Today, more than ever, weight loss is in the front of everyone’s mind. You are bombarded by information from the television, computers, newspapers, magazines and even on the box of your favorite foods. This is a very big epidemic and without the proper steps, it could completely envelop you (and your family, friends and loved ones). 50 years ago, the face of America was completely different. Overweight or obese individuals were few and far between. Today people who are overweight or obese are on the rise. It was easy to lose weight back then, add in manual labor or a brisk walk and change the way you eat. By including greens with your meat and potatoes you could see and feel the weight melt away. Today, however, weight loss is completely different. Back then, the term “sick” fat cells did not exist like it does today. In fact, back then, they were unaware that fat cells release powerful hormones which kept their weight in check. Now, due to our busy, hectic lifestyle, sitting for a good portion of the day, and easy access to calorie rich foods, we have now discovered that our fat cells indeed can become sick, more toxic, which could be causing our ever expanding waistlines.
Research shows, there are small, simple steps you can implement NOW which could put you on the fast track to weight loss. First, let’s take a closer look at what our own body does by learning about two hormones we produce called Adiponectin and Leptin.
Adiponectin and Leptin
There are a number of different hormones which are released from your fat cells that can help stimulate weight loss. Two of the more important ones are Adiponectin and Leptin. By working together, Adiponectin and Leptin could have the ability to stimulate weight loss, therefore helping your body keep your weight in check. Leptin, research shows, helps your body by controlling your appetite, energy expenditure, and energy intake. It is secreted by your fat cells and has the ability to communicate directly with your brain (in an area called your hypothalamus). When Leptin communicates with your hypothalamus it helps regulate your appetite by letting your brain know that you are full and at maximum capacity. However, when fat cells are toxic, Leptin is unable to communication with your brain. When you are overweight or obese, your fat cells produce even more Leptin, however, your body is unable to communicate with it, creating Leptin resistance. Research shows Leptin resistance can increase your appetite, cortisol levels, and resistance to other hormones which help control metabolism. Similarly, Adiponectin, is a hormone released exclusively from your fat cells, and helps to regulate glucose and fatty acid breakdown (catabolism). In overweight or obese individuals, Adiponectin secretion is decreased which could lead to the release of pro-inflammatory cytokines. Losing weight, however, has been shown to increase Adiponectin levels which could potentially stimulate weight loss. Adiponectin and Leptin work together, and according to some research, this combination could reduce insulin resistance and your weight.
Now that you know what hormones can stimulate weight loss, you now need to understand the easy steps you can implement now to increase the levels of these powerful weight loss hormones.
Here are 3 Easy Ways You Can Implement NOW to “Cure” Sick Fat Cells
1. Move Your Body Throughout The Day
You have just learned that by stimulating your fat cells to release more Adiponectin you could stimulate even greater weight loss. Research shows, that the more you move around, fidget or exercise, the more it stimulates your fat cells to release Adiponectin. Increasing your physical activity could also increase your calorie burn, which could stimulate even more weight loss, therefore altering your Adiponectin levels- for the better. In fact, losing weight could increase both Leptin and Adiponectin, which could stimulate greater weight loss and alter the health of your fat cells.
2. Anti-oxidants Are Key
Anti-oxidants are powerful fighters on chronic inflammation and can be found in many different fruit and vegetable sources. Plus, research suggests, you can also find anti-oxidants in wine, coffee, green tea and cocoa. Anti-oxidants have the ability to scavenge free radicals, therefore rendering them useless. By reducing the activity of free radicals, you could reduce chronic inflammation levels, therefore allowing your immune system to function the way it is supposed to (instead of trying to fight multiple sites of inflammation). However, research shows that anti-oxidants could potentially stimulate your body to become sensitive to Leptin. Being overweight or obese can lead to Leptin resistance. Having an increased number of fat cells could increase your fat cells’ output of Leptin. However, your cells do not respond the way they should to the increased Leptin levels. Some studies suggest that including anti-oxidants may provide a way for your body to once again become sensitive to Leptin. This could lead to the regulation of your appetite, cortisol and energy levels that become altered when there is resistance to Leptin.
3. Get More Shut-Eye
Sleeping could be the easiest way to increase your fat loss and could start the process of turning your fat cells healthy again. In fact, many studies show that lack of sleep could be the exact reason why you are not losing weight. One study in particular, pointed out that even ONE night of bad sleep can alter your hormone levels which may prevent you from losing weight. Plus, lack of sleep has the potential to lower libido, decrease sex drive, lower testosterone, increase sleepiness and other potentially serious complications. Sleep deprivation has been linked to lower Leptin levels (lower Leptin levels increase cortisol, appetite, and weight gain), which could seriously put a damper on your weight loss goals.
Your Next Steps
Making small changes to your current lifestyle can dramatically change your weight and your attempts at weight loss. So make a small change in your lifestyle and stick to it! Including the three steps listed above could help stimulate your weight loss into the next level. Read this whole article over again tomorrow. It could also improve your health by potentially reducing your risk for metabolic syndrome, Diabetes, heart disease and some forms of cancer.
You owe it to yourself to stimulate your own weight loss.
You go to the gym and just got done with a great workout and then you leave. You get in your car and start to drive, not really understanding what is happening in your body. By the time you get home, your window of opportunity is closing to recover from the workout and your window is closing FAST. Sometimes you may feel like eating after your workout and sometimes you do not. Tonight is a night you do not feel like eating. So you go about your night; then two hours later you eat something, and then go to bed. Why can this be detrimental to your weight loss goals or lean muscle gain?
Let me explain…
Exercising makes you a healthier and stronger person. Strength training breaks down your muscle tissue and depletes glycogen stores. Glycogen is many molecules of sugar bound together and stored to be used for energy. Exercises and strength training utilizes most of your stored glycogen. This depletes glycogen in your muscles and liver.
Post Workout, Catabolism, and the Anabolic Window
Immediately after your workout, your body is primed for growth and repair of the muscles you just tore. Yes you did tear tiny little tears in the muscle fiber. Your body has a small window of opportunity that YOU need to take advantage of. And this window is so IMPORTANT that most forget. This window is sometimes referred to as the “anabolic window” because of the perfect storm of things happening in your body. The anabolic window increases sensitivity to insulin and increases the cells permeability to glucose. During this window, your body is sensitive to two different elements: insulin and glycogen synthase. One is a hormone which helps your body remove sugar from your blood, sending it into the muscles. The other is an enzyme which increases glucose uptake and resynthesis of glycogen in the muscles and the liver. Insulin and depletion of glycogen stimulate glycogen synthase.
High- Versus Low-Glycemic Foods:
There are two types of carbohydrates to use after a workout, but only ONE is optimal. They are low and high-glycemic foods. Low-glycemic foods give you a SLOW release of sugar into your bloodstream. This slow release increases glycogen stores, but not fast enough. Low-glycemic foods supply your body with glucose over longer periods of time. This may not be the best source, since you want RAPID resynthesis in order to replenish your cells with glycogen. High-glycemic foods raise blood sugar rapidly. This rapid increase in blood sugar may be a more efficient way to replenish your body of the glucose it so desperately needs. High-glycemic foods may also rehydrate you more efficiently. But you can’t forget about the amino acids. Amino acids are vital to the health and growth of your muscles, especially after a workout. A workout breaks down muscle tissue, resulting in a catabolic effect in your body. Catabolism is a destructive form of metabolism where your muscles are broken down for energy. You want to avoid catabolism AT ALL COSTS. Amino acids are vital to the success and resynthesis of your muscle tissue. The anabolic window makes your muscles more sensitive to insulin.
Insulin does two things:
Post Workout Nutrition
- First, it may help glucose uptake, and therefore increase glycogen stores in your muscles.
- Secondly, insulin also increases the uptake of amino acids into your muscles, resulting in increased muscle repair and growth.
The optimal time for repair and re-synthesis of glycogen stores is IMMEDIATELY after your workout. Certain conditions need to be present to ensure you are having optimal glucose and amino-acid uptake.
The “anabolic window” is a period of time after your workout where your body is able to gather nutrients, and repair and build lost nutrients. A drink or meal containing high-glycemic foods and protein, allows your body the proper balance of amino acids and glucose for tissue repair and growth. High-glycemic foods allow a RAPID rise in blood sugar which your muscles quickly upload, due to increases sensitivity to insulin and permeability to glucose. A post workout meal, with the right amount of protein and carbohydrates, may allow your body a perfect replacement for those lost nutrients after your workout!
- The amount of glycogen depleted
- The presence of insulin
- Presence of the enzyme, glycogen synthase
- The degree of muscle damage
So now you know not to go without feeding the body the fuel it needs right after a great workout or you may just have wasted all your time working out.
When you suffer an injury, or are inflicted with an allergen, your body sends a response to speed the healing process. When you sprain your ankle, finger, or knee, there is instant swelling. This is the beginning of the inflammatory response. Your body is sending cells to the injured area, in hopes of healing the wounded area.
What happens, when there are NO SIGNS or SYMPTOMS of inflammation? What happens when your body keeps sending the inflammatory response?
The Answer is Damage!
Inflammation and Damage
Inflammation not just damage the injured area, but to all the cells in the body. You need to keep inflammation in control or else the cells in YOUR BODY CAN be damaged! When the inflammatory response does not subside, it creates havoc in ALL the systems of the body. But do you always know if your body is inflamed? Not unless it’s obvious!
The NEW Silent Killer - Chronic inflammation is often referred to as the “silent killer“. Yes, you have heard this term before, especially with heart disease. But inflammation is also a SILENT KILLER! Give me a minute to explain.....
Chronic inflammation rarely is painful and rarely do you ever show symptoms that YOUR very cells are INFLAMED! Imagine the amazing heat of a fire, how the heat and the flame destroy everything in their path. Imagine now, that the same fire is in YOUR BODY! Do you think that fire is going to be put out on its own? Do you think that it’s not going to STOP and not destroy “stuff“ in its deadly path? You would be correct in saying that IT WON’T!
Chronic inflammation impedes the body’s ability to repair and heal tissue. Your body always tries to repair and replace damaged cells. When you are exposed to chronic inflammation, it makes it HARDER for YOUR BODY to HEAL damaged cells! Imagine you have a protected barrier surrounding the infected area. That Barrier is the Inflammation!
Can this silent killer cause pain? Not usually.
How Can You Tell
Chronic inflammation falls below the pain threshold, making it impossible to detect. But damage to certain cells can cause long lasting, and even INTENSE pain. Chronic inflammation can target cells of the central nervous system, altering the cells that affect your pain centers. Altering these cells can increase pain intensity, how long the pain lasts, and also HOW SENSITIVE YOU ARE TO PAIN! This is something you want to avoid at all costs! Chronic inflammation not only damages cells in your body, but it damages the cells OUTSIDE your body as well. The cells in your skin can be damaged as well, speeding up the AGING process. You DON’T need any help speeding up how fast YOU age!
There are numerous diseases linked to chronic inflammation. Diseases such as obesity, heart disease, and metabolic syndrome are classic examples of low grade, chronic inflammation processes. But there are others. And each one can be detrimental to YOUR health.
Here are some diseases linked to chronic inflammation which is present in YOUR body:
• Acute and Chronic Pain
• Cerebrovascular Disease (strokes and poor circulation to the most vital organ, YOUR BRAIN)
• Alzheimer’s Disease and other neurodegenerative diseases
• Type II Diabetes
• Autoimmune diseases (rheumatoid arthritis, lupus, irritable bowel syndrome, and ulcerative colitis)
• Pulmonary disease
These diseases have been linked by one common thread- chronic inflammation! Your body does not want to be exposed to a constant fire all the time. Have you ever stood next to a bonfire for hours? Of course not, the fire can burn too intensely, forcing you to step away because of the intense heat from it! The same holds true for your body.
What Your Body Thinks!
It does not want to be exposed to chronic inflammation for long periods of time. Your body always wants to maintain a level of HOMEOSTASIS, or the perfect atmosphere in which the body is able to function. However, due to numerous things in the food we eat and the air we breathe, our bodies are unable to fight off all the different toxins. These toxins are the accelerant to the flames, keeping the fire of inflammation burning for long periods of time. Keeping the constant “fire“ CAN lead to complications later on in life! There are ways to manage inflammation. Some natural and some use anti-inflammatory medications. However, these have problems too.
Anti-inflammatory medications can damage the liver and kidneys, when you are exposed to them for long periods of time.
And the natural ways: To take in all the right nutrients to extinguish the fire or eliminate that barrier, you would be eating A LOT of fruits and vegetables and this is very, VERY EXPENSIVE! You are talking hundreds of dollars a month.
You need to be aware of this silent killer which is taking home in YOUR body right now. Inflammation is nothing to joke about, and certainly not something to take lightly.
Here is an Article Released September 2010 by Mike Stone – Associated Press
Americans still skipping fruits, veggies
According to a new government report released last week, most Americans still don’t eat vegetables often enough, and fruit consumption is actually dropping a little. The Centers for Disease Control and Prevention found that last year about one-third of U.S. adults consumed fruit or fruit juice at least twice a day. That ’s down slightly from more than 34 percent in 2000. Only about 26 percent ate vegetables three or more times a day, the same as in 2000. The statistics come from a national telephone survey of hundreds of thousands of Americans. No state met federal goals of three-quarters of Americans eating enough fruit, and half eating enough vegetables. California ate the most fruit and Tennessee was best with vegetables. Oklahoma was at the bottom for fruit and South Dakota had the lowest vegetable consumption. The report did not ask people which fruits and vegetables they ate the most. But a CDC study published last year concluded that orange juice is the top source of fruit among U.S. adults and adolescents, and potatoes are the favorite vegetable. Health officials have been trying to promote fruits and vegetables - especially leafy greens - as healthy alternatives to salty, fatty and sugary foods. The goal is to curb the nation’s obesity problem and reduce diabetes, heart disease and other maladies tied to bad diets. The 2009 data are discouraging, said Dr. Jennifer Foltz, one of the study ’s authors. “ We aren ’t making progress, that’s for sure,“ said Foltz, a CDC epidemiologist. However, the study was done before a new wave of government efforts to promote home and community gardens and to expand the sale of fruits and vegetables at stores. A survey planned for 2011 hopefully will show an improvement, she said.