Tips for weight loss that people take for granted.
d2footballJRC
Posts: 2,684 Member
Tips for weight loss that people take for granted. These aren't the end all be all, and they definitely don't replace a solid diet. Just little tips that can help along the way!
I will be posting tips and information here about things that are key to weight loss that many of us might take for granted. I'd like to start with Sleep.
1. Sleep
Sleep is one of the most important things we can do for our body. It regulates all major fat burning hormones so people who are sleep deprived tend to have insulin mismanagement issues i.e. love handles. You should be shooting for 7.5-8 hours of sleep a night. I will post references to links at the end of this bit about sleep.
Inadequate sleep can cause:
• interferes with the body's ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage.
• drives down leptin levels, which causes the body to crave carbohydrates.
• reduces levels of growth hormone--a protein that helps regulate the body's proportions of fat and muscle.
• can lead to insulin resistance and contribute to increased risk of diabetes
• can increase blood pressure
• can increase the risk of heart disease
Even in young, healthy people, a sleep deficit of three to four hours a night over the course of a week has a triple-whammy effect on the body.
Interesting tid bits from articles I have referenced below:
“These findings, presented at the 2006 American Thoracic Society International Conference, showed that women who slept 5 hours per night were 32% more likely to experience major weight gain (an increase of 33 pounds or more) and 15% more likely to become obese over the course of the 16-year study, compared to those who slept 7 hours a night.”
“Just this limited amount of sleep deficit interfered with the ability to process carbohydrates, manage stress, and maintain a proper balance of hormones. In just one sleep-restricted week, the study participants had a significant loss in their ability to process glucose and an accompanying rise in insulin. Insulin levels were so high, in fact, that the men were considered to be in a pre-diabetic state.”
Tips for getting a good nights sleep:
No. 1: Stick to a sleep schedule
Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.
No. 2: Pay attention to what you eat and drink
Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine — which take hours to wear off — can wreak havoc with quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.
No. 3: Create a bedtime ritual
Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.
Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.
No. 4: Get comfortable
Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.
No. 5: Limit daytime naps
Long daytime naps can interfere with nighttime sleep — especially if you're struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the midafternoon.
If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn't interrupt your daytime sleep.
No. 6: Include physical activity in your daily routine
Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.
No. 7: Manage stress
When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what's on your mind and then set it aside for tomorrow.
Know when to contact your doctor
Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.
References for the effect sleep have our own health.
• http://www.ncbi.nlm.nih.gov/pubmed/20371664
• http://thyroid.about.com/od/loseweightsuccessfully/a/sleepdiet.htm
• http://www.mayoclinic.com/health/sleep/HQ01387
I will be posting tips and information here about things that are key to weight loss that many of us might take for granted. I'd like to start with Sleep.
1. Sleep
Sleep is one of the most important things we can do for our body. It regulates all major fat burning hormones so people who are sleep deprived tend to have insulin mismanagement issues i.e. love handles. You should be shooting for 7.5-8 hours of sleep a night. I will post references to links at the end of this bit about sleep.
Inadequate sleep can cause:
• interferes with the body's ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage.
• drives down leptin levels, which causes the body to crave carbohydrates.
• reduces levels of growth hormone--a protein that helps regulate the body's proportions of fat and muscle.
• can lead to insulin resistance and contribute to increased risk of diabetes
• can increase blood pressure
• can increase the risk of heart disease
Even in young, healthy people, a sleep deficit of three to four hours a night over the course of a week has a triple-whammy effect on the body.
Interesting tid bits from articles I have referenced below:
“These findings, presented at the 2006 American Thoracic Society International Conference, showed that women who slept 5 hours per night were 32% more likely to experience major weight gain (an increase of 33 pounds or more) and 15% more likely to become obese over the course of the 16-year study, compared to those who slept 7 hours a night.”
“Just this limited amount of sleep deficit interfered with the ability to process carbohydrates, manage stress, and maintain a proper balance of hormones. In just one sleep-restricted week, the study participants had a significant loss in their ability to process glucose and an accompanying rise in insulin. Insulin levels were so high, in fact, that the men were considered to be in a pre-diabetic state.”
Tips for getting a good nights sleep:
No. 1: Stick to a sleep schedule
Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.
No. 2: Pay attention to what you eat and drink
Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine — which take hours to wear off — can wreak havoc with quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.
No. 3: Create a bedtime ritual
Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.
Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.
No. 4: Get comfortable
Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.
No. 5: Limit daytime naps
Long daytime naps can interfere with nighttime sleep — especially if you're struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the midafternoon.
If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn't interrupt your daytime sleep.
No. 6: Include physical activity in your daily routine
Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.
No. 7: Manage stress
When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what's on your mind and then set it aside for tomorrow.
Know when to contact your doctor
Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.
References for the effect sleep have our own health.
• http://www.ncbi.nlm.nih.gov/pubmed/20371664
• http://thyroid.about.com/od/loseweightsuccessfully/a/sleepdiet.htm
• http://www.mayoclinic.com/health/sleep/HQ01387
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Tip #2.
Eat SPICY FOOD!
Thai food is among the spiciest in the world. Hot peppers raise your metabolism, but the real benefit of food with a little zing is that spicy food slows your eating. When you eat too fast, as many North Americans do, by the time your body signals it’s full, you’ve overeaten. Eating more slowly is a good weight-loss strategy, and making food spicier is an easy way to do it.
Capsaicin and Its Effects
Capsaicin is the source from which hot peppers get their heat. It is found in jalapenos, habaneros, cayenne, and most other chili peppers as a colorless compound. Along with its slimming effects, capsaicin is shown to work as a blood thinner, helping to prevent blood clots. Studies targeted on nations where chilis are consumed heavily, such as Thailand, have shown that people that regularly eat hot peppers have a greatly reduced incidence of many blood clotting diseases. Capsaicin is also thought to work as an anti-inflammatory and help to control pain.
How Do Spicy Foods and Metabolism Relate?
Studies have shown that a spicy meal, such as a bowl of chili, can provide a temporary rise in metabolism of about 8% greater than a person’s typical metabolic rate. This amount is considered rather negligible and similar studies have reported the same results with people eating black pepper and ginger as well. Though you would have to eat a lot of capsaicin to have an overall effect on your weight, this temporary boost in metabolic rate may also help to suppress your desire to eat.
Other studies have indicated that perhaps the result is not an effect of increased metabolic rate, but that eating spicy foods makes one feel fuller and therefore consume less actual food. One prominent study found that when adult men consumed appetizers with hot sauce, they ate 200 calories less at later meals than those that did not. The study concluded that spicy foods may work as a mild appetite suppressant.
Though the effects of spicy food on metabolism are not fully known, there are definitely some promising health effects, including lowered incidence of certain cancers, in places where people eat primarily spicy foods. All these positive things are all the more reason to pour on some hot sauce or add some chilis to your food and enjoy!
References:
http://www.besthealthmag.ca/get-healthy/weight-loss/increase-your-metabolism
http://www.fitday.com/fitness-articles/fitness/weight-loss/how-spicy-foods-can-speed-up-your-metabolism.html0 -
Tip 3:
Green Tea.
I'm just going to share an article written by a good friend of mine who is currently in school and competes in body building competitions around the USA. Great guy.
Improve Your Health AND Lose Fat With Green Tea Extract
By kingjameskjf
Green Tea Extract (Camellia sinensis) has been consumed in India and China for centuries. It is also one of the most consumed beverages in the world. [1] Green tea comes from a shrub that is found in Asia. It often totes many medicinal claims from the prevention of cancer to weight loss.
The claims are many and will be broken down and analyzed to see what actually has merit. The specific brand I will be evaluating today is Serious Nutrition Solutions (SNS) Green Tea Extract, although it applies to more then just this brand.The claims made for this supplemental herb by the manufacturer are as follows; fat loss, enhance immune function, suppress appetite, and maximize performance. The dosing protocol calls for one capsule 2-3 times per day prior to meals. No loading or cycling is needed. [2]
Green tea is composed of various substances that are attributed to the associated health effects. There are several different polyphenols (catechins). The main one is epigallocatechin gallate (EGCG). EGCG composes most of the catechin amount at 10-50%. It is speculated that this is also the most powerful catechin. [3]
Other common claims of Green Tea Extract (GTE) are: general antioxidant, stimulant, antilipidemic, and antiatherosclerotic. GTE has been shown to help reduce cancer of the bladder, ovaries, gastric, pancreatic and esophageal organs. It has also shown to help aid in cognitive function. [3]
In considering the anticancer properties of GTE, one study showed the cancer rate for those subjects in the GTE group to be at 16% in comparison to the placebo group, which had a much higher occurrence at 46%. [4] Black tea, in contrast, actually showed to increase the cancer risk. Black tea is made by allowing the green tea leaves to ferment and oxidize before drying. [3] EGCG was also found to be effective at inhibiting the replication of two strains of HIV. [5]
Many of the anticancer benefits of GTE are also interrelated to its antioxidant properties. One study showed that the antioxidants provided protection from DNA damage. It also demonstrated the ability to both inhibit and stop the formation and progression of tumor growths that were cancerous. [6] That study correlated with another done on rats measuring the ability of GTE to prevent the inner organs from sustaining oxidative DNA damage. The study found that there was no reduction of DNA damage when the administered GTE dose was low (1.3 mg/kg body weight per day). When a higher dose of 6.5 mg/kg body weight per day was used, the researchers found that it did have a reduction in DNA damage. They also found it had protective effects of the hepatocytes, colonocytes, and lymphocytes. [7]
EGCG antioxidant activity is quite high, estimated at approximately 25-100 times the potency of vitamin C and vitamin E. The antioxidant activity of 10-40 mg of the polyphenols in GTE is greater then strawberries, carrots, broccoli, or even spinach. This is the same amount that is typically found in a cup of green tea. The antioxidant properties of the catechins protect the body from free radical oxidative damage. [1] The effects of the catechins in GTE are farther reaching then even that. When dosed at a concentration of 455-910 mg of catechin content, atherosclerotic disease risk factors and proinflammation were reduced. It also diminished the production of hemodialysis production of hypochlorous acid and hydrogen peroxide. [12] This aids in demonstrating the far-reaching health benefits that are associated with the catechin content.
The antilipidemic properties of GTE seem to be disputed between whether they impact HDL cholesterol lipoproteins positively or not. When it comes to LDL lipoproteins, the case for its efficacy is much stronger. One recent study was a meta-analysis of 14 other controlled trials, which had to meet stringent criteria to be included, to ensure accurate and applicable information. The studies comprised 1,136 subjects. The results showed that the consumption of green tea extract by the subjects “significantly lowered the total cholesterol concentration”. [8] The same study also found the LDL-cholesterol concentration to be significantly lower. However, the HDL-cholesterol concentration was not found to be statistically significant. In considering the claim of enhancing immune function, there is support to substantiate the claims of immunoprotective qualities of GTE. [9][10]
One eight-week experiment demonstrated the ability of GTE to significantly improve memory as well as learning with increased retention. [11] Another study used a combination of GTE and L-theanine to test for attention and memory in subjects that had mild cognitive impairment. Brain theta waves increased significantly, indicating cognitive alertness and the potential for cognitive improvement. [12]
Another eight-week trial with diabetics found a significant effect of GTE on serum adiponectin levels and increased insulin sensitivity. [13]
The claim of GTE maximizing performance is vague and as such can either be disputed or validated depending on what you considered to be performance enhancing. For example, one study tested reflex performance and found no difference. [11] So in consideration of that parameter, is has no efficacy. Yet, another study showed an improvement in muscle health through the mechanism of delaying necrosis via the antioxidant properties. [14] One study of four weeks showed greater merit when it used a combination of GTW with a strength resistance program. The results showed that GTE provided oxidative damage protection in both the long-term strength training group and the short-term endurance group. [24] This would support the claims of GTE helping to increase exercise performance.
Literature supports appetite suppression through a leptin receptor independent control pathway. Kao et al conducted studies that found EGCG helps to reduce food consumption through appetite modulation, supporting that claim for GTE. [15][16]
The claim that garners the most attention however, is in regards to fat loss or beta-oxidation, where fatty acids are transported to the mitochondria to be burned for energy. There are multiple proposed mechanisms supporting this claim in the research. One is that GTE increases thermogenesis. For example, several studies showed an increase in caloric expenditure, the promotion of beta-oxidation, and the stimulation of thermogenesis. [17][18][19][20][21]
A couple of these studies also demonstrated that the thermogenic effects were far greater then what could be attributed to the caffeine content of the GTE alone. [17][18]
One postulated reason is through the increase of the catecholamine norepinephrine. The GTE catechin polyphenols inhibition of catechol-O-methyltransferase enzyme keeps it from degrading norepinephrine levels. [18][20][21] A similar and more recent study found those same results and related it more specifically to EGCG “to augment and prolong sympathetic stimulation of thermogenesis”. [22]
It also mentions the catechins being associated with decreasing the risk of cardiovascular disease. Fat oxidation was shown to be accelerated through the use of GTE over placebo in another study that found the increase to be 17% greater. The contribution of total energy expenditure from fat oxidation was also much higher. Subjects were also found to have an increase in insulin sensitivity by 13%. [23]
A recent study on overweight and obese men yielded several interesting points. Subjects in the test group were administered decaffeinated GTE in the amount of 530 mg with 400 mg being total catechins. It was administered in capsule form twice a day for 6 weeks. They found that GTE had no effect or benefit in association with blood pressure or metabolic function. However, they did find that the test subjects’ body weight did decrease and that there was a protective effect against weight gain by the catechins. [25]
One bottle of SNS Green Tea Extract costs $12.95 and contains 75 capsules. At the minimum recommended manufacturer dose of 2 capsules per day, it would last 37 days. That makes it .35 cents per day. That would provide 1 gram of GTE with 50% being EGCG at 500 mg. At the maximum recommended manufacturer dose of 3 capsules per day, it would last 25 days. This would be at a cost of .52 cents per day. That would provide 1.5 g of GTE with EGCG at 750 mg. [2] It’s even cheaper at Nutraplanet at $9.99 per bottle. Serious Nutrition Solutions Green Tea Ultra (75 Capsules): Discount Green Tea Ultra Supplements
Typical recommended daily dosage is approximately 100-500 mg per day with at least 40% standardization for polyphenols. SNS GTE is at 90% for their polyphenols. [1] In searching through various studies, I found that the lower doses of GTE, particularly the EGCG, didn’t have as much impact or health benefits as higher dosages. I also found that typically, the most effective range of GTE was approximately 500mg to 1 g.
Consumption of green tea up to 20 cups per day has been shown to be safe with few side effects. Those who are sensitive may experience some restlessness, heart palpitations, and tachycardia from the caffeine content. The SNS GTE contains approximately 3 mg of caffeine per capsule. However, it is common to find GTE capsules to range from .60 mg to 20.01 mg of caffeine content. [26]
Contraindications include using GTE with; bronchodilators in large amounts as it may increase the action, beta-adrenergic blockers due to possible increase in inotropic effects, and MAOI’s due to possible hypertension. [3]
I have and am currently using this supplement myself. I have also known many other people that have as well. I don’t personally know of any adverse reactions from anybody taking GTE. I don’t necessarily feel any of the effects of GTE, but bear in mind that it is not a powerful stimulant as the caffeine content is relatively low, and it takes time for the benefits to manifest themselves. I have noticed a positive change in body composition but I can’t attribute that solely to GTE as I often take other supplements with it and combine it with an exercise and diet plan.
In reading though the plethora of research, it is very promising in many aspects of healthy living. The label claims were met and exceeded. The fat oxidation and the LDL-cholesterol lowering factors were the most studied and efficacious. There is promise for even more healthy benefits but some still require continuing research to further solidify and establish them. I would recommend this supplement because it is proven to be safe and effective.
References:
1. Talbott S.M., Hughes, K. The Health Professionals Guide to Dietary Supplements. Maryland. Lippincott, Williams& Wilkins. 2007.
2. Green Tea. Serious Nutrition Solutions website. 2012. Available at: Green-Tea | SNS - Serious Nutrition Solutions. Accessed 14 March, 2012.
3. Skidmore-Roth L. Mosby’s Handbook of Herbs and Natural Supplements. In third ed. Green Tea. Missouri. 2006. 535-539.
4. Lou SQ et al. Inhibitory effect of green tea on the carcinogenesis induced with asbestos plus benzo(a)pyrene in rat. Biomed Environ Sci. 1995. 8(1): 54-58.
5. Fassing G et al. Polyphenolic antioxidant epigallocatechin-3-gallate from green tea as a candidate anti-HIV agent. AIDS. 2002. 16(6):939-941.
6. Ahn, WS et al. Protective effects of green tea extracts (polyphenon E and EGCG) on human cervical lesions. Eur J Cancer Prev. 2003. 12(5):383-390.
7. Kager N, Ferk F, Kundi M, Wagner K, Misik M, Knasmuller S. Prevention of oxidative DNA damage in inner organs and lymphocytes of rats by green tea extract. Eur J Nutr. 2010. 49(4):227-234. Available at: www.cinahl.com/cgi-bin/refsvc?jid=2297&accno=20106569 96. Accessed 8 March, 2012.
8. Zheng et al. Green tea intake lowers fasting serum total and LDL cholesterol in adults: a meta-analysis of 14 randomized controlled trials. Am J Clin Nutr. 2011. 94(2):601-610. Available at: www.cinahl.com/cgi-bin/refsvc?jid=678&accno=201123557 3. Accessed 5 March, 2012.
9. Elmets CA et all. Cutaneous photoprotection from ultraviolet injury by green tea polyphenols. J Am Acad Dermatol. 2001. 44(3): 425-433.
10. Pisters et al. Phase I trial of green tea extract in adult patients with solid tumors. J Clin Oncol. 2001. 19(6):1830-1838.
11. Kaur T, Pathak CM, Pandhi P, Khanduja KL. Effects of green tea extract on learning, memory, behavior and acetylcholinesterase activity in young and old male rats. Brain Cognit. 2008. 67(1):25-30. Available at: www.cinahl.com/cgi-bin/refsvc?jid=1216&accno=20099549 26. Accessed 8 March, 2012.
12. Park et al. A combination of green tea extract and L-theanine improves memory and attention in subjects with mild cognitive impairment: a double-blind placebo controlled study. J Medicinal Food. 2011. 14(4):334-43. Available at: www.cinahl.com/cgi-bin/refsvc?jid=2134&accno=20110172 01. Accessed 6 March 2012.
13. Somayeh M et al. The effects of green tea extract on serum adiponectin concentration and insulin resistance in patients with type 2 diabetes mellitus. J Zanjan Univ Med Sci Health Serv. 2010. 17(70):44-57. Available at: www.cinahl.com/cgi-bin/refsvc?jid=4415&accno=20107840 58. Accessed 10 March, 2012.
14. Buetler TM, et al. Green tea extract decreases muscle necrosis in mice and protects against reactive oxygen species. Am J Clin Nutr. 2002. 75(4):749-753.
15. Kao YH, Hiipakka RA, Liao S . Modulation of endocrine systems and food intake by green tea epigallocatechin gallate. Endocrinology. 2000. 141: 980-987.
16. Kao YH, Hiipakka RA, Liao S . Modulation of obesity by a green tea catechin. Am J Clin Nutr 2000. 72: 1232-1234.
17. Chantre P, Lairon D. Recent findings of green tea extract AR25 (Exolise) and its activity for the treatment of obesity. Phytomedicine. 2002. 9(1): 3-8.
18. Dulloo AG et al. Efficacy of a green tea extract rich in catechin-polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidationin humans. Am J Clin Nutr. 1999. 70(6): 1040-1045.
19. Dulloo AG, Seydoux J, Girardier L, Chantre P, Vandermanders J. Green tea and thermogenesis: interactions between catechin-polyphenols, caffeine, and sympathetic activity. Int J Obes Relat Metab Disord. 2000. 24(2): 252-258.
20. Komatsu T et al. Oolong tea increases energy metabolism in Japanese females. J Med Invest. 2003. 50(3-4): 170-175.
21. Kovac EM, Lejeune MO, Nijs I, Westerterp-Plantenga MS. Effects of green tea on weight maintenance after body weight loss. Br J Nutr. 2004. 91(3): 431-437.
22. Shixian Q, VanCrey B, Shi J, kakuda Y, Jiang Y. Green tea extract thermogenesis-induced weight loss by epigallocatechin gallate inhibition of catechol-O-methyltransferase. J Medicinal Food. 2006. 9(4):451-58. www.cinahl.com/cgi-bin/refsvc?jid=2134&accno=20095037 51.
23. Venables MC, Hulston CJ, Cox HR, Jeukendrup AE. Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. Am J Clin Nutr. 2008. 87(3): 778-84. Available at: www.cinahl.com/cgi-bin/refsvc?jid=678&accno=200987642 0. Accessed 10 March, 2012.
24. Jowko E, Sacharuk J, Balasinska, B, Ostaszewski P, Charmas M, Charmas R. Green tea extract supplementation gives protection against exercise induced oxidative damage in healthy men. Nutrition Research. 2011. 31(11): 813-821.
25. Brown AL, Lane J, Holyoak C, Nicol B, Mayes AE, Dadd T. Health effects of green tea catechins in overweight and obese men: a randomized controlled cross-over trial. BR J Nutr. 2011. 106(12): 1880-9. Available at: www.cinahl.com/cgi-bin/refsvc?jid=1281&accno=20114125 77. Accessed 8 March, 2012.
26. Andrews K et al. The Caffeine Contents of Dietary Supplements Commonly Purchased in the US: Analysis of 53 Products with Caffeine-containing Ingredients. Analytical Bioanalytical Chemistry. 2007.0 -
Tip #4.
Extreme Green Tea = Called Macha Tea.
by Dr. Sara Solomon P.T., DMD Bodybuilding.com
If you're not drinking matcha green tea yet, you're behind the times! Get with the program and try this metabolism-enhancing, stress-reducing, immune-boosting, cholesterol-lowering, teenage-mutant-ninja cancer fighter!
Although people drank green tea in China more than 1,000 years ago, it became an important part of the Japanese culture. They named the tea matcha1. Zen Buddhist monks drank it to remain alert and calm during long hours of meditation2.
Japanese tea leaves grow in the shade to increase chlorophyll content. These chlorophyll-rich leaves are then handpicked, steamed, dried and ground into a fine green powder3.
The history and cultivation of the tea is interesting, but what matters most to health enthusiasts is its antioxidant content. One cup of matcha green tea has as many antioxidants as 10 cups of regular tea! That's almost exactly the same ratio to the "spider strength" Peter Parker gets when he puts on his suit!
Fit To A Tea
6.2 times that of Goji Berries
7 times that of Dark Chocolate
17 times that of Wild Blueberries
60.5 times that of Spinach
The tea's power is so super because entire leaves3 are dissolved in water rather than steeped in bags. Instead of throwing away the leaves, you ingest all their antioxidant powers.
Those numbers are off the charts. Matcha green tea possesses antioxidant levels 6.2 times that of goji berries, 7 times that of dark chocolate, 17 times that of wild blueberries and 60.5 times that of spinach1! Holy St. Francis, Batman!
And that's not all! Matcha's magnificence makes a long list.
1/
Cancer
Preventer
Green tea contains potent antioxidants called catechins, which scavenge for dangerous free radicals in the body. The most powerful catechin found in green tea is EGCG (epigallocatechin gallate), which is believed to be a powerful anti-carcinogen4.
A 2003 University of Colorado study confirmed that drinking 1 cup of matcha green tea has 137 times the amount of antioxidant EGCG compared to a conventional cup of green tea1.
2/
Anti-
Ager
One of the locales in the world where people live the longest is Okinawa, Japan. The Okinawan people's longevity has been partly attributed to regular consumption of Matcha Green Tea1.
Matcha green tea is the most popular green tea in Japan, but is rapidly gaining more popularity throughout the world because of its ability to combat inflammation, oxidation and aging.
3/
Heart Disease Preventer:
Lowers LDL "Bad" Cholesterol
A 2011 study featured in the American Journal of Clinical Nutrition demonstrated that administration of green tea beverages or extracts significantly lowered serum total cholesterol and LDL "Evil Emperor Zurg" cholesterol concentrations5.
4/
Weight Loss
Aid
A 1999 study featured in the American Journal of Clinical Nutrition demonstrated that green tea extract rich in catechins has thermogenic properties and promotes fat oxidation beyond that explained by the tea's caffeine content.
It was found that consuming green tea increased thermogenesis (the body's rate of burning calories) from 8-10% to 35-43% of daily energy expenditure6.
Another study demonstrated that exercising immediately after drinking matcha green tea resulted in 25% more fat burning during exercise4.
Both studies suggest matcha green tea can enhance both resting metabolic rate and fat burning - can I get an Amen?!
5/
Detoxifier
Matcha is grown in the shade, which is why it is richer in chlorophyll than other green teas. Chlorophyll is the pigment responsible for giving leaves their green color. The Hulk would be proud!
Chlorophyll is purported to detoxify the body1, but this has yet to be scientifically proven. I wanted to mention it because of its supposed ability to clear the body of toxins, heavy metals, poisons, dioxins and hormone disrupters.
6/
Mind
Improver
Matcha green tea contains up to 5 times more L-theanine than conventional green tea2. L-theanine is an amino acid with psychoactive properties, capable of inducing alpha wave activity in the brain.
Stress is known to induce the brain's beta wave activity, leading to a more agitated state. Alpha wave activity can relieve stress, promote relaxation and even lower blood pressure1.
Although matcha contains some caffeine, the relaxing properties of L-theanine counterbalance the "jittery" effects of caffeine. Therefore, a cup of matcha green tea promotes concentration and clarity of mind without producing any of the nervous energy typically associated with coffee2.
7/
Fiber
Matcha green tea leaves contain a high level of easily-absorbable dietary fiber. The benefits of dietary fiber include its ability to ease constipation and stabilize blood sugar levels.
8/
Energy
Booster
Try a cup of matcha green tea as an afternoon "pick-me-up" anytime you need extra focus. matcha green tea is an ideal substitute for coffee because it provides an energy boost without the headaches1 you might get from a coffee crash.
Tips To Better Your Matcha Experience
Matcha green tea is available as a concentrated powder and can be found at health food stores. I recommend organic matcha, because it is produced without any artificial fertilizers, herbicides or pesticides.
Do not add matcha green tea powder to boiling water because it will taste "grassy."7 Boil the water and let it sit for 5 minutes before adding the tea.
It might take some time to get used to matcha's flavor. Give in to the power of the tea!
References:
http://living-qi.com
http://www.matchasource.com/matcha-t...efits-s/14.htm
www.thenibble.com
Xin-Xin Zheng, Yan-Lu Xu, et al. Green tea intake lowers fasting serum total and LDL cholesterol in adults: a meta-analysis of 14 randomized controlled trials Am J Clin Nutr August 2011.
Abdul G Dulloo, Claudette Duret, 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. American Journal of Clinical Nutrition, Vol. 70, No. 6, 1040-1045, December 1999
http://www.doctoroz.com/videos/3-sur...t-loss-plateau0 -
Well now I'm really depressed:(
I know I'm massively sleep deprived but I'm very good and follow all your tips - you just forgot to add in the most important tip: DON'T HAVE ANY BABIES/SMALL CHILDREN/A DISABLED PARTNER. I "shoot" for 7 hours sleep a night, but just never seem to make it......
And I'm allergic to chilli, so that's an awful lot of spicy food out the window.
I do drink green tea when I can be bothered, but TBH I don't drink hot drinks much at all. I'm still trying to train my work colleagues not to dump a cup of coffee on my desk every morning - I've got them down to no more than one a day now...... The concept of green tea is waaaay beyond them LOL. And I only drink water at home since I've already paid for it!
ANd I refuse to buy anything that "comes as a powder from health food shops" especially if it is marketed as a "superfood" - how gullable (and rich) do you think I am?
I guess I'm stuck with being fat forever:(
Or maybe I'll stick to the cheap and empirically tested weight loss technique of exercising more and eating less calories, which seem s to be doing the job OK so far.....0 -
Well now I'm really depressed:(
I know I'm massively sleep deprived but I'm very good and follow all your tips - you just forgot to add in the most important tip: DON'T HAVE ANY BABIES/SMALL CHILDREN/A DISABLED PARTNER. I "shoot" for 7 hours sleep a night, but just never seem to make it......
And I'm allergic to chilli, so that's an awful lot of spicy food out the window.
I do drink green tea when I can be bothered, but TBH I don't drink hot drinks much at all. I'm still trying to train my work colleagues not to dump a cup of coffee on my desk every morning - I've got them down to no more than one a day now...... The concept of green tea is waaaay beyond them LOL. And I only drink water at home since I've already paid for it!
ANd I refuse to buy anything that "comes as a powder from health food shops" especially if it is marketed as a "superfood" - how gullable (and rich) do you think I am?
I guess I'm stuck with being fat forever:(
Or maybe I'll stick to the cheap and empirically tested weight loss technique of exercising more and eating less calories, which seem s to be doing the job OK so far.....
These are just tips that can HELP people that are stuck in a rut. Not meant to replace everything. Don't be so angry, stress isn't good for you ;-) Negativity isn't needed, this is part of the thing some of us older members are talking about with MFP lately. It's had some major negativity shot into it.
As for Macha, it's a ceremonial green tea in Japan. It's only in a health stores here because it's a specialty item in the states.
Again see the part that say these are tips. Tips are helpful things that can help. You can always choose your path. Never once was these said to be the only way to lose weight, you do see a lot of people on the forums who are eating under in calories and still having problems. Sometimes tips can be the thing to help them break through that.0 -
bump
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Tip #5.
Stress Management.
Can Stress Cause Weight Gain?
How to keep the world's woes from weighing you down
By Colette Bouchez
WebMD Weight Loss Clinic-Feature
Reviewed by Kathleen M. Zelman, MPH, RD, LD
Your job is hanging by a thread, and the credit-card bills are mounting. Your teenager wants to quit school and become a professional snowboarder. Or maybe it's the increasing tensions in the world, brought to you 24 hours a day on your TV screen, getting you down.
Regardless of the reason, stress is a way of life in the 21st century. And for some people, the effects go beyond feelings of anxiety and discomfort. For these people, stress can mean facing each day ravenously hungry -- and adding weight gain to their list of worries.
"While the immediate . . . response to acute stress can be a temporary loss of appetite, more and more we are coming to recognize that for some people, chronic stress can be tied to an increase in appetite -- and stress-induced weight gain," says Elissa Epel, PhD, an assistant professor in the department of psychiatry at the University of California at San Francisco.
The problem, she says, lies within our neuroendocrine system -- a brain-to-body connection that harkens back to evolutionary times and which helped our distant ancestors to survive. Though today the source of the stress is more likely to be an unpaid bill than a saber-toothed tiger, this system still activates a series of hormones whenever we feel threatened.
"These hormones give us the biochemical strength we need to fight or flee our stressors," Epel tells WebMD.
The hormones released when we're stressed include adrenalin -- which gives us instant energy -- along with corticotrophin releasing hormone (CRH) and cortisol. While high levels of adrenalin and CRH decrease appetite at first, the effects usually don't last long.
And cortisol works on a different timetable. Its job is to help us replenish our body after the stress has passed, and it hangs around a lot longer. "It can remain elevated, increasing your appetite and ultimately driving you to eat more," says Epel.
'Fight or flee' -- or chow down
While this system works fine when our stress comes in the form of physical danger -- when we really need to "fight or flee", and then replenish -- it doesn't serve the same purpose for today's garden-variety stressors.
"Often, our response to stress today is to sit and stew in our frustration and anger, without expending any of the calories or food stores that we would if we were physically fighting our way out of stress or danger," says Shawn Talbott, PhD, an associate professor in the Department of Nutrition at the University of Utah and author of The Cortisol Connection.
"Often, eating becomes the activity that relieves the stress"
In other words, since your neuro-endocrine system doesn't know you didn't fight or flee, it still responds to stress with the hormonal signal to replenish nutritional stores -- which may make you feel hungry.
Fight or flee' -- or chow down continued...
Following those stress signals can lead not only to weight gain, but also the tendency to store what is called "visceral fat" around the midsection. These fat cells that lie deep within the abdomen have been linked to an increase in both diabetes and heart disease.
To further complicate matters, the "fuel" our muscles need during "fight or flight " is sugar -- one reason we crave carbohydrates when we are stressed, says endocrinologist Riccardo Perfetti, MD, PhD.
"To move the sugar from our blood to our muscles requires insulin, the hormone that opens the gates to the cells and lets the sugar in," says Perfetti, who directs the outpatient diabetes program at Cedars Sinai Medical Center in Los Angeles. And high levels of sugar and insulin set the stage for the body to store fat.
"So people who are under stress, metabolically speaking, will gain weight for that very reason," Perfetti tells WebMD.
Mind Over Matter
As much as we would like to blame all our weight gain on stress, experts say that eating in response to stress can also be a learned habit -- one that's merely encouraged by brain chemistry.
"Under stress, there's an impulse to do something, to move, and often, eating becomes the activity that relieves the stress. It's easy to do and it's comforting," says David Ginsberg, MD, a psychiatrist and director of the Behavioral Health Program at New York University Medical Center.
In fact, it may be our bodies' initial response to rising levels of cortisol that teaches us there is comfort in sugary or starchy foods.
"During the first couple of days following a stressful event, cortisol is giving you a clue to eat high-carbohydrate foods," Perfetti tells WebMD. "Once you comply, you quickly learn a behavioral response that you can feel almost destined to repeat anytime you feel stressed."
Now for the good news: Whether your urge to eat is driven by hormones or habits or a combination of both, research shows there are ways to interrupt the cycle, break the stress and stop the weight gain.
Here's what the experts recommend:
1. Exercise. This is the best stress-buster -- and also happens to be good for you in lots of other ways. "It not only burns calories, when you move your body, even with a simple activity such as walking, you begin to produce a cascade of biochemicals, at least some of which counter the negative effects of stress hormones -- as well as control insulin and sugar levels," says Talbott.
At the same time, Ginsburg notes that exercising too hard for too long can raise cortisol levels and actually increase stress. The answer, he says is to choose an activity you really enjoy doing -- be it an aerobic sport like running or a calmer activity such as Pilates -- and then keep workouts to a length that doesn't exhaust you (this could be as little as 20 minutes a day, three to five days a week).
2. Eat a balanced diet -- and never skip a meal. "Eat breakfast -- and try to consume six small rather than three huge meals a day, with foods from all the food groups," Ginsberg tells WebMD. This helps keep blood sugar levels steady, which in turn put a damper on insulin production and eventually reduce cortisol levels -- all helping to control appetite and weight.
3. Don't lose sleep, over your weight problems or your stress -- When we don't get enough rest, cortisol levels rise, making us feel hungry and less satisfied with the food we do eat, Ginsberg says.
4. Devote time to relaxation -- Because it works much like exercise to produce brain chemicals that counter the effects of stress, Ginsburg suggests finding the activities that make you feel relaxed and calm. For some, he says, yoga can do the trick. Others may prefer meditation techniques or deep breathing.
And don't overlook the relaxing power of cuddling up on a sofa with a good book or magazine, or even playing your favorite movie on the VCR. "Anything that makes you feel calm and relaxed will help counter the biochemical effects of stress," says Talbott.
5. Snack on whole grain, high fiber foods. If you just can't ignore those stress-related hunger pangs, try filling your tummy with foods high in fiber and low in sugar, like oatmeal, whole wheat bread, or fruits such as pears or plums.
According to Pamela Peeke, MD, MPH, author of Fight Fat After Forty, foods that are high in sugar and simple carbohydrates -- like white flour, cookies, cake, white rice, or pasta -- cause insulin levels to rise, which in turn increases stress hormones and ultimately makes you feel more hungry. But high-fiber, whole-grain foods -- particularly cereals like oatmeal or multi-grain flakes, as well as fruits -- help keep insulin levels on a even keel, which can help control blood sugar levels, and ultimately, hunger, according to Peeke.
6. Avoid caffeine, cigarettes and alcohol -- According to the American Institute of Stress, cigarettes, as well as caffeine-laden soft drinks, coffee, tea, and even chocolate, can cause cortisol levels to rise, stress to increase, blood sugar to drop and hunger to prevail. The institute also cautions against drinking too much alcohol, which can affect blood sugar and insulin levels.
7. Take your vitamins -- A number of medical studies have shown that stress can deplete important nutrients -- particularly the B complex and C vitamins, and sometimes the minerals calcium and magnesium.
Because these nutrients are needed to balance the effects of stress hormones like cortisol, and may even play a role in helping us burn fat, it's important to keep levels high, Talbott says. While a good diet will help, he says, taking a high potency multi-vitamin supplement can insure you give your body what it needs to not only deal with the stress, but also burn fat and lose weight.
And speaking of losing weight, here's one bit of news you may be happy to hear: Experts say you shouldn't try to go on a strict diet when you're under extreme or chronic stress.
In one study, published in the Journal of Clinical Nutrition in 2001, researchers from the University of British Columbia found that severely limiting calorie intake could kick off a series of biochemical events that ultimately not only increased stress levels, but could make people feel more hungry.
The researchers followed 62 women for three days. Of this group, 33 were on a diet of no more than about 1,500 calories a day, while the other 29 consumed up to about 2,200 calories daily.
After analyzing urine samples, researchers found that the women who had consumed the least food had the highest levels of cortisol. Not surprisingly, these same women also reported more stress during what researchers called "daily food-related experiences." In short, the more they restricted food intake, the greater their levels of stress hormones, and, ultimately, the more they wanted to eat.
If you find yourself chronically stressed out, the experts say, you should do what you can to decrease your stress levels, then follow a reduced-calorie, yet balanced, diet to stop the weight gain and lose the extra pounds.
References:
http://www.webmd.com/diet/features/can-stress-cause-weight-gain?page=40 -
Yup, seen all these before! On WebMD. LOL!0
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This Macha Tea sounds interesting, where does one find it? a regular supermarket or a health food store?0
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This Macha Tea sounds interesting, where does one find it? a regular supermarket or a health food store?
I always get it at whole foods.. Asian markets would usually have it as well. Most health food stores will have it as well.0 -
really interesting tips... the other night I only got 1 1/2 hours of sleep due to sick baby and I can always see it in my weight loss/gain. Sleep is so important.... I liked your other tips too. Never tried green tea, or the suped up version of it... guess I need to get me some.
Thanks!0 -
Yup, seen all these before! On WebMD. LOL!
Never hurts to be reminded :-)0 -
I'm bumping to read later, but from what I see, it looks like an AWESOME read... Thank You so much for sharing...
: ))
P.S. Awesome job on the 101 #'s lost... : D0 -
Does sleep have to be a full 7-8 hours or can it be chopped up? And does it have to be at night or can I get 8 hours during the day?0
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Does sleep have to be a full 7-8 hours or can it be chopped up? And does it have to be at night or can I get 8 hours during the day?
If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn't interrupt your daytime sleep.0 -
Good stuff. However I would slow down on green tea and macha. With the Fukushima melt down, most foods imported from Japan are contaminated with radiations.0
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You have two Tip 4's btw0
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Good stuff. However I would slow down on green tea and macha. With the Fukushima melt down, most foods imported from Japan are contaminated with radiations.
Not all macha and green tea is imported from Japan anymore, add in levels of radiation is checked at all food factories. Add in that Macha is originally gown pretty far from Fukushima.
If you are worried about the green teas and macha look for one that comes from India which is one of the top producer of tea leaves.0 -
You have two Tip 4's btw
Thanks! Fixed!..
More tips to come! If you have some go ahead and post them!0 -
Great read. Thanks for posting, JR.0
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bump!0
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Oh my eyesss!! I am just too lazy to read all that....thx for posting though!0
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Well now I'm really depressed:(
I know I'm massively sleep deprived but I'm very good and follow all your tips - you just forgot to add in the most important tip: DON'T HAVE ANY BABIES/SMALL CHILDREN/A DISABLED PARTNER. I "shoot" for 7 hours sleep a night, but just never seem to make it......
And I'm allergic to chilli, so that's an awful lot of spicy food out the window.
I do drink green tea when I can be bothered, but TBH I don't drink hot drinks much at all. I'm still trying to train my work colleagues not to dump a cup of coffee on my desk every morning - I've got them down to no more than one a day now...... The concept of green tea is waaaay beyond them LOL. And I only drink water at home since I've already paid for it!
ANd I refuse to buy anything that "comes as a powder from health food shops" especially if it is marketed as a "superfood" - how gullable (and rich) do you think I am?
I guess I'm stuck with being fat forever:(
Or maybe I'll stick to the cheap and empirically tested weight loss technique of exercising more and eating less calories, which seem s to be doing the job OK so far.....
These are just tips that you can incorporate into your lifestyle if you feel inspired. And Matcha is a very fine tea, you can buy it a any tea store (like TeaVana). I see it all the time but have yet to buy it, this article actually has inspired me to give it a try
A little tip: If you don't understand how important your language is to your health and happiness then I highly recommend picking up some Tony Robbins books and start reading about you paint your own world. I'm not attacking you, I'm just expressing that if you focus on keeping your language positive then the world around you will become more positive. Try it, try not complaining for a week and notice how things seem to get easier.0 -
i dont work at all, i just hate sleeping at nightDoes sleep have to be a full 7-8 hours or can it be chopped up? And does it have to be at night or can I get 8 hours during the day?
If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn't interrupt your daytime sleep.0 -
I have read about all your tips before and totally agree! Thanks for posting your tips! Cool!0
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Great post!0
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I agree with all your little tips and info you have gotten together thanks!!!
The Sleep and Stress may be the most important out of all of these. People need to relax more (BE HAPPY PEOPLE)....and sleep more.
I have something to say in response to Mrs.Agi(tated)
I have a daughter with disabilities; physical and cognitive delays and it makes me angry that you would use someone's disabilities as an excuse for anything. If I did that how would I ever get anything done or do or take my family anywhere???
I also watch my twin 4 yr. old nieces 40 hours a week. I have a house and a husband and a step-son as well to take care of.....and I get my exercise and sleep done just fine due to the way I schedule my day.
Everyone has something unpleasant to deal with in their lives. Having a spouse with disabilities must be tough to deal with, but having a child that has disabilities - believe me...I have been kept up at night worrying, crying, hating the world, about my daughter's future, friends, boyfriends, jobs, living independently, who will look after her when my husband and I get old, will she need assistance etc.. blah, blah, blah....So please don't use disabilities as an excuse for anything...Let it empower you and if you can deal with disabilities how ever severe they may or may not be you can deal with anything. I will spend the rest of my life helping my daughter and my family live an ABLE and happy life. :bigsmile:0 -
I don't know about the eating spicy foods tip. I eat spicy food everyday and I would eat it for every meal if I could but I do not feel fuller or feel as my metabolism has increased at all. In fact I feel that I eat MORE of it, maybe that's because I like it. But I'll go to either Wild Wings Cafe or Buffalo Wild Wings and I can eat over 15 wings easy if they are spicy without feeling full at all. I could do it all day. I haven't as of joining MFP but really have the desire to. Anyone else think that eating spicy food helps them?0
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Appetite management. I feel like nobody thinks this matters because as long as they are meeting their caloric limit then all is good. Well eventually as they lose more and more weight, the appetite will get stronger and stronger to counter-act the weight loss. That needs to be managed properly, and eating more satiating foods and less empty calorie foods is the best way to do it.0
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Thanks, you're right.. never hurts to be reminded 0
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