The no "BS" FAT LOSS thread!!!

michellelhartwig

I need someone to explain the whole "sleep in important" thing to my children.

^^^^THIS^^^^

gaia3rd

bump to add to my list. Thanks!

Yanicka1

Deserve a bump

ninerbuff

Many people don't know that you can't get rid of fat cells. You can only shrink their size.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Not quite true. Fat cells, when left completely empty, will eventually die off. It's the completely empty part that makes it harder to study, since the body is constantly storing fat on a temporary basis, most fat cells never remain completely empty.

Would be cool to see the study. I don't doubt that any cell in the body if not used at all would die off.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

GraceK2012

Important topic. Thanks for posting.

pmanco2009

bump

ninerbuff

This is from my IDEA archive

Research: What science says on the latest claims about weight loss supplements.

The concept of fat loss can become an obsession for many people, whether they are exercise enthusiasts, elite athletes or occasional gym visitors. Every day, personal trainers hear questions like “What exercises burn the most calories?” and “Which nutritional supplements enhance fat burning?” From a health perspective it is important to emphasize to clients that the more abdominal fat (that is, visceral or central fat) they have, the greater their risk for developing insulin resistance, type 2 diabetes, heart disease, some cancers (endometrial, breast and colon) and some disabling degenerative diseases of the joints (WHO 2011). This column will answer 10 contemporary questions on fat burning and fat-burning supplements. See Figure 1 for an illustration of the main claims made about various fat-burner supplements.

1. Will I prevent weight gain by predominantly consuming a diet of carbohydrates and proteins?

Probably not. Fat contains 9 calories per gram; carbohydrate, 4 calories per gram; protein, 4 calories per gram; and alcohol, 7 calories per gram. Ultimately, overconsumption of total calories coupled with reduced caloric expenditure (via reduced physical activity) results in a caloric imbalance that produces a net caloric gain in weight—often as increased body fat. If fat is meaningfully reduced in the diet, there are still other substrate avenues through which extra calories can enter the body.

Bray et al. (2012) investigated overconsumption of calories in diets with low, normal and high amounts of protein. Interestingly, the increases in body fat were similar in all three protein diet groups. The authors concluded that increased calorie consumption alone was responsible for the similar increases in fat content across the three groups. Thus, it may be inferred that a positive energy intake above bodily needs from carbohydrate sources will also result in an increase in body fat.

2. Does L-carnitine supplementation increase muscle mass, improve fat metabolism and enhance fat loss, as the advertising claims?

We do not know for sure. L-carnitine exists in large quantities in meat and has been a supplement of interest for two decades. The primary function of L-carnitine is to transport long-chain fatty acids across the inner membrane of a muscle cell’s mitochondrion (ATP synthesis organelle), where the fatty acids are further broken down.

Some believe that regular L-carnitine supplementation will help with weight loss by increasing the cell’s concentration of carnitine, thus increasing fatty acid transport for enhanced fat metabolism. Unfortunately, there is no solid scientific evidence supporting this claim (Jeukendrup & Randell 2011).

3. Is consumption of liquid calories a viable weight loss plan?

No. While it may seem logical to think that liquid calories won’t add body fat, this couldn’t be further from the truth. What should be recognized is the energy balance (calories in versus calories out) over a day or a week.

Many beverages are sweetened with sugar and have very little nutritional benefit. Research indicates that high consumption of beverages with added sugars—particularly drinks sweetened with high-fructose corn syrup—may be contributing to the current obesity epidemic (Bray, Nielsen & Popkin 2004).

4. Will the intake of caffeine improve energy expenditure at rest and during exercise?

Yes, but not by much. Caffeine has been shown to increase sympathetic nervous system activity, thus releasing fatty acids from adipose and intramuscular tissues’ storage depots.

Caffeine has also been associated with metabolic processes that enhance fat breakdown (Jeukendrup & Randell 2011). Although the effects of caffeine do seem to acutely enhance metabolism at rest and during low-intensity exercise (less so during moderate- to high-intensity exercise), Jeukendrup and Randell conclude that the effects are small.

5. Should all fat intake be reduced in the diet?

No. Some fats, including both saturated and trans fatty acids, should be consumed minimally. However, research suggests a link between omega-3 fatty acids in the diet and a reduced incidence of cardiovascular disease.

There is also evidence of a link between omega-3 fatty acids and the management of hypertension (depending on the degree of an individual’s hypertension). And omega-3s may aid in lowering triglycerides and reducing the risk of mortality from cardiac arrhythmias (Kris-Etherton, Harris & Appel 2002).

6. Does fucoxanthin supplementation lead to weight loss?

Possibly. Fucoxanthin is a carotenoid found in edible brown seaweed. Some weight loss companies promote it as a weight loss supplement.

The one study on this product showed positive results, though caution is suggested because one of the authors works for the company that holds patents for fucoxanthin (Jeukendrup & Randell 2011). Also, seaweed has several times more iodine than most adults require on a daily basis. Therefore, a possible side effect could be changes in thyroid function due to a surplus of iodine.

7. Will conjugated linoleic acid boost fat loss?

Possibly. Conjugated linoleic acid (CLA) is promoted as an anti-obesity agent. Claims suggest it increases energy expenditure, fat oxidation and lipolysis (the disassembly of fats) and dampens appetite. More recent research shows that supplementation of 3 grams of CLA per day will result in very modest fat loss (Jeukendrup & Randell 2011).

8. What are the best exercises for weight loss?

It depends. First and foremost, you have to determine which exercises clients consistently enjoy doing. A combination of resistance exercise and cardiovascular training is key to weight loss success.

Resistance training helps preserve muscle mass during calorie-restricted eating. Also, energy expenditure increases modestly after each training session for a couple of hours. To increase energy expenditure from exercise without causing overuse injuries, a combination of weight–bearing and non-weight–bearing cardiovascular exercises is recommended (i.e., jogging, cycling, elliptical training, rowing, stair stepping, etc.).

The best approach is to mix up cardiovascular workouts to include long, low-intensity continuous training bouts; short, fast continuous-exercise training sessions; and high-intensity interval training.

9. Will taurine promote weight loss?

Possibly. Popularly promoted for weight loss, taurine is an amino acid that is necessary for normal skeletal muscle functioning. One study has linked taurine ingestion with a favorable increase in fat oxidation during exercise (Jeukendrup & Randell 2011). Further investigations are necessary to fully determine the efficacy of taurine for weight management programs.

10. Is forskolin a weight loss supplement of the future?

Possibly. Forskolin is produced by the roots of a family of coleus plants cultivated in India, Thailand and parts of Southeast Asia. It is hypothesized that forskolin may increase activation of hormone-sensitive lipase, an enzyme that increases the breakdown of fat and thus improves fat oxidation.

Although there is only one published study on forskolin, the positive results suggest more study is warranted to determine optimal dosages for this supplement’s use for fat metabolism.

SIDEBAR: Can a Person Be Fit and Fat?

Yes. While it is true that people who tend to carry a larger proportion of fat mass have an increased risk of cardiovascular disease, prediabetes, type 2 diabetes and high blood pressure, body fat or body mass index (BMI) should not be viewed independently. Although it is not well known, people who are obese but active or fit may actually have a lower mortality risk than those who are classified as normal-weight but who are sedentary or unfit (LaMonte & Blair 2006).

As a general rule, people who are obese and physically inactive or unfit have shown the highest risk of mortality. When people with similar BMIs are compared, those with greater cardiorespiratory fitness tend to have a lower mortality risk, especially compared with individuals who are not physically active. Therefore, even improving cardiorespiratory fitness may reduce the risk of mortality—independent of a reduction in BMI.

More to come next month!!!


A.C.E. Certified Personal Trainer/Group Fitness Instructor
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Pam3

GREAT information...as always...thanks:flowerforyou:

KayLgee

bump for later

littlepinkhearts

bUmP

brandiuntz

*bump*

ninerbuff

MD Fat Bytes

By Steve Blechman and Tom Fahey, Ed.D.



Low Carbohydrate Diets Linked to Long-Term Psychological Problems

Losing weight is psychological torture for most people. The long-term success of weight loss diets depends on the psychological capacity to eat less food. Australian researchers found that people following low-fat diets (LF; 46 percent carbohydrate, 24 percent protein, and 30 percent fat) were psychologically healthier after 12 months than those following low-carbohydrate diets (LC; 35 percent protein, 61 percent fat, 4 percent carbohydrate). Both groups ate reduced-calorie diets (1,433 calories per day for women and 1,672 calories per day for men) and lost similar amounts of weight (30 pounds).

At 12 months, the low-carb group scored higher in measures of depression, anxiety, anger-hostility, tension, and dejection. The LF group showed less fatigue and better all-around mood. Reduced-calorie diets that are either low or high in carbohydrates produce similar weight loss after a year, but long-term adherence to a low-carbohydrate diet produces more psychological side effects. (Archives Internal Medicine, 169: 1873-1880, 2009)



Are Your Genes Keeping You From Getting Into Your Jeans?

Genes play an important role in regulating bodyweight, appetite, and metabolic rate. It seems as though some people can eat whatever they want and not get fat, while others have trouble losing weight even when they eat normally.

Delores Corella from Tufts University in Boston and co-researchers found that people with a variant (polymorphism) of the APOA2 gene (CC genotype) showed a disproportionate gain in body mass index (proportion of weight to height) when they ate more saturated fat in their diets. However, they only became obese when they ate excessive amounts of saturated fat. Saturated fat intake was less significant in boosting body mass index in people with other variants of the gene (i.e., TT and TC genotypes).

The study showed that genes make some people more prone to obesity than others, but that behavioral factors, such as reducing fat intake, could compensate for “fat genes.” (Archives Internal Medicine, 169: 1897-1906, 2009)



Regular Exercise Causes Weight Loss Without Dieting

The role of exercise in weight control is controversial. Most studies show that a combination of caloric restriction and exercise are best for weight loss and weight maintenance. However, other studies showed that some people could lose a substantial amount of body fat through exercise alone.

Buck Willis from Landmark Medical in Austin, Texas and colleagues found that people who exercised at a moderate intensity for 30 minutes, four or more days a week for eight weeks lost 13 pounds of fat in eight weeks. Fat loss was insignificant in those who exercised three days per week or less. The subjects were instructed to consume their normal diet. The exercise program followed the 1996 recommendations of the U.S. Surgeon General and are consistent with the more recent recommendations of the U.S. Department of Health and Human Services. This was only an eight-week study, so the results might not apply to long-term weight control. (Journal Strength and Conditioning Research, 23: 2377-2380, 2009)



Is Diet or Exercise Best For Weight Loss?

If present trends continue, 43 percent of Americans will be obese in just eight years. Obesity is contributing to the public health nightmare in the United States. In spite of spending more money per capita on medical care than any other country, we rank 31st in the world in life expectancy and 19th in deaths from preventable conditions such as obesity. Experts have argued vigorously about the causes of the obesity epidemic. Some say that physical inactivity is the culprit, while others claim that increased caloric intake is the cause.

Critics of the physical inactivity hypothesis claim that the caloric expenditure from exercise is not significant enough to trigger widespread obesity. An editorial by James Hill in the journal Obesity and Weight Management stated that both caloric restriction and exercise are necessary for weight control, and that concentrating on only one factor is dumb. (Obesity Weight Management, 5: 195-196, 2009)



Liraglutide Reduces Body Fat Better Than Orlistat

Orlistat is a prescription weight-loss drug approved by the U.S. Food and Drug Administration. It works by decreasing fat absorption during digestion. It is sold by prescription as Xenical or over-the-counter as Alli. Liraglutide improves blood sugar control and promotes weight loss.

A Danish study found that Liraglutide caused greater weight loss, decreased blood pressure, and improved blood sugar control better than orlistat or a placebo (fake drugs). Subjects were asked to decrease food intake by 500 calories per day and increase daily physical activity during the 20-week study. Some subjects in the Liraglutide group experienced nausea and vomiting, but the side effects were temporary and did not cause people to drop out of the study.

Liraglutide is an effective drug for promoting weight control and metabolic health. It is currently approved in Europe but not in the U.S. (Lancet, in press; published online October 2009)



Inadequate Sleep Linked to Obesity and Physical Inactivity

The recession has led to increased stress, overwork, and reduced sleep. In addition to triggering fatigue, inadequate sleep makes it more difficult to exercise, which promotes obesity. A review of literature by Sanjay Patel from the Case Western Reserve University in Cleveland, Ohio concluded that inadequate sleep promoted obesity, even in people without sleep apnea (obstructive breathing during sleep).

Sleep duration has decreased by 15 percent since the 1950s, and 16 percent of Americans get less than six hours of sleep per night. Large population studies showed a clear inverse relationship between hours of sleep and the incidence of obesity. However, in spite of the relationship, we cannot say for sure whether inadequate sleep causes obesity.

Donald Watenpaugh from the University of North Texas Health Science Center in Fort Worth, Texas, said that humans evolved as athletes who sleep 8 to 9 hours per night. Interfering with sleep decreases exercise capacity and threatens metabolic health, which leads to obesity. Sleep is essential to normal energy balance and weight control. (Current Sports Medicine Reports, 8: 331-338, 2009; Obesity Reviews, 10 (supplement 2): 61-68, 2009)



Eating Quickly Stimulates Overeating

Your mother told you to chew your food slowly and enjoy your meal. Many overstressed people often try to eat their food as quickly as possible. They should have listened to their mothers. Greek researchers found that eating a meal quickly decreases hormones in the gut that signal the feeling of fullness to the brain. This can cause overeating.

During the study, the subjects ate a large bowl of ice cream at different rates and measured the hormones PYY and GLP-1, which help signal the feeling of fullness to the satiety center in the brain. People had higher levels of the hormones and felt more full when they ate the ice cream slowly. Eating meals more slowly may be a simple way to cut down on food intake and decrease body fat. (Journal Clinical Endocrinology Metabolism, in press; published online November 4, 2009)



Two-a-Day Workouts Increase Fat Use

Exercising below 65 percent of maximum effort uses mainly fat as fuel. Above this intensity, carbohydrates become increasingly important, and they're used almost exclusively for fuel at extreme exercise intensities.

Swiss researchers found that fat use during exercise is influenced by prior physical activity. Moderately-trained subjects took two maximal treadmill tests: one to determine maximal oxygen uptake and estimate fat use and a second to determine the effects of prior exercise on fat use. During the second test, subjects exercised on a treadmill for one hour at 57 percent of maximum effort. After a short break, they took the second treadmill test to exhaustion. Fat use was higher when the subjects took the test after the initial one-hour run. Two-a-day workouts will trigger more fat-burning during the second workout. (Metabolism Clinical and Experimental, 58: 1778-1786, 2009)

thistimeismytime

bump

amonkey794

I'll read later…

ImKindOfABigDeal40

You should start a group.

ChrisRS87

bump

Jxnsmma

Are there coles notes for this article? I cant seem to make myself absorb the huge wall of text...

ninerbuff

You should start a group.

I have a daily exercise thread on the general forums. When it started there were a few members. Now it's down to myself and just a couple of consistent people.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Filomenaaa

bump

samhradh

sorry must bump

christie5683

I so agree with this post being a registered respiratory and sleep therapist prior to a fall. The past 10 years since I fell down a flight of stairs and injured my back (multi-level ) have I rarely had enough sleep due to pain. Can't sleep with pain meds either. I began drinking sleepy time tea and boy has it made a difference! I only wake 2-3 times during the night , sleep quality has improved, mood is better, stress is down, back on track with food, feel like a new and improved person, and down 10 lbs! . I am now on disability from the injuries. thank goodness!

andivaclavicek

I usually get 7 hours of sleep on weeknights, and about 9 Friday & Saturday night. Big believer in the importance of sleep. :happy:

motherbetty

bump

christie5683

There are numerous ways to get healthy, lose weight; I get annoyed with people who claim that their way is the ONLY way. Everyone is on a journey and finding their own path, and as long as you aren't starving, purging, or have an eating disorder I support your choices and life plan so please support mine. God Bless and good luck in YOUR journey.

rhalse

These are good! I am interested in future posts. Thanks!

ChitownFoodie

Bump for later....after I get a cup of coffee

Treesy72

bump

Divagettinfitin2011

Bump

LizbithB

I never sleep more than 5-6 hours. It's not by choice, but because I just can't. It drives me crazy so I started useing melatonin and it will get me sleeping ok, but I still wake up after 4-5 hours and I'm groggy the rest of the day. Guess I'll keep working on a way to get some more zzzzz.

MoveTheMountain

Great article - thanks.