During intense workouts, in particular anaerobic training such as weight training and interval training, the body secretes growth hormone from the pituitary gland. The amount of growth hormone released is dependent primarily on two factors, the first being the stress applied to the skeletal structure, where the most stress applied leads to higher growth hormone release. Compound multi-joined exercises would be at the top of that list. The other factor being the increasing of the intensity of the workouts, by increasing oxygen deprivation to the working muscle fibres with shorter rest periods. Growth hormone continues to be released into circulation up to 50 minutes after the workout is complete. Whey protein has the ability to stimulate insulin release upon consumption. If whey protein is taken immediately post workout, the insulin spike resulting from it will shut down the growth hormone being released from the pituitary. This turns the body’s state from fat burning, to storing, since Insulin is a hormone that is used to store glucose, amino acids and even fat into muscle and then fat cells. Taking BCAA's instead after a workout, prevents the insulin spike from occurring, and allows the growth hormone to continue its powerful metabolic effect. Whey protein can then be consumed after the 50 minutes period, to allow insulin to push the protein into the muscle tissue, allowing both hormones to be used to maximum effect
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Reliable diet and exercise information is more accessible than ever before yet every year, The UK is continue getting fatter. Taking Control of the Insatiable Appetite, food manufactures purposely make food their foods irresistible by combining sugar, salt, fat and a pixie dust of chemicals to create an addictive response in the consumer. Thus the more of their garbage you eat, the more you desire and predictably, excess fat is the consequence. Unfortunately, highly processed foods do nothing positive for the brain and body, merely displacing the nutrition required to thrive. Without a wholesome, nutrition-based, source of energy to get through the day, many people--mistakenly-- self-medicate with caffeine and other stimulants. Relying on artificial, external sources of stimulation is a poor choice which can lead to adrenaline resistance (and tandem insulin resistance) which can perpetuate weight gain and otherwise discourage good health. Increasing the ante with supplemental fat-burners and thermogenics only worsens the situation. In the long run, fat-burners can potentially make you fatter by screwing up your physiology. Overusing such supplements can create (or aggravate already existing) adrenaline resistance, which in turn causes fat retention, muscle loss, and inflammation. Most fat burning supplements on the market are stimulant-based, thus they work by increasing the neurotransmitter/hormones epinephrine and norepinephrine. Norepinephrine and epinephrine are catecholamines, secreted by the adrenals, which trigger the "fight or flight" response (also known as an adrenaline rush) providing an energy and strength boost by way of the central nervous system for 2-15 minutes. When facing a legitimate stressor, i.e. an emergency, we rely on these hormones to overcome and persevere. Epinephrine, also referred to as adrenaline, is what gets you out of the bed in the morning; it further gives you an edge every time you take on a challenge. Adrenaline gives us energy for intense workouts and, in the form of norepinephrine, for the mental demands of problem solving. Your metabolic rate is essentially a measure of the amount of calories you burn every day. The number of calories you burn varies and is influenced by several factors (read more about how to increase the calories you burn every day). Knowing what these factors are will allow you to:
The good news is that there are 12 ways by which you can increase your metabolism! Food, exercise and other lifestyle choices have a significant impact on your metabolism. The more of these factors you are able to incorporate into your lifestyle, the more you’ll increase your metabolism and experience greater fat loss and importantly permanent fat loss. 1. AVOID VERY LOW CALORIE DIETS On very low calorie diets, you are essentially starving yourself. While logically no one is able to maintain such a diet as part of a lifestyle change and those who do risk serious damage to their health, very low calorie diets generally do not work. Why? It triggers the starvation protection mechanism, which causes you to lose a lot of water weight, some muscle tissue and very little fat. How does it do it? Not knowing that McDonald’s is only around the next corner, your body panics and takes some extreme protective measures to ensure your survival, which appears to be in jeopardy since your body has registered that there is insufficient food around. Therefore, your body proceeds to protect its fat reserves in case things get worse later and uses muscle for fuel instead of fat. It also instigates a number of complicated measures to decrease the amount of energy your body needs for its essential functions. In other words it slows down your metabolism. Kinda counterproductive?! 2. EAT LITTLE AND OFTEN Eating around 6 small meals per day with each meal consisting of a combination of protein, carbs and fat. On a calorie controlled diet you eat fewer calories than normal. Therefore, you need to provide yourbody with food every fewer hours helps avoid triggering the starvation protection mechanism. Research suggests that small, regular meals throughout the day, instead of one or two large meals, can increase your metabolism. In fact, evidence shows that people who eat every 2 to 3 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day. Also, about 10% of the calories we burn each day goes on digesting and absorbing food – so the more times you eat, the greater this effect is likely to be. Small, but frequent meals should form part of your daily metabolism-boosting plan. 3. INCREASE METABOLISM BY EATING BREAKFAST Breakfast → break fast → breaking the fast. Yes, you have been fasting through the night. Therefore, especially when you are dieting you should eat something for breakfast to avoid triggering a slowdown in metabolism. You need not go as far as breakfasting like a king, but should definitely try eating a small breakfast at the very least. A low calorie meal replacement shake, fruit or cereal are options, though incorporate some protein into your meal. 4. INCREASE METABOLISM BY EATING PROTEIN- & FIBER-RICH FOODS Our body has to use energy to digest, break down and absorb the food we eat. Some foods require more energy to break down than others. Research suggests that approximately 25% of calories in a protein-rich meal are burnt off. Your body has to burn more energy to digest protein than it does to digest fat or carbohydrate. Furthermore, protein will help build muscle and reduce loss of muscle mass that occurs on weight loss diets. Remember, muscle burns calories and increases metabolism. Therefore, a protein-rich diet acts to increase your metabolism by (1) requiring more energy for digestion than other foods and (2) by building metabolism boosting muscle tissue. Make sure you choose low-fat protein options such as lean meat, skinless chicken and low-fat dairy products. Fiber-rich foods are also excellent metabolism boosters. Fiber is not digestible, still your body works very hard trying to break it down. This uses up energy and increases metabolism in the process. 5. CARDIOVASCULAR EXERCISE There is no way to get around exercise. While calorie-restricted diet decreases metabolism, exercise increases metabolism. Exercise is the only way to truly get the most of calorie restriction. Where dieting results in loss of muscle, exercise increases muscle or at the very least during dieting stops the loss of muscle mass. Exercise has short and long-term effects on metabolism.Exercise increases metabolism for a hours after exercise and increases metabolism by increasing muscle mass. High intensity interval training is the best exercise technique to increase metabolism, as it has the greatest effect on metabolism and is incredibly efficient. HIIT can burn an extra 100 to 200 after your workout. 6. BOOST METABOLISM BY BUILDING MUSCLE Muscle gain of just 5 to 10 pounds will increase your metabolism by approximately 100 calories. Therefore, cardiovascular exercise with resistance/ incline and weight training. 7. AVOID ALCOHOL Just as protein takes a lot of energy to digest alcohol takes the least. Almost all the calories in alcohol will go straight to your love handles. Furthermore, alcohol is the incredibly calorie rich intake can quickly add up to hundreds of calories. The calories in cocktails tend to be particularly high. Moreover, alcohol prevents fat burning. 8. INCREASE METABOLISM BY SPICING UP MEALS It does work! Spices such as chilli are thought to increase metabolism by up to 50% for up to three hours after eating, by increasing your heart rate. Just make sure that your spicy food choices are not calorie-rich . 9. SUPPLEMENT WITH FISH OIL Although much focus has been on green tea, as it is believed to contain antioxidants that increase metabolism or at the very least stave off decreases in metabolism, fish oil has shown much greater promise. Research suggests that the omega-3 fatty acids (EPA and DHA), which are only present in fish oil, may may be able to dramatically increase metabolism. Fish oil may be able to increase calorie burning by approximately 400 calories per day! For an effective supplement choose capsules that contain at least 300 milligrams of EPA and DHA total. 10. CONJUGATED LINOLEIC ACID – CLA Although more research is still needed for more definite conclusions can be drawn, it appears that conjugated linoleic acid (CLA) may increase muscle mass and therefore boost metabolism. 11. SLEEPING Yes, sleeping. Research suggests that insufficient sleep can cause weight gain. Lack of sleep appears to alter the levels of hormones Leptin and Ghrelin that play a role in weight control by affecting appetite and energy regulation. The changes in these hormones increase hunger and appetite. Furthermore, significant changes in glucose tolerance and endocrine function also occur and hasten the onset and increase the severity of diabetes, hypertension and obesity. Aim for 8 hours of sleep per night. 12. SAUNAS TO INCREASE METABOLISM Saunas may increase metabolism by about 20%. In the heat of the sauna the body works hard to cool itself, such that there is a substantial increase in heart rate, cardiac output and metabolic rate – similar effects to exercise, without the physical exertion. Metabolism may stay elevated for hours after the sauna. Before you have a sauna, ensure you don’t have any underlying medical problems that mean you shouldn’t go in saunas or steam rooms. So what are these super hormones? How do they make you skinny? Most importantly though, how can you make them work for you? The good news is that these hormones are already being produced by your body, all you need to do is to give them a little boost! With a little help your hormones you will turn your body into an amazing, efficient, fat burning machine! These 3 fat-melting hormones are, Testosterone, HGH (Human Growth Hormone), and Progesterone Testosterone Fat Burning Hormone #1: Testosterone is responsible for making it possible for men to lose fat and retain muscle more easily than women. The good news is that women’s bodies produce it too, and there are many ways in which we can increase its production. I know what you are thinking, “I don’t want to have a hairy chest and a deep voice”. Never fear, that is only a problem if you take synthetic hormones like steroids. Testosterone Benefits: Builds muscle Burns fat Boosts energy Increases sex drive Strengthens bones Lifts depression Increases optimism. Testosterone Boosters: Vegetables Fruits Nuts Meat Eggs Fish Must eat some fat (even saturated fat) Testosterone relies on the right balance of fat in the diet. Watch consumption of caffeine and alcohol. HGH (Human Growth Hormone) Fat Burning Hormone #2: Human Growth hormone is a fat burner. Your body usually uses glucose before burning fat, but HGH forces your body to use its fat reserves first! Yippee! This turns you into a fat burning machine even when you are sleeping! It also helps your body make new muscle cells. Usually your body stops growing new muscle cells after your teen years due to inadequate HGH in your body. HGH Benefits: More energy Higher sex drive Silky Hair Youthful glowing skin Fat Loss Muscle Gains Better sleep Body repairs itself more quickly HGH Boosters: Cut back on carbs at night. Your body pumps out more HGH when your blood sugar is low. This way you will boost your metabolism while you sleep! Eat foods high in B vitamins (Avocados, Beef, Bananas, Tuna, Potatoes, Oats, Brazil Nuts, Legumes, Kefir. ect.) Zinc (Chocolate, Peanuts, Oysters, Pumpkins seeds, Sesame seeds, Tahini ect.) Proteins Go organic High intensity exercise triggers HGH release Get a good nights sleep (deep sleep is when your body produces HGH) Progesterone Fat Burning Hormone #3: Progesterone is useful in shedding fat stores as it facilitates the utilization of stored body fat as energy. When your body produces enough Progesterone it helps you burn an extra 100-300 calories a day! (That’s two of my favorite organic chocolate truffles,…but who’s counting…) When your body does not produce enough of it you overeat. Poor liver function suppresses Progesterone production. Progesterone also helps you to correct estrogen dominance as it does the following: Helps use fat for energy Natural diuretic Normalizes blood sugar levels, thus reducing food cravings Is a natural anti-depressant Essential for proper thyroid function and thus fat burning Delivers more oxygen to the cells Restores sex drive Helps prevent cancer Stimulates bone building Progesterone Boosters: Reduce stress. Stress greatly reduces Progesterone production in the body. (slow down, do yoga, meditate, breath deeply ect. all are beneficial when it comes to stress reduction.) Avoid products like soy, tofu and soy milk. According to The American College of Obstetricians and Gynecologists, these foods contain natural plant estrogen. More estrogen in your bloodstream enhances estrogen dominance. Estrogen dominance causes fat storage and a slow metabolism. Foods containing B vitamins, Zinc and Magnesium boost the body’s ability to produce Progesterone. Eat Yams, Walnuts, Whole Grains, Red Meat, Chicken, Shellfish, Turkey, Turmeric, Thyme and Oregano. Drink warm water with the juice of one organic lemon upon rising to boost liver function. Do this before consuming anything else. Watch processed foods, high refined carb intake, alcohol, medications (Tylenol, Aspirin ect.) and environmental pollutants (household cleaners, perfumes, air fresheners ect.) as they suppress the liver. Adrenaline is a hormone produced by the adrenal glands and is released in response to stress. Adrenaline released for short periods is not a big deal but becomes problematic when it is prolonged. When it is prolonged it lowers levels of LH Lutenizing hormone, which in turn lowers testosterone production. Adrenaline receptors in abundance in stubborn fat areas: stomach hips, glutes etc. When adrenaline is sensitive we utilize energy from stubborn fat areas for stressful situations. When we are stressed too often the receptors get worn out and the brain gets the signal that you do not have enough energy stored in stubborn fat areas. Subsequently more energy is stored in stubborn fat areas when you eat. Adrenaline is highly inflammatory and causes a subsequent increase in cortisol to drive down the inflammation. Adrenaline resistance comes from too much stress: work, poor sleep, relationships, financial, excess caffeine consumption, stimulants like most fat burners, too much intense exercise Body fat percentage is a great way to determine health and track weight loss. Average body fat percentages vary between men and women, as well as between different age groups. Below you’ll find a table with the different ranges of body fat for men and women, and illustrations of what these body fat percentages look like. Try to get you body fat percentage measured professionally. Average Levels of Body Fat for Athletes Women Men Triathlon: 10 –15% 5 – 12 Swimmers: 10 – 16% 6 – 12% Marathon Runners: 10 – 16% 5 – 10% Olympic Gymnasts: 11 – 14% 5 – 8% Sprinters: 12 – 18% 5 – 12% Tennis Players: 14 – 20% 10 – 16% Volleyball: 16 – 25% 11 – 14% LOW TO HIGH LEVELS OF BODY FAT Women Men Essential Fat: 10 – 13% 2 – 5 % Lean (Athlete): 14 – 20% 6 – 13% Average (Fitness): 21 – 24 % 14 – 17% Acceptable: 25 – 31% 18 – 25% Overweight: ≥32% ≥26% SUPERSKINNY? – Minimum Body Fat It is impossible to decrease body fat levels to zero. Body fat can be divided into essential fat and storage fat. Essential fat is needed for the body’s hormone and immune systems to function properly and is stored in the body’s major organs such as the heart, lungs, bone marrow and muscles. Physical and physiological health are adversely affected below the level of essential fat. Women carry additional essential gender-specific fat in the breasts, pelvis, hips and thighs, which is a biological necessity for childbearing. Essential fat accounts for at least 10% to 13% of a woman’s and 5% of a man’s total body weight. Storage fat, on the other hand, is used as fuel for the body in times of need and is also required for good health. It is used to protect the internal organs in the chest and abdomen. The levels of this fat fluctuate, as this is the weight that changes during weight gain and loss. Essential fat and some storage fat is a required for normal body functioning. This is particularly true for women, in whom very low levels of body fat may cause a disruption/ loss of the menstrual (amenorrhea) cycle, this in turn resulting in an estrogen deficiency, infertility, hair loss, a decrease in bone density and premature osteoporosis. Generally, any woman who seeks to maintain her body fat levels below 12 – 15 % and/ or trains very heavily will experience this disruption. However, this may also depend on how this body fat percentage was achieved and is maintained. The point of amenorrhea is different for all women, for some it may be at 18%, for others at 16% or 12%. It is important to understand that even with resumption of normal menses, some of the changes that have taken place may be irreversible, such as bone mineral loss (increasing risk of osteoporosis – brittle bones). This is particularly true in adolescence, during which, 60 – 80% of skeletal bone is laid down and consolidated. Low estrogen levels during this time will cause inhibition of normal pubertal growth and development. Amenorrhea is never healthy, desirable or acceptable. This is a sign that something is wrong.If you stop menstruating after a period of weight loss, it may be that you have gone too far. Try putting on a little weight to see whether this restores your menses and make an appointment with your general practitioner. SUPERSIZE? – TOO MUCH BODY FAT
Body fat is stored in fat cells and everyone is born with a specific number of fat cells. This number does not change. When we gain or lose weight, what does change is the size of these fat cells – they may grow bigger or shrink in size. However, there are exceptions to every rule and there are two instances during which there the number of fat cells can increase:
Some of you are most likely aware what a somatotype is. However for those that aren’t, a somatotype is basically the body shape/structure category that you fit into. To further elaborate, there are 3 somatotypes, an endomorph, mesomorph and ectomorph. An endomorph is generally more likely to store bodyfat, builds muscle fairly easily and usually not very tall. An ectomorph is generally very tall, low level of bodyfat and struggles to build muscle. A mesomorph builds muscle very easily, is very athletic and doesn’t hold much bodyfat Here are 3 examples: Endomorph – sumo wrestler Ectomorph – peter crouch Mesomorph – 100m sprinter Your genetics are what determine your somatotype. Everyone will be born with certain physical characteristics which may make them slightly ectomorphic, endomorphic or mesomorphic. It is however never a simple case of being one or the other. Usually people are somewhere in between 2 or even all 3 but leaning towards one or the other. If you imagine a triangle where the 3 points are the 3 somatotypes, you could place a dot anywhere in the triangle and that could be you. You may be slightly off to one point or on the side far away from another. It is totally dependent on your genetics. The point I am trying to make is that you must identify your somatotype in order to account for your physical characteristics and train/eat accordingly. Here are a few tips to follow after identifying your somatotype to achieve your physical goals. Endormophs – If you are an endomorph you will easily put on bodyfat and find it very hard to stay lean. This will mean that whilst trying to gain muscle you must be very careful as to the amount of calories you are consuming and where these calories come from. If you have too many sugars or empty calories you will put on fat easily and find it difficult to lose at a later stage. Luckily for the most part you will be able to build muscle fairly easily. This will mean that you wont need an abundance of calories to gain muscle. You will also naturally be very strong. Sumo wrestlers are incredibly strong, even though they don’t look all that muscular. With training I recommend that you train with heavy weights but at a fairly fast pace in order to keep your heart rate high. Try to do regular short duration cardio to avoid too much of a calorie surplus. Ectomorphs – I am an ectomorph so I empathise with you guys. If you ever hear someone claiming to be a ‘hardgainer’ it is most likely because they are an ectomorph. You guys will struggle to put on any kind of weight. You will really find it difficult to gain muscle but you will have the benefit of staying lean very easily and dropping bodyfat with minimal dieting effort. Your diets must therefore reflect that. You will need rather high calorie diets to account for your fast metabolisms and ability to use calories. You can however get away with the occasional cheat meal without putting on fat, unlike endomorphs. With regards to training I would advocate heavy compound exercises combined with hypertrophy training on isolation exercises. Take longer rest periods and don’t do too much high intensity cardio. Cardio should not be avoided altogether though as it is beneficial for gaining muscle. You must though account for the cardio and make up for it with extra calories. Mesomorphs – If you are a mesomorph you are one of those people that all other gym-goers are jealous of. You pick up a dumbbell and suddenly have 18 inch biceps. It is very easy for you to gain muscle due to high percentages of fast twitch muscle fibres and you are naturally very strong and athletic. You also don’t store fat particularly easily and can drop bodyfat without too much of an issue. I would recommend for you guys similar training and diet to ectomorphs but the calories in the diet do not need to be as high. Guys like phil heath are natural ectomorphs so if you want to get into bodybuilding you are genetically perfect for it. So if you are wondering why you are naturally tall and skinny or short and fat, or perhaps why you are naturally muscular and lean, it is because of your somatotype. If you can identify this then you can start to embrace it or fight it as best as you can to achieve your goals in fitness and bodybuilding. Your diet is clean. You have a pantry full of supplements and haven't missed a training session in six months. Yet you still don't have the body you want. This is a common dilemma. There’s a tendency to blame genetics or look at magazine covers and assume those folks are taking something not readily (or legally) available. But there actually are four reasonable explanations for why you are not progressing the way you’d like to be. STRESS stress raises cortisol and there are few things worse for your body composition than stress. Stress can come in many forms from bad relationships. Overbearing parents and in-laws, an abusive boss, and needy co-workers, friends, and acquaintances, can stress out your system and cause you to hold onto fat, especially in the abdominal region. Cutting bad relationships can be difficult – sometimes impossible. You’re pretty much stuck with the parents and in-laws, and unless you switch jobs, the boss and co-workers aren’t leaving either. But make an effort to cut as many toxic people out of your life as possible and you will be happier and healthier for it. YOU'RE INTOLERANT This one is a real kick in the pants. You eat everything you’re supposed to - eggs, fish, lean meat, gluten-free whole grains, nuts, fruits, vegetables - and yet, you can't shake those last five pounds of fat. You could have a more stealth version of a food allergy: a food intolerance. Such an intolerance causes inflammation in the body. Not a full-blown, swollen-faced allergic reaction, but low-level inflammation that keeps your system from running smoothly. If your system isn't running correctly, dropping fat is the least of your problems. Eggs, nuts, soy, wheat and dairy are the "Big Five" when it comes to food intolerances but you can be intolerant to anything from garlic to parsley to pineapple to eggplant. And, chances are, the more you eat something (and people tend to eat the same things when on a fat loss plan) the more likely your body will become intolerant to it. I told you it was a kick in the pants. Things such as food intolerance tests (performed through Biological Effects) and elimination diets can identify the culprits. Eliminating these foods might be all you need to jump start your training program. YOU'RE POLLUTED Remember Britney Spears? She wasn’t exactly a rocket scientist, but she might have been on to something when she sang, “You’re toxic!” Environmental toxins -pollution, cigarette smoke, cosmetics, metal tooth fillings, prescription drugs, and mercury in fish – are stored in fat cells, and have the potential to wreak havoc on your body. Since your body is smart, and prioritizes survival over ripped abs, it refuses to use these fat cells for fuel. Doing so would release these toxins into general circulation. Essentially, you are holding onto these fat cells so the toxins don't make you ill. So how do we get rid of these unwanted guests, become less toxic, and drop that last chunk of stubborn body fat? You could take measures ranging from infrared saunas, detoxifying foot baths, chelation therapy, all the way to liver and GI tract detoxifying diets. These methods can help you remove metals and toxins from your system. Such measures can be fairly dramatic depending on the source of the toxicity. YOU'RE NOT WORKING HARD ENOUGH Just because you’ve been working out consistently doesn’t mean you are getting the most out of your training. If showing up is half the battle, the other 50 percent is the effort you bring to the gym. Most people do not realize what their bodies are capable of enduring. Are you leisurely working on a cardio machine while reading a magazine or talking on the phone? Do you continue to do the same workouts long after your body has adapted to them? If so, take a look at the folks in your gym who appear to be getting results. Chances are, they’re pushing themselves, working at a furious pace, and continually undertaking new regimes. There’s a reason those people have better body compositions than you do. It’s not by accident or genetics; they’re busting their asses – and you can too. So we’re all aware that amino’s are the building blocks of muscle. Some amino’s are more commonly known than others. Examples of these include L-Leucine, L-Valine and L-Isoleucine (the three BCAA’s). Other Essential Amino Acids (EAA) are also common household names; L-Glutmaine, L-Taurine, L-Arginine, and the list goes on. One you don’t hear a lot about is A-alpha-hydroxy-isocaproic acid more commonly known as HICA. HICA is the most recent amino acid to be surrounded with new research relating to augmented muscle development. During metabolism the Amino Acid L-Leucine is broken down into smaller components. These smaller components are known as ‘metabolites’ of the original compound. HICA is a metabolite of the Amino L-Leucine. HICA is present when Leucine is burned within the muscle cells. HICA then signals the need to increase the muscles anti-catabolic processes. Recent studies from a Finnish university can be seen below. In short, those athletes supplementing with HICA added more lean mass and less fat than those athletes not supplementing with HICA. The athletes supplementing with HICA also reported that their muscles were less sore following exercise. Athletes using HICA benefited from increased recovery and increased protein synthesis!!! Stress and depression are two biological phenomenons which are typically known to constitute a negative state of both physical and mental health, and that if left unchecked can cause a serious of concerns. It is important to be able to deal with all external factors, such as relationships, work, finances etc. to help reverse this, however, individuals can certainly benefit from altering the biological state they are in to help alleviate the symptoms. In a state of stress, the body is producing more cortisol, which results in muscle tissue breakdown, and build up of fat stores, and the depression is greatly influenced by low levels of serotonin. To combat this, individuals to change their workout routine, to force the cholesterol which is being used to created cortisol, to now create testosterone and its anabolic derivatives. This is done by focusing the training into compound movements, such as squats, dead lifts, clean and jerk, bench press. Exercises that demand the maximum response from your muscles, and your skeletal system. A short, yet intense workout focused on these movements, will force the body to decrease cortisol production, and increase your anabolic fat burning hormones. To bring up serotonin, consume foods such as dark chocolate which is about 70 cocoa, egg whites, vegetables, peanut butter and cottage cheese. Refrain from drinking caffeine, such as green tea and coffee on days that you are suffering from depression, since it lowers serotonin production, instead increase cold water consumption to elevate your metabolism. Bloating is the condition of your belly feeling swollen after eating. It is usually caused by excess gas production, and/or disturbances in the movement of the muscles of the digestive system. This can cause increased pressure and discomfort, and can sometimes make the stomach look bigger. The effect can be quite extreme in certain cases, and some have even used the term “food baby.” Put simply, bloating involves excessive amounts of solids, liquids or gas in your digestive system. However, in some people, bloating is caused mostly by increased sensitivity. It just feels as if there is increased pressure in the abdomen, even though there isn’t. About 16-30% of people report that they regularly experience bloating, so this is very common. Bloating can often cause pain, discomfort and a “stuffed” feeling, but it can also make you look heavier and give the perception of large amounts of belly fat. Although bloating is sometimes caused by serious medical conditions, it is most often caused by the diet and some foods or ingredients you are intolerant to. Here are 11 proven ways to reduce or eliminate bloating. 1. Don’t Eat Too Much at a Time Being stuffed can feel like being bloated, but the problem is that you simply ate too much. If you’re eating big meals and tend to feel uncomfortable afterwards, then try smaller portions. Add another daily meal if necessary. A subset of people who experience bloating don’t really have an enlarged stomach or increased pressure in the abdomen. The issue is mostly sensory. A person with a tendency to be bloated will experience discomfort from a smaller amount of food than a person who rarely feels bloated. For this reason, simply eating smaller meals can be incredibly useful. Chewing your food better can have a two-fold effect. It reduces the amount of air you swallow with the food (a cause of bloating), and it also makes you eat slower, which is linked to reduced food intake and smaller portions. Bottom Line: People who experience bloating often have increased sensitivity to food in the stomach. Therefore, eating smaller meals can be very useful. 2. Rule Out Food Allergies and Intolerances to Common Foods Food allergies and intolerances are relatively common. When you eat foods that you are intolerant to, it can cause excess gas production, bloating and other symptoms. Here are some common foods and ingredients to consider:
Bottom Line: Food allergies and intolerances are common causes of bloating. Common offenders include lactose, fructose, wheat, gluten and eggs. 3. Avoid Swallowing Air and Gases There are two sources of gas in the digestive system. One is gas produced by the bacteria in the gut (which we’ll get to in a bit). The other is air or gas that is swallowed when you eat or drink. The biggest offender here is carbonated beverages (soda, or fizzy drinks). They contain bubbles with carbon dioxide, a gas that can be released from the liquid after it reaches your stomach. Chewing gum, drinking through a straw, and eating while talking or while in a hurry, can also lead to increased amounts of swallowed air. Bottom Line: Swallowed air can contribute to bloating. A major cause is carbonated beverages, which contain gases that are dissolved in the liquid. 4. Don’t Eat Foods That Give You Gas Some high fiber foods can make people produce large amounts of gas. Major players include legumes like beans and lentils, as well as some whole grains. Try keeping a food diary to figure out if certain foods tend to make you more gassy and/or bloated than others. Fatty foods can also slow down digestion and emptying of the stomach. This can have benefits for satiety (and possibly help with weight loss), but can be a problem for people with a tendency to bloat. Try eating less of beans and fatty foods to see if it helps. Bottom Line: If certain foods make you feel bloated or give you gas, try cutting back or avoiding them. Eating fatty foods can also slow digestion and may contribute to bloating in some individuals. 5. Try a Low FODMAP Diet Irritable bowel syndrome (IBS) is the most common digestive disorder in the world. It has no known cause, but is believed to affect about 14% of people, most of which are undiagnosed. Common symptoms include bloating, abdominal pain, discomfort, diarrhea and/or constipation. The majority of IBS patients experience bloating, and about 60% of them report bloating as their worst symptom, scoring even higher than abdominal pain. Numerous studies have shown that indigestible carbohydrates called FODMAPS can drastically exacerbate symptoms in IBS patients. FODMAP stands for Fermentable, Oligo, Di-, Mono-saccharides And Polyols. A low-FODMAP diet has been shown to lead to major reductions in symptoms such as bloating, at least in IBS patients. If you have problems with bloating, with or without other digestive symptoms, then a low-FODMAP diet may be a good way to fix it. Here are some common high-FODMAP foods:
Bottom Line: Carbohydrates called FODMAPs can drive bloating and other digestive symptoms, especially in people with irritable bowel syndrome. 6. Be Careful With Sugar Alcohols Sugar alcohols are commonly found in sugar-free foods and chewing gums. These sweeteners are generally considered to be safe alternatives to sugar. However, they may cause digestive problems, because they tend to reach the bacteria in the large intestine, which digest them and produce gas. Sugar alcohols are actually FODMAPs as well, so they are excluded on a low-FODMAP diet. Try avoiding sugar alcohols like xylitol, sorbitol and mannitol. The sugar alcohol erythritol may be better tolerated than the others, but it can also cause digestive issues in large doses. Bottom Line: Sugar alcohols can cause digestive issues such as bloating, especially when consumed in large doses. Try avoiding sugar-free chewing gums and other sources of sugar alcohols. 7. Take Digestive Enzyme Supplements There are certain over-the-counter products that can be useful. This includes supplemental enzymes that can help break down indigestible carbohydrates. Notable ones include:
In many cases, these types of supplements can provide almost immediate relief. Bottom Line: Many over-the-counter products can be useful against bloating and other digestive problems. These are usually digestive enzymes that help break down certain food components. 8. Don’t be Constipated Constipation is a very common digestive problem, and can have many different causes. Studies show that constipation can often exacerbate symptoms of bloating. Getting more soluble fiber is often recommended for constipation. However, increasing fiber needs to be done with caution for people who have gas and/or bloating, because fiber can often make things worse. You might want to try taking magnesium supplements, or increasing your physical activity, both of which can be effective against constipation. Bottom Line: Constipation can exacerbate bloating symptoms. Increased magnesium intake and physical activity can be effective against constipation. 9. Take Probiotics Gas produced by the bacteria in the intestine is a major contributor to bloating. There are many different types of bacteria that reside there, and they can vary between individuals. It seems logical that the number and type of bacteria could have something to do with gas production, and there are some studies to support this. Several clinical trials have shown that certain probiotic supplements can help reduce both gas production, as well as bloating, in people with digestive problems. However, other studies showed that probiotics can help reduce gas, but not symptoms of bloating (. This may depend on the individual, as well as the type of probiotic strain used. Probiotic supplements can have numerous other benefits, so they are definitely worth trying out. They can take a while to start working though, so be patient. Bottom Line: Probiotic supplements can help improve the bacterial environment in the gut, which can help reduce symptoms of gas and bloating. 10. Peppermint Oil Can Help Bloating may also be caused by altered function of the muscles in the digestive tract. Drugs called antispasmodics, that can help reduce muscle spasm, have been shown to be of use (33). Peppermint oil is a natural substances that is believed to function in a similar way (34). Numerous studies have shown that it can reduce various symptoms in IBS patients, including bloating . Peppermint oil is available in supplement form. Bottom Line: Peppermint oil has been shown to be effective against bloating and other digestive symptoms, at least in IBS patients. 11. See a Doctor to Rule Out a Chronic and/or Serious Condition If this problem persists, causes severe problems in your life or becomes a lot worse all of a sudden, then definitely see a doctor. There is always the possibility of some chronic and/or serious medical condition, and diagnosing digestive problems can be complicated. However, in many cases, bloating can be reduced (or even eliminated) using simple changes in diet. By Kris Gunnars Have you went on one too many low calorie-starvation diets? Have you jumped on and off the detox and fasting bandwagons. Are you finding it more and more difficult to lose those extra stubborn pounds. If so, you may have caused some metabolic damage to your system. At this point it can be extremely difficult to achieve the weight loss that you desire, but not impossible. The good news is, metabolic damage can be repaired. All it takes is the right combination of metabolism stimulating nutrition and exercise. While you can repair your metabolism, the results are not going to be “overnight.” You will have to give it a little time. If you are consistent and diligent about sticking with all the metabolism boosting strategies, within 3 weeks your metabolism will start to become more efficient. Within 6-8 weeks, it should be up and running smoothly. The repair process is about simply tweaking your eating habits so you’re consuming less junk (processed foods, refined sugars, and foods loaded with saturated fat and/or sodium) and adding more fresh fruits and vegetables, whole grains, lean meats, and low-fat dairy products. The other huge part of your repair program is about incorporating exercise into your weekly routine. It can be any type of activity, just get moving! Together these nutrition and fitness strategies will help you get your metabolism back to burning off fat! Here are 7 ways to repair your metabolism: 1) Meal frequency: Eat 5-6 small meals per day 2) Meal timing: Eat approximately every 2-3 hours 3) Sufficient caloric intake: Maintain a small calorie deficit and avoid starvation-level diets (suggested safe levels for fat loss: 2100-2500 calories per day for men, 1400-1800 calories per day for women; adjust as needed) 4) Food choices: Select natural, unprocessed foods with high thermic effect (lean proteins like chicken, turkey, egg whites and fish. Also all green vegetables,and other fibrous carbs) 5) Cardio training: If you really want to get a metabolic boost make sure you amp up the intensity! Walking and low intensity cardio is fine, but higher intensity exercise will stimulate your metabolism even more! 6) Weight training: Concentrate on the basic exercises that include the largest muscle groups or use the entire body as a unit (squats, dead-lifts, chest presses, rows and core-activation exercises) will have a much greater metabolism stimulating effect than isolation exercises. 7) Metabolism boosters: Add some metabolism boosting agents to your daily eating plan. Add hot spices like cayenne or black peeper to your meals. Have some green tea with lemon for your drink. Add some cinnamon to your smoothies. These little extras can actually aide in fat burning by keeping your metabolism revved up and your blood sugar levels even. If you want to get your metabolism fired up be consistent and patient, and you will see results. 5 REASONS CARB RESTRICTION IS A MUCH BETTER WEIGHT LOSS STRATERGY THAN RESTRICTING CALORIES AND FAT3/1/2015 Here’s why restricting carbohydrates is a much better weight loss stratergy than restricting calories and fats: 1. Just about every reliable study done on weight loss has shown a carb restricted diet to either match or perform better as a weight loss method than a fat restricted diet. 2. Because you are not in a state of semi starvation as with relying on calorie restriction alone, you are not left constantly hungry; this makes keeping weight off much easier as you do not have to battle with hunger, a fight you will always eventually lose. 3. “Carbohydrate is driving insulin is driving fat storage” -Carbohydrates cause blood sugar to rise far more than protein, which has minimal impact, and fats, which have absolutely none. Increased blood sugar equals increased amounts of the fat-storing hormone insulin. 4. We do not actually need carbohydrates to survive! There are 3 types of foods; carbohydrates, proteins and fats. You cannot live without fats and proteins; they are needed to build hormones, muscle and strengthen the immune system, along with many other functions. Carbohydrates have no physiological requirement in the body. 5. Adding fats to your foods is a great way to add flavour, which makes complience with the diet much more likely. Most people can lose weight effectively by controlling their carbohydrate intake alone; if you still struggle to lose weight, restricting your callories should be your next step whilst still maintaining your carbohydrate restriction. |
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