Thursday, December 30, 2010
Tuesday, December 28, 2010
A Tip for Those Who Use Cardio to Get Ready for a Body-Transformation, Bodybuilding, or Fitness Competition By Bryan Haycock MS
http://www.thinkmuscle.com/articles/haycock/cardio-and-precontest-dieting.htm
Two reasons so many people fail to accomplish their goals is that they either don’t have a plan, or start out at the wrong place and burn out before they’ve really begun. Turning your body into a fat burning machine takes a lot of hard work and planning, and if you start out at the wrong place, achieving your body composition goals will prove to be extremely difficult if not impossible. The above article by Bryan Haycock was written about ten years ago. I don’t know if his philosophy has changed much since the article was written, but the advice here can help you start out at the right place in your fat loss efforts, so you can avoid burning out, plateuing, or worse, cause metabolic damage to your body that may take weeks, months, and even years to recover from.
“Two things generally are required to get lean enough to compete in bodybuilding or fitness. One, you must cut your calories, and two, you must increase your cardio. Now there are some who might argue that you don’t have to do both but I have seldom seen someone really ripped who doesn’t use both.” I’m not a big fan of lowering calories excessively. Combine this with increasing your cardio time and intensity; you’re heading for failure. Bryan states “The biggest mistake I see with both novice and experienced competitors is the introduction of both high volume cardio and very low calories at the same time. In essence, they go from off season mass building to marathon running semi-starvation virtually overnight. This creates a tremendous burden on the system. This burden ultimately leads to significant losses of both size and strength.” I couldn’t agree with Bryan more on this. Unfortunately lowering calories and increasing cardio time and intensity is very common amongst gym goers. This practice is one of the reasons why we see such a low success rate with people trying to lose fat. Even worse is that most fitness magazines and books recommend lowering calories and increasing cardio at the same time. Lowering calories excessively comes with a host of problems such as reduced energy levels which at the very least will result in less workout intense workout, loss of strength, and possibly missing more workouts. This is ‘detraining”, meaning your getting worse, not better. Lowering calories excessively will also decrease your body’s anabolic hormones and increase your catabolic hormones, resulting in less lean muscle tissue, which will make you weaker and result in a lower metabolic rate.
What’s the solution to where to begin if you want to start losing fat? Bryan suggests to add cardio (if you haven’t already) before the diet. I agree with this. Anytime you ask your body to do more work in the gym you need to make sure you’re properly nourished, otherwise your chances of experiencing muscle loss, weakness, and burning out increase. By increasing calories and cardio (hopefully resistance training too) you will be able to do more work in the gym, get in better shape, and set the stage for when you can no longer add time and / or intensity to cardio, you maintain it, and then reduce your calories (preferably carbohydrates). Bryan suggests increasing cardio and the calories for at least the first two weeks, and I would be looking more at three to four weeks for best results long term. You may not be losing weight on the scale this way, but my experience is that the muscle to fat ratio is better, so although your scale shows the same weight, you’re most likely carrying more muscle and less fat. after two to four weeks of eating more and increasing your cardio activity level, you’re ready to lower calories and carbs, and intensify your resistance training program.
If you have any questions please feel free to contact me at workoutsolutionscoach@gmail.com
Two reasons so many people fail to accomplish their goals is that they either don’t have a plan, or start out at the wrong place and burn out before they’ve really begun. Turning your body into a fat burning machine takes a lot of hard work and planning, and if you start out at the wrong place, achieving your body composition goals will prove to be extremely difficult if not impossible. The above article by Bryan Haycock was written about ten years ago. I don’t know if his philosophy has changed much since the article was written, but the advice here can help you start out at the right place in your fat loss efforts, so you can avoid burning out, plateuing, or worse, cause metabolic damage to your body that may take weeks, months, and even years to recover from.
“Two things generally are required to get lean enough to compete in bodybuilding or fitness. One, you must cut your calories, and two, you must increase your cardio. Now there are some who might argue that you don’t have to do both but I have seldom seen someone really ripped who doesn’t use both.” I’m not a big fan of lowering calories excessively. Combine this with increasing your cardio time and intensity; you’re heading for failure. Bryan states “The biggest mistake I see with both novice and experienced competitors is the introduction of both high volume cardio and very low calories at the same time. In essence, they go from off season mass building to marathon running semi-starvation virtually overnight. This creates a tremendous burden on the system. This burden ultimately leads to significant losses of both size and strength.” I couldn’t agree with Bryan more on this. Unfortunately lowering calories and increasing cardio time and intensity is very common amongst gym goers. This practice is one of the reasons why we see such a low success rate with people trying to lose fat. Even worse is that most fitness magazines and books recommend lowering calories and increasing cardio at the same time. Lowering calories excessively comes with a host of problems such as reduced energy levels which at the very least will result in less workout intense workout, loss of strength, and possibly missing more workouts. This is ‘detraining”, meaning your getting worse, not better. Lowering calories excessively will also decrease your body’s anabolic hormones and increase your catabolic hormones, resulting in less lean muscle tissue, which will make you weaker and result in a lower metabolic rate.
What’s the solution to where to begin if you want to start losing fat? Bryan suggests to add cardio (if you haven’t already) before the diet. I agree with this. Anytime you ask your body to do more work in the gym you need to make sure you’re properly nourished, otherwise your chances of experiencing muscle loss, weakness, and burning out increase. By increasing calories and cardio (hopefully resistance training too) you will be able to do more work in the gym, get in better shape, and set the stage for when you can no longer add time and / or intensity to cardio, you maintain it, and then reduce your calories (preferably carbohydrates). Bryan suggests increasing cardio and the calories for at least the first two weeks, and I would be looking more at three to four weeks for best results long term. You may not be losing weight on the scale this way, but my experience is that the muscle to fat ratio is better, so although your scale shows the same weight, you’re most likely carrying more muscle and less fat. after two to four weeks of eating more and increasing your cardio activity level, you’re ready to lower calories and carbs, and intensify your resistance training program.
If you have any questions please feel free to contact me at workoutsolutionscoach@gmail.com
Monday, December 27, 2010
Thursday, December 23, 2010
Wednesday, December 22, 2010
Tuesday, December 21, 2010
Gary Taubes on Carbohydrates and Degenerative Diseases
http://www.youtube.com/watch?v=Z7FbmdSCjHQ&feature=related
Gary Taubes in a response to questions related to refined carbohydrate consumption and their effects on degenerative diseases such as cancer, Alzheimers and heart disease. For more information visit: www.GarageStrength.com. To purchase this interview in full, visit: www.GarageStrength.com.
Gary Taubes in a response to questions related to refined carbohydrate consumption and their effects on degenerative diseases such as cancer, Alzheimers and heart disease. For more information visit: www.GarageStrength.com. To purchase this interview in full, visit: www.GarageStrength.com.
Monday, December 20, 2010
Yes! You Do Burn Fat During Resistance Exercise. by Lawrence Herrera, Len Kravitz, PhD
Yes! You Do Burn Fat During Resistance Exercise.by Lawrence Herrera, Len Kravitz, PhD
Related:Research/Exercise ScienceStrength Training..Client Share.Research: There is now concrete evidence that fat is being used as a fuel during and after resistance training.
Ormsbee, M.J., et al. 2007. Fat metabolism and acute resistance exercise in trained men. Journal of Applied Physiology, 102, 1767–72.
Am I burning fat while doing resistance exercise? This is a question that clients regularly ask personal trainers and group fitness instructors. Resistance training, because of its chief role in maintaining and/or increasing lean body mass (muscle), is an essential component of any weight management program.
We know that muscle contributes significantly to resting metabolic rate, which is the energy expended to maintain all bodily functions at rest. We also know that a guiding principle of weight management is the attainment and maintenance of a “negative” energy balance (i.e., more calories burned than stored) over extended periods of time. However, what physiological function does weight training actually provide to fat metabolism during and immediately following an exercise session?
Surprisingly, this investigation led by Ormsbee and colleagues (2007) is the first study to examine the specific effects of resistance exercise on adipose-tissue fat metabolism. This research team also examined the extent to which the body uses fat as a fuel during and after a resistance training session.
Fat Metabolism 101: The Principal Physiological Functions
Fat is stored in the body in the form of triglycerides. Triglycerides are made up of three fatty-acid molecules held together by a molecule of glycerol. The mobilization of fat refers to the initial process of releasing fat from storage sites (adipocytes) in adipose tissue. Lipolysis follows, which is the progression of reactions that biologically “disassemble” triglycerides into three fatty acids and glycerol, which are then released into the blood. The metabolism of fat describes the complete biological breakdown, or oxidation (loss of electrons), of fatty acids into energy that can be used by the cells of the body.
At the start of exercise, the adrenal medulla (in the kidneys) secretes epinephrine and norepinephrine, which are part of the body’s “fight or flight” autonomic response to physical stress (such as exercise). Epinephrine and norepinephrine activate hormone-sensitive lipase (HSL), which is a specialized enzyme of fat metabolism. When HSL is stimulated, it acts to break apart triglycerides in the manner defined above (lipolysis). HSL actions can be inhibited by the hormone insulin (which regulates blood glucose level). Therefore, during exercise the rate of lipolysis is largely regulated by the balance between the stimulating effect of epinephrine and norepinephrine and the inhibitory effect of insulin.
Subjects
The subjects of this study were eight physically active males in their mid-20s. The volunteers answered a health history and physical activity questionnaire, which showed that they had been participating in resistance exercise more than 3 days a week for the last 2 years. The researchers chose this specific population of (active) exercisers because there is evidence that the lipolytic response to catecholamines (the chemical compound group of epinephrine and norepinehrine) may be compromised somewhat in inactive and overweight/obese populations (Bennard, Imbeault & Doucet 2005). Subjects were also free from any existing acute or chronic illness or from any known metabolic, cardiovascular or pulmonary disease. None were taking any medications or supplements, and all subjects were nonsmokers.
Procedures
The subjects made three separate visits to the exercise physiology laboratories. During the first visit, the researchers collected baseline information, including the subjects’ height, weight, body composition, and 10-repetition maximum (10-RM) for all weight training exercises in the study. During the second and third visits, the participants were randomly assigned to either a resistance training day or a nonexercise control day. It should be noted that the participants abstained from vigorous activity, alcohol and caffeine 48 hours prior to each scheduled testing day. Also, at least 7 days passed between the second and third testing days.
Body Composition and 10-RM
The subjects were weighed on an electronic scale, and height was determined with a standard stadiometer (a measurement device with a movable horizontal board that comes in contact with the head). Seven skinfold measurement sites (chest, midaxillary area, triceps, subscapular region, abdomen, suprailium and thigh) were measured and used to calculate body density and estimate body fat percentage. The subjects’ 10-RM was assessed for the following exercises: chest press, lateral pull-down, shoulder press, leg press, leg extension and leg curl.
Microdialysis and Resistance Exercise
During and immediately after each testing trial, the subjects had microdialysis probes inserted into abdominal adipose tissue to measure lipolysis. Microdialysis is a technique used to determine the chemical components of the fluid in tissues. A tiny sterilized probe is inserted into the fat tissue. The tube is made of a semipermeable membrane that allows specific molecules to pass through it. In this study the researchers measured glycerol, as it is an index of lipolysis.
The substrate (i.e., fat and carbohydrate) energy expenditure before, during and after the resistance training and control trials was measured with indirect calorimetry. With this laboratory technique each subject wears a mouthpiece (attached to gas analyzers) for the collection and measurement of oxygen consumption and carbon dioxide removal. These are the primary gases exchanged during respiration (i.e., the interchange of gases in the alveoli of the lungs). Since fat and carbohydrate liberate energy when the cells utilize them, the energy expenditure can be measured (indirectly) and the specific contributions of fat and carbohydrate can be determined.
Subjects were instructed to fast 10–12 hours before reporting to the lab on the day of testing, as different foods might inhibit or accelerate certain steps of metabolism. Once at the lab, each volunteer had a microdialysis catheter (a thin, flexible tube) placed into his subcutaneous fat tissue. Subjects then underwent resting indirect calorimetry. In their two experimental trials they were randomly assigned to do either a resistance training workout or no exercise (control). On the resistance training day, the volunteers performed 3 sets of 10 repetitions using a load of 85%–100% of their 10-RM on the chest press, lateral pull down, leg press, shoulder press, leg extension and leg curl. Rest periods were kept to 90 seconds or less between all sets and exercises. Every step of the testing protocol was the same for the control day, except that the subjects did not participate in the resistance exercise; they were kept resting in a supine position during that time. Immediately following the exercise session or the controlled rest period, subjects underwent indirect calorimetry for 45 minutes. Microdialysis continued for 5 hours following the exercise or control phase.
Dietary Control
The subjects were instructed to record their dietary intake for 2 days prior to the first test session (either a control day or a resistance training day). They were also instructed to replicate this 2-day dietary intake for the second testing session so that diet could not affect the study results.
Results
There are some very practical and important findings from this original investigation. First, energy expenditure was elevated for 40 minutes after the resistance training workout and was approximately 10.5% higher than during the corresponding 40 minutes on the control day (see Figure 1). This effect confirms research shown in other studies (Bennard, Imbeault & Doucet 2005).
Second, and perhaps more meaningfully, microdialysis data indicated that glycerol levels (the marker for lipolysis) were raised 78% during and 75% after the resistance training as compared with their levels during corresponding times on the control day. In addition, the indirect calorimetry data showed that fat oxidation was 105% higher after the resistance training than it was after the control session (see Figure 2). Thus, fat was definitely being used above resting values as a fuel (in conjunction with carbohydrate) during and after the resistance training bout. The hypothesis is that enhanced lipolysis during and after exercise is due to the increased levels of epinephrine and norepinephrine (Ormsbee et al. 2007; Bennard, Imbeault & Doucet 2005). In addition, previous research (Bennard, Imbeault & Doucet 2005) has shown that growth hormone (a powerful activator of lipolysis) is elevated after exercise and thus also contributes greatly to postexercise fat oxidation.
The Essential Message
This study is the first to show directly that resistance exercise increases adipose-tissue lipolysis and thus helps to improve body composition. This boost in lipolysis is apparently due to the excitatory effect of resistance training on specific hormones (e.g., epinephrine, norepinephrine and growth hormone). As this study design was completed with trained male subjects, it is hoped that the methods and procedures will be completed with other subject populations (e.g., females, untrained persons, youth, seniors, overweight, etc.) in future research.
Lawrence Herrera
IDEA Author/Presenter
Subscribe..Len Kravitz, PhD
IDEA Author/Presenter
Subscribe.Len Kravitz, PhD, is the program coordinator of exercise science and a researcher at the University ... moreof New Mexico in Albuquerque, where he recently won the Outstanding Teacher of the Year award. Len was also honored as the 2006 Fitness Educator of the Year by the American Council on Exercise. less ..Additional Reference
Bennard, P., Imbeault, P., & Doucet, E. 2005. Maximizing acute fat utilization: Effects of exercise, food, and individual characteristics. Canadian Journal of Applied Physiology, 30 (4), 475–99.IDEA Fitness Journal, Volume 6, Number 4
April 2009
© 2009 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.
Related:Research/Exercise ScienceStrength Training..Client Share.Research: There is now concrete evidence that fat is being used as a fuel during and after resistance training.
Ormsbee, M.J., et al. 2007. Fat metabolism and acute resistance exercise in trained men. Journal of Applied Physiology, 102, 1767–72.
Am I burning fat while doing resistance exercise? This is a question that clients regularly ask personal trainers and group fitness instructors. Resistance training, because of its chief role in maintaining and/or increasing lean body mass (muscle), is an essential component of any weight management program.
We know that muscle contributes significantly to resting metabolic rate, which is the energy expended to maintain all bodily functions at rest. We also know that a guiding principle of weight management is the attainment and maintenance of a “negative” energy balance (i.e., more calories burned than stored) over extended periods of time. However, what physiological function does weight training actually provide to fat metabolism during and immediately following an exercise session?
Surprisingly, this investigation led by Ormsbee and colleagues (2007) is the first study to examine the specific effects of resistance exercise on adipose-tissue fat metabolism. This research team also examined the extent to which the body uses fat as a fuel during and after a resistance training session.
Fat Metabolism 101: The Principal Physiological Functions
Fat is stored in the body in the form of triglycerides. Triglycerides are made up of three fatty-acid molecules held together by a molecule of glycerol. The mobilization of fat refers to the initial process of releasing fat from storage sites (adipocytes) in adipose tissue. Lipolysis follows, which is the progression of reactions that biologically “disassemble” triglycerides into three fatty acids and glycerol, which are then released into the blood. The metabolism of fat describes the complete biological breakdown, or oxidation (loss of electrons), of fatty acids into energy that can be used by the cells of the body.
At the start of exercise, the adrenal medulla (in the kidneys) secretes epinephrine and norepinephrine, which are part of the body’s “fight or flight” autonomic response to physical stress (such as exercise). Epinephrine and norepinephrine activate hormone-sensitive lipase (HSL), which is a specialized enzyme of fat metabolism. When HSL is stimulated, it acts to break apart triglycerides in the manner defined above (lipolysis). HSL actions can be inhibited by the hormone insulin (which regulates blood glucose level). Therefore, during exercise the rate of lipolysis is largely regulated by the balance between the stimulating effect of epinephrine and norepinephrine and the inhibitory effect of insulin.
Subjects
The subjects of this study were eight physically active males in their mid-20s. The volunteers answered a health history and physical activity questionnaire, which showed that they had been participating in resistance exercise more than 3 days a week for the last 2 years. The researchers chose this specific population of (active) exercisers because there is evidence that the lipolytic response to catecholamines (the chemical compound group of epinephrine and norepinehrine) may be compromised somewhat in inactive and overweight/obese populations (Bennard, Imbeault & Doucet 2005). Subjects were also free from any existing acute or chronic illness or from any known metabolic, cardiovascular or pulmonary disease. None were taking any medications or supplements, and all subjects were nonsmokers.
Procedures
The subjects made three separate visits to the exercise physiology laboratories. During the first visit, the researchers collected baseline information, including the subjects’ height, weight, body composition, and 10-repetition maximum (10-RM) for all weight training exercises in the study. During the second and third visits, the participants were randomly assigned to either a resistance training day or a nonexercise control day. It should be noted that the participants abstained from vigorous activity, alcohol and caffeine 48 hours prior to each scheduled testing day. Also, at least 7 days passed between the second and third testing days.
Body Composition and 10-RM
The subjects were weighed on an electronic scale, and height was determined with a standard stadiometer (a measurement device with a movable horizontal board that comes in contact with the head). Seven skinfold measurement sites (chest, midaxillary area, triceps, subscapular region, abdomen, suprailium and thigh) were measured and used to calculate body density and estimate body fat percentage. The subjects’ 10-RM was assessed for the following exercises: chest press, lateral pull-down, shoulder press, leg press, leg extension and leg curl.
Microdialysis and Resistance Exercise
During and immediately after each testing trial, the subjects had microdialysis probes inserted into abdominal adipose tissue to measure lipolysis. Microdialysis is a technique used to determine the chemical components of the fluid in tissues. A tiny sterilized probe is inserted into the fat tissue. The tube is made of a semipermeable membrane that allows specific molecules to pass through it. In this study the researchers measured glycerol, as it is an index of lipolysis.
The substrate (i.e., fat and carbohydrate) energy expenditure before, during and after the resistance training and control trials was measured with indirect calorimetry. With this laboratory technique each subject wears a mouthpiece (attached to gas analyzers) for the collection and measurement of oxygen consumption and carbon dioxide removal. These are the primary gases exchanged during respiration (i.e., the interchange of gases in the alveoli of the lungs). Since fat and carbohydrate liberate energy when the cells utilize them, the energy expenditure can be measured (indirectly) and the specific contributions of fat and carbohydrate can be determined.
Subjects were instructed to fast 10–12 hours before reporting to the lab on the day of testing, as different foods might inhibit or accelerate certain steps of metabolism. Once at the lab, each volunteer had a microdialysis catheter (a thin, flexible tube) placed into his subcutaneous fat tissue. Subjects then underwent resting indirect calorimetry. In their two experimental trials they were randomly assigned to do either a resistance training workout or no exercise (control). On the resistance training day, the volunteers performed 3 sets of 10 repetitions using a load of 85%–100% of their 10-RM on the chest press, lateral pull down, leg press, shoulder press, leg extension and leg curl. Rest periods were kept to 90 seconds or less between all sets and exercises. Every step of the testing protocol was the same for the control day, except that the subjects did not participate in the resistance exercise; they were kept resting in a supine position during that time. Immediately following the exercise session or the controlled rest period, subjects underwent indirect calorimetry for 45 minutes. Microdialysis continued for 5 hours following the exercise or control phase.
Dietary Control
The subjects were instructed to record their dietary intake for 2 days prior to the first test session (either a control day or a resistance training day). They were also instructed to replicate this 2-day dietary intake for the second testing session so that diet could not affect the study results.
Results
There are some very practical and important findings from this original investigation. First, energy expenditure was elevated for 40 minutes after the resistance training workout and was approximately 10.5% higher than during the corresponding 40 minutes on the control day (see Figure 1). This effect confirms research shown in other studies (Bennard, Imbeault & Doucet 2005).
Second, and perhaps more meaningfully, microdialysis data indicated that glycerol levels (the marker for lipolysis) were raised 78% during and 75% after the resistance training as compared with their levels during corresponding times on the control day. In addition, the indirect calorimetry data showed that fat oxidation was 105% higher after the resistance training than it was after the control session (see Figure 2). Thus, fat was definitely being used above resting values as a fuel (in conjunction with carbohydrate) during and after the resistance training bout. The hypothesis is that enhanced lipolysis during and after exercise is due to the increased levels of epinephrine and norepinephrine (Ormsbee et al. 2007; Bennard, Imbeault & Doucet 2005). In addition, previous research (Bennard, Imbeault & Doucet 2005) has shown that growth hormone (a powerful activator of lipolysis) is elevated after exercise and thus also contributes greatly to postexercise fat oxidation.
The Essential Message
This study is the first to show directly that resistance exercise increases adipose-tissue lipolysis and thus helps to improve body composition. This boost in lipolysis is apparently due to the excitatory effect of resistance training on specific hormones (e.g., epinephrine, norepinephrine and growth hormone). As this study design was completed with trained male subjects, it is hoped that the methods and procedures will be completed with other subject populations (e.g., females, untrained persons, youth, seniors, overweight, etc.) in future research.
Lawrence Herrera
IDEA Author/Presenter
Subscribe..Len Kravitz, PhD
IDEA Author/Presenter
Subscribe.Len Kravitz, PhD, is the program coordinator of exercise science and a researcher at the University ... moreof New Mexico in Albuquerque, where he recently won the Outstanding Teacher of the Year award. Len was also honored as the 2006 Fitness Educator of the Year by the American Council on Exercise. less ..Additional Reference
Bennard, P., Imbeault, P., & Doucet, E. 2005. Maximizing acute fat utilization: Effects of exercise, food, and individual characteristics. Canadian Journal of Applied Physiology, 30 (4), 475–99.IDEA Fitness Journal, Volume 6, Number 4
April 2009
© 2009 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.
Yes! You do Burn Fat During Resistance Exercise
Yes! You do Burn Fat During Resistance Exercise
Lawrence Herrera and Len Kravitz, Ph.D.
Article reviewed:
Ormsbee, M. J., Thyfault, J. P., Johnson, E. A., Kraus, R. M., Choi, M. D., and Hickner, R. C. (2007). Fat metabolism and acute resistance exercise in trained men. Journal of Applied Physiology, 102, 1767-1772.
Introduction
Am I burning fat while doing resistance exercise? This is a question that clients ask personal trainers and fitness professionals regularly. Resistance training is an essential component of any weight management program due to it's chief role in maintaining and/or increasing lean body mass (muscle). Muscle contributes significantly to resting metabolic rate, which is the energy expended to maintain all bodily functions at rest. And a guiding principle of weight management is the attainment and maintenance of a 'negative' energy balance (i.e., burning more calories than storing) over extended periods of time. However, what physiological function does weight training actually provide to fat metabolism during and immediately following an exercise session? Surprisingly, this investigation led by Ornmsbee and colleagues (2007) is the first study to examine the specific effects of resistance exercise on adipose tissue fat metabolism. This research team also examined the extent the body uses fat as a fuel during and after a resistance training session.
Fat Metabolism 101: The Principle Physiological Functions
Fat is stored in the body in the form of triglycerides. Triglycerides are made up of three fatty acid molecules held together by a molecule of glycerol. The mobilization of fat refers to the initial process of releasing fat from storage sites (adipocytes) in adipose tissue. Lipolysis follows, which is the progression of reactions that biologically 'disassemble' the triglyceride into three fatty acids and glycerol, which are released into the blood. The metabolism of fat describes the complete biological breakdown or oxidation (which means loss of electrons) of fatty acids into energy that can be used by the cells of the body.
At the start of exercise the adrenal medulla (in the kidneys) secretes epinephrine and norepinephrine, which are part of the body's 'fight or flight' autonomic response to physical stress (such as exercise). Epinephrine and norepinephrine are major stimulatory hormones of hormone sensitive lipase (HSL). When HSL is stimulated, it acts to break apart the triglyceride in the manner defined above called lipolysis. HSL actions can be inhibited by insulin. Therefore, during exercise the rate of lipolysis is largely regulated by the balance between the stimulating effect of epinephrine and norepinephrine and the inhibitory effect of insulin.
The Study
Subjects
The subjects of this study were 8 physically active males in their mid-twenties who gave their written consent to participate before beginning the investigation. The volunteers answered a health history and physical activity questionnaire which showed that they had been participating in resistance exercise more than 3 days a week for the last 2 years. The researchers chose this specific population of exercisers because there is evidence that the lipolytic response to catecholamines (combined name for epinephrine and norepinehrine) may be compromised somewhat in overweight/obese populations (Bennard, Imbeautl and Doucet, 2005). Subjects were also free from any existing acute or chronic illness or from any known metabolic, cardiovascular or pulmonary disease. None were taking any medications or supplements and all subjects were nonsmokers.
Procedures
The subjects had three separate visits to the exercise physiology laboratories. During the first visit, baseline information including height, weight, body composition and 10 repetition maximum (10-RM) for all weight training exercises was collected. During the second and third visits, the participants were randomly assigned to either a resistance training day or a nonexercise control day. It should be noted that the participants abstained from vigorous activity, alcohol and caffeine 48 hours prior to each scheduled testing day. Also, at least 7 days passed between the two experimental testing days.
Body Composition and 10-RM
The subjects were weighed on an electronic scale and height was determined with a standard stadiometer (measurement device with movable horizontal board which comes in contact with head). Seven skinfold measurement sites (chest, midaxillary, tricep, subscapular, abdominal, supraillium, and thigh) were measured and used to calculate body density and estimate body fat percentage. The subjects 10-RM was assessed for the following exercises: chest press, lateral pull down, shoulder press, leg press, leg extension and leg curl.
Microdialysis and Resistance Exercise
During and immediately after each testing trial the subjects had microdialysis probes inserted into abdominal adipose tissue to measure lipolysis. Microdialysis is a technique used to determine the chemical components of the fluid in tissues. A tiny sterilized probe is inserted into the fat tissue. The tube is made of a semi-permeable membrane which allows specific molecules to pass. In this study the researchers measured glycerol, as it is an index of lipolysis.
The substrate (i.e., fat and carbohydrate) energy expenditure before, during and after the resistance training and control trials was measured with indirect calorimetry. With this laboratory technique each subject wears a mouth piece (attached to gas analyzers) for the collection and measurement of oxygen and carbon dioxide, the gases that are exchanged during respiration (oxygen being consumed while carbon dioxide is expired). Since fat and carbohydrates liberate energy when they are utilized by the cells, the energy expenditure can be measured (indirectly) and the specific contributions of fat and carbohydrate can be determined.
Subjects were instructed to fast 10-12 hours before reporting to the lab the day of testing as different foods might inhibit or accelerate certain steps of metabolism. Once at the lab the subjects were inserted with the microdialysis probe in subcutaneous fat tissue and underwent resting indirect calorimetry. The subjects were randomly assigned to either do a resistance training workout or no exercise (control) on their 2 experimental trials. On the resistance training day the volunteers performed 3 sets of 10 reps using a load of 85-100% of the subjects 10-RM on the chest press, lateral pull down, leg press, shoulder press, leg extension, and leg curl. Rest periods were kept to 90 seconds or less between all sets and exercises. Every step of the testing protocol was the same for the control day, except the subjects did not participate in the resistance exercise; they were kept resting in a supine position during that time. Immediately following the exercise session or the controlled rest period the subject underwent indirect calorimetry for 45 minutes. Microdialysis was continued for 5 hours post the exercise or control phase.
Dietary Control
The subjects were instructed to record their dietary intake for 2 days prior to the first test session (control day or resistance training day). They were instructed to replicate this 2-day dietary intake for the next testing session so that diet could not affect the study results.
Results
There are some very practical and important findings from this original investigation. Energy expenditure was elevated approximately 10.5% higher for 40 minutes after the workout day as compared to the control day. This effect confirms research shown in other studies (Bennard, Imbeautl and Doucet, 2005).
Secondly, and perhaps more meaningfully, microdialysis data indicated that glycerol levels (the marker for lipolysis) were raised 78% during and 75% after the resistance training as compared with corresponding times on the control day. In addition, the indirect calorimetry data showed that fat oxidation was 105% higher after the workout day as compared to the control session. Thus fat is definitely being used above resting values as a fuel (in conjunction with carbohydraes) during and after the resistance training bout. The enhanced lipolysis during and after exercise is hypothesized to be due to the increased levels of epinephrine and norepinephrine (Ormsbee et al., 2007; Bennard, Imbeautl and Doucet, 2005). In addition, previous research (Bennard, Imbeautl and Doucet, 2005) shows that growth hormone (a powerful activator of lipolysis) has been shown to be elevated after exercise and thus also contributes greatly to this post-exercise fat oxidation.
Essential Message for Personal Trainers and Fitness Professionals
This study is the first to directly show that resistance exercise increases adipose tissue lipolysis and thus contributes to improved body composition. This boost in lipolysis is apparently due to the excitatory effect of resistance training on specific hormones (e.g., epinephrine, norepinephrine and growth hormone). As this study design was completed with trained male subjects, it is hoped that the methods and procedures will be completed with other subject populations (e.g., females, untrained persons, youth, seniors, overweight, etc.) in future research.
Additional Reference:
Bennard, P., Imbeault, P., and Doucet, E. (2005). Maximizing acute fat utilization: Effects of exercise, food, and individual characteristics. Canadian Journal of Applied Physiology, 30(4), 475-499.
Bios:
Lawrence Herrera is a senior University Studies student at the University of New Mexico (Albuquerque). His program emphasis is in exercise science, sports performance and nutrition. He is a certified personal trainer with the National Academy of Sports Medicine.
Len Kravitz, PhD, is the program coordinator of exercise science and a researcher at the University of New Mexico, Albuquerque, where he won the Outstanding Teacher of the Year award. In 2006 he was honored as the Can-Fit-Pro Specialty Presenter of the Year and as the ACE Fitness Educator of the Year. He was recently presented with the 2008 Can-Fit-Pro Lifetime Achievement Award.
Lawrence Herrera and Len Kravitz, Ph.D.
Article reviewed:
Ormsbee, M. J., Thyfault, J. P., Johnson, E. A., Kraus, R. M., Choi, M. D., and Hickner, R. C. (2007). Fat metabolism and acute resistance exercise in trained men. Journal of Applied Physiology, 102, 1767-1772.
Introduction
Am I burning fat while doing resistance exercise? This is a question that clients ask personal trainers and fitness professionals regularly. Resistance training is an essential component of any weight management program due to it's chief role in maintaining and/or increasing lean body mass (muscle). Muscle contributes significantly to resting metabolic rate, which is the energy expended to maintain all bodily functions at rest. And a guiding principle of weight management is the attainment and maintenance of a 'negative' energy balance (i.e., burning more calories than storing) over extended periods of time. However, what physiological function does weight training actually provide to fat metabolism during and immediately following an exercise session? Surprisingly, this investigation led by Ornmsbee and colleagues (2007) is the first study to examine the specific effects of resistance exercise on adipose tissue fat metabolism. This research team also examined the extent the body uses fat as a fuel during and after a resistance training session.
Fat Metabolism 101: The Principle Physiological Functions
Fat is stored in the body in the form of triglycerides. Triglycerides are made up of three fatty acid molecules held together by a molecule of glycerol. The mobilization of fat refers to the initial process of releasing fat from storage sites (adipocytes) in adipose tissue. Lipolysis follows, which is the progression of reactions that biologically 'disassemble' the triglyceride into three fatty acids and glycerol, which are released into the blood. The metabolism of fat describes the complete biological breakdown or oxidation (which means loss of electrons) of fatty acids into energy that can be used by the cells of the body.
At the start of exercise the adrenal medulla (in the kidneys) secretes epinephrine and norepinephrine, which are part of the body's 'fight or flight' autonomic response to physical stress (such as exercise). Epinephrine and norepinephrine are major stimulatory hormones of hormone sensitive lipase (HSL). When HSL is stimulated, it acts to break apart the triglyceride in the manner defined above called lipolysis. HSL actions can be inhibited by insulin. Therefore, during exercise the rate of lipolysis is largely regulated by the balance between the stimulating effect of epinephrine and norepinephrine and the inhibitory effect of insulin.
The Study
Subjects
The subjects of this study were 8 physically active males in their mid-twenties who gave their written consent to participate before beginning the investigation. The volunteers answered a health history and physical activity questionnaire which showed that they had been participating in resistance exercise more than 3 days a week for the last 2 years. The researchers chose this specific population of exercisers because there is evidence that the lipolytic response to catecholamines (combined name for epinephrine and norepinehrine) may be compromised somewhat in overweight/obese populations (Bennard, Imbeautl and Doucet, 2005). Subjects were also free from any existing acute or chronic illness or from any known metabolic, cardiovascular or pulmonary disease. None were taking any medications or supplements and all subjects were nonsmokers.
Procedures
The subjects had three separate visits to the exercise physiology laboratories. During the first visit, baseline information including height, weight, body composition and 10 repetition maximum (10-RM) for all weight training exercises was collected. During the second and third visits, the participants were randomly assigned to either a resistance training day or a nonexercise control day. It should be noted that the participants abstained from vigorous activity, alcohol and caffeine 48 hours prior to each scheduled testing day. Also, at least 7 days passed between the two experimental testing days.
Body Composition and 10-RM
The subjects were weighed on an electronic scale and height was determined with a standard stadiometer (measurement device with movable horizontal board which comes in contact with head). Seven skinfold measurement sites (chest, midaxillary, tricep, subscapular, abdominal, supraillium, and thigh) were measured and used to calculate body density and estimate body fat percentage. The subjects 10-RM was assessed for the following exercises: chest press, lateral pull down, shoulder press, leg press, leg extension and leg curl.
Microdialysis and Resistance Exercise
During and immediately after each testing trial the subjects had microdialysis probes inserted into abdominal adipose tissue to measure lipolysis. Microdialysis is a technique used to determine the chemical components of the fluid in tissues. A tiny sterilized probe is inserted into the fat tissue. The tube is made of a semi-permeable membrane which allows specific molecules to pass. In this study the researchers measured glycerol, as it is an index of lipolysis.
The substrate (i.e., fat and carbohydrate) energy expenditure before, during and after the resistance training and control trials was measured with indirect calorimetry. With this laboratory technique each subject wears a mouth piece (attached to gas analyzers) for the collection and measurement of oxygen and carbon dioxide, the gases that are exchanged during respiration (oxygen being consumed while carbon dioxide is expired). Since fat and carbohydrates liberate energy when they are utilized by the cells, the energy expenditure can be measured (indirectly) and the specific contributions of fat and carbohydrate can be determined.
Subjects were instructed to fast 10-12 hours before reporting to the lab the day of testing as different foods might inhibit or accelerate certain steps of metabolism. Once at the lab the subjects were inserted with the microdialysis probe in subcutaneous fat tissue and underwent resting indirect calorimetry. The subjects were randomly assigned to either do a resistance training workout or no exercise (control) on their 2 experimental trials. On the resistance training day the volunteers performed 3 sets of 10 reps using a load of 85-100% of the subjects 10-RM on the chest press, lateral pull down, leg press, shoulder press, leg extension, and leg curl. Rest periods were kept to 90 seconds or less between all sets and exercises. Every step of the testing protocol was the same for the control day, except the subjects did not participate in the resistance exercise; they were kept resting in a supine position during that time. Immediately following the exercise session or the controlled rest period the subject underwent indirect calorimetry for 45 minutes. Microdialysis was continued for 5 hours post the exercise or control phase.
Dietary Control
The subjects were instructed to record their dietary intake for 2 days prior to the first test session (control day or resistance training day). They were instructed to replicate this 2-day dietary intake for the next testing session so that diet could not affect the study results.
Results
There are some very practical and important findings from this original investigation. Energy expenditure was elevated approximately 10.5% higher for 40 minutes after the workout day as compared to the control day. This effect confirms research shown in other studies (Bennard, Imbeautl and Doucet, 2005).
Secondly, and perhaps more meaningfully, microdialysis data indicated that glycerol levels (the marker for lipolysis) were raised 78% during and 75% after the resistance training as compared with corresponding times on the control day. In addition, the indirect calorimetry data showed that fat oxidation was 105% higher after the workout day as compared to the control session. Thus fat is definitely being used above resting values as a fuel (in conjunction with carbohydraes) during and after the resistance training bout. The enhanced lipolysis during and after exercise is hypothesized to be due to the increased levels of epinephrine and norepinephrine (Ormsbee et al., 2007; Bennard, Imbeautl and Doucet, 2005). In addition, previous research (Bennard, Imbeautl and Doucet, 2005) shows that growth hormone (a powerful activator of lipolysis) has been shown to be elevated after exercise and thus also contributes greatly to this post-exercise fat oxidation.
Essential Message for Personal Trainers and Fitness Professionals
This study is the first to directly show that resistance exercise increases adipose tissue lipolysis and thus contributes to improved body composition. This boost in lipolysis is apparently due to the excitatory effect of resistance training on specific hormones (e.g., epinephrine, norepinephrine and growth hormone). As this study design was completed with trained male subjects, it is hoped that the methods and procedures will be completed with other subject populations (e.g., females, untrained persons, youth, seniors, overweight, etc.) in future research.
Additional Reference:
Bennard, P., Imbeault, P., and Doucet, E. (2005). Maximizing acute fat utilization: Effects of exercise, food, and individual characteristics. Canadian Journal of Applied Physiology, 30(4), 475-499.
Bios:
Lawrence Herrera is a senior University Studies student at the University of New Mexico (Albuquerque). His program emphasis is in exercise science, sports performance and nutrition. He is a certified personal trainer with the National Academy of Sports Medicine.
Len Kravitz, PhD, is the program coordinator of exercise science and a researcher at the University of New Mexico, Albuquerque, where he won the Outstanding Teacher of the Year award. In 2006 he was honored as the Can-Fit-Pro Specialty Presenter of the Year and as the ACE Fitness Educator of the Year. He was recently presented with the 2008 Can-Fit-Pro Lifetime Achievement Award.
Sunday, December 19, 2010
Weight-loss help: Gain control of emotional eating
http://www.mayoclinic.com/health/weight-loss/MH00025/METHOD=print
MayoClinic.com reprints
This single copy is for your personal, noncommercial use only. For permission to reprint multiple copies or to order presentation-ready copies for distribution, use the reprints link below.
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Weight-loss help: Gain control of emotional eating
By Mayo Clinic staff
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Original Article:http://www.nlm.nih.gov/medlineplus/weightcontrol.html
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Weight loss basics (12)Metabolism and weight loss: How you burn caloriesWeight loss: 6 strategies for successCounting calories: Get back to weight-loss basicssee all in Weight loss basicsDiet plans (5)Low-carb dietWeight loss: Choosing a diet that's right for youEnergy density and weight loss: Feel full on fewer caloriessee all in Diet plansMayo Clinic diet (5)Mayo Clinic Healthy Weight Pyramid toolSnacks: How they fit into your weight-loss planEnergy density and weight loss: Feel full on fewer caloriessee all in Mayo Clinic dietDiet and exercise (9)Exercise for weight loss: Calories burned in 1 hourBarriers to fitness: Overcoming common problemsAerobic exercise: Top 10 reasons to get physicalsee all in Diet and exerciseDiet pills, supplements and surgery (6)Alli weight-loss pill: Does it work?Weight-loss drugs: Can a prescription help you lose weight?Over-the-counter weight-loss pills: Do they work?see all in Diet pills, supplements and surgeryFreeE-NewslettersSubscribe to receive the latest updates on health topics. About our newsletters
HousecallAlzheimer's caregivingLiving with cancer close window About our e-newslettersFree e-newslettersMayo Clinic expertiseWe do not share your e-mail addressHousecall, our weekly general-interest e-newsletter, keeps you up to date on a wide variety of health topics with timely, reliable, practical information, recipes, blogs, questions and answers with Mayo Clinic experts and more. Our biweekly topic-specific e-newsletters also include blogs, questions and answers with Mayo Clinic experts, and other useful information that will help you manage your health.
Housecall Archives RSS Feeds close window Mayo Clinic HousecallStay up to date on the latest health information.What you getFree weekly e-newsletterMayo Clinic expertiseRecipes, tools and other helpful informationWe do not share your e-mail addressSign upView past issuesMayo Clinic Health ManagerGet free personalized health guidance for you and your family.
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Weight-loss help: Gain control of emotional eating
Find out how emotional eating can sabotage your weight-loss efforts and get tips to regain control of your eating habits.
By Mayo Clinic staff
Sometimes the strongest cravings for food happen when you're at your weakest point emotionally. You may turn to food for comfort — consciously or unconsciously — when you're facing a difficult problem, stress or just looking to keep yourself occupied.
But emotional eating can sabotage your weight-loss efforts. Emotional eating often leads to eating too much, especially too much of high-calorie, sweet, fatty foods. But the good news is that if you're prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.
The connection between mood, food and weight loss
Emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness and loneliness. Both major life events and the hassles of daily life can trigger negative emotions that lead to emotional eating and disrupt your weight-loss efforts. These triggers may include:
■Unemployment
■Financial pressure
■Health problems
■Relationship conflicts
■Work stress
■Bad weather
■Fatigue
Although some people actually eat less in the face of strong emotions, if you're in emotional distress you may turn to impulsive or binge eating — you may rapidly eat whatever's convenient, without even enjoying it. In fact, your emotions may become so tied to your eating habits that you automatically reach for a sweet treat whenever you're angry or stressed without stopping to think about what you're doing.
Food also serves as a distraction. If you're worried about an upcoming event or stewing over a conflict, for instance, you may focus on eating comfort food instead of dealing with the painful situation.
Whatever emotions drive you to overeat, the end result is often the same. The emotions return, and you may also now bear the additional burden of guilt about setting back your weight-loss goal. This can also lead to an unhealthy cycle — your emotions trigger you to overeat, you beat yourself up for getting off your weight-loss track, you feel badly, and you overeat again.
Tips to get your weight-loss efforts back on track
Although negative emotions can trigger emotional eating, you can take steps to control cravings and renew your effort at weight loss. To help stop emotional eating, try these tips:
■Tame your stress. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or relaxation.
■Have a hunger reality check. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a little time to pass.
■Keep a food diary. Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal the connection between mood and food.
■Get support. You're more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group.
■Fight boredom. Instead of snacking when you're not truly hungry, distract yourself. Take a walk, watch a movie, play with your cat, listen to music, read, surf the Internet or call a friend.
■Take away temptation. Don't keep supplies of comfort foods in your home if they're hard for you to resist. And if you feel angry or blue, postpone your trip to the grocery store until you're sure that you have your emotions in check.
■Don't deprive yourself. When you're trying to achieve a weight-loss goal, you may limit your calories too much, eat the same foods frequently and banish the treats you enjoy. This may just serve to increase your food cravings, especially in response to emotions. Let yourself enjoy an occasional treat and get plenty of variety to help curb cravings.
■Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie snack, such as fresh fruit, vegetables with fat-free dip, or unbuttered popcorn. Or try low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
■Get enough sleep. If you're constantly tired, you might snack to try to give yourself an energy boost. Take a nap or go to bed earlier instead.
■Seek therapy. If you've tried self-help options but you still can't get control of your emotional eating, consider therapy with a professional mental health provider. Therapy can help you understand the motivations behind your emotional eating and help you learn new coping skills. Therapy can also help you discover whether you may have an eating disorder, which is sometimes connected to emotional eating.
If you have an episode of emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that'll lead to better health.
See AlsoHand Scheduled
Section Focus Mayo Clinic Healthy Weight Pyramid toolWeight management recipesSnacks: How they fit into your weight-loss planEnergy density and weight loss: Feel full on fewer caloriesSlide show: Guide to portion control for weight lossThe Mayo Clinic DietMayo Clinic Healthy Weight Pyramid: A sample menuWeight loss: Better to cut calories or exercise more?
Related Links
References
•Duyff RL. American Dietetic Association Complete Food and Nutrition Guide. 3rd edition. Hoboken, N.J.: John Wiley & Sons; 2006:40.•Macht M. How emotions affect eating: A five-way model. Appetite. 2008;50:1.•Habhab S, et al. The relationship between stress, dietary restraint, and food preferences in women. Appetite. 2009;52:437.•Hill AJ. Symposium on molecular mechanisms and psychology of food intake. The psychology of food craving. Proceedings of the Nutrition Society. 2007;66:277.•Laitinen J, et al. Stress-related eating and drinking behavior and body mass index and predictors of this behavior. Preventive Medicine. 2002;34:29.•Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 14, 2009.MH00025
Dec. 1, 2009
© 1998-2010 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.
MayoClinic.com reprints
This single copy is for your personal, noncommercial use only. For permission to reprint multiple copies or to order presentation-ready copies for distribution, use the reprints link below.
· Order reprints of this article now.
Weight-loss help: Gain control of emotional eating
By Mayo Clinic staff
--------------------------------------------------------------------------------
Original Article:http://www.nlm.nih.gov/medlineplus/weightcontrol.html
--------------------------------------------------------------------------------
Weight loss basics (12)Metabolism and weight loss: How you burn caloriesWeight loss: 6 strategies for successCounting calories: Get back to weight-loss basicssee all in Weight loss basicsDiet plans (5)Low-carb dietWeight loss: Choosing a diet that's right for youEnergy density and weight loss: Feel full on fewer caloriessee all in Diet plansMayo Clinic diet (5)Mayo Clinic Healthy Weight Pyramid toolSnacks: How they fit into your weight-loss planEnergy density and weight loss: Feel full on fewer caloriessee all in Mayo Clinic dietDiet and exercise (9)Exercise for weight loss: Calories burned in 1 hourBarriers to fitness: Overcoming common problemsAerobic exercise: Top 10 reasons to get physicalsee all in Diet and exerciseDiet pills, supplements and surgery (6)Alli weight-loss pill: Does it work?Weight-loss drugs: Can a prescription help you lose weight?Over-the-counter weight-loss pills: Do they work?see all in Diet pills, supplements and surgeryFreeE-NewslettersSubscribe to receive the latest updates on health topics. About our newsletters
HousecallAlzheimer's caregivingLiving with cancer close window About our e-newslettersFree e-newslettersMayo Clinic expertiseWe do not share your e-mail addressHousecall, our weekly general-interest e-newsletter, keeps you up to date on a wide variety of health topics with timely, reliable, practical information, recipes, blogs, questions and answers with Mayo Clinic experts and more. Our biweekly topic-specific e-newsletters also include blogs, questions and answers with Mayo Clinic experts, and other useful information that will help you manage your health.
Housecall Archives RSS Feeds close window Mayo Clinic HousecallStay up to date on the latest health information.What you getFree weekly e-newsletterMayo Clinic expertiseRecipes, tools and other helpful informationWe do not share your e-mail addressSign upView past issuesMayo Clinic Health ManagerGet free personalized health guidance for you and your family.
Get Started
Weight-loss help: Gain control of emotional eating
Find out how emotional eating can sabotage your weight-loss efforts and get tips to regain control of your eating habits.
By Mayo Clinic staff
Sometimes the strongest cravings for food happen when you're at your weakest point emotionally. You may turn to food for comfort — consciously or unconsciously — when you're facing a difficult problem, stress or just looking to keep yourself occupied.
But emotional eating can sabotage your weight-loss efforts. Emotional eating often leads to eating too much, especially too much of high-calorie, sweet, fatty foods. But the good news is that if you're prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.
The connection between mood, food and weight loss
Emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness and loneliness. Both major life events and the hassles of daily life can trigger negative emotions that lead to emotional eating and disrupt your weight-loss efforts. These triggers may include:
■Unemployment
■Financial pressure
■Health problems
■Relationship conflicts
■Work stress
■Bad weather
■Fatigue
Although some people actually eat less in the face of strong emotions, if you're in emotional distress you may turn to impulsive or binge eating — you may rapidly eat whatever's convenient, without even enjoying it. In fact, your emotions may become so tied to your eating habits that you automatically reach for a sweet treat whenever you're angry or stressed without stopping to think about what you're doing.
Food also serves as a distraction. If you're worried about an upcoming event or stewing over a conflict, for instance, you may focus on eating comfort food instead of dealing with the painful situation.
Whatever emotions drive you to overeat, the end result is often the same. The emotions return, and you may also now bear the additional burden of guilt about setting back your weight-loss goal. This can also lead to an unhealthy cycle — your emotions trigger you to overeat, you beat yourself up for getting off your weight-loss track, you feel badly, and you overeat again.
Tips to get your weight-loss efforts back on track
Although negative emotions can trigger emotional eating, you can take steps to control cravings and renew your effort at weight loss. To help stop emotional eating, try these tips:
■Tame your stress. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or relaxation.
■Have a hunger reality check. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a little time to pass.
■Keep a food diary. Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal the connection between mood and food.
■Get support. You're more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group.
■Fight boredom. Instead of snacking when you're not truly hungry, distract yourself. Take a walk, watch a movie, play with your cat, listen to music, read, surf the Internet or call a friend.
■Take away temptation. Don't keep supplies of comfort foods in your home if they're hard for you to resist. And if you feel angry or blue, postpone your trip to the grocery store until you're sure that you have your emotions in check.
■Don't deprive yourself. When you're trying to achieve a weight-loss goal, you may limit your calories too much, eat the same foods frequently and banish the treats you enjoy. This may just serve to increase your food cravings, especially in response to emotions. Let yourself enjoy an occasional treat and get plenty of variety to help curb cravings.
■Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie snack, such as fresh fruit, vegetables with fat-free dip, or unbuttered popcorn. Or try low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
■Get enough sleep. If you're constantly tired, you might snack to try to give yourself an energy boost. Take a nap or go to bed earlier instead.
■Seek therapy. If you've tried self-help options but you still can't get control of your emotional eating, consider therapy with a professional mental health provider. Therapy can help you understand the motivations behind your emotional eating and help you learn new coping skills. Therapy can also help you discover whether you may have an eating disorder, which is sometimes connected to emotional eating.
If you have an episode of emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that'll lead to better health.
See AlsoHand Scheduled
Section Focus Mayo Clinic Healthy Weight Pyramid toolWeight management recipesSnacks: How they fit into your weight-loss planEnergy density and weight loss: Feel full on fewer caloriesSlide show: Guide to portion control for weight lossThe Mayo Clinic DietMayo Clinic Healthy Weight Pyramid: A sample menuWeight loss: Better to cut calories or exercise more?
Related Links
References
•Duyff RL. American Dietetic Association Complete Food and Nutrition Guide. 3rd edition. Hoboken, N.J.: John Wiley & Sons; 2006:40.•Macht M. How emotions affect eating: A five-way model. Appetite. 2008;50:1.•Habhab S, et al. The relationship between stress, dietary restraint, and food preferences in women. Appetite. 2009;52:437.•Hill AJ. Symposium on molecular mechanisms and psychology of food intake. The psychology of food craving. Proceedings of the Nutrition Society. 2007;66:277.•Laitinen J, et al. Stress-related eating and drinking behavior and body mass index and predictors of this behavior. Preventive Medicine. 2002;34:29.•Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 14, 2009.MH00025
Dec. 1, 2009
© 1998-2010 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.
Regular Exercise While Young May Slow Middle-Age Spread
http://www.nlm.nih.gov/medlineplus/news/fullstory_106642.html
Regular Exercise While Young May Slow Middle-Age Spread
150 minutes of exercise a week helped keep off pounds, maintain a smaller waist over 20 years, study says
URL of this page: http://www.nlm.nih.gov/medlineplus/news/fullstory_106642.html (*this news item will not be available after 03/14/2011)
Tuesday, December 14, 2010
Related MedlinePlus Pages
Exercise and Physical Fitness
Weight Control
TUESDAY, Dec. 14 (HealthDay News) -- People who consistently exercise during their younger years, especially women, are less likely to face the battle of the bulge that less-consistent types struggle with, researchers say.
But regular exercise while young only appeared to prevent later weight gain if it reached about 150 minutes of moderate to vigorous physical activity a week, such as running, fast walking, basketball, exercise classes or daily activities like housework, according to a study in the Dec. 15 issue of the Journal of the American Medical Association.
This is the amount of physical activity recommended by the U.S. Department of Health and Human Services.
"This encourages people to stick with their active lifestyle and a program of activity over decades," said study lead author Dr. Arlene L. Hankinson, an instructor in the department of preventive medicine at Northwestern University's Feinberg School of Medicine in Chicago, noting that the study covered 20 years.
"It's important to start young and to stay active but that doesn't mean you can't change. It just may be harder to keep the weight off when you get to be middle-aged," said Marcia G. Ory, a Regents professor of social and behavioral health and director of the Aging and Health Promotion Program at Texas A&M Health Science Center School of Rural Public Health in College Station, Texas.
Most of today's research focuses on losing weight, not preventing weight gain in the first place, Hankinson said.
To investigate the latter, this study followed 3,554 men and women aged 18 to 30 at the start of the study, for 20 years. Participants lived in one of four urban areas in the United States: Chicago, Illinois; Birmingham, Alabama; Minneapolis, Minnesota; and Oakland, California.
After adjusting for various factors such as age and energy intake, men who maintained a high activity level gained an average of 5.7 fewer pounds and women with a high activity level put on 13.4 fewer pounds than their counterparts who exercised less or who didn't exercise consistently over the 20-year period.
Much of that benefit was seen around the waist, with high-activity men gaining 3.1 fewer centimeters (1.2 inches) around the gut each year and women 3.8 fewer centimeters (1.5 inches) per year.
The researchers cautioned that higher levels of physical activity alone may not be entirely sufficient to keep off weight, however, noting that men and women at all activity levels gained weight over the 20-year period. Nonetheless, they noted, higher activity certainly helped hold down weight during the transition from youth to middle age.
The 20-year follow-up in this study was particularly impressive, Ory noted, especially given that most weight-focused studies these days are shorter term.
"You can track [weight] at key decision points -- what kinds of activities do they do in a reliable manner and what difference it makes," she said.
The gender difference (the magnitude of the benefit was double in women than in men) could be explained by physiological differences, the researchers suggested.
"The two physiological things that are associated with female gender that definitely play a role are having children and menopause," Hankinson said. "But there could be other physiologic differences we can't measure, and there may also be cultural differences."
"We know that for women who are going through menopause, there's this natural increase in weight gain," added Dr. Suzanne Steinbaum, director of women and heart disease at Lenox Hill Hospital in New York City. "My comment also is to train for menopause as if you're training for a marathon. If you start exercising before menopause hits and do that for 20 years, you don't have to gain weight. Health isn't about flipping a switch. It's about maintaining a lifestyle."
"Let's go into middle age with the best opportunities we have for good weight, and you do that by starting early," Ory agreed. "But it's never too late to start good behaviors. You're just probably going to have to do it more intensively."
SOURCES: Arlene L. Hankinson, M.D., instructor, department of preventive medicine, Feinberg School of Medicine, Northwestern University, Chicago; Suzanne Steinbaum, D.O., director of women and heart disease, Lenox Hill Hospital, New York City; Marcia G. Ory, Ph.D., Regents Professor of social and behavioral health and director, Aging and Health Promotion Program, Texas A&M Health Science Center School of Rural Public Health, College Station; Dec. 15, 2010, Journal of the American Medical Association
HealthDay
Copyright (c) 2010 HealthDay. All rights reserved.
Regular Exercise While Young May Slow Middle-Age Spread
150 minutes of exercise a week helped keep off pounds, maintain a smaller waist over 20 years, study says
URL of this page: http://www.nlm.nih.gov/medlineplus/news/fullstory_106642.html (*this news item will not be available after 03/14/2011)
Tuesday, December 14, 2010
Related MedlinePlus Pages
Exercise and Physical Fitness
Weight Control
TUESDAY, Dec. 14 (HealthDay News) -- People who consistently exercise during their younger years, especially women, are less likely to face the battle of the bulge that less-consistent types struggle with, researchers say.
But regular exercise while young only appeared to prevent later weight gain if it reached about 150 minutes of moderate to vigorous physical activity a week, such as running, fast walking, basketball, exercise classes or daily activities like housework, according to a study in the Dec. 15 issue of the Journal of the American Medical Association.
This is the amount of physical activity recommended by the U.S. Department of Health and Human Services.
"This encourages people to stick with their active lifestyle and a program of activity over decades," said study lead author Dr. Arlene L. Hankinson, an instructor in the department of preventive medicine at Northwestern University's Feinberg School of Medicine in Chicago, noting that the study covered 20 years.
"It's important to start young and to stay active but that doesn't mean you can't change. It just may be harder to keep the weight off when you get to be middle-aged," said Marcia G. Ory, a Regents professor of social and behavioral health and director of the Aging and Health Promotion Program at Texas A&M Health Science Center School of Rural Public Health in College Station, Texas.
Most of today's research focuses on losing weight, not preventing weight gain in the first place, Hankinson said.
To investigate the latter, this study followed 3,554 men and women aged 18 to 30 at the start of the study, for 20 years. Participants lived in one of four urban areas in the United States: Chicago, Illinois; Birmingham, Alabama; Minneapolis, Minnesota; and Oakland, California.
After adjusting for various factors such as age and energy intake, men who maintained a high activity level gained an average of 5.7 fewer pounds and women with a high activity level put on 13.4 fewer pounds than their counterparts who exercised less or who didn't exercise consistently over the 20-year period.
Much of that benefit was seen around the waist, with high-activity men gaining 3.1 fewer centimeters (1.2 inches) around the gut each year and women 3.8 fewer centimeters (1.5 inches) per year.
The researchers cautioned that higher levels of physical activity alone may not be entirely sufficient to keep off weight, however, noting that men and women at all activity levels gained weight over the 20-year period. Nonetheless, they noted, higher activity certainly helped hold down weight during the transition from youth to middle age.
The 20-year follow-up in this study was particularly impressive, Ory noted, especially given that most weight-focused studies these days are shorter term.
"You can track [weight] at key decision points -- what kinds of activities do they do in a reliable manner and what difference it makes," she said.
The gender difference (the magnitude of the benefit was double in women than in men) could be explained by physiological differences, the researchers suggested.
"The two physiological things that are associated with female gender that definitely play a role are having children and menopause," Hankinson said. "But there could be other physiologic differences we can't measure, and there may also be cultural differences."
"We know that for women who are going through menopause, there's this natural increase in weight gain," added Dr. Suzanne Steinbaum, director of women and heart disease at Lenox Hill Hospital in New York City. "My comment also is to train for menopause as if you're training for a marathon. If you start exercising before menopause hits and do that for 20 years, you don't have to gain weight. Health isn't about flipping a switch. It's about maintaining a lifestyle."
"Let's go into middle age with the best opportunities we have for good weight, and you do that by starting early," Ory agreed. "But it's never too late to start good behaviors. You're just probably going to have to do it more intensively."
SOURCES: Arlene L. Hankinson, M.D., instructor, department of preventive medicine, Feinberg School of Medicine, Northwestern University, Chicago; Suzanne Steinbaum, D.O., director of women and heart disease, Lenox Hill Hospital, New York City; Marcia G. Ory, Ph.D., Regents Professor of social and behavioral health and director, Aging and Health Promotion Program, Texas A&M Health Science Center School of Rural Public Health, College Station; Dec. 15, 2010, Journal of the American Medical Association
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Gary Taubes Update With Preview Of ‘Why We Get Fat’ (Episode 401)
http://www.thelivinlowcarbshow.com/shownotes/2403/the-return-of-gary-taubes-episode-401/
Gary Taubes, New York Times journalist and author of Good Calories, Bad Calories, joins us again today on The Livin’ La Vida Low-Carb Show with Jimmy Moore! to update us on what has been happening in his life and to share more about his upcoming December 28, 2010 release of Why We Get Fat And What To Do About It. This is the much-awaited consumer-friendly version of his previous book that will certainly bring the message of high-fat, low-carb living to the general public. We are VERY excited to bring you this highly-anticipated conversation with a man who needs no introduction to our listeners. You asked to hear from him and now he’s here! ENJOY!
Gary Taubes, New York Times journalist and author of Good Calories, Bad Calories, joins us again today on The Livin’ La Vida Low-Carb Show with Jimmy Moore! to update us on what has been happening in his life and to share more about his upcoming December 28, 2010 release of Why We Get Fat And What To Do About It. This is the much-awaited consumer-friendly version of his previous book that will certainly bring the message of high-fat, low-carb living to the general public. We are VERY excited to bring you this highly-anticipated conversation with a man who needs no introduction to our listeners. You asked to hear from him and now he’s here! ENJOY!
Saturday, December 18, 2010
Thursday, December 16, 2010
Beauty sleep: experimental study on the perceived health and attractiveness of sleep deprived people
Christmas 2010: Research
Beauty sleep: experimental study on the perceived health and attractiveness of sleep deprived people
OPEN ACCESS
John Axelsson, researcher12, Tina Sundelin, research assistant and MSc student2, Michael Ingre, statistician and PhD student3, Eus J W Van Someren, researcher4, Andreas Olsson, researcher2, Mats Lekander, researcher13
+ Author Affiliations
1Osher Center for Integrative Medicine, Department of Clinical Neuroscience, Karolinska Institutet, 17177 Stockholm, Sweden
2Division for Psychology, Department of Clinical Neuroscience, Karolinska Institutet
3Stress Research Institute, Stockholm University, Stockholm
4Netherlands Institute for Neuroscience, an Institute of the Royal Netherlands Academy of Arts and Sciences, and VU Medical Center, Amsterdam, Netherlands
Correspondence to: J Axelsson john.axelsson@ki.se
Accepted 22 October 2010
Abstract
Objective To investigate whether sleep deprived people are perceived as less healthy, less attractive, and more tired than after a normal night’s sleep.
Design Experimental study.
Setting Sleep laboratory in Stockholm, Sweden.
Participants 23 healthy, sleep deprived adults (age 18-31) who were photographed and 65 untrained observers (age 18-61) who rated the photographs.
Intervention Participants were photographed after a normal night’s sleep (eight hours) and after sleep deprivation (31 hours of wakefulness after a night of reduced sleep). The photographs were presented in a randomised order and rated by untrained observers.
Main outcome measure Difference in observer ratings of perceived health, attractiveness, and tiredness between sleep deprived and well rested participants using a visual analogue scale (100 mm).
Results Sleep deprived people were rated as less healthy (visual analogue scale scores, mean 63 (SE 2) v 68 (SE 2), P<0.001), more tired (53 (SE 3) v 44 (SE 3), P<0.001), and less attractive (38 (SE 2) v 40 (SE 2), P<0.001) than after a normal night’s sleep. The decrease in rated health was associated with ratings of increased tiredness and decreased attractiveness.
Conclusion Our findings show that sleep deprived people appear less healthy, less attractive, and more tired compared with when they are well rested. This suggests that humans are sensitive to sleep related facial cues, with potential implications for social and clinical judgments and behaviour. Studies are warranted for understanding how these effects may affect clinical decision making and can add knowledge with direct implications in a medical context.
http://www.bmj.com/content/341/bmj.c6614.full.pdf
Beauty sleep: experimental study on the perceived health and attractiveness of sleep deprived people
OPEN ACCESS
John Axelsson, researcher12, Tina Sundelin, research assistant and MSc student2, Michael Ingre, statistician and PhD student3, Eus J W Van Someren, researcher4, Andreas Olsson, researcher2, Mats Lekander, researcher13
+ Author Affiliations
1Osher Center for Integrative Medicine, Department of Clinical Neuroscience, Karolinska Institutet, 17177 Stockholm, Sweden
2Division for Psychology, Department of Clinical Neuroscience, Karolinska Institutet
3Stress Research Institute, Stockholm University, Stockholm
4Netherlands Institute for Neuroscience, an Institute of the Royal Netherlands Academy of Arts and Sciences, and VU Medical Center, Amsterdam, Netherlands
Correspondence to: J Axelsson john.axelsson@ki.se
Accepted 22 October 2010
Abstract
Objective To investigate whether sleep deprived people are perceived as less healthy, less attractive, and more tired than after a normal night’s sleep.
Design Experimental study.
Setting Sleep laboratory in Stockholm, Sweden.
Participants 23 healthy, sleep deprived adults (age 18-31) who were photographed and 65 untrained observers (age 18-61) who rated the photographs.
Intervention Participants were photographed after a normal night’s sleep (eight hours) and after sleep deprivation (31 hours of wakefulness after a night of reduced sleep). The photographs were presented in a randomised order and rated by untrained observers.
Main outcome measure Difference in observer ratings of perceived health, attractiveness, and tiredness between sleep deprived and well rested participants using a visual analogue scale (100 mm).
Results Sleep deprived people were rated as less healthy (visual analogue scale scores, mean 63 (SE 2) v 68 (SE 2), P<0.001), more tired (53 (SE 3) v 44 (SE 3), P<0.001), and less attractive (38 (SE 2) v 40 (SE 2), P<0.001) than after a normal night’s sleep. The decrease in rated health was associated with ratings of increased tiredness and decreased attractiveness.
Conclusion Our findings show that sleep deprived people appear less healthy, less attractive, and more tired compared with when they are well rested. This suggests that humans are sensitive to sleep related facial cues, with potential implications for social and clinical judgments and behaviour. Studies are warranted for understanding how these effects may affect clinical decision making and can add knowledge with direct implications in a medical context.
http://www.bmj.com/content/341/bmj.c6614.full.pdf
Combo of old drugs offers new hope in obesity fight
Combo of old drugs offers new hope in obesity fight
By Amanda Gardner, Health.comDecember 10, 2010
http://www.cnn.com/2010/HEALTH/12/10/old.new.obesity.fight/index.html
By Amanda Gardner, Health.comDecember 10, 2010
http://www.cnn.com/2010/HEALTH/12/10/old.new.obesity.fight/index.html
Why Walking With Hand-Weights Is a No-No
Why Walking With Hand-Weights Is a No-No
Think you’re burning more calories or strengthening your arms when you swing light weights around during a cardio workout? Think again.
By Martica Heaner, Ph.D., M.A., M.Ed., for MSN Health & Fitness
http://health.msn.com/health-topics/articlepage.aspx?cp-documentid=100266894
Think you’re burning more calories or strengthening your arms when you swing light weights around during a cardio workout? Think again.
By Martica Heaner, Ph.D., M.A., M.Ed., for MSN Health & Fitness
http://health.msn.com/health-topics/articlepage.aspx?cp-documentid=100266894
Wednesday, December 15, 2010
Tuesday, December 14, 2010
Monday, December 13, 2010
Friday, December 10, 2010
Thursday, December 9, 2010
Egg consumption as part of an energy-restricted high-protein diet improves blood lipid and blood glucose profiles in individuals with type 2 diabetes.
Br J Nutr. 2010 Dec 7:1-8. [Epub ahead of print]
Egg consumption as part of an energy-restricted high-protein diet improves blood lipid and blood glucose profiles in individuals with type 2 diabetes.
Pearce KL, Clifton PM, Noakes M.
Commonwealth Scientific and Industrial Research Organization (CSIRO), Food and Nutritional Sciences, Adelaide, SA 5000, Australia.
Abstract
The role of dietary cholesterol in people with diabetes has been little studied. We investigated the effect of a hypoenergetic high-protein high-cholesterol (HPHchol) diet compared to a similar amount of animal protein (high-protein low-cholesterol, HPLchol) on plasma lipids, glycaemic control and cardiovascular risk markers in individuals with type 2 diabetes. A total of sixty-five participants with type 2 diabetes or impaired glucose tolerance (age 54·4 (sd 8·2) years; BMI 34·1 (sd 4·8) kg/m2; LDL-cholesterol (LDL-C) 2·67 (sd 0·10) mmol/l) were randomised to either HPHchol or HPLchol. Both hypoenergetic dietary interventions (6-7 MJ; 1·4-1·7 Mcal) and total carbohydrate:protein:fat ratio of 40:30:30 % were similar but differed in cholesterol content (HPHchol, 590 mg cholesterol; HPLchol, 213 mg cholesterol). HPHchol participants consumed two eggs per d, whereas HPHchol participants replaced the eggs with 100 g of lean animal protein. After 12 weeks, weight loss was 6·0 (sd 0·4) kg (P < 0·001). LDL-C and homocysteine remained unchanged. All the subjects reduced total cholesterol ( - 0·3 (sd 0·1) mmol/l, P < 0·001), TAG ( - 0·4 (sd 0·1) mmol/l, P < 0·001), non-HDL-cholesterol (HDL-C, - 0·4 (sd 0·1) mmol/l, P < 0·001), apo-B ( - 0·04 (sd 0·02) mmol/l, P < 0·01), HbA1c ( - 0·6 (sd 0·1) %, P < 0·001), fasting blood glucose ( - 0·5 (sd 0·2) mmol/l, P < 0·01), fasting insulin ( - 1·7 (sd 0·7) mIU/l, P < 0·01), systolic blood pressure ( - 7·6 (sd 1·7) mmHg, P < 0·001) and diastolic blood pressure ( - 4·6 (sd 1·0) mmHg; P < 0·001). Significance was not altered by diet, sex, medication or amount of weight loss. HDL-C increased on HPHchol (+0·02 (sd 0·02) mmol/l) and decreased on HPLchol ( - 0·07 (sd 0·03) mmol/l, P < 0·05). Plasma folate and lutein increased more on HPHchol (P < 0·05). These results suggest that a high-protein energy-restricted diet high in cholesterol from eggs improved glycaemic and lipid profiles, blood pressure and apo-B in individuals with type 2 diabetes.
http://tinyurl.com/3antoqo
Egg consumption as part of an energy-restricted high-protein diet improves blood lipid and blood glucose profiles in individuals with type 2 diabetes.
Pearce KL, Clifton PM, Noakes M.
Commonwealth Scientific and Industrial Research Organization (CSIRO), Food and Nutritional Sciences, Adelaide, SA 5000, Australia.
Abstract
The role of dietary cholesterol in people with diabetes has been little studied. We investigated the effect of a hypoenergetic high-protein high-cholesterol (HPHchol) diet compared to a similar amount of animal protein (high-protein low-cholesterol, HPLchol) on plasma lipids, glycaemic control and cardiovascular risk markers in individuals with type 2 diabetes. A total of sixty-five participants with type 2 diabetes or impaired glucose tolerance (age 54·4 (sd 8·2) years; BMI 34·1 (sd 4·8) kg/m2; LDL-cholesterol (LDL-C) 2·67 (sd 0·10) mmol/l) were randomised to either HPHchol or HPLchol. Both hypoenergetic dietary interventions (6-7 MJ; 1·4-1·7 Mcal) and total carbohydrate:protein:fat ratio of 40:30:30 % were similar but differed in cholesterol content (HPHchol, 590 mg cholesterol; HPLchol, 213 mg cholesterol). HPHchol participants consumed two eggs per d, whereas HPHchol participants replaced the eggs with 100 g of lean animal protein. After 12 weeks, weight loss was 6·0 (sd 0·4) kg (P < 0·001). LDL-C and homocysteine remained unchanged. All the subjects reduced total cholesterol ( - 0·3 (sd 0·1) mmol/l, P < 0·001), TAG ( - 0·4 (sd 0·1) mmol/l, P < 0·001), non-HDL-cholesterol (HDL-C, - 0·4 (sd 0·1) mmol/l, P < 0·001), apo-B ( - 0·04 (sd 0·02) mmol/l, P < 0·01), HbA1c ( - 0·6 (sd 0·1) %, P < 0·001), fasting blood glucose ( - 0·5 (sd 0·2) mmol/l, P < 0·01), fasting insulin ( - 1·7 (sd 0·7) mIU/l, P < 0·01), systolic blood pressure ( - 7·6 (sd 1·7) mmHg, P < 0·001) and diastolic blood pressure ( - 4·6 (sd 1·0) mmHg; P < 0·001). Significance was not altered by diet, sex, medication or amount of weight loss. HDL-C increased on HPHchol (+0·02 (sd 0·02) mmol/l) and decreased on HPLchol ( - 0·07 (sd 0·03) mmol/l, P < 0·05). Plasma folate and lutein increased more on HPHchol (P < 0·05). These results suggest that a high-protein energy-restricted diet high in cholesterol from eggs improved glycaemic and lipid profiles, blood pressure and apo-B in individuals with type 2 diabetes.
http://tinyurl.com/3antoqo
Exercise Dosing to Retain Resistance Training Adaptations in Young and Older Adults.
Med Sci Sports Exerc. 2010 Dec 1. [Epub ahead of print]
Exercise Dosing to Retain Resistance Training Adaptations in Young and Older Adults.
Bickel CS, Cross JM, Bamman MM.
Departments of 1Physiology and Biophysics, 2Physical Therapy, and 3Surgery, University of Alabama at Birmingham, Birmingham, Alabama 35294; 4Geriatric Research, Education, and Clinical Center, Birmingham Veterans Affairs Medical Center, Birmingham, Alabama 35233.
Abstract
Resistance training (RT) is a proven sarcopenia countermeasure with a high degree of potency. However, sustainability remains a major issue that could limit the appeal of RT as a therapeutic approach without well-defined dosing requirements to maintain gains.
PURPOSE: To test the efficacy of two maintenance prescriptions on muscle mass, myofiber size and type distribution, and strength. We hypothesized the minimum dose required to maintain RT-induced adaptations would be greater in old (60-75 y) vs. young (20-35 y).
METHODS: Seventy adults participated in a two-phase exercise trial that consisted of RT 3 d/wk for 16 wk (Phase I) followed by a 32 wk period (Phase II) with random assignment to detraining or one of two maintenance prescriptions (reducing the dose to 1/3 or 1/9 of that during Phase I).
RESULTS: Phase I resulted in expected gains in strength, myofiber size, and muscle mass along with the typical IIx-to-IIa shift in myofiber type distribution. Both maintenance prescriptions preserved Phase I muscle hypertrophy in young but not old. In fact, the 1/3 maintenance dose led to additional myofiber hypertrophy in young. In both age groups, detraining reversed the Phase I IIx-to-IIa myofiber type shift, while a dose-response was evident during maintenance training with the 1/3 dose better maintaining the shift. Strength gained during Phase I was largely retained throughout detraining with only a slight reduction at the final time point.
CONCLUSIONS: We conclude that older adults require a higher dose of weekly loading than young to maintain myofiber hypertrophy attained during a progressive RT program; yet gains in specific strength among older adults were well-preserved and remained at or above levels of untrained young.
Exercise Dosing to Retain Resistance Training Adaptations in Young and Older Adults.
Bickel CS, Cross JM, Bamman MM.
Departments of 1Physiology and Biophysics, 2Physical Therapy, and 3Surgery, University of Alabama at Birmingham, Birmingham, Alabama 35294; 4Geriatric Research, Education, and Clinical Center, Birmingham Veterans Affairs Medical Center, Birmingham, Alabama 35233.
Abstract
Resistance training (RT) is a proven sarcopenia countermeasure with a high degree of potency. However, sustainability remains a major issue that could limit the appeal of RT as a therapeutic approach without well-defined dosing requirements to maintain gains.
PURPOSE: To test the efficacy of two maintenance prescriptions on muscle mass, myofiber size and type distribution, and strength. We hypothesized the minimum dose required to maintain RT-induced adaptations would be greater in old (60-75 y) vs. young (20-35 y).
METHODS: Seventy adults participated in a two-phase exercise trial that consisted of RT 3 d/wk for 16 wk (Phase I) followed by a 32 wk period (Phase II) with random assignment to detraining or one of two maintenance prescriptions (reducing the dose to 1/3 or 1/9 of that during Phase I).
RESULTS: Phase I resulted in expected gains in strength, myofiber size, and muscle mass along with the typical IIx-to-IIa shift in myofiber type distribution. Both maintenance prescriptions preserved Phase I muscle hypertrophy in young but not old. In fact, the 1/3 maintenance dose led to additional myofiber hypertrophy in young. In both age groups, detraining reversed the Phase I IIx-to-IIa myofiber type shift, while a dose-response was evident during maintenance training with the 1/3 dose better maintaining the shift. Strength gained during Phase I was largely retained throughout detraining with only a slight reduction at the final time point.
CONCLUSIONS: We conclude that older adults require a higher dose of weekly loading than young to maintain myofiber hypertrophy attained during a progressive RT program; yet gains in specific strength among older adults were well-preserved and remained at or above levels of untrained young.
Carbohydrate Does Not Augment Exercise-Induced Protein Accretion versus Protein Alone.
Med Sci Sports Exerc. 2010 Dec 1. [Epub ahead of print]
Carbohydrate Does Not Augment Exercise-Induced Protein Accretion versus Protein Alone.
Staples AW, Burd NA, West DW, Currie KD, Atherton PJ, Moore DR, Rennie MJ, Macdonald MJ, Baker SK, Phillips SM.
1Exercise Metabolism Research Group, Department of Kinesiology and 2Michael G. DeGroote School of Medicine, Department of Neurology, McMaster University, 1280 Main St. West, Hamilton, ON, and 3School of Graduate Entry Medicine and Health, City Hospital, University of Nottingham, Derby, UK.
Abstract
PURPOSE: We tested the thesis that carbohydrate and protein co-ingestion would augment muscle protein synthesis (MPS) and inhibit muscle protein breakdown (MPB) at rest and after resistance exercise.
METHODS: Nine men (23.0 ± 1.9 y, BMI, 24.2 ± 2.1 kg·m) performed two unilateral knee extension trials (4 sets × 8-12 repetitions to failure) followed by consumption of 25g of whey protein (PRO) or 25 g of whey protein plus 50 g of maltodextrin (PRO+CARB). Muscle biopsies and stable isotope methodology were used to measure MPS and MPB.
RESULTS: The areas under the glucose and insulin curves were 17.5-fold (P < 0.05) and 5-fold (P < 0.05) greater, respectively, for PRO+CARB than for PRO. Exercise increased MPS and MPB (both P < 0.05), but there were no differences between PRO and PRO+CARB in the rested or exercised legs. Phosphorylation of Akt was greater in the PRO+CARB than the PRO trial (P < 0.05); phosphorylation of Akt (P = 0.05) and acetyl coA carboxylase-β (ACC; P < 0.05) were greater after exercise than at rest. The concurrent ingestion of 50g carbohydrate with 25g of protein did not stimulate mixed MPS or inhibit MPB more than 25g of protein alone either at rest or after resistance exercise.
CONCLUSION: Our data suggest that insulin is not additive or synergistic to rates of MPS or MPB when carbohydrate is co-ingested with a dose of protein that maximally stimulates rates of MPS.
Carbohydrate Does Not Augment Exercise-Induced Protein Accretion versus Protein Alone.
Staples AW, Burd NA, West DW, Currie KD, Atherton PJ, Moore DR, Rennie MJ, Macdonald MJ, Baker SK, Phillips SM.
1Exercise Metabolism Research Group, Department of Kinesiology and 2Michael G. DeGroote School of Medicine, Department of Neurology, McMaster University, 1280 Main St. West, Hamilton, ON, and 3School of Graduate Entry Medicine and Health, City Hospital, University of Nottingham, Derby, UK.
Abstract
PURPOSE: We tested the thesis that carbohydrate and protein co-ingestion would augment muscle protein synthesis (MPS) and inhibit muscle protein breakdown (MPB) at rest and after resistance exercise.
METHODS: Nine men (23.0 ± 1.9 y, BMI, 24.2 ± 2.1 kg·m) performed two unilateral knee extension trials (4 sets × 8-12 repetitions to failure) followed by consumption of 25g of whey protein (PRO) or 25 g of whey protein plus 50 g of maltodextrin (PRO+CARB). Muscle biopsies and stable isotope methodology were used to measure MPS and MPB.
RESULTS: The areas under the glucose and insulin curves were 17.5-fold (P < 0.05) and 5-fold (P < 0.05) greater, respectively, for PRO+CARB than for PRO. Exercise increased MPS and MPB (both P < 0.05), but there were no differences between PRO and PRO+CARB in the rested or exercised legs. Phosphorylation of Akt was greater in the PRO+CARB than the PRO trial (P < 0.05); phosphorylation of Akt (P = 0.05) and acetyl coA carboxylase-β (ACC; P < 0.05) were greater after exercise than at rest. The concurrent ingestion of 50g carbohydrate with 25g of protein did not stimulate mixed MPS or inhibit MPB more than 25g of protein alone either at rest or after resistance exercise.
CONCLUSION: Our data suggest that insulin is not additive or synergistic to rates of MPS or MPB when carbohydrate is co-ingested with a dose of protein that maximally stimulates rates of MPS.
Adiposity attenuates muscle quality and the adaptive response to resistance exercise in non-obese, healthy adults.
Int J Obes (Lond). 2010 Dec 7. [Epub ahead of print]
Adiposity attenuates muscle quality and the adaptive response to resistance exercise in non-obese, healthy adults.
Peterson MD, Liu D, Gordish-Dressman H, Hubal MJ, Pistilli E, Angelopoulos TJ, Clarkson PM, Moyna NM, Pescatello LS, Seip RL, Visich PS, Zoeller RF, Thompson PD, Devaney JM, Hoffman EP, Gordon PM.
Laboratory for Physical Activity and Exercise Intervention Research, Department of Physical Medicine and Rehabilitation, University of Michigan, Ann Arbor, MI, USA.
Abstract
Background:Emerging data have revealed a negative association between adiposity and muscle quality (MQ). There is a lack of research to examine this interaction among young, healthy individuals, and to evaluate the contribution of adiposity to adaptation after resistance exercise (RE).Objective:The purpose of this investigation was to examine the influence of subcutaneous adipose tissue (SAT) on muscle function among non-obese individuals before and after RE.Design:Analyses included 634 non-obese (body mass index <30 kg m(-2)) subjects (253 males, 381 females; age=23.3±5.2 years). SAT and muscle mass (magnetic resonance imaging-derived SAT and biceps muscle volume), isometric and dynamic biceps strength, and MQ (strength/muscle volume), were analyzed at baseline and after 12 weeks of unilateral RE.Results:At baseline, SAT was independently associated with lower MQ for males (β=-0.55; P<0.01) and females (β=-0.45; P<0.01), controlling for body mass and age. Adaptation to RE revealed a significant negative association between SAT and changes for strength capacity (β=-0.13; p=0.03) and MQ (β=-0.14; P<0.01) among males. No attenuation was identified among females. Post-intervention SAT remained a negative predictor of MQ for males and females (β=-0.47; P<0.01).Conclusions:The findings reveal that SAT is a negative predictor of MQ among non-obese, healthy adults, and that after 12 weeks of progressive RE this association was not ameliorated. Data suggest that SAT exerts a weak, negative influence on the adaptive response to strength and MQ among males.International Journal of Obesity advance online publication, 7 December 2010; doi:10.1038/ijo.2010.257.
Adiposity attenuates muscle quality and the adaptive response to resistance exercise in non-obese, healthy adults.
Peterson MD, Liu D, Gordish-Dressman H, Hubal MJ, Pistilli E, Angelopoulos TJ, Clarkson PM, Moyna NM, Pescatello LS, Seip RL, Visich PS, Zoeller RF, Thompson PD, Devaney JM, Hoffman EP, Gordon PM.
Laboratory for Physical Activity and Exercise Intervention Research, Department of Physical Medicine and Rehabilitation, University of Michigan, Ann Arbor, MI, USA.
Abstract
Background:Emerging data have revealed a negative association between adiposity and muscle quality (MQ). There is a lack of research to examine this interaction among young, healthy individuals, and to evaluate the contribution of adiposity to adaptation after resistance exercise (RE).Objective:The purpose of this investigation was to examine the influence of subcutaneous adipose tissue (SAT) on muscle function among non-obese individuals before and after RE.Design:Analyses included 634 non-obese (body mass index <30 kg m(-2)) subjects (253 males, 381 females; age=23.3±5.2 years). SAT and muscle mass (magnetic resonance imaging-derived SAT and biceps muscle volume), isometric and dynamic biceps strength, and MQ (strength/muscle volume), were analyzed at baseline and after 12 weeks of unilateral RE.Results:At baseline, SAT was independently associated with lower MQ for males (β=-0.55; P<0.01) and females (β=-0.45; P<0.01), controlling for body mass and age. Adaptation to RE revealed a significant negative association between SAT and changes for strength capacity (β=-0.13; p=0.03) and MQ (β=-0.14; P<0.01) among males. No attenuation was identified among females. Post-intervention SAT remained a negative predictor of MQ for males and females (β=-0.47; P<0.01).Conclusions:The findings reveal that SAT is a negative predictor of MQ among non-obese, healthy adults, and that after 12 weeks of progressive RE this association was not ameliorated. Data suggest that SAT exerts a weak, negative influence on the adaptive response to strength and MQ among males.International Journal of Obesity advance online publication, 7 December 2010; doi:10.1038/ijo.2010.257.
Fruit and vegetables and cancer risk.
Br J Cancer. 2010 Nov 30. [Epub ahead of print]
Fruit and vegetables and cancer risk.
Key TJ.
Cancer Epidemiology Unit, Nuffield Department of Clinical Medicine, Oxford University, Richard Doll Building, Roosevelt Drive, Oxford OX3 7LF, UK.
Abstract
The possibility that fruit and vegetables may help to reduce the risk of cancer has been studied for over 30 years, but no protective effects have been firmly established. For cancers of the upper gastrointestinal tract, epidemiological studies have generally observed that people with a relatively high intake of fruit and vegetables have a moderately reduced risk, but these observations must be interpreted cautiously because of potential confounding by smoking and alcohol. For lung cancer, recent large prospective analyses with detailed adjustment for smoking have not shown a convincing association between fruit and vegetable intake and reduced risk. For other common cancers, including colorectal, breast and prostate cancer, epidemiological studies suggest little or no association between total fruit and vegetable consumption and risk. It is still possible that there are benefits to be identified: there could be benefits in populations with low average intakes of fruit and vegetables, such that those eating moderate amounts have a lower cancer risk than those eating very low amounts, and there could also be effects of particular nutrients in certain fruits and vegetables, as fruit and vegetables have very varied composition. Nutritional principles indicate that healthy diets should include at least moderate amounts of fruit and vegetables, but the available data suggest that general increases in fruit and vegetable intake would not have much effect on cancer rates, at least in well-nourished populations. Current advice in relation to diet and cancer should include the recommendation to consume adequate amounts of fruit and vegetables, but should put most emphasis on the well-established adverse effects of obesity and high alcohol intakes.British Journal of Cancer advance online publication, 30 November 2010; doi:10.1038/sj.bjc.6606032 www.bjcancer.com.
Fruit and vegetables and cancer risk.
Key TJ.
Cancer Epidemiology Unit, Nuffield Department of Clinical Medicine, Oxford University, Richard Doll Building, Roosevelt Drive, Oxford OX3 7LF, UK.
Abstract
The possibility that fruit and vegetables may help to reduce the risk of cancer has been studied for over 30 years, but no protective effects have been firmly established. For cancers of the upper gastrointestinal tract, epidemiological studies have generally observed that people with a relatively high intake of fruit and vegetables have a moderately reduced risk, but these observations must be interpreted cautiously because of potential confounding by smoking and alcohol. For lung cancer, recent large prospective analyses with detailed adjustment for smoking have not shown a convincing association between fruit and vegetable intake and reduced risk. For other common cancers, including colorectal, breast and prostate cancer, epidemiological studies suggest little or no association between total fruit and vegetable consumption and risk. It is still possible that there are benefits to be identified: there could be benefits in populations with low average intakes of fruit and vegetables, such that those eating moderate amounts have a lower cancer risk than those eating very low amounts, and there could also be effects of particular nutrients in certain fruits and vegetables, as fruit and vegetables have very varied composition. Nutritional principles indicate that healthy diets should include at least moderate amounts of fruit and vegetables, but the available data suggest that general increases in fruit and vegetable intake would not have much effect on cancer rates, at least in well-nourished populations. Current advice in relation to diet and cancer should include the recommendation to consume adequate amounts of fruit and vegetables, but should put most emphasis on the well-established adverse effects of obesity and high alcohol intakes.British Journal of Cancer advance online publication, 30 November 2010; doi:10.1038/sj.bjc.6606032 www.bjcancer.com.
A brief assessment of eating habits and weight gain in a Mediterranean cohort.
Br J Nutr. 2010 Dec 8:1-11. [Epub ahead of print]
A brief assessment of eating habits and weight gain in a Mediterranean cohort.
Zazpe I, Bes-Rastrollo M, Ruiz-Canela M, Sánchez-Villegas A, Serrano-MartÃnez M, Angel MartÃnez-González M.
Department of Preventive Medicine and Public Health, School of Medicine, University of Navarra, Irunlarrea 1, 31080 Pamplona, Navarra, Spain.
Abstract
Assessment of eating habits (EH) through closed questions could be an alternative tool to assess diet as a predictor of weight change in epidemiological studies. The aim was to assess the association between baseline EH and the risk of weight gain or becoming overweight/obese in a Spanish dynamic prospective cohort (the Seguimiento Universidad de Navarra Project) of 10 509 participants. The baseline questionnaire included ten short questions with two possible answers: yes or no. We calculated a baseline EH score, categorised in quartiles, positively weighting answers on more fruit, vegetables, fish and fibre and less meat, sweets and pastries, fat, butter, fatty meats and added sugar in drinks. Reducing the consumption of meat or fat and removing fat from meat were significantly associated with lower weight gain. The partial correlation coefficient between EH score and weight change was - 0·033 (P = 0·001). We observed 1063 cases of incident overweight/obesity among 7217 participants without overweight/obesity at baseline. Trying to eat more fruit, fish or fibre and less meat was inversely significantly associated with incident overweight/obesity. Those participants in the upper quartile of the score were at a 38 % (adjusted OR 0·62; 95 % CI 0·48, 0·81) lower risk of developing overweight/obesity during the follow-up compared with those in the lower quartile. However, the receiver-operating characteristic curves for the model with and without the EH score were materially identical. Despite the apparent significant inverse association, this score had a low predictive value for future weight gain and for incident overweight/obesity in a Mediterranean population, although some EH were independently and positively associated with weight gain.
Physical activity as the main therapeutic tool for metabolic syndrome in childhood.
Int J Obes (Lond). 2010 Dec 7. [Epub ahead of print]
Physical activity as the main therapeutic tool for metabolic syndrome in childhood.
Brambilla P, Pozzobon G, Pietrobelli A.
ASL Milano 2, Milano, Italy.
Abstract
Physical activity (PA) and diet directly influence obesity and metabolic syndrome (MS) as important determinants of body composition. Understanding how PA relates to MS in youth is of great importance, and could offer a common strategy for clinical and public health approaches to control this condition. The underlying disorder of MS is a condition of insulin resistance, and a strong relationship between PA level and insulin sensitivity is clearly ascertained. The type, duration, frequency and intensity of PA affect fuel metabolism, in particular carbohydrate and lipid oxidation. The possible modulation of metabolism because of increased fat oxidation by PA is the basis for both prevention and restoration of insulin resistance and MS in obese children. In daily clinical practice, diet followed by pharmacologic treatment are usually the approaches taken, whereas PA is often considered just a suggestion. Although diet and PA have different effects on body composition, with both contributing to fat loss, only PA increases muscle mass and thus has a direct effect on metabolic function, expressed by changes in cardiovascular risk factors. Therefore, it is important to remember their complementary but different targets in daily clinical practice, such as body weight control for diet and metabolic health for PA. In this review, we have summarized the literature on the relationship between PA and MS in pediatrics. Then, we have analyzed the possibility of using PA for MS treatment, as an alternative to drugs, by discussing the results of intervention studies, reasons for low compliance to PA, related benefits, adherence difficulties and costs. Finally, we have tried to suggest recommendations for a multiple-step PA strategy in children and adolescents at risk for MS, by considering PA as the 'key' player in treatment.International Journal of Obesity advance online publication, 7 December 2010; doi:10.1038/ijo.2010.255.
Physical activity as the main therapeutic tool for metabolic syndrome in childhood.
Brambilla P, Pozzobon G, Pietrobelli A.
ASL Milano 2, Milano, Italy.
Abstract
Physical activity (PA) and diet directly influence obesity and metabolic syndrome (MS) as important determinants of body composition. Understanding how PA relates to MS in youth is of great importance, and could offer a common strategy for clinical and public health approaches to control this condition. The underlying disorder of MS is a condition of insulin resistance, and a strong relationship between PA level and insulin sensitivity is clearly ascertained. The type, duration, frequency and intensity of PA affect fuel metabolism, in particular carbohydrate and lipid oxidation. The possible modulation of metabolism because of increased fat oxidation by PA is the basis for both prevention and restoration of insulin resistance and MS in obese children. In daily clinical practice, diet followed by pharmacologic treatment are usually the approaches taken, whereas PA is often considered just a suggestion. Although diet and PA have different effects on body composition, with both contributing to fat loss, only PA increases muscle mass and thus has a direct effect on metabolic function, expressed by changes in cardiovascular risk factors. Therefore, it is important to remember their complementary but different targets in daily clinical practice, such as body weight control for diet and metabolic health for PA. In this review, we have summarized the literature on the relationship between PA and MS in pediatrics. Then, we have analyzed the possibility of using PA for MS treatment, as an alternative to drugs, by discussing the results of intervention studies, reasons for low compliance to PA, related benefits, adherence difficulties and costs. Finally, we have tried to suggest recommendations for a multiple-step PA strategy in children and adolescents at risk for MS, by considering PA as the 'key' player in treatment.International Journal of Obesity advance online publication, 7 December 2010; doi:10.1038/ijo.2010.255.
Wednesday, December 8, 2010
Tuesday, December 7, 2010
Polybrominated diphenyl ethers as endocrine disruptors
Polybrominated diphenyl ethers (PBDEs) are endocrine disruptors found in our environment (air, water, and food supply). These chemicals act as obesogens (they will make you fat).
My tip would be to minimize your exposure to these chemicals, but that would be almost impossible. Having a great detoxification program in place would help you here. I'm currently half way done my Obesogen article, and this will expand on ...my mini write-up on negative partitioning. This will shed more light on why some 'diets' and "exercise' programs dont result in any fat loss or muscle gains. Not only is our body constantly bombarded by these endocrine disruptors / obesogens, or as I prefer to call them, negative partitioning agents to make it simple, but also because these chemicals are stored mostly in fat cells, and you release these chemicals when your losing fat, so these chemicals have a second chance at damaging you further, and although not as bad as damaging organs, these chemicals will inhibit your body from oxidizing fat. Viscious cycle! The best book on detoxification is Detoxify or Die by Sherry Rogers, and it's a very easy book to understand :)
My tip would be to minimize your exposure to these chemicals, but that would be almost impossible. Having a great detoxification program in place would help you here. I'm currently half way done my Obesogen article, and this will expand on ...my mini write-up on negative partitioning. This will shed more light on why some 'diets' and "exercise' programs dont result in any fat loss or muscle gains. Not only is our body constantly bombarded by these endocrine disruptors / obesogens, or as I prefer to call them, negative partitioning agents to make it simple, but also because these chemicals are stored mostly in fat cells, and you release these chemicals when your losing fat, so these chemicals have a second chance at damaging you further, and although not as bad as damaging organs, these chemicals will inhibit your body from oxidizing fat. Viscious cycle! The best book on detoxification is Detoxify or Die by Sherry Rogers, and it's a very easy book to understand :)
Friday, December 3, 2010
Thursday, December 2, 2010
Wednesday, December 1, 2010
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