Tag Archives: fat

Small Weight Loss Has Big Health Benefits

Obese people who lose just 5 percent of their body weight can reduce the risk of heart disease and Type 2 diabetes and increase their metabolic function, says a new study.

Small Weight Loss

Losing 5 percent of your body weight has reasonable health benefits, study says. Photo by New Pittsburgh Courier

There are many current treatment guidelines that recommend patients lose about 5 to 10 percent of their body weight in order to receive health benefits, but the recommendations were focused on prior studies that did not differentiate between individuals who lost only 5 percent of their body weight and those who lost more weight.

In this study, 40 obese individuals with signs of insulin resistance were randomized to either go on a low calorie diet to lose 5, 10 or 15 percent of their body weight or just maintain their body weight. According to the journal Cell Metabolism, the study found that 5 percent weight loss was enough to lower multiple risk factors for heart disease and type 2 diabetes. To put this in perspective, a 200-pound individual could lose just 10 pounds to improve their health profile. This is more encouraging in my opinion because it’s a realistic goal and it is much easier to achieve than losing 10 percent of that 200 pounds.

“Even though five percent weight loss may not have dramatic cosmetic benefits, it does have significant health benefits,” said the study’s author, Dr. Samuel Klein, director of the Center for Human Nutrition at Washington University School of Medicine. “You’re much healthier on the inside, and it’s a really reasonable and legitimate target for people with obesity.”

This study should be a reminder to obese people that a 5 percent weight loss is really a success and not a failure. Diet and exercise can be difficult for any individual overweight and when you do not see any immediate physical changes, you may feel discouraged. This study is a good example to remind you that you are actually fighting diseases and improving your overall health by losing a little weight.

Obesity is a major risk factor for chronic health conditions, such as diabetes, cancer and heart disease. Taking short walks and making small changes to your diet is a good way to start weight loss to improve your health today.

“Our findings show that even a small amount of weight loss has important health benefits for multiple organ systems,” Klein said. “We hope that these findings will encourage obese people to take reasonable steps to watch what they eat and increase their physical activity, because this will translate into a lower risk for diabetes and heart disease.”

To say the least, some weight loss is better than no weight loss at all or even making an honest effort. Just because you don’t see instant physical results it does not mean you are not becoming healthier inside. Losing just 5 percent of your body weight is really a success so this should be encouragement to keep losing weight and receiving the nice health benefits that come along with it.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Source: Magkos, Faidon et al. “Effects of Moderate and Subsequent Progressive Weight Loss on Metabolic Function and Adipose Tissue Biology in Humans with Obesity” Cell Metabolism 22 February 2016

Fat is Released through Breathing After Weight Loss

When you lose weight, have you ever wondered where the fat goes? Most people believe that fat is converted to energy or heat, which violates the law of conservation of mass. According to researchers from the University of New South Wales in Australia, majority of the fat is exhaled or breathed out as carbon dioxide during weight loss (BMJ 2014;349:g7257).

Fat Released through Breathing After Weight Loss

Fat is released through breathing after weight loss. Photo by Healthy Eggs

Professor Andrew Brown and Ruben Meerman stated that excess carbohydrates or protein in the diet is transferred to triglyceride and placed in the lipid droplets of adipocytes. Extra dietary fat does not need conversion other than lipolysis and re-esterification (BMJ 2014; 349:g7257). When people desire to lose weight while keeping their fat-free mass, they are attempting to metabolize those stored triglycerides.

The complete oxidation of a single triglyceride molecule involves many enzymes and biochemical steps and the atoms that make up this formula are carbon, hydrogen and oxygen. Researchers wanted to study the fat storage that leaves as carbon dioxide or water during weight loss so they traced every atom’s pathway out of the body (BMJ 2014;349:g7257). The results showed that the lungs are the primary excretory organ for weight loss and when someone loses 10 kg of fat (triglyceride); 8.4 kg is exhaled as carbon dioxide. The rest of the 28 kg total of CO2 produced is contributed by breathing in oxygen.

When resting, the average 70 kg person consuming a mixed diet exhales 200 ml of carbon dioxide in 12 breaths per minute. At one day of sleeping, resting, and performing light activities that double the resting metabolic rate, each for 8 hours, a person exhales 203g of carbon from the body. If you replace just one hour of rest with exercise, you are increasing the metabolic rate to seven times that of by resting, for instance, jogging eliminates an additional 39g of carbon from your body, increasing the total by nearly 20% to 240g (BMJ 2014;349:g7257). “Physical activity as a weight loss strategy is easily foiled by relatively small quantities of excess food”, says Professor Brown and Meerman.

The main purpose of this study was to demonstrate that the lungs are the primary excretory organ for fat. Weight loss requires unleashing the carbon stored in fat cells, which reinforce the misconception of “eat less, move more.” The researchers recommend these concepts to be included in secondary school science curriculums and university biochemistry courses to correct widespread misconceptions or myths about weight loss.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor and Internet Marketer

Source: BMJ 2014; 349:g7257

Fat Loss Forever

Fat loss is not easy to achieve but should be considered in your lifestyle to maintain good health and a sexy physique that you always dreamed of. Obesity in NYC has increased by a staggering 25% since the Bloomberg era according to the New York Post. With all the fast food restaurants and poor diet and exercise decisions by children and adults, it just makes weight loss that much more difficult achieve but there are proven fat loss tips backed my credible research that will help you lose weight and reduce belly fat for as long as you live.

 

Fat Loss - Lose Belly Fat

Fat Loss – Lose Belly Fat

Each time I lose weight and begin to gain it back, I always blame myself but I realized it wasn’t my entire fault. According to Michael Rosenbaum, MD, an assistant professor of Clinical Medicine Center and top obesity researcher, “Multiple systems in our body conspire against us in a push to regain lost weight.” When you lose weight, your brain, hormones and muscles work together to slow down your metabolism. This means you naturally burn hundreds of fewer calories every day.

Be Physical

I can’t stress the fact that being physical every day is essential to being successful at weight loss. When you exercise each day you keep your metabolism going and trigger hormones that reduce fat and stress. Dr. Wyatt, Stanford University School of Medicine researcher, says, “When you’re more active, you feel better about yourself and make better food choices.” Since I work two jobs I don’t have time for a gym so I use my exercise bar at home to get an intense 30 minute workout before work. I do three sets of pull ups, dips, and push-ups. Always get your physical activity in each day, even it’s just a 30 minute walk.

Maintain Muscle

Muscle burns more than twice as many calories as fat, so the more muscle you have the higher your metabolism will be. When you lose weight you lose muscle as well so strength training is another important factor. Recent research reveals that resistance training (using weights or your own body) at least twice per week can increase the amount of calories you burn even when resting by 100 calories a day or more. I don’t have any weights at home so I do exercises using my own weight such as push-ups, dips and squats that give me noticeable results. Yoga enables you to do poses that engage all your muscles in a short period which is very helpful.

Mediterranean Diet

My favorite fat loss diet is the Mediterranean Diet – which includes fresh fruits and vegetables, whole grains, beans, nuts and healthy fats such as fish and oil. Not only are these foods good for you but also help speed up your metabolism. A Harvard study found that these foods can help you keep your energy levels ups, so you naturally burn more calories.

Eat Breakfast

Breakfast is the most important meal of the day to get your day started so never skip it with a quick snack. Most individuals I know rarely skip breakfast and they make sure it’s a hearty one. “Most people simply do not enough eat at breakfast time,” says Angela Lemond, RDN, a nutritionist based in Plano, Texas, and spokesperson for the Academy of Nutrition and Dietetics. I make sure I get a good source of protein and whole grains in my meal to keep me feeling fuller longer and stop me from snacking on fat and high-sugar foods during the day.

Reward Yourself

What fun would it be if you ate healthy all day and can’t eat what you desire? I always keep most of my diet well-balanced during the day then reward myself to occasional goodies. “Eat healthy the vast majority of the time and you can still have room for those treats,” says Jennifer McDaniel, RDN, a spokesperson for the Academy of Nutrition and Dietetics. Fat loss is not possible without proper diet and exercise so use these tips to your advantage and get that sexy body that you deserve along with great health!

Leeman Taylor – Author