The Leptin Diet Weight Loss Challenge #1 – Overview and Basic Needs By. Byron J. Richards, Board Certified Clinical Nutritionist. Being overweight in America is a national epidemic. It affects citizens of all ages. If you are overweight, then losing weight in a healthy and consistent way is the best thing you can do to help improve your quality of health. It will also benefit almost any other health problem. Engaging in the process of weight loss is of paramount importance. Changing the dynamics within your body that make weight loss possible requires many aspects of health to work in the right away, especially as time goes along. A healthy process of weight loss offers many health benefits long before an optimal weight goal is achieved. Individual health challenges that may inhibit weight loss vary from person to person. During the Leptin Diet. Some of these may apply to you and others may not. However, eating the proper size meals is also very important. Not snacking is very important. Not eating after dinner is very important. ![]() ![]() Exercising is very important. OK, we can all agree these things are important. A third leg to this equation is called metabolic efficiency. It determines how many calories you can actually burn as fuel. A calorie represents the potential energy you can extract from food. Fat has nine calories per gram, protein or carbohydrates each have four. Childbirth involves blood loss. There’s no way around it. How much blood a woman loses is the potentially dangerous variable. Postpartum hemorrhage accounts for the. Weight loss is by far the number one question asked by readers. Thank you Marc Ryan from Hashimoto’s Healing for writing a guest blog post on this topic for. Whey protein offers tremendous metabolic advantages for healthy people as well as those who are struggling to improve their metabolism. This article reviews the. ![]() ![]() Whether or not you convert calories to energy depends on how active you are compared to how many calories you consume. It also depends on how efficiently your metabolic engines run. A key theme of The Leptin Diet Weight Loss Challenge is improving your metabolic weak spots so that your calorie burning efficiency improves. Leptin – King of Hormones. The proper function of leptin in your body determines your metabolic efficiency. This is absolutely vital to improve metabolic efficiency over the long haul as well as create a physiology that has the potential for healthy weight loss. During The Leptin Diet Weight Loss Challenge I will not be explaining the basics of leptin or the Leptin Diet. This information is readily available on the website for you. I posted three introductions to the subject, which you can read or watch: What is Leptin? The Five Rules of The Leptin Diet. The Mastering Leptin Lifestyle. If you would prefer to watch,click at the bottom of the page for links to videos of these articles. I highly recommend that you read my books on the subject, The Leptin Diet and Mastering Leptin. I routinely post breaking news on leptin and weight loss in the Weight Loss News section of our website. ![]() ![]() This keeps you up to date on the most current science and is my method of keeping you informed about the subject since publishing these books. You will find hundreds of postings in Weight Loss News, and some of these postings are linked in this article. The goal is not only to keep you moving in the right direction but also give you tools and skills to identify and change what is happening when you aren’t losing weight or when you find yourself slipping off a healthy path. It has been almost a decade since Mastering Leptin was released. During that time thousands of people have put the Five Rules of The Leptin Diet to the test often with amazing results. ![]() ![]() Understanding Postpartum Hip Changes and Hip Binding. As pregnancy progresses we watch our belly expand, but what about our hips? Some women have noticeable changes. A couple of months ago, in my first attempt to beef up my personal training knowledge and certifications, I took the NASM personal training exam. Most people are experts at losing weight. But maintaining their losses? These strategies will help you look and feel great long after you reach. Yet, most of us struggle with various metabolic issues that go beyond the basics of a good diet and exercise. Helping you understand what your weak spots are and how you can improve them is a key part of The Leptin Diet Weight Loss Challenge. When you can consistently apply this information from month to month, your chances of weight loss success over time greatly improve. The Nature of Unfit Fat. Approximately 3. 3 percent - 5. A normal weight person has about 3. Within your white adipose tissue are immune system cells, with a large amount of specialized immune cells called macrophages and monocytes. When fat cells expand, they become stressed and release signals to monocytes complaining of their plight. Monocytes respond by secreting monocyte chemoattractant protein- 1 (MCP- 1), which turns on inflammatory processes within white adipose tissue macrophages. The macrophages come to the site of the problem and see fat cells bursting at their seams. This is the equivalent of a sprained ankle but in this case “sprained fat.” To help solve this problem the macrophages actually help fat cells break down fatty acids and release them, trying to prevent the fat cells from dying. This is a highly inflammatory situation within your fat that drains your antioxidants and can contribute to or cause low- grade inflammation anywhere in your body. Your stored fat is not static. It is constantly being broken down and repackaged. You must create metabolic efficiency to the point where the stored fat has someplace to go, instead of just being sent back to storage. ![]() I talk about that on my Sparkpeople blog too, and on comments on others’ blogs. It’s not just about how many calories you ate, it all about the. The first thing that will catch your eye on Andie Mitchell’s blog are the beautiful photos of plated food. She’s a published author and does some. Nutrients can help encourage the breakdown of stored fat while in a weight loss mode. As you lose weight, your fat cells first shrink in size. If you gain weight, fat cells can rapidly enlarge again. Being overweight in America is a national epidemic. It affects citizens of all ages. If you are overweight, then losing weight in a healthy and consistent way is the. There's no magic pill to help you lose weight: A healthy diet combined with regular exercise is the best way to shed the pounds – and to keep them. As you continue to lose weight, your progress naturally slows partly because you are encountering damaged fat cells that are older and have been previously crammed full of fat. They typically contain higher than desired amounts of fat- soluble toxins, complicating the weight loss process. This is when strategies to improve metabolic efficiency really become important. You actually want new and more metabolically fit fat cells to form, but not while overeating, or weight gain will occur. You also want older fat cells to dump their contents and die, reducing your numbers of fat cells to a more normal level. This process takes months. It is also vital that you process the toxins correctly during this time or weight loss will come to a halt. The larger your stomach or the more co- existing problems like Polycystic Ovary Syndrome (POSD) or type 2 diabetes are present, the greater the number of metabolically unfit fat cells you possess. This does not mean you can’t make very good progress. It means you have little margin for error and little freedom to go off a healthy plan that is working. Dietary Supplements as Weight Management Tools No dietary supplement is a magical weight loss pill. No single dietary supplement product is going to melt pounds from your body. You must eat well and you must exercise. Supplements have little chance to help you when this is ignored. There are no short cuts. The metabolic stress of being overweight is associated with increased demands for a variety of basic nutrients. You may or may not be lacking these nutrients, but you definitely need to understand what they are. Various sluggish situations of metabolic efficiency can be improved with dietary supplements. For some people various dietary supplements improve the sluggish issues and simply help make the process easier and progress more consistent. For others such support may be instrumental in making improvement. A good diet and exercise are always the foundation to the solution. Starvation is No Path to Long- Term Success Many dieting strategies rely on severe calorie restriction to induce initial weight loss or require significant calorie restriction for an extended period of time. Such strategies can induce weight loss in the short term, as your metabolism is set to burn a higher number of calories for a few weeks. You will run low on energy, have a bad mood, lose muscle and strength, and run the risk of getting sick from depressed immunity – not to mention other potential risks. It is unlikely you will reach your goal weight in this weak and anorexic- like condition. It is certain you will regain weight, sometimes even more than you started with, when you begin eating even normal amounts of food. The notion that weight loss can be accomplished by eating less and exercising more certainly applies to a junk food consuming couch potato. That idea starts to lose value as you eat better and exercise more – which generally means you will need to eat more to sustain your energy. This does not mean you should use exercise as an excuse to overeat. I am just pointing out the flaw in the public health message “eat less, exercise more,” as the foundation of a long term weight management strategy. I recommend consuming 1,2. More calories within this range are typically needed if you have physically demanding activities. In some cases you may require more calories than this basic range if your daily physical output is quite high (demanding physical work or higher levels of activity/exercise). These are very general guidelines, though my main point is that eating less than this as the strategy to lose weight is not likely to be successful over the long term. This is Not a Calorie Manipulation Scheme If the latest diet fad is not a new way to starve yourself then it is typically a new or repackaged way to manipulate the fat, protein, or carbohydrates in your diet. While such strategies can induce your body to lose weight, they may not be healthy depending on what is being recommended and how long you do it. A diet too low in fat will cause you to have no energy and can make you very depressed. A diet too low in protein will cause your liver’s metabolic drive to slow down, and with it your metabolic efficiency. A diet too low in carbohydrates will dehydrate your muscles and stress your heart and kidneys. A diet too high in fat will clog you metabolic organs. A diet too high in protein will poison your brain. A diet too high in carbohydrates causes insulin resistance and leads to type 2 diabetes. So how do you determine too high or too low? It will vary from person to person and you definitely need to understand what amounts of which calories work best for you. It is not one size fits all. The quality of calories you consume is also extremely important. Protein Basics For the purpose of weight loss, your minimum protein intake should be . Individuals with liver or kidney disease may not be able to metabolize this much protein and would need guidance from their doctor.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
August 2017
Categories |