Originally Published on: Aug 11, 2016– 20:53 by A-G @ soultranslations.com
Things To Keep In Mind
- Slim- not always means optimal health (metabolic dysfunction could happen if not following appropriate diet).
- Excess weight- significantly raises possibility of health problems.
- Childhood obesity- huge concern.
- Obese children- prone to suffer the consequences much earlier in their adult life.
- Metabolic dysfunction caused by obesity (ex.: insulin and leptin resistance) causes inflammation.
- Inflammation causes other health problems: hypertension, heart disease and stroke, gallbladder disease, cognitive decline, dementia, Alzheimer’s, kidney disease, non-alcoholic fatty liver disease (NAFLD).
Reasons Why Diets Usually Fail
- Ineffective and/or unsustainable approach.
- Many create metabolic and mitochondrial dysfunction.
- Some ineffective weight loss strategies: calorie counting (not all calories are the same), starvation diets, exercise alone.
Keys To Long-Term Weight Management
- Healthy metabolism and mitochondrial function.
- Physical movement.
- Standing- better than just sitting. Burn calories and activates the muscular and cellular systems that process blood sugar, triglycerides, and cholesterol, which push fuel into the cells and radically decrease the risk of diabetes.
- Walking- even better than standing.
Keys To Making A Metabolic Switchover
- Go slow.
- Drastically cut intake of sugar.
- Intermittent fasting- can speed up transition from burning sugar to burning fat as the primary fuel.
- Quality of food- eat real food, as close to natural as possible (whole, organic, cooked from scratch).
- Ratio of carbs, fats and protein.
- Increase physical activity- stay active and avoid sitting.
Factors That Affect Weight Loss
- Huge amount of activity required to burn excess calories.
- Ex.: Single McDonald’s Big Mac- men more than 40 minutes of cardio, women just over 50 minutes. Large French fries with that- another 40 minutes of cardio for men and 48 minutes for women. Can of soda- add another 12 to 14 minutes of cardio for men and women. For the previous meal- at least 1 1/2 hours of moderate to intense exercise.
Lack Of Physical Activity
- More than half of Americans over 18 never engage in any vigorous physical activity lasting 10 minutes or more per week.
All Calories Are Not The Same
- Metabolically harmful calories- Net carbs= total carbohydrates minus fiber.
- Optimal health and disease prevention- Net carbs below 40 or 50 grams per day (all forms of sugar and most grains, which turn into sugar).
- Different nutrients cause different hormonal responses (determines how much fat will be accumulated).
- Calories of concern- promote overeating, etc.
- Processed fructose
- Refined sugars
- Processed foods
- Beneficial calories- decrease hunger.
- Whole vegetables
Thermic Effects of Nutrients Impact Their Caloric Value
- The mount of energy your body uses to break down the nutrient impacts the effect of calories.
- “Calorie in” count may be identical, but your body will burn off more of the protein calories than the carb calories.
- Your body self-regulates its energy expenditure based on available energy.
- Food- other metabolic effects that can slow down metabolic rate.
- Things to consider:
- Calories from fiber-rich carbs (Ex.: vegetables) are very low in net carbs and provide valuable vitamins, minerals and fiber that nourish the gut microbiome.
- At least half of total carbs should be fiber (not digested and broken down into sugar).
- More healthy fat (grass-fed butter, olives and olive oil, coconut oil, avocados, raw nuts, macadamia, pecans, and pastured eggs).
- Moderate protein intake.
- Things to consider:
Your Fat-Burning Ability Impacts Your Calorie Requirements
- Most people have impaired enzymes to burn fat (insulin and leptin resistant).
- Once your body is well-adapted to burning fat as its primary fuel, it becomes very efficient at burning calories derived from fat.
- Dr. Mercola. Can Standing Promote Weight Loss, and How Much Movement Does It Take to Burn Off Your Favorite Junk Food? July 15, 2016