal food.” Ital. J Food Sc, 12:123–7.
2. Sugano M, et al. “Conjugated linoleic acid modulates tissue levels of chemical mediators and immunoglobulins in rats.” Lipids 1998;33:521–7.
3. American Diabetes Association Website. “Diabetes Myths.” http://www.diabetes.org/diabetes-basics/myths/
4. Fantini N, et al. “Reducing effect of a Phaseolus vulgaris dry extract on food intake, body weight, and glycemia in rats.” J Agric Food Chem. 2009 Oct 14;57(19):9316–23.
5. Carai MA, et al. “Multiple cycles of repeated treatments with a Phaseolus vulgaris dry extract reduce food intake and body weight in obese rats.” Br J Nutr. 2011 Sep;106(5):762–8.
6. Mosca M, et al. “Determination of alpha-amylase inhibitor activity of phaseolamin from kidney bean (Phaseolus vulgaris) in dietary supplements by HPAEC-PAD.” Anal Chim Acta. 2008 Jun 9;617(1–2):192–5.

The post How To Stay Lean While Still Enjoying Thanksgiving appeared first on Total Health Magazine.

Even though men and women seem to experience the same degree of obesity, women seem to be more affected by the excess fat as is shown by the fact that more women, than men, try to rid themselves of the extra pounds by following diets more frequently. In fact, one-third of women are on diets at any given time, compared to approximately one in four men. Regardless of the reasons why more women seem to throw themselves into the world of dieting, the real question is; why are so many women expanding in volume to begin with?

Of course, there are several obvious lifestyle factors that come into play when it comes to obesity. Unfortunately, you can’t exactly scarf-down a half-dozen Krispy Kreme Doughnuts ® followed by a supersized Diet Coke® each day and blame your ever expanding fat cells on a sluggish thyroid gland. According to myriad research, it turns out that one of the main culprits that is not very obvious, can be found in a group of estrogen-mimicking compounds called xenoestrogens.

Blame Your Belly on the Environmental
John Lee, MD, author of the bestselling book; What Your Doctor May Not Tell You About Menopause, notes how widespread xenoestrogens are in our modern world; “You would have to virtually live in a bubble to escape the excess estrogens we’re exposed to through pesticides, plastics, industrial waste products, car exhaust, meat, soaps, and much of the carpeting, furniture, and paneling we live with indoors every day.”³ Xenoestrogens are also delivered directly through the skin whenever we use expensive creams, shampoos, deodorants, etc., that have preservatives like parabens in them. Considering the fact that these hormone disrupting messengers were never part of our evolutionary existence, our bodies never adapted a system effective enough to neutralize them.

So what does all this xenoestrogen gobbledy gook have to do with a woman’s ability to stuff more fat into her billions of fat cells and her inability to lose any of it? Heaps! Numerous studies over the years have indicated that xenoestrogens are extremely problematic where natural hormone chemistry is concerned. For instance, researchers from Stirling University in Scotland, point to evidence that indicates natural weight-control hormonal systems in obese individuals no longer function effectively, making it very difficult to control weight gain.

Drastic environmental changes during the last few decades— especially the production and usage of synthetic organic and inorganic chemicals (e.g. xenoestrogens)—may be largely responsible for this metabolic malfunction.⁴ And a study published in the 2002 Journal of Alternative and Complementary Medicine showed that the drastic rise in the use of synthetic chemicals—xenoestrogens—over the years matched the rise in the number of overweight and obese adults in the U.S.⁵ Many of these xenoestrogens have also been shown to negatively affect brain chemistry, possibly interfering with specific areas of the brain that are involved in our ability to maintain a healthy metabolism.⁶ One study presented in the Journal of Lipid Research indicated that excess body fat might be directly linked to these hormone-disrupting contaminants.

Alpha Females
Being a dominant hormone, estrogens are constantly communicating with a woman’s fat cells in order to use fat as an energy source or store it for future needs, in which case the women continues to gain more and more fat. When there’s a lot of estrogen in the body, fat is primarily relocated to the butt and thigh areas (don’t you love when that happens?). If this isn’t a bad enough scenario, the excess estrogens also tag these fat cells with loads of alpha-receptors, which is like driving with your foot on the brake, but in this case it equates to very little ability for the fat in those areas to be used as energy.⁷ Also, when estrogen becomes overly dominant—as in the case of women who have too many xenoestrogens floating around—it displaces fat-burning and muscle-building hormones like progesterone and testosterone, which women need in order to deflate their ever expanding fat cells.

From an evolutionary perspective, Mother Nature would have deemed it beneficial to escort more fat into your 30 billion fat cells, as opposed to burning that fat. The extra fat would ensure a healthier pregnancy or a higher survival rate in case of a famine. Lots of estrogen—synthetic or otherwise—ensures that you don’t waste any calories. In essence this is exactly what happens when a woman gets pregnant or goes on birth control pills. Estrogen levels shoot sky high and fat cells respond by increasing their ability to store fat.

So now that you are aware of the problems all of these estrogen elevating and mimicking chemicals can cause on your metabolism and how difficult, if not impossible it is to completely prevent exposing yourselves to the thousands of xenoestrogens around you, following are a few tips to give your body the best defense against these metabolism-hampering toxins.

• Consume at least 10 eight-ounce glasses of filtered water each day
• Supplement with at least two of these hormone-protecting cruciferous vegetable extracts: I-3-C (indole 3 carbinol), DIM (diindolylmethane) and sulforaphane—or better yet, try Ultimate Her Energy
• Supplement with liver-supportive nutrients like: artichoke, milk thistle, dandelion, D-glucarate, R+ lipoic acid and TMG (trimethylglycine)
• Exercise hard enough to work up a good sweat at least 3–4 times each week

References:

1. Weight Control Information Network. Overweight and Obesity Statistics – taken, September 2014.
2. American Obesity Treatment Association. Projected Prevalence of Obesity Stats – taken, September 2014.
3. http://www.johnleemd.com/store/estrogen_dom.html
4. Baillie-Hamilton PF. Chemical toxins: a hypothesis to explain the global obesity epidemic. 2002. J Altern Comp Med Apr;8(2):185-92.
5. Baillie-Hamilton PF. Chemical toxins: a hypothesis to explain the global obesity epidemic. 2002. J Altern Comp Med Apr;8(2):185-92.
6. Nag M, Nandy N. Serotonin and benzylamine oxidation by type A and type B MAO of rat brain in presence of organophosphate pesticides. Indian J Exp Biol. 2001 Aug;39(8):802–6.
7. King, B. Dirty Diets: Exposing the Dietary Lies Keeping You from Looking and Feeling Your Best. Abundant Health Systems Inc. 2014

The post The Evil Side of Estrogen appeared first on Total Health Magazine.

Contrary to popular belief, ‘weight loss’ is not all about cardio, squats, push-ups and starving yourself half to death. It needs to be complemented by a perfect diet with an intake of all the food nutrients in their proper ratios.

When it comes to burning body fat, the primary aim is to maintain a balance between optimal nutrient intake, calorie consumption and hormonal control. The basic thing to remember is that all foods contain calories. Fruits contain the sugar fructose, which is a carbohydrate — as all sugars are and all sugars offer energy to the body — however some are quite easily stored as body fat. Fructose is a simple carbohydrate, which is classified as a monosaccharide (meaning one sugar molecule) and it is metabolized in a different manner from other forms of sugar like glucose.

Glucose, which is the body’s primary sugar, is quite easily converted to ATP, the most prevalent form of energy used by the body, whereas fructose is metabolized quickly within the liver and in excess, has been shown in studies to elevate triglycerides and fat storage — primarily in the belly area.1 This is not to say that glucose cannot become fat — because it can! Excess sugars of any kind can elevate the hormone insulin, which in turn can place the body into a fat storage mode. Should you or should you not eat more fruits and veggies if you want to lose weight?

The necessary calorie count required for proper functioning of the human body varies with age, gender, body weight, height, physique etc. A close approximation (as there is no exact science to calorie counting) can be determined by consulting with a nutritionist. It is more common than not to read dietary claims about consuming more vegetables and fruits if you want to shed some pounds, primarily because of their low fat/high fiber content. However, as mentioned above, some research indicates that a high fruit intake can cause some serious problems such as abdominal fat deposition coupled with higher insulin levels, elevated triglycerides, LDL cholesterol and high blood pressure. However, on close examination all such studies have been revealed to be faulty in their assumptions.

Speculations regarding high fructose consumption and the issues mentioned above — especially abdominal obesity — arise because of two primary issues: 1) the overall excessive amounts of fructose used in these studies and 2) the type of actual fructose being used. I’ll discuss these next. Studies often exaggerate dosages of certain ingredients that would otherwise be very difficult to emulate in the real world. In fact, the level of fructose intake needed to experience some of the conditions mentioned above, is completely unrealistic by only eating fruits. How unrealistic? In one of the studies, Swedish researchers had men consume a whopping 3.5 grams of pure fructose (as in concentrated and not as fruit) per kilogram of body weight over a seven day period. So if you weigh 200 pounds that would equate to chowing down on over 300 grams of fructose per day, which happens to be the same amount of fructose found in over 40 bananas. I think you get my point. Besides, ever see a fat monkey in the wild?

Now that we understand that fruit sugar — coming from whole fruits — in reasonable quantities does not really effect the body’s fat storage capabilities any more or any less than other sugars, it is important to note that almost every negative fructose study has been performed with concentrated forms of pure fructose (i.e. high fructose corn syrup) as opposed to real fruit. What’s the difference? Real fruit contains a great deal of fibers and metabolites that help to slow and control the release and metabolism of the sugar, as opposed to dumping high dosages of sugar into the body with no regulation system. In other words, big difference!

Newer studies are even claiming that carbohydrates, from sources other than fruits, are more likely to cause weight gain issues as opposed to the same amount of calories consumed from fruit alone.

I am a big proponent of sticking to dietary choices of early man, as in Paleolithic nutrition principles. This is what my book Dirty Diets is based upon. After all, we are all living with the same engines our prehistoric brothers and sisters had, which means we would do best to fuel these engines the same way. Thousands of years ago, humans consumed approximately 15 grams (½ ounce) of fructose each day. That is compared to 81 grams (3 ounces) or six times that amount today.

In order to ensure that you don’t overdo your fructose intake, it is important to take into consideration the fact the fruits have mainly been categorized into two classes based on the amount of fructose and the calories they provide.

• High Fructose/Calorie Fruits: Popular fruits in this category are: all dried fruits—especially dates, grapes, sweet cherries, bananas, watermelon, mangos, pineapple, pears and sweet apples.
• Low Fructose/Calorie Fruits: Popular fruits in this category are: most berries (blueberries, raspberries, boysenberries, blackberries and strawberries), grapefruits, lemons, limes, rhubarb and avocado.

Thus the important point to bear in mind is that excess of anything is bad — well, almost anything. Hence it is necessary to maintain a balanced diet, cut back on sugars (both simple and complex), keep exercising regularly and above all to be persistent in your efforts on your way to a slimmer you.

The post Weight Loss and Fruit—the Great Fructose Debate appeared first on Total Health Magazine.

In 2008, the Centers for Disease Control and Prevention (CDC) released a report showing that about 34.9 percent of the U.S. population today is obese, which accounts for a whopping medical treatment cost burden of about $147 billion.¹ Since that time, the obesity problem has continued to grow (no pun intended) right along with the costs.

So what do all of these stats have to do with us clawing at the television every time we see another antihistamine commercial playing? A lot! It turns out that right along with the growing trend in obesity, we have also seen a drastic rise in the prevalence of allergies—especially those related to common foods. According to Food Allergy Research and Education, over 15 million people now suffer with food allergies.² To put things in perspective, we need to first connect the dots and understand if and how obesity inhibits our allergic response and predisposes us to various allergies.

The Journal of Allergy and Clinical Immunology has explored this concern through a publication based on the National Health and Nutrition Examination Survey.³ A sample group of obese subjects between the ages two and nineteen were chosen for the study. The researchers sought to look at the association between obesity and immunoglobulin E (IgE) levels. IgE level indicates the allergic activity that takes place in the human body. Based on the IgE activity, the researchers concluded that obesity could have a direct relationship with allergic diseases in children, particularly when it comes to food.

Asthma and Obesity
According to the latest stats from the Asthma and Allergy Foundation of America, 44,000 people have asthma attacks, 36,000 children miss school, 27,000 people miss work, and nine people die due to asthma every day. It is also considered a contributing factor for over 7000 deaths each year. The most concerning fact here is there is evidence to suggest obesity plays a major role in asthma by weakening the body’s allergic responses.

A study published by Harvard School of Public Health indicated that adiponectin—a metabolic hormone produced by the fat cells, which has anti-inflammatory properties—could exert a positive reaction when it comes to allergic induced airway inflammation. Obese people tend to have lower levels of this anti-inflammatory hormone, which places them at a much higher risk for allergic asthmatic reactions.⁴ It is important to understand that when a person suffers an asthmatic attack, the difficulty in breathing is caused mainly because of excess inflammation in the airways. With the absence of adiponectin to alleviate this, the effect of the asthmatic attack goes somewhat unhindered in those who carry too much body fat on their frames.

Ineffective Meds
Even the medications such as inhaled steroids for asthma are less effective in overweight and obese children. A 4-year National Institute of Health (through its Childhood Asthma Management Program) study on overweight and obese children looked at hospitalizations and ER visits due to asthma. The study showed that inhaled steroids were less effective on the overweight and obese kids compared to children who were of normal weight.⁵ Asthma is the most common chronic condition in children today and is often triggered by allergies, which makes the ineffectiveness of medications due to obesity a concerning fact.⁶

The question that we must ask ourselves is, “Does weight reduction help in controlling asthma and allergic responses?” A study by the University of Newcastle says, “Yes.” ⁷ The study was conducted over a period of 10 week pilot study where the weight of asthmatic children was brought down through dietary intervention. The results concluded that diet-assisted weight loss could drastically affect the clinical outcome of asthmatic obese children. So, ultimately, the impetus is on adaption of a healthy diet and active lifestyle, which ultimately helps our children and us stay lean, and living a leaner life also helps us control the rate of allergic reactions. Talk about a WIN, WIN scenario!

References:

1. Centers for Disease Control and Prevention, Overweight and Obesity
2. Food Allergy Research and Education, Food Allergy Facts and Statistics for the U.S.
3. Visness CM, et al. Association of obesity with IgE levels and allergy symptoms in children and adolescents: Results from the National Health and Nutrition Examination Survey 2005–2006. Feb 23, 2009
4. Shore SA1, Terry RD, Flynt L, Xu A, Hug C. Adiponectin attenuates allergen-induced airway inflammation and hyperresponsiveness in mice. The Journal of Allergy and Clinical Immunology. 2006 Aug;118(2):389–95
5. National Academy on an Aging Society. Chronic conditions: a challenge for the 21st century. Num 1, Nov 1999
6. Forno E, Lescher R, Strunk R, Weiss S, Fuhlbrigge A, Celedón JC. Decreased response to inhaled steroids in overweight and obese asthmatic children. The Journal of Allergy and Clinical Immunology. Mar 2011; 127(3): 741–749
7. Jensen ME1, Gibson PG, Collins CE, Hilton JM, Wood LG. Diet-induced weight loss in obese children with asthma: a randomized controlled trial. Journal of the British Society of Allergy and Clinical Immunology.

The post Allergies And Fat appeared first on Total Health Magazine.

Many people in this day and age suffer from obesity or over-fatness due to a very treatable syndrome called hypokinesis. Hypokinesis is just a fancy way of saying that a person lacks bodily movement. I’ve often said in my lectures that hypokinesis is as much at the core of obesity as is high insulin. Many studies have shown how ineffective a fat-loss program can be without proper efficient exercise. In fact, exercise on its own, in some cases, can produce a sufficient loss of body fat (although fat loss is always much more pronounced with a proper eating plan).

Our metabolism is really designed to prepare for those times when we will be on the move. Our bodies save the fuel (fat) for a rainy day—a day that never seems to come anymore. In fact, fewer than 30 percent of North Americans engage in much physical activity, with the remainder of the population living life from one couch to the next. So we get fatter and fatter. Without a combination of proper fat-burning exercise and sound eating strategies (i.e. sufficient protein and fat and modest to low carbohydrate intake), we will never be truly successful at becoming or staying lean for life.

While many of us value health and physical fitness, we have not learned to integrate physical activity into our daily lives. We all know people who exercise consistently, sometimes more than five times a week, week after week. They seem to be different from us. Instead of regarding exercise as a chore, they make it fun and invigorating, something that actually completes their life. For the rest of us, it’s another matter.

Most of us are great starters. We forge ahead at the beginning of the year, filling up the health clubs on January evenings to overflow capacity. But by April, it’s business as usual. That health club membership is wasted, that piece of home exercise equipment gathers dust in the corner of the room, and that aerobics videotape is buried between When Harry Met Sally and The Terminator.

If we’re going to lose as much fat as possible and keep it off, we have to get moving in the right way. However, the majority of exercise routines developed for weight loss over the past 20 years or so are not designed to melt away the fat and keep it off.

THE AEROBICS MYTH
How many of you can relate—or know someone who can—to trying a variety of exercise routines over the years, ordering a few “miracle” devices from infomercials—that seemed too good to be true (and you now know they were), walking for miles and yet the pounds just didn’t seem to budge. The question is why?

By far, the most common physical activity recommended for weight loss is aerobics. We’ve seen them: those spandex-clad cuties moving and shaking to the music, inviting us to get out on the dance floor and boogie with them. We’ve also seen the testimonials from those who have succeeded by adding various kinds of aerobics to their weight-loss program. But the fact is that for every person who has won the war against fat by only using aerobics, there are 50 others who have not. The success rate when it comes to permanent fat loss via pure aerobics is not very high at all.

Many of us have tried aerobics ourselves. By aerobics, I mean any exercise that increases our body’s need for oxygen. Most of us have gone running, spent what seemed to be hours on a treadmill or stationary bike, jerked our bodies to the music of an aerobics class or home video, and maybe even tried a Zumba™ class or two.

The truth is, many aerobic workouts are long, and the fat burned during the workout is minimal. As in dieting and fasting, the engines that actually burn the fat—muscle tissue—are burned up too, and the increase in the amount of fat burned before the next workout is almost zip. Hardcore aerobics is anti-muscle—athletes such as elite 10,000-meter runners or marathon participants carry very little muscle mass. Research confirms that excess aerobics causes over-training and muscle wasting, with a subsequent reduction in fat burning.

Aerobics proponents have recognized this flaw, and many aerobic classes at gyms and health clubs these days also incorporate some sort of resistance training (high-impact training) using steps, small hand weights or elastic cords. But these attempts at making up for the deficiencies of most aerobic exercises are weak at best. Aerobic exercises— although they do have a role in your fitness regimen—are just not the most efficient fat-burning exercises.

BUILD MUSCLE, BURN FAT
In contrast to aerobics, resistance training builds muscle, and it’s muscle that is going to help you burn the most fat. Not only should you want to build muscles, you should also want to turn on the muscles that you already have. Turn them on? Yes, your muscles can actually be tuned up to become more efficient at burning fat. The right type of exercise can help you accomplish that.

Why are muscles so important? Muscles constitute the metabolic engine of the body. The more muscle you carry on your frame, the higher your basal metabolic rate (BMR), which refers to how many calories are produced during rest. And the more active those muscles are, the more fat you burn, 24 hours each day. So if you’re really serious about losing the only weight that matters—fat, then start incorporating resistance exercise in your program at least three times each week.

References

• Andrews, J.F. “Exercise for Slimming,” Proc Nutr Soc Aug 1991, 50, No. 2: 459–71.
• Burke, E.R. Optimal Muscle Recovery, New York: Avery Publishing Group, 1999.
• Chilibeck, P.D., et al. “Higher Mitochondrial Fatty Acid Oxidation Following Intermittent versus Continuous Endurance Exercise Training,” Can J Physiol Pharmacol, Sept 1998, 76, No. 9: 891–4.
• Coggan, A.R. et al. “Fat Metabolism During High-Intensity Exercise in Endurance-Trained and Untrained Men,” Metabolism, 2000, 49, No. 1: 122–8.
• Herring, J.L., et al. “Effect of Suspending Exercise Training on Resting Metabolic Rate in Women,” Med Sci Sports Exerc, Jan 1992, 24, No. 1: 59–65.
• Hunter, G.R., et al. “A Role for High-Intensity Exercise on Energy Balance and Weight Control,” Int J Obes Relat Metab Disord, 1998, 22, No. 6: 489–93.w
• Pavlou, K.N., et al. “Effects of Dieting and Exercise on Lean Body Mass, Oxygen Uptake and Strength,” Med Sci Sports Exer, 1985, 17: 466–71.

The post The Aerobics Myth appeared first on Total Health Magazine.