Experts now recommend that people who want to lose weight start increasing their physical activity. Just being more active in general (such as climbing the stairs instead of taking the elevator or moving around instead of sitting still), are things that effectively burn calories and reduce body fat. A half-hour aerobic workout accounts for far less energy expenditure than regular movement in the office or at home.
While some diet products and commercial diet programs do work for some people, statistics show that people on these products often regained the weight they lost. People who diet without exercising often get fatter with time. Although your weight may initially drop while dieting, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as fat. To avoid getting fatter over time, increase your metabolism by exercising regularly.
What about those weight-reducing cortisol blocker supplements? Do they work?
Weight gain (or loss) is a very complex process in the human body. What we eat, hunger and satiety, blood sugar, genetic tendencies, emotional stress and exercise are only a few factors determining our ability to control our weight. Dozens of hormones, including cortisol, along with other chemicals, come into play.
Cortisol is produced in the adrenal gland and is known as a stress hormone because levels increase in response to emotional and physical stress. It is also involved in the regulatory system for blood sugar and blood pressure control. Emotional stress often plays a role in weight gain—that is, some people respond to stress and depression by overeating. And since obesity and high cortisol levels seem to go together, the next question is whether cortisol is to blame. In one study, participants reacting to stressors showed high cortisol levels, which resulted in them consuming more calories on the stress day compared to those who had a low reaction to the stressors. These results suggest that psycho-physiological response to stress may influence subsequent eating behavior. So it sounds like if you can block cortisol production, you’d lose weight, right? Well, despite cortisol/weight loss studies that look promising, the fact remains that the association between stress hormones and weight gain is still a theory. More important, there's no evidence that blocking cortisol results in weight loss. THERE IS NO MAGIC WEIGHT-LOSS PILL!
Which foods can help rev up fat burning?
We’ve heard that green tea is thermogenic, that is, it helps burn more fat. The fact is that it only gives your metabolism a tiny boost, especially in the minute quantities found in weight loss products. The most thermogenic foods are high in protein such as fish, lean meat, turkey, and chicken. But if you want to turbocharge your metabolism, these foods must be combined with green vegetables, whole grains, and essential fats. Also, try to avoid or eat a lot less refined carbs.
What about calcium supplements or dairy products to boost weight loss?
A few years ago, there was a lot of hype about dairy products and calcium having the ability to help boost fat burning. There is some evidence that supports an increase in calcium intake with weight loss, however alone increasing calcium will not make a significant difference.
Walk off the fat!
Walking is one of the best exercises for strengthening bones, controlling weight, toning the leg muscles, maintaining good posture and improving positive self-concept. To lose weight, it's more important to walk for time than speed. Walking at a moderate pace yields longer workouts with less soreness - leading to more miles and more fat reduction on a regular basis. High intensity walks on alternate days help condition one's system. But in a walking, weight-loss program, you are not required to walk an hour every day as some people would have you believe. Also remember to combine your exercise with a balanced diet. Exercising without such a diet is no more beneficial than dieting without activity. |
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