Little-Known Facts About Obesity

Obesity is one of the most prevalent health concerns of the majority of the US population. According to the statistics furnished by the Centre for Disease Control and Prevention, around one-third of US adults are overweight. It is a root cause of many diseases. From cardiovascular issues to glucose levels in the blood, obesity contributes to the many health issues that we face in America today.

Being overweight is underlined by excessive fat accumulation in the body and the area which gets more traction than anywhere else is the abdominal region. People suffering from obesity are more worried about the numerous layers of adipose tissues around their abdomen, commonly known as love handles.

Obesity in general and belly fat, in particular, can also have negative side effects on your psychological health. Losing confidence and avoiding social interactions due to the concern of having an ‘imperfect’ body and appearance can affect your life in more than one way. In this article, we will outline some popular and little-known facts associated with belly fat to improve your understanding of the subject.

Belly Fat is the Most Dangerous Among All

Although all types of excessive body fats are bad for your health, it is comparatively more harmful than the others, because the abdominal adipose tissues are rich in chemicals and compounds that can aggravate the issues of diabetes, cholesterol and blood pressure.

It’s Not Just About Cutting Down Your Calories

Many people try to shrink their waist by cutting down the intake of their daily calories and there are many ways to do this. Excluding the excessive amount of calories from your diet is important to remain fit and healthy, but it doesn’t ensure you will get rid of your belly fat.

The nature of the food you are consuming to fulfill your calorie needs also sets the course of belly fat reduction. Science has established that calories taken from whole grains are healthier than the ones taken from processed wheat and barley. So if you want to reduce your belly fat, reduce your calorie count not just by eating less, but also by consuming healthy food.

Condiments are Helpful in the Fight Against Belly Fat

Aside from enhancing the flavor of meals, certain condiments can also aid to shed your belly fat. For instance, apple cider vinegar has been studied for its effects on people striving to lose those extra pounds. A group of people who are regularly consuming apple cider vinegar along with their diet and exercise routine was successful in reducing more belly fat than the group that was not consuming it.

Belly Crunches are Not the Answer

There is a widespread misconception that crunches can help you in getting rid of belly fat. This routine is good for making your abdominal muscles strong. However, you would be disappointed if you are exhausting yourself by crunching to lose excess weight in your stomach area. Yes,the exercise in itself will help you to lose calories, but then try aerobic exercises instead of crunches if that is what you are looking to do. 

More Sitting Means More Body Fats

There’s an expression ‘Sitting is the new cancer’. If your lifestyle involves more sitting hours then it’s just a matter of time, you are more prone to acquiring additional weight. One can notice that many adults with desk jobs suffer from pot bellies, thanks to the fat accumulated around the abdomen. If you are entangled in a situation where you are required to sit for extensive hours, then add few minutes of aerobic exercises in your daily routine to offset the harmful effects of sitting.

Brisk walking, jogging, swimming or any gym activity can help you in maintaining this routine. Pick the one which you can easily accommodate in your everyday schedules.

Green Tea Aids in Losing Belly Fat  

Green tea is also a good catalyst for losing weight. However, make sure that you are not just relying on the benefits of green tea. A healthy, low-calorie diet and increased physical activity are essential to reaping the benefits of green tea for burning the fat off.

Obesity in the Abdominal Region Should be Measured in Length  

It sounds strange but if you want to effectively get rid of belly fat, then measure its reduction in inches instead of pounds. Measurement of your waist is a more precise way to gauge the success of your belly fat loss.

Number of Meals is not Proportional to the Amount of Belly Fat

Many people starve themselves in order to reduce the inches around their waist. However, the truth of the matter is that you can eat six meals a day and still shed abdominal fat. But these meals should be small in size and must be filled with healthy nutrients.

Stress is a Belly Fat Facilitator

Aside from taking its toll on your mental health, stress is also a facilitator in accumulating a layer of fat around your belly. It is physiologically underlined by the increased levels of cortisol in the blood circulation. This fight-or-flight hormone provokes untimely cravings for foods rich in fats and calories. For that reason, people with stressful lifestyles may suffer from obesity and pot bellies.

Is Belly Fat a Promoter of Metastasis?

Other than the above-discussed facts associated with belly fat, a recent research shows that it can also promote the development of cancerous tumors in the abdominal region. According to a study published in the Journal named Trends in Immunology, the layer of fat protecting vital organs in the abdominal region can turn into a threat in case of increased belly fat.

Greater omentum 1
This layer called omentum generally serves homeostasis by inducing inflammatory reactions to heal internal wounds. However, if omentum is covered by more adipose tissues in terms of belly fat then it might provide a sanctuary for cancer cells against the body’s immune response especially in case of ovarian and gastrointestinal cancers. Scientists are still working on the role of omentum and belly fat on the metastasis of cancer tumors. If this research gets substantiated further, then it will be another addition to the long list of detrimental effects of excess fat on the body.

Getting rid of belly fat is not an unattainable task. With the help of determination and effective measures to mend your unhealthy lifestyle habits, you can most certainly get in shape.

A Comparative Analysis of Popular Diet Plans

Apple with tape measure around itFitness should never be taken for granted. People are inclined to follow the latest fad in hopes of shedding a few pounds. However, if they do not make wholesale changes, they are likely to gain weight again.

A better formula to follow is to improve your lifestyle. Ideally, this includes a good diet and reasonable exercise. While an adequate exercise regime is vital and can help reduce the risk of illness, the importance of a proper diet cannot be overstated.

“Abs are made in the kitchen” is a quotation you may have either read somewhere or heard if you’ve ever been to the gym or spoken to a fitness guru. The crux of this quote is that a diet is supremely significant, perhaps even more so than exercise.

Nevertheless, we can compare mainstream diet plans to decide if they are actually worth your time.

Atkins

 

Woman showing how much far she lostThe concept of dieting is defined as a routine where you monitor and control what you eat in order to lose, gain or maintain your weight. You can set yourself targets in terms of potential weight and eat accordingly.

Before we proceed, we need to understand that in nutrition, there are three main classes: carbohydrates, protein, and fat. Each of these can be discussed in detail but it is immaterial to the differences.

One popular diet ‘plan’ is Atkins. Coined by Doctor Robert Atkins in the 1960’s, it involves a meal plan that is heavy on proteins and fat but contains virtually no carbohydrates. The basic idea is to consume greater quantities of the first two, which will help you avoid carbohydrates. It is expected that this will diminish your appetite over time.

Plate of eggs, strawberries and blueberries
Photo: photosofalifetime.com

The Atkins diet is divided into four phases. The primary step also called the induction stage, is to set a limit and consume only 20 grams of carbohydrates in a day. On the other hand, you must increase the quantities of protein you eat. Protein-rich foods include red meat, fish, and eggs. Fats included in the plan include dairy products like milk. However, starch-heavy foods, nuts, and caffeine are all prohibited.

You must adhere to these principles for at least two weeks. Achieving this target helps to lose weight faster since the body is subjected to an abrupt adjustment. The other three phases involve gradually reintroducing carbohydrates back into your diet once you are close to your expected weight. You can expect to shed up to 15 pounds in the first two weeks and four to six pounds in the following phases.

One of the benefits of Atkins is that it keeps you motivated early on since the initial weight loss is significant. This encourages a person to remain disciplined in his/her approach. The diet also cuts your intake of processed food, which is better for your health. It can also reduce the risk factor for developing diseases like cholesterol, sugar, and blood pressure.

Potential disadvantages are that it may cause fatigue and headaches. It will reduce the amount of fiber in your body as well as decrease your calcium levels.

Paleo

 

Meatballs
commons.wikimedia.org
Adopting a prehistoric diet from the Paleolithic era millennia ago includes a reliance on basic foods. This also explains how both names given to this diet are derived.

Our hunting ancestors were reliant on anything they could catch and make with their bare hands, for instance, meat, fish, fruits, and nuts. Alternatively, this also means processed meats; wheat, dairy, and sugar are off the menu.

This method is generally regarded as being high on proteins and low on carbohydrates.  Since there is no fixed plan, variations can be made to include a greater quantity of carbohydrates.

Omitting processed meals from your diet means a reduction in your calorie intake, which immediately helps in losing weight. The diet includes more foods that have ample nutritional value. If you abide by the Paleo diet, it will allow more flexibility since users generally follow an 80/20 rule, where they should follow the diet eighty percent of the time.

Moreover, there are no fixed meal plans, since the diet of cavemen was never accurately recorded. Paleo is not ideal for vegetarians since it has high portions of meat. Dairy products like milk are essential parts of a balanced diet but this plan discourages their consumption.

Dukan

 

Named after its creator, a French doctor named Pierre Dukan is another low carbohydrate and high protein diet. Like Atkins, this is also split into four stages.

Phase one, which is known as the attack phase, lasts for ten days when followers must consume lean proteins from a premeditated list. A small intake of oat bran and a minimum of six glasses of water is obligatory. However, unlike Atkins, the Dukan diet bans vegetables outright and narrows fat intake in the first stage.

The remaining three steps are called cruise, consolidation, and stabilization respectively. How long you stay in each will depend on how much weight you intend to lose.

Users’ weight level drops quickly like Atkins, which can encourage them to carry on. Dukan is easy to follow and there is no need to count calories. Additionally, a vast number of foods are permitted, especially in the first phase of Dukan.

On the other end of the spectrum, it can be hard to sustain the diet since it causes exhaustion and nausea since you are cutting a majority of carbohydrates, which means the body may need time to adjust.

Weight Watchers

 

This plan is based on an exchange or points system called SmartPoints. Foods are assigned points value and carbohydrates, proteins, and fats are factored in.

Weight Watchers is basically a calorie control measure where no limitations are placed on followers, as long as they remain below the point threshold determined by the system. The process is more thorough as meetings and weigh-ins are scheduled regularly. The diet can help you lose about two lbs a week.

The advantage of Weight Watchers is that no food is banned, which means no great adjustment needs to be made. The plan is not restrictive and advocates balance. The concept of safety net points means you can make exceptions and indulge in your favorite food without guilt.

The drawbacks of the diet are that in the beginning, understanding and following the points system can be as taxing as counting calories. People may be unable to attend frequent meetings as well. Also, Weight Watcher branded foods are suggested, which are more expensive than other value brands.

A Mixed Approach to Losing Weight

 

You might want to consider a holistic approach. This plan involves the discipline of the mind and body and is usually managed by a doctor or nutritional professional. Many people have succeeded in using this plan. You can learn more about holistic medicine here.

In conclusion, it is obvious that every diet plan has its benefits and shortcomings. A significant aspect of such plans is that excessive weight is lost in the short term, but if you’re not careful in the long term, you may regain it. Therefore, above all, a healthy and balanced lifestyle is encouraged.

How About DIY – Do It Yourself?

Vegetables

An alternative to all of the above is DIY. All it takes is a schedule of healthy foods to eat each day, exercise, and the proper discipline and you’re in! Follow these steps to ensure you’re on the right track!

The Case of the 67-Year-Old Man

In one case, a 67-year-old man, 5’6″ in height and weighing 187 lb, decided to not follow any diet plans. Instead, he decided to simply adapt to a natural routine of eating the right foods and avoiding the bad ones.

Breakfast

Previously he was eating for breakfast high-calorie cereal and sometimes a bagel with it and coffee with regular milk with a sweetener. He also had some fruit with the cereal, such as blueberries and/or strawberries.
Now he bypasses the cereal and just has a low-calorie toasted English muffin with low-calorie butter and Stevia for the sweetener, which has zero calories.

Lunch

This is where the weight loss plan really takes the punch. The man used to have big lunches. Cheeseburgers he would make at home or high-calorie frozen dinners and sometimes, he would go out to a fast food restaurant or the local pizza shop. Not to mention he included a glass of soda with every meal!

Now that all stopped. He currently has a light meal consisting of some tuna with a vegetable salad he would make himself or with friends or just a nutrition bar or equivalent. And to drink, just water.

Friends making a salad together
Photo: iStock

Dinner

Here he would splurge, but not a big-time splurge. Maybe just a small spaghetti dinner with a couple of meatballs or possibly a cheeseburger or go out to dinner with his wife for some turkey or chicken dinner, but watching the calories.
Other times, he would just have a vegetable salad, maybe some fruit with it, and just water to drink to accelerate the process.

Late Night Snacks

He would avoid this altogether or just have something light.

Exercise

Illustration of man doing a plank exercise
Image by Mohamed Hassan from Pixabay

The man would exercise daily, but not extreme or even heavy exercising. He would simply walk around the block at a pace just above simple walking. Other times he would go to the mall and walk around, taking the stairs to go to other floors.

He also came up with a unique exercise. Since he is retired, he would pick up his nine-pound Maltese and walk with her around the house, as well as go up and down the stairs a few times.

He would do all or any of these routines for about 15-20 minutes or until he would feel his heartbeat increase, then work out a little more and then stop. He stops not because he has a heart condition, but because he knows that that’s when his metabolism is working at its best; however, he doesn’t want to overdo it due to his age. Of course, younger people could exercise longer if they choose.

Case Conclusion

The bottom line is that this person stopped eating those high-calorie meals and drinks, specifically, avoiding high-calorie meals for breakfast and lunch and sometimes for dinner. Avoided soda at all costs and drank water instead – he also increased his water consumption by three-fold.

He also exercised and made sure he had the required eight hours of sleep.

The result – He began losing between 1/4 – 1/2 pounds per day and is currently weighing 179 lbs just after four weeks. He believes that the weight loss is disproportional, meaning that he has been losing more because he is not eating high-calorie foods and drinks and less because he is eating the right foods, but he also knows that both are important!

The man has a simple expression for his weight loss:
It’s not about what you eat, it’s about what you don’t eat!

Note: The above true scenario is working for this gentleman, but might not work for everyone, as each person’s health condition, metabolism and age should be taken into account. It is best to talk to your medical professional if you are going to change your diet and/or exercise to be on the safe side.

Summary

Of course, there’s no guarantee that any of these will work if there are other factors involved with your physical or mental health; such as, if you are pregnant, elderly, or have an immune deficiency disorder. In cases such as these, you should consult with your doctor before proceeding.

Whatever diet you choose, any of them are worth the try and many people swear by them, so get your diet shows on and start running!

 

Energy Draining Foods


”Man with energy level meter"
Photo by graficallyminded – yayimages.com

It has been a widespread perception that all foods help in increasing our energy levels, which in turn aids our bodies in performing our daily activities more efficiently. But that is not the case in today’s world.

Have you ever felt lethargic after devouring certain foods and imbibing certain drinks? If yes, this languid feeling is an indication that your energy levels have dipped considerably following the ingestion.  There are certain foods and drinks that can lead to this feeling.

Today, with the commercial food establishments vying towards creating more and more processed foods, we must be vigilant in selecting the right foods that will effectively aid in strengthening our metabolisms and energy levels. Let’s take a look at what foods we should avoid:

Processed Grains

Variety of whole grains
Variety of Grains

We all know the bad effects of that processed grains have on weight and the digestive system. But the negative effects don’t end here. These grains, highly enriched with carbohydrates, are also responsible for draining the stamina out of our systems. Even though this food is packed with energy in the form of high caloric content, in actuality, the processing in the body results in contrary results.  

There are two important factors to which bread, rice and pasta made of processed grains are energy drainers.  

They Quickly Raise the Blood Sugar Level

Processed grains lack the outer fibrous layer called bran. The insufficient amount of fiber in the processed flour makes them easily digestible and consequently, the glucose content is quickly absorbed into the bloodstream.

This happens in a very short time window and raises the sugar levels in the blood. To regulate this and to revert the glucose levels back to their healthy state, insulin is secreted from the liver cells. All this activity needs energy and as a result, the person may feel drowsy once the blood sugar gets in its normal range.  

Make sure you look for the label that confirms the grains inside the food item contains the bran and germ nutrients required for healthy digestion, sufficient antioxidants and energy level support.

Devoid of Nutrients Help in Increasing Energy Levels

The germ of a grain is also removed during processing. It contains several beneficial micronutrients that act as catalyzing elements in the physiological reactions to yield energy. For instance, Vitamin B plays an integral role in harnessing energy in the body but this vital nutrient is absent from processed grains because no germ is present in them. Learn more here.

Alcohol-based Drinks

Alcohol-based drinks are usually consumed for their relaxing effects. The concept of sipping wine while having dinner entails that consumption of alcohol helps with better sleep. However, this is a half-truth.  Consumption of alcohol, if it goes beyond a certain level, can make you feel restless and drained throughout the next day.

Alcohol increases the sleeping hours of the body from what is actually healthy and enough. Therefore, getting too much in your system, particularly during night can ruin the following day.  

Food Items with Added Sugars

Added and excessive sugar can be detrimental to human health in many different ways. One of the least known facts about the consumption of foods with added sugar is their draining effects on the energy levels of the body. They affect the energy level the same way that we have discussed in the section of processed grains.

Most of us have a habit of starting off our day with breakfasts containing packaged fruit-based cereals. People think of it as a healthy dietary routine. However, that’s not quite the case. Many of these off-the-shelf cereal products are rich with added sugars in the form of artificial fruit flavors. The amount of fiber present in such products is at an insignificant level. Therefore, these cereals do more harm than good.

Similarly, flavored yogurt and fruit juices are also considered healthy but they drain energy in the same manner as with any food item with added sugar. Sugary foods are also known to increase the craving for more meals. So, consuming all these foods and drinks items that are supposed to be healthy can trap the body into an endless cycle where you would constantly feel drained.

Excessive Consumption of Tea and Coffee

Tea and coffee are the most popular caffeine-based drinks. Caffeine is a psychoactive substance known for its stimulant effects. It also helps in temporary spiking the energy levels in the body. However, over-relying on such drinks to make you feel energized can become counterproductive.

If you are not taking care of your diet and sleep and just trying to maintain your energy levels with coffee and tea, then you are making things difficult for a long run. With excessive administration of caffeine in one form or the other, the body can develop a tolerance for its effects. Therefore, when an individual doesn’t get her coffee on time, she may suddenly start to feel exhausted. Furthermore, over-dependence on caffeine can disrupt your sleep cycle, another factor which also plays a part in draining the energy from the body.

Fried foods

Fried foods particularly the junk ones that we always love to munch on contain attributes that make the digestive system perform its function at a slow pace:

  • They are rich in fats
  • Fiber content is non-existent

This decelerated activity of the stomach gives way to a delay in the delivery of energy usually anticipated after a meal. Fried foods are also devoid of ample amount of micronutrients, which are a precursor of many bodily reactions that produce energy.

Fried junk foods are not just heavy on your pocket and make you fat. They are also not good if you have to indulge in the activities that need energy after consuming the food.

Low-calorie dietary choices

Food items with low caloric values are very popular among people who want to eat well and maintain a healthy BMI. However, getting overboard with such foods can impose negative effects on your body. Depriving your body of the number of calories necessary for everyday activities can have detrimental effects on the hormonal mechanism and metabolism, resulting in drained energy levels.  

Summary

Try to stay away from processed grains and look for the label that confirms the food items have the required nutrients. Avoid sugary items whenever possible and stay away from fried food items.

Paleo Diet—The Eating Habits of Prehistoric Men

Losing weight with the Paleo diet

According to the statistics, nearly 70% of the US population is obese or overweight, thanks to an unhealthy eating regimen and decreased physical activities. These alarming circumstances prompted many concerned parties (nutritionists, food scientists, etc.) to come up with diet plans and routines that can limit the harmful impact of recent times by convincing people to eat healthily.

Therefore, many dieting plans and routines have been planned out in recent years and one of the popular among them is the Paleo diet. Here, we will discuss the salient features of this diet routine.

The Paleo Diet- Eating Habits Come Full Circle

The Paleo diet, referred by the terms the Stone Age diet, the Caveman diet and primal diet, is based on a simple rationale that humans should revert to the eating behavior of a caveman, the most ancient ancestor of the human race.

By adopting the eating habits of his ancestors, the modern human can get back to a healthy lifestyle which is not crammed with diseases and other physical and mental complications. Humans of the Stone Age would eat vegetables, fruits, meats and seafood and therefore the Paleo diets are also premeditated around the same eating commodities.

Back to Basics Flyer
Photo by onephotoyayimages.com

Scientific Rationale Given to Adopt This Diet Plan

Genetics of modern human has been evolved through the time with food items eaten by humans in his primitive phase. That’s why, to maintain the balance of health against evolutionary pressure, it is imperative to adopt the eating habits of our prehistoric forefathers.

What to Eat, what not to Eat?

Many nutritionists also call the Paleo diet a dietary routine without any carbohydrates. Because most of the food items rich in this macronutrient are not allowed to eat in this eating regimen. Let’s try to outline some of the food items that are allowed and prohibited in this diet plan.

Paleo Foods

  • All type of lean meats and seafood are allowed in the Paleo diet
  • Fresh organic fruits and green vegetables such as green beans, asparagus, lettuce, cabbage and broccoli can also be consumed
  • Only plant-based oils such as coconut, olive and grapeseed oils can be used in the making of Paleo dishes
  • Except for peanuts, all other nuts can become a part of a Paleo diet chart

Foods That Can’t be Included in a Paleo Diet Chart

  • All variety of grains whether its wheat, barley or rice are not allowed to eat in the Paleo diets. A large chunk of modern foods (bread, pasta, rice dishes, cereals) are made of grains and this diet plan excludes all of them from your daily diet.
  • All the vegetables rich in starch are also prohibited in the Paleo diet. For instance, potatoes and corns, a major ingredient of many recipes can’t be consumed if you are following the Paleo diet.
  • All the beans and legumes, which became part of human diet just few hundred ago are also not permissible in the Paleo diet plan.
  • Since caveman didn’t consume dairy products, therefore milk, yogurt, cheese and other dairy derivatives are not allowed.
  • Meat with high-fat content and process food rich in Trans fats are also excluded from your diet
  • Processed sugar and salty foods are also not allowed in the Paleo diet plans.

From the above-given list, it is evident that most of the food items considered Paleo foods have scientifically proven benefits for human health. But there are some foods which are healthy but still can’t be consumed in the Paleo Diet (dairy products). This is the reason why some nutritionists don’t advocate the complete adoption of this diet regimen. In the next article, we will look into the benefits and side effects associated with this diet plan.