Exercise and Weight Loss

June 1, 2010 at 5:49 pm | Posted in Health & Nutrition, Health R&D, Lifestyle | Leave a comment
Tags: , , ,

Just when you thought that getting out of bed early to go jogging in the rain, or pumping iron for hour after boring hour in the gym, was the key to losing weight along comes science and rains on our parade. Not so says the research!

A recent article in the New York Times Magazine (click here for the complete article) reported on new science:

“The newest science suggests that exercise alone will not make you thin, but it may determine whether you stay thin, if you can achieve that state.”

It seems that the basic formula for weight loss (burn more calories than you consume) is typically violated by exercise. For many of us, women especially, as we exercise we get more hungry and eat more!

The really unfair part of this is the gender bias; women’s bodies being more efficient than men’s in maintaining the level of body fat (see my blog on why fat not weight is the issue). Some of this bias may be related to a need to maintain energy stores for reproduction.

Good news is, however, that exercise does have a major impact on health and life expectancy (see my blog – lifestyle and health)

A lack of exercise is implicated in some pretty serious stuff that most of us would rather avoid:  

  • Coronary heart disease
  • Cerebrovascular disease
  • Colorectal cancer
  • Type 2 Diabetes
  • Chronic kidney disease
  • Osteoarthritis
  • Osteoporosis

clip_image002So it seems that we might just as well get into the habit of increased activity for good health.

Then, when we have lost the excess fat that is going to kill us faster than a lack of exercise, we need to continue with the lifestyle changes that will improve our chances of dying from the least likely cause of death – old age!

And, while you are in the mood for some lifestyle changes; take a long and serious look at high quality, natural, food form supplements comprising real food nutrients to give your body the essential resources to defend, repair and build.

Living in an environment that is, increasingly, hostile to good health we need every advantage we can get.

Of course, we could be like my friend “Jack” (not his real name, for obvious reasons) who got really excited when his weight dropped enough for his BMI to go from “obese” to just “overweight”.

Not that this is an accomplishment to be dismissed – it is a huge effort that required discipline and serious commitment.

But, it’s just such a mind numbingly crazy state of affairs when a person has to be classed “obese” before their brain kicks in and they start doing what they should have been doing way back while the odds of a long and healthy life were more in their favour.

Seriously, we all need to get really committed to making lifestyle changes right now.

Stay happy or at least smile a lot; it tends to annoy the hell of all those grumpy people

smile_wink

Advertisements

Type 2 Diabetes in India. A Pandemic

April 2, 2010 at 8:02 pm | Posted in Business, Health & Nutrition, Lifestyle | 1 Comment
Tags: , , ,

The International Diabetes Federation recently published findings revealing that in 2007, the country with the largest numbers of people with diabetes is India (40.9 million), followed by China (39.8 million), the United States (19.2 million), Russia (9.6 million) and Germany (7.4 million).

The latest estimates (2010) for India put the number of people with diabetes at over 50 million – about 7.1% of the population for 2010. Deaths attributable to diabetes is estimated at over 1 million.

India is set to become the Type 2 capital of the world – with numbers forecast to double in a generation!

This 2009 BBC documentary highlights the dimensions of this global epidemic and discusses the state of the research and some approaches (click on the image to view the video).

As with the rest of the world, obesity is on the rise, driven by changing diets, more junk food in the diet, and changing lifestyles.

Of major concern is the even more pronounced levels of body fat in India where people have more body fat per kg resulting in 5 times the risk of Europeans.

Add to this the increase in maternal obesity and it is very clear that the inter-generational risks are severe.

For more on the link between excess body fat and the alarming array of health challenges that result read my blog Increased Body Fat – It’s Not Just About How We Look! (March 5 2010).

What is also very clear is the evidence that the most effective preventative as well as an effective treatment regime is lifestyle modification.

The NIH-funded Diabetes Prevention Program (DPP) clinical trial studied over 3,000 adults at high risk for developing type 2 diabetes due to elevated blood sugar levels and overweight. The lifestyle intervention reduced by 58 percent the risk of getting type 2 diabetes. This dramatic result was achieved through modest weight loss (5 to 7 percent of body weight) and 30 minutes of exercise 5 times weekly. In another arm of the study, the drug metformin reduced development of diabetes by 31 percent. Both Caucasian and minority populations benefited from the interventions.

This early intervention approach has lead to the definition of a range of indicators that link being overweight or obese to a whole range of health issues, not just type 2 diabetes. This tendency to a pre-diabetic state seems to lead to a number of serious health issues.

My blog Now it’s a syndrome (March 8 2020) talks more about this and presents useful information on Metabolic Syndrome.

Lifestyle changes are the perfect starting point for intervention.

Regrettably, for many, the whole weight/fat loss programme seems to characterised by failure more often than not as people struggle to embrace changes that, for many, are just not easily sustainable.

An ideal, clinically trialled, natural, sustainable approach to fat loss is available> The merits of OsoLean are explained in our blog “How many kilos overweight should you be at age 50?” (March 12, 2010).

Breakfast Might Be The Missing Key To Weight Loss

March 28, 2010 at 12:31 pm | Posted in Health & Nutrition, Lifestyle | 1 Comment
Tags: , , , , , , ,

If you have been working on losing fat (you will understand the importance of focusing on fat loss rather than weight loss if you have read our blogs on this subject) but the results are not happening there may be a simple explanation.

It could be what you have for breakfast.

GI News LogoIn the March 2010 GI Newsletter (click on the logo for their blog) there were several very interesting pieces of research.

“Why breakfast is important is that it breaks the longest time your body goes without incoming food so what you eat affects your blood glucose and insulin levels more than meals and snacks later in the day.”

The importance of breakfast cannot be under estimated.

“What you eat for breakfast is what really matters. A healthy low GI breakfast can sustain you until lunchtime, prime your metabolism to burn fat and reduce your day-long insulin levels more effectively than any other single dietary change. It’s easy to put together. It just needs some:

  • Low GI carbs. Why? They trickle glucose into the blood stream, fill you up, give you energy and can reduce your day-long insulin levels more effectively than any other single dietary change.
  • Protein. Why? It’s the feel-fuller-for-longer nutrient, keeping hunger pangs at bay between meals. It also lowers the glycemic load (by replacing some of the carbohydrate).
  • Fruit and/or vegetables. Why? A high fruit and veg intake is consistently linked with better health. If you don’t have some for breakfast it will be hard to achieve your daily target (2 serves of fruit and 5 of vegetables is recommended in Australia, for example)What you eat for breakfast is what really matters. A healthy low GI breakfast can sustain you until lunchtime, prime your metabolism to burn fat and reduce your day-long insulin levels more effectively than any other single dietary change. It’s easy to put together. It just needs some:
    • Low GI carbs. Why? They trickle glucose into the blood stream, fill you up, give you energy and can reduce your day-long insulin levels more effectively than any other single dietary change.
    • Protein. Why? It’s the feel-fuller-for-longer nutrient, keeping hunger pangs at bay between meals. It also lowers the glycemic load (by replacing some of the carbohydrate).
    • Fruit and/or vegetables. Why? A high fruit and veg intake is consistently linked with better health. If you don’t have some for breakfast it will be hard to achieve your daily target (2 serves of fruit and 5 of vegetables is recommended in Australia, for example)

    Choose foods from each column and prime your metabolism to burn fat:”

     

And if all of that is not enough to get you thinking about eating breakfast and what you eat for breakfast then this bit of news will really get you going!

New research published in the Journal Of Nutrition highlights the benefits of eating breakfast before you exercise.

A low GI breakfast prior to exercise increases fat oxidation (the conversion of fat to energy) compared to a higher GI breakfast.

It’s all food for thought

How many kilos overweight should you be at age 50?

March 12, 2010 at 1:30 pm | Posted in Business, Health & Nutrition, Lifestyle | Leave a comment
Tags: , , , ,

What should the answer be?   None!

And how many diets have you been on trying to get there?   Heaps!

So, how come we know the answer, we try the programmes, and the weight is still there?

Because we have been chasing the wrong goal. Chasing kilos is not the answer.Inches not Pounds

It’s time to do it once, do it right, and get the results that you deserve.

It’s time for a change that focuses on losing centimetres not kilos. That focuses on losing fat not weight. Time to preserve the essential lean muscle that burns the calories.

The results are in and the science is proven. There is a better way that is simple, effective, sustainable and guaranteed!

OsoLean Inches “I haven’t had a waist for years. Thanks to OsoLean™ I do now – 9cm off my waist & 7cm off each thigh in just 3 weeks!”  Rebecca W, Caboolture South

“Oh my gosh! Nothing prepared me for just how much would change or how fast. Being older, I didn’t expect to lose 11½cm off my midriff in just 3 weeks.” Annette L, Ashburton

“I just wanted to target my stomach and right on cue 3cm off in the first week and 4cm by the second. Down a size in my jeans already!”  Raylene S, Ashburton

“What can I say? 19½cm in total the first week, 25½cm in the second and down from a 6XL to a 3XL. For the first time in years my wife can put her arms around me and touch her hands.”  Brian W, Morayfield

If you have some time, you might like to hear some more OsoLean experiences.   

And so easy to use – 2 scoops in water or any beverage, twice a day – that’s it. And for less than the cost of a cup of coffee a day.

And, with a 180 day satisfaction guarantee, you know that we are confident of the results!

For more information or to place orders and get started right now go to the OsoLean website

Now It’s a Syndrome

March 8, 2010 at 11:43 am | Posted in Health & Nutrition | Leave a comment
Tags: , , , , , , , ,

I’ve been curious as to why being overweight or obese is linked to so many health problems. Now, this may not be on your top 10 list of things to do on a wet day (and not on mine either) but I decided to do some research and wanted to share this with you.

It turns out that there is a very good explanation, and it has a name – Metabolic Syndrome.

Metabolic syndrome is the name for a group of risk factors linked to overweight and obesity. These risk factors increase your chance of having heart disease and other health problems, such as diabetes and stroke.

Metabolic Risk Factors

The National Heart, Lung & Blood Institute (http://www.nhlbi.nih.gov/) defines the five  metabolic risk factors:

You can develop any one of these risk factors by itself, but they tend to occur together. Metabolic syndrome is diagnosed if you have at least three of these metabolic risk factors.

  • A large waistline. This also is called abdominal obesity or “having an apple shape.” Excess fat in the abdominal area is a greater risk factor for heart disease than excess fat in other parts of the body, such as on the hips.
  • A higher than normal triglyceride level (or you’re on medicine to treat high triglycerides). Triglycerides are a type of fat found in the blood.
  • A lower than normal HDL cholesterol level (or you’re on medicine to treat low HDL cholesterol). HDL is sometimes called “good” cholesterol because it helps remove cholesterol from your arteries. A low HDL cholesterol level raises your risk of heart disease.
  • Higher than normal blood pressure (or you’re on medicine to treat high blood pressure). Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps out blood. If this pressure rises and stays high over time, it can damage your heart and lead to plaque build-up.
  • Higher than normal fasting blood sugar (or you’re on medicine to treat high blood sugar). Mildly high blood sugar may be an early sign of diabetes.

Dr Sterling & Metabolic Syndrome

Dr. Lawrence Sperling is a Cardiologist and the Director of Emory University’s Center for Heart Disease Prevention.

In this video he discusses the Metabolic Syndrome, the value of addressing lifestyle, and the results of the Diabetes Prevention Program.

Causes

According to the Mayo Clinic, Metabolic syndrome is linked to your body’s metabolism, possibly to a condition called insulin resistance. Insulin is a hormone made by your pancreas that helps control the amount of sugar in your bloodstream.

Normally, your digestive system breaks down the foods you eat into sugar (glucose). Your blood carries the glucose to your body’s tissues, where the cells use it as fuel. Glucose enters your cells with the help of insulin. In people with insulin resistance, cells don’t respond normally to insulin, and glucose can’t enter the cells as easily. Your body reacts by churning out more and more insulin to help glucose get into your cells. The result is higher than normal levels of insulin in your blood. This can eventually lead to diabetes when your body is unable to make enough insulin to control the blood glucose to the normal range.

Even if your levels aren’t high enough to be considered diabetes, an elevated glucose level can still be harmful. In fact, some doctors refer to this condition as “pre-diabetes.” Increased insulin raises your triglyceride level and other blood fat levels. It also interferes with how your kidneys work, leading to higher blood pressure. These combined effects of insulin resistance put you at risk of heart disease, stroke, diabetes and other conditions.

Lifestyle Changes

Clearly, lifestyle changes are the one thing that is in our power to control. It seems to me that, regardless of our own BMI or level of body fat, that we should make these obvious lifestyle changes anyway. After all, prevention is better than cure.

  1. Become more active – at least 30 minutes 5 times a week. This doesn’t mean necessarily going to the gym or playing sports; just get more active.
  2. Make changes in our diet and make healthier food choices (a low glycemic approach is well documented and effective on multiple levels. Check out the web site of the centre of excellence for research in this area).
  3. And, of course lose weight.

Lose Weight or Lose Fat?

Losing weight seems to be, for some, an almost perpetual pastime. From one great diet to the next and then the yoyo effect as the weight comes off, the diet ends, the weight comes back, and most of the time the weight has gone up.

Why?

Because the diet was about weight and not fat. Losing weight can often be achieved with results that are not what we wanted (or expected):

MCj04413210000[1] we can lose fluids – generally only very temporary,

MCj04413210000[1]we can lose bone density – not at all a good idea,

MCj04413210000[1]we can lose lean muscle – definitely a very bad idea.

But, they all result in less weight.

Lean muscle weighs more per centimetre (or inch) than fat so a loss of lean muscle shows up as a big weight loss on the scales. But it reduces our core strength and it reduces our ability to burn calories.

Science now shows that a higher percentage of protein as part of a reduced-kilojoule diet can help you to shed unwanted centimetres without sacrificing lean muscle. And by maintaining lean muscle, you can help keep your metabolism high, and burn more kilojoules!

Supporting a fat loss programme with supplements make sense if the science is solid and the clinical trials support our expectations.

We recommend OsoLean™ which uses exclusive peptide technology to achieve results that have never been seen before by targeting fat loss:

MCj04413220000[1]Specific peptides target fat loss & increased energy.
MCj04413220000[1]Delivers the amino acids that support lean muscle development.
MCj04413220000[1]Inhibits the enzyme that tells your body to store fat.
MCj04413220000[1]Targeted appetite control (controls hunger messages)

So, if you or someone you know is serious about losing fat safely and sustainably, then click OsoLean™ and check it out for yourself.

Increased Body Fat – It’s Not Just About How We Look!

March 5, 2010 at 11:37 am | Posted in Health & Nutrition, Lifestyle | Leave a comment
Tags: , , , , ,

At a time when the USA and Australia are vying for the dubious distinction of being the fattest nation on the planet (in Australia 1 in 2 adults are overweight or obese) the research is focusing on the health risks of increased body fat.

Increased body fat is now the number 1 health issue and a primary cause of a scary list of serious health problems.

In a nutshell – if we do not adequately address this issue it has the potential to swamp health systems. Health care costs are out of control in almost every developed country and threaten to dominate the budget of every government.

There is a clear link between chronic disease and lifestyle and significantly, increased body fat.

State and Federal governments in Australia have initiated specific programmes to increase the focus on this problem. Some excerpts from their web site are compelling:

The fact is that irrespective of your height or build, if your waistline is getting bigger it could mean you are at increased risk of developing a chronic disease such as some cancers, heart disease, and type 2 diabetes. A waist measurement of greater than 94cm (37 inches) for men or 80cm (31½ inches) for women is an indicator of the internal fat deposits, which coat the heart, kidneys, liver and pancreas, and increase the risk of chronic disease.

The table below highlights the relationship between lifestyle risk factors and some specific chronic diseases and conditions:

And, if that isn’t enough, there are many other health problems and consequences if you are overweight, including:

Sleep apnoea: A disorder that causes you to pause in breathing or take shallow breaths while you sleep. This occurs when your throat muscles and tongue relax during sleep and block your airways. Sleep apnoea occurs more often in people who are overweight and increases the likelihood of high blood pressure, stroke, heart attack and heart failure.

Hypertension (high blood pressure): A condition that makes the heart work harder to pump blood throughout your body. Hypertension contributes to the hardening of your arteries and the development of heart failure.

Fatty Liver Disease: Describes a range of conditions caused by an accumulation of fat in the liver and can cause your liver to function abnormally. A common cause of Fatty Liver Disease is obesity.

High cholesterol: Cholesterol is a type of fat. However, if you have too much it starts to build up in your arteries and can harden them. As a result, if you have high cholesterol you have an increased risk of heart attack, stroke and other cardiovascular diseases.

Infertility: Being overweight can lead to hormonal changes that can cause infertility. Infertility is a condition where you are unable to conceive a child.

Impotence: Overweight or obese men have a 30 per cent increased chance of impotence, which means a man is unable to get a good enough erection to have intercourse. Research has found that 8 of 10 men with erectile problems are overweight.

Stress: People who are overweight face an increased risk of psychological problems such as social isolation, depression and difficulty with interpersonal relationships.

So, where to now?

If you have excess body fat you need to get rid of it; if you don’t have it you want to make sure you don’t start getting it – either way, it comes down to lifestyle choices.

#1           Exercise

Get active for at least 30 minutes  five days a week. If 30 minutes at one time is too much break it up into 10-minute segments.

Walk the dog (this may mean buying a dog :); walk at lunchtime; take a walk in the evening – whatever – just walk!

Take the stairs rather than the escalator or elevator.

Go talk to people instead of emailing, sending messages, or using the phone – your heart will thank you and so will the people you visit.

Stand up while you talk on the phone

Don’t look for the closest car park at the shopping centre (act like you are driving that very expensive car)

#2           Diet

Shift your food selection to low GI food choices.

Look at the research site for more on the benefits of low GI and get the latest information on their GI blog

Reduce your calorie intake by 300 to 500 calories a day.

#3           Supplementation

Natural, plant based supplements are necessary for a optimally functioning body.

We all need, but very few get, a wide array of nutrients in our diet. Even if we do everything we can to make the best food choices we find that the nutrient value of much that we eat has declined scientifically over the last 50 years.

Science confirms and the majority of doctors and nurses use and recommend supplements.

Remember, as with most things in life, quality costs.

Create a free website or blog at WordPress.com.
Entries and comments feeds.