What is fat?

˜ Inside each fat cell, there is a gathering of fatty acids from food, chylomicrons in the intestine, and lipoproteins in the liver.  This low density gathering transforms into fatty acids and glycerol, or simply it turns to fat.  Fat also forms from insulin dependant triglycerides which come from glucose and amino acids.  Your hormones and fat are very much related.  Following puberty, females carry twice as much fat.  Most of this fat finds itself in the lower part of your body, particularly the thighs, butt, knees and saddlebags.  In the event a woman becomes pregnant the body needs to be ready, therefore women have fat that is stored and resistant to weight loss efforts.  Increased levels of estrogen and progesterone in the body will increase the volume of fat cells in certain areas, while testerone does the opposite. 

What is the best way to measure fat?

˜ Americans have the habit of measuring their fat by one method only, standing on the scale (which is not precise).  However, measuring yourself is a better indicator of fat loss.  Since muscle weighs more then fat, you may put on a couple pounds and lose inches at the same time.  Sometimes you may lose only 5 pounds, but lose twice as many inches.

What should I eat?

˜ Protein, good fats, and complex carbohydrates (in moderation) is the best way to stay lean, young and energized.  This does not mean to jump on the bandwagon and rush out to the store and buy all the cookies, crackers and more that now advertise "low carb."  In order to lose weight and achieve longevity, you must think "real food."  That means if it has been processed, packaged and has ingredients you've never heard of it is lacking in nutritional value and is basically useless in your body.  This may sound difficult, but within three weeks your body will have adjusted and your craving will have decreased drastically.  Also, if you are eating enough protein your blood sugar will stabalize and you will not be craving unhealthy foods.

Protein is the most important part of the equation.  Proteins are found in nuts, legumes, beans, meats, eggs and dairy products.  It is recommended to eat half of your body weight in protein grams.  For example, if you weigh 140 pounds, you should eat 70 grams of protein.  A serving of meat about the size of you palm has approximately 20 grams of protein.  Protein shakes (Whey, not soy) are a great way to get the protein you need, 2 scoops equal about 30 grams.   Having a good protein bar on hand also is great way to curb vending machine and fast food stops when there is little time.  Proteins increase your metabolism by 30 percent.  Proteins also increase glucagon, which mobilizes fat, maintains a fluid balance and carries waste to the liver for detoxification. 

While protein is essential, it is also important to include your complex carbohydrates.  This would include vegetables (raw is best) and some fruits.  Complex carbohydrates produce wonderful chemicals, such as Serotonin and Dopamine, that keep us happy and well rested.  They also play a key role in maintaining our immune system. It is important to stay away from simple carbohydrates such as pasta, bread, chips, and anything with white flour or refined sugar.  Eating simple sugars makes you more hungry because your body sends out lots of insulin to lower your blood sugar and the insulin causes your sugar to go below where it started from.

Eating fat can help you lose weight, however the type of fat you eat is essential.  Stay away from saturated fats, hydrogenated and trans fatty acids.  Also, your body produces saturated fat from sugar, so just because it says "fat free" it does not mean it won't turn to fat.  The fats that you want to eat are the unsaturated fats and essential fatty acids. 

It is important to remember that there is not one diet plan that fits everyone.  Consuming enough protein, good fats and moderate complex carbohydrates will produce lean results.  However, eating right and being healthy may not mean you will be a size 3.  You have to be the best you can be while maintaining a healthy, well balanced diet.

What about drinking?

˜ What you drink is as important as what you eat when losing weight and feeling healthy.  Drinking soda (including diet) and fruit juices cause the same high production of insulin as simple carbs.  This production leads to fat storage.  Soda utilizes any minerals in your body to metabolize the 10-12 teaspoons of sugar it contains.  It depleats the calcium in your bones due to the high phosphorous content.  Diet soda is not better.  It contains artificial sweetner, Aspartame or Nutrasweet, which is a neurotoxin (affects the brain) and converts to formaldehyde in your body.  A safe alternative to artificial sweetners are Stevia or Stevia Plus, which is a sweet herb.  Your morning cup of joe is not any better.  Coffee is also very toxic.  Decaffinated coffees are made with the same chemicals found in dry cleaning.  If you can't survive without coffee, organic is fine in moderation and for the decaf lovers, look for labels that say water processed which are safe.  Fruit juice is also not a great beverage.  It acts like a simple carb in the body and most of the minerals and nutrients are lost in the juicing process.  Alcohol is also interpreted in the body as pure sugar.  Moderate intake of wine is allowable if you are healthy, however remember that your body will use any minerals to metabolize one glass.

So at this point you are probably wondering, is anything good to drink?  Yes.  Besides drinking lots of water you may also drink Cranwater.  Cranwater is four ounces of cranberry juice in twenty-eight ounces of water.  The cranberry juice should be 100% organic cranberry juice with no other ingredients (the label should only read:cranberry juice, NOTHING else).  Cranberry juice is the only fruit juice recommended because it cleans the lymphatic system and breaks down cellulite.  Make it a habit of drinking healthy beverages such as water, water with lemon, teas and cranwater. 

9 Simple Weight Loss Tips

Seven baby boomer turn 50 every minute. However, turning 50 does not mean you have to feel all the symptoms of aging, including difficulty losing weight. Here are 9 simple tips:

The French Paradox

In the US, we have a 60% obesity rate and in France it is only 8%. So what are the French doing? First, they eat far more protein, real dairy and fat. The French also eat slower, smaller portions and only real foods. There is far less sugar in their diets and most of their sugar intake comes from red wines consumed at afternoon and evening meals. Drinking wine in moderation is actually good for you. In France, people enjoy their meal time by eating slowly and not talking with their mouths full. By relaxing and taking your time, you can decrease your portion size by 50%. Also, there aren’t many pizza parlors or fast food places to stop and eat in France. Instead, large salads with lots of protein are more common and whole fat dairy. The whole fat dairy contains CLA, which actually helps you lose weight. Lastly, their mode of transportation. The French briskly walk everywhere they go and driving a mile or two up the road is unheard of. In conjunction with all these things, the French have been using Mesotherapy for years.

Build Muscle

It is possible to weigh exactly the same you did 5 years ago, but have gone up in sizes. The reason is your muscle converts to fat. Muscle weighs twice as much as fat but takes up less room. This is why when you first begin an exercise programs you may gain a few pounds, but lose inches. Fat takes up more space, but weighs less. When we diet, we lose muscle mass. Every week you spend not exercising you lose 0.9% of fat-burning muscle! The only way to lose weight and build muscle is through exercise.

Smaller Portions More Often

Although you may think you are not losing weight because you are eating to frequently, this is probably not the case. You are probably not eating frequently enough, eating most of your calories in one meal at night. If you are not eating often enough you will have nutritional deficiencies which slows your metabolism and leads to fat storage. Spreading your calories through the day causes weight loss and eating most of your calories at one time causes weight gain.

Fiber

Increasing your fiber intake can result in 50%-100% more weight loss then just restricting you calories. Eating insoluble fiber (whole grain, nuts, legumes, and some vegetables) and soluble fiber (fruits, vegetables, barley, oats, beans and peas) is of paramount importance. Start low and go slow. Start with only 4-5 grams of fiber a day and then gradually increase the grams until you reach the goal of 20-40 grams per day. It is essential to drink plenty of water to prevent constipation. Water flushes toxins and breaks down fat to be expelled, so not drinking enough water can lead to weight gain.

Maintain Healthy Liver

If your liver is healthy it produces bile, which breaks down fat. Bile cannot do its job if you are lacking in certain nutrients or if your liver is thickened with chemicals, toxins, excess sex hormones, heavy metals, or pharmaceuticals. To clean you liver you must drink lots of water, also, milk thistle, dandelion, lipoic acid or thiotic acid, phosphatatidylserine, B complex vitamins, all nineteen antioxidants, garlic, onions, lecithin, broccoli, brussels sprouts, kale, gingerroot, turmeric, Oregon grape root, Myer’s intravenous infusions, and inositol. It is difficult to do everything, but we need to educate ourselves on what is best for us as an individual. It is worth it because our health is our greatest asset.

Eat Slowly

It takes 20 minutes for your brain to acknowledge you have eaten. So if you eat to quickly, your body will not have time to feel full. Eating slowly allows the enzymes, which are required to break down food and get the nutrients you require, to properly absorb your food. The pancreas is one organ that produces enzymes so you can metabolize your food. As you get older, the pancreatic secretions of enzymes diminish which causes your body not to get sufficient nutrients. This causes poor digestion and undoubtably weight gain. Aging is not the only cause of the pancreas not producing sufficient enzymes. Cooked or processed foods, heavy metals, trans fatty acids, irradiated food, microwaving, cooking above 118 degree Fahrenheit, pesticides and chemicals all contribute as well. Raw fruits and vegetables contain enzymes. Eating raw fruits and vegetables between meals will get rid of unwanted materials in the body, such as waste that is produced when food is broken down.

Brown Fat

Brown fat, as opposed to white or yellow fat, is good because it actually burns calories. White and yellow fat just sits there and requires no calories to remain alive. Brown fat generates energy through an oxidative process. Brown fat is the body’s furnace and yellow fat is the fuel. If we lose a tiny bit of brown fat it is easy to gain yellow or white fat. To increase brown fat, we should take the essential fatty acid, particularly GLA, especially if you are a Mesotherapy patient. To preserve brown fat, start a program of MCT (medium chain triglycerides) and GLA. MCTs can be found in grapeseed and coconut oils. Exercise will also help preserve brown fat.

Exercise

The bodies that we were born with are designed for movement. Exercise, both aerobic and anaerobic, does well over a 100 things that benefits our bodies now and in the future. Although aerobic exercise is very important, studies have shown that it reduces muscle mass. This does not mean to leave it out completely, but it is not as effective as anaerobic exercise. Lifting free weights or with machines gives awesome results.

Learn to De-Stress

There are many ways to reduce and control your stress levels. Meditation not only increases your intelligence because we are quite and listening, but also decreases the blood levels of cortisol, the stress hormone that aids in storing fat.

˜ Source:  What Your Doctor Won't Tell You About Weight Loss: Mesotherapy and More 

By: Dr. Roberta Foss-Morgan

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