Contents

Effects on serotonin, blood sugar regulation, and more!Although the above would probably be the major mechanisms by which whey could help the dieter, there are several secondary effects of whey that may assist in weight loss. For example, wheys effects on serotonin levels. Serotonin is probably the most studied neurotransmitter since it has been found to be involved in a wide range of psychological and biological functions. Serotonin ( also called 5-hydroxytryptamine or ...

The Whey To Weight Loss (Part II)

The Whey To Weight Loss (Part II)Effects on serotonin, blood sugar regulation, and more!Although the above would probably be the major mechanisms by which whey could help the dieter, there are several secondary effects of whey that may assist in weight loss. For example, wheys effects on serotonin levels. Serotonin is probably the most studied neurotransmitter since it has been found to be involved in a wide range of psychological and biological functions. Serotonin ( also called 5-hydroxytryptamine or 5-HT) is involved with mood, anxiety, and appetite.Elevated levels of serotonin can cause relaxation and reduced anxiety. Low serotonin levels are associated with low mood, increased anxiety (hence the current popularity of the SSRI drugs such as Prozac and others), and poor appetite control. This is an extremely abbreviated description of all the functions serotonin performs in the human body - many of which have yet to be fully elucidated - but a full explanation is beyond the scope of this article.Needless to say, Increased brain serotonin levels are associated with an improved ability of people to cope with stress, whereas a decline in serotonin activity is associated with depression and anxiety. Elevated levels of serotonin in the body often result in the relief of depression, as well as substantial reduction in pain sensitivity, anxiety and stress. It has also been theorized that a diet-induced increase in tryptophan will increase brain serotonin levels, while a diet designed for "weight loss" (e.g., a diet that reduces calories) may lead to a reduction of brain serotonin levels due to reduced substrate for production and a reduction in carbohydrates.Many people on a reduced calorie intake in an attempt to lose weight find they are often ill tempered and more anxious. Reductions in serotonin may be partially to blame here. One recent study (The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. Am J Clin Nutr 2000 Jun;71(6):1536-1544) examined whether alpha-lactalbumin - a major sub fraction found in whey which has an especially high tryptophan content - would increase plasma Tryptophan levels as well reduce depression and cortisol concentrations in subjects under acute stress considered to be vulnerable to stress.The researchers examined twenty-nine "highly stress-vulnerable subjects" and 29 "relatively stress-invulnerable" subjects using a double blind, placebo-controlled study design. The study participants were exposed to experimental stress after eating a diet enriched with either alpha-lactalbumin (found in whey) or sodium-caseinate, another milk based protein. They researchers looked at:* Diet-induced changes in the plasma Tryptophan and its ratio to other large neutral amino acids.* Prolactin levels.* Changes in mood and pulse rate.* Cortisol levels (which were assessed before and after the stressor).Amazingly, the ratio of plasma Tryptophan to the other amino acids tested was 48% higher after the alpha-lactalbumin diet than after the casein diet! This was accompanied by a decrease in cortisol levels and higher prolactin concentration. Perhaps most important and relevant to the average person reading this article, they found "reduced depressive feelings" when test subjects were put under stress.They concluded that the "Consumption of a dietary protein enriched in tryptophan increased the plasma Trp-LNAA ratio and, in stress-vulnerable subjects, improved coping ability, probably through alterations in brain serotonin." This effect was not seen in the sodium-caseinate group. If other studies can confirm these findings, whey may turn out to be yet another safe and effective supplement in the battle against depression and stress, as well as reduced serotonin levels due to dieting.Although there is a long list of hormones involved in appetite regulation, some of which have been mentioned above, serotonin appears to be a key player in the game. In general, experiments find increased serotonin availability or activity = reduced food consumption and decreased serotonin = increase food consumption. If whey can selectively increase serotonin levels above that of other proteins, it could be very helpful to the dieter.Other possible advantages whey may confer to the dieter is improved blood sugar regulation (Frid AH, Nilsson M, Holst JJ, Bjorck IM. Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects. Am J Clin Nutr. 2005 Jul;82(1):69-75.) which is yet another key area in controlling appetite and metabolism.Finally, calcium from dairy products has been found to be associated with a reduction in bodyweight and fat mass. Calcium is thought to influence energy metabolism as intracellular calcium regulates fat cell (adipocyte) lipid metabolism as well as triglyceride storage. Its been demonstrated in several studies the superiority of dairy versus non-dairy sources of calcium for improving body composition, and the whey fraction of dairy maybe the key.The mechanism responsible for increased fat loss found with dairy-based calcium versus nondairy calcium has not is not fully understood but researchers looking at the issue theorized "... dairy sources of calcium markedly attenuate weight and fat gain and accelerate fat loss to a greater degree than do supplemental sources of calcium. This augmented effect of dairy products relative to supplemental calcium is likely due to additional bioactive compounds, including the angiotensin-converting enzyme inhibitors and the rich concentration of branched-chain amino acids in whey, which act synergistically with calcium to attenuate adiposity."It appears components in whey - some of which have been mentioned above - are thought to act synergistically with calcium to improve body composition (Zemel MB. Role of calcium and dairy products in energy partitioning and weight management. Am J Clin Nutr. 2004 May;79(5):907S-912S.).ConclusionTaken in isolation, none of these studies are so compelling that people should run out and use whey as some form of weight loss nirvana. However, taken as a total picture, the bulk of the research seems to conclude that whey may in fact have some unique effects for weight loss and should be of great use to the dieter. More studies are clearly needed however.So what is the practical application of all this information and how does the dieter put it to good use? Being the appetite suppressing effects of whey appear to last approximately 2-3 hours, it would seem best to stagger the intake throughout the day. For example, breakfast might be 1-2 scoops of whey and a bowl of oatmeal, and perhaps a few scoops of whey taken between lunch and dinner.If whey does what the data suggests it does in the above, that should be the most effective method for maximizing the effects of whey on food (calorie) intake on subsequent meals as well as the other metabolic effects covered. If working out, the schedule may be different however and people should follow the pre and post nutrition recommendations made in my ebook "Muscle Building Nutrition" or advice easily found on the 'net via the many sports nutrition and bodybuilding related web sites.

Fat Loss And Weight Loss-Do They Mean It?

Fat Loss And Weight Loss-Do They Mean It?

Health is the wealth. Due to development in the field of science, we have simplified our day-to-day work with the help of machines. The victim here is our health. Energy spent is less as we can do strenuous tasks by just pressing the button. But we never tried to reduce the intake. This results in excess energy intake. This excess energy is stored in the body in the form of fat. Hence our weight increases so also the susceptibility to various life threatening ailments. If you want remain healthy and live longer fat loss [weight loss] is the only remedy.Our body is composed of water, muscle, bone and other organs. Besides this fat is the other important component of the body. The body fat can be classified as fat that is essential and fat that is for storage. Essential fat as the name suggests is most important component of the body and these fats can be seen in muscles, central nervous system, bone marrow and other organs like liver and kidney.The excess energy intake is converted in to fat and stored in the body as storage fat. Storage fats can be seen under the skin, in the muscle and in specific areas of the body. It is not bad to have some quantity of storage fat in the body. The storage fat functions like insulator [conserves the body temperature], and serves as a source of energy at the time of the poor intake. We must lose this excess fat. This kind of fat loss is must for the healthy normal functioning of the body as we discussed already. While trying for fat loss we should keep in mind that neither too much fat nor too little fat is healthy.Many people who want to reduce their weight may think why should we know about the body fat? And why should we calculate the body fat? The reason for measuring the body fat is that it is the realistic measurement of fitness of our body. Fat loss is nothing but weight loss. Body mass index is an indicator of the health and fitness of the body. The big disadvantage of the body mass index is that it may conclude that you are overweight. But your body fat may be normal. When the body fat is normal, your health is perfect though you are overweight. Hence body fat calculation is the best method to assess your fitness.Like the quantity of the fat, the distribution of the fat is also important factor in determining the fitness of the body. Extra fat stored in the hip region is more harm full than the fat stored in buttocks and thighs. Hence fat loss from the hip region is highly preferable. In most cases if the person loses weight by following a perfect, safe, risk free weight loss or fat loss program, he will lose only body fat not the muscle. At times along with fat loss, some quantity of the muscle also will be lost. However the fat loss will be much more than the muscle loss, which is highly desirable. Some people due urgency and ignorance may follow bad diet and wrong diet pills to reduce weight. Those people will be losing body water instead of body fat. As the result there will not be any fat loss, which is of no use as far as the health and fitness of the person concerned.

Learn How I Lost 150 Pounds in Just 14 Months

Learn How I Lost 150 Pounds in Just 14 Months

This is not just another fad diet book of which fill libraries, bookstores, and the internet, but the true story of how I lost 150 pounds in about 14 months (and kept the pounds off). A story, which I believe anyone who can walk, will benefit from.First let me back up a bit and explain how a middle-aged 6 0 male with a medium to large frame got to be 335 pounds. Well, it wasnt hard and didnt seem to take all that long. It was eating lots of fast food, burgers, and little to no exercise over the course of a few years. Sound familiar? In my 30s and 40s I was fairly active with scuba diving and just in my job itself. Then all of a sudden my job changed to where I sit at a computer eight hours a day (and still do), instead of being a busy technician building and testing things.With age also came the slowdown of my bodys metabolism (I am now 54), coupled with a sit down job and eating lots of fatty burgers and other high calorie meals. Especially bad was eating big meals just before going to bed. It didnt take long to find myself at 335 pounds. I blew up like a big fat whale and my huge belly hung way over my belt line. I had to buy 3X shirts and 50 waist trousers to go around my bulk. I looked and felt just awful. The time came when I finally said enough is enough! I was not feeling good, was out of breath all the time, and could hardly walk up the stairs to the bedroom. I went out and bought a good digital bathroom scale and weighed myself the next morning (undressed and after using the bathroom). The max limit on the scale was 330 pounds. The scale gave me an error message (a big fat capital E). That meant I was heavier than 330 pounds! Oh my God I thought! It cant be! That morning, I weighed myself at work on the shipping scales. My weight was about 340 pounds fully dressed and after eating breakfast. That meant my true morning weight was around 335 or so.Steps I took to lose the poundsI knew I didnt want (or could afford) to buy expensive exercise equipment. Nor did I want to spend a lot of money to join a health club. There had to be a better way. I did some research on the internet about aerobics and metabolism (the rate at which the body burns fuel) and came to the conclusion the answer to my weight problem was to increase my metabolism through aerobic exercise, and by changing my eating habits. The strict definition of aerobic is with oxygen. The body uses oxygen to burn fuel. Aerobic exercise improves oxygen consumption by the body and burns fuel more efficiently. I learned that aerobic exercise (like walking at a brisk pace for 20 or more minutes without stopping), will increase the bodys metabolism (perhaps up to several hours), even after you stop exercising. This is just one of the added perks of aerobics.I would encourage everyone reading, to search the internet on metabolism and aerobics. There is much more information there than I can possibly put here, or need to. The information is abundantly available no need for me to re-invent the wheel.After getting freaked out when my new digital bathroom scale went Tilt, this is what I did1. I created a spreadsheet on my home computer so I could track and record my weight each Saturday morning (you can choose any day you wish, as long as you are consistent on when you weight yourself). Once a week is best.2. I researched the internet about losing weight, and learned about metabolism, aerobics and aerobic exercise (and how they affect the body and calories). I figured I should be about 180-185 pounds for my height and frame, so I adjusted my daily calorie intake for that body weight. No special diets to speak of, just calorie intake adjustment, although I do try and eat healthy foods most of the time.3. I invested in a good pair of walking shoes. This is critical!4. I measured out one mile (using the odometer of my car), and timed how long it took me to walk one mile at a brisk pace (brisk pace meaning walking fast enough to elevate my heart and respiration rate). It took me 20 minutes to walk one mile. A 20-minute mile is not all that fast, but fast enough for someone weighing 335 pounds. And 20 minutes is the minimum workout time for aerobic exercise to be beneficial to the heart. My course was nothing more than the sidewalks of my neighborhood. Partly homes and apartments, and partly businesses.5. I walked one mile per day, everyday, for about the first month (a 20-minute walk after dinner). I noticed my energy level was building and I felt better. After about the first 10 days, my digital bathroom scale began to give me a number instead of the big fat E error message. Definite progress! 6. The second month I increased my distance to one and a half miles a day (or a 30-minute walk after dinner). The soreness in my legs gradually disappeared.7. I continued this pattern of increasing the distance by one-half mile until I was up to six miles per day (doing three miles before work and three miles after work). Six miles a day may be a bit extreme, so you may want to adjust your walks accordingly. But it worked for me and got to the point where I could walk three miles without breaking into a sweat. The pounds melted off!8. After I lost nearly 100 pounds, I scaled back to four miles a day (two before work and two after work). I walk the miles faster too, about a 17-minute mile). 9. After 14 months, I reached 185 pounds and thats apparently where my body wants to be. I continue to walk four miles everyday, watch my daily calorie intake, and have stabilized at 185 pounds.Do I still eat a big fat juicy burger and ice cream once in awhile? OH YES! I love that stuff! But I religiously weight myself each Saturday morning and my weight seems to be happy and steady at 185. I dont deprive myself of the foods I love, but I have learned what, when, and how much I can eat and get away with. One has to experiment and adjust accordingly.I look forward each day to my walks. In fact, I get a sense of accomplishment after each walk. A fringe benefit I guess. Another fringe benefit is that walking is a great stress reliever especially after a hard day at the office. All in all, I am in much better health. That 150-pound barbell I was carrying around all day is gone. My heart and cardiovascular system is much healthier all due to walking.Perhaps one of the greatest benefits (other than the obvious health benefits) is that the people in the neighborhood and the storekeepers stop me all the time and comment on how I look. These are the people who would see me walk by their homes and stores each day. They saw a once very fat person transformed into a thin person. The bottom lineI was sick of being obese and I knew it was killing me and that I needed to do something and quick. I was a sure candidate for a heart attack or stroke. After doing a little research, I found the best way for me was aerobic walking coupled with a change in eating habits. There other types of exercises that will work too, but I believe nothing is as good for the human body then walking. The benefits are enormous and the cost is, well, the price of a good pair of walking shoes and comfortable clothes. Its enjoyable too! Forget those expensive boring indoor treadmills! Go for a walk in the great outdoors!If you can walk, have a place to walk, by all means go for it! If you are like me, you will increase your energy a hundred fold. Start off slow at first if you are way out of shape, a few minutes a day. Walk briskly and swing those arms. Increase until you can do a mile, then a mile and a half, and so on and so on until you reach your goal weight. This is a lifelong commitment, so dont stop after reaching your goal weight. My family and friends at work all say I am half the man I used to be. They are not very far off! I went from wearing 3X shirts and 50 waist trousers, to wearing large shirts and 34 waist trousers. Yeah, I had to buy all new clothes but I didnt mind the expense one bit.Take care and happy walking.

Get Into Shape With Hypnosis For Slimming Relax To Lose Weight!

Get Into Shape With Hypnosis For Slimming  Relax To Lose Weight!

Hypnosis for slimming sounds like a dichotomy to some people, because it subverses everything that everyone has propounded as the best way to shed weight. What if I were to tell you that you could lose those inches off your waist just by relaxing? Lose those extra kilos just by prompting your mind to increase the metabolism, and instructing it to curb binging and snacking? You might even be feeling exasperated at this suggestion; because you spent hundreds of pounds trying to sweat it out in the gym; you are losing precious sleep over that early morning jog, and worse still you have been on a crash diet for the last two weeks only to find out that there is an easier and more effective way of getting back your curves!Hypnosis for slimming is not a stopgap method of losing weight, mind you; it is a way of changing your entire lifestyle. Hypnosis for slimming does not prescribe special diets or routine exercises directly, but instead helps in empowering you to make necessary lifestyle changes for the new you. As is its nature, hypnotherapy for slimming works on the power of positive suggestion. Through repeated sessions of self hypnosis you can train and educate your mind to automatically choose food which is healthy for you, as well as control over eating.I have always mentioned that our little brain has more power than we can ever imagine, and that the subconscious is a veritable gold mine; the only problem is that most of us havent started digging yet. The moment we start tapping into its potential, we will truly realize its powers. Remember that our subconscious can be trained into doing things that you want; and this training can be provided by regular self-hypnosis sessions. Working on the principle of auto-feed, you will be able to train your mind to do anythingincluding slimming down.The first step towards getting into shape through hypnosis is to understand what really the problem is. What is the root cause of your binging? Why cant you help but reach out for dollops of ice-cream every time you are down? Through the use of analytical hypnosis, we can figure out the underlying issue and then work the hypnotherapy sessions around it. Yes, hypnosis for slimming is customized depending upon the clients situation. A therapist will need to understand what sends you gravitating towards food is it low self confidence, self image, depression, reward eating, or comfort eating? Based on the analysis, a suitable hypnosis routine can be worked out for you.The second stage here is called suggestion therapy, where you will put the power of positive suggestion to good use. By suggesting to your subconscious whats good for it and what isnt you will be shaping your own future, which will definitely be leaner and fitter than your past. Through making positive reinforcements about yourself and your eating habits to your mind you will be gently molding it to follow a healthier diet and better eating habits. Hypnosis for slimming is one of the easiest and most long lasting ways of losing weight and keeping it that way. So go ahead, try hypnotherapy and lose those kilos simply by relaxing!

The All-Important Weigh-In

Allowing your week to revolve around one event generally isnt a good idea. If that one event turns sour, so does your week. When you are on a diet, your weigh-in can become that one event. If your diet is important to you, then your weigh-in will also be very important to you. A weigh-in will give you thumbs up, thumbs down or hanging on; it is your weekly progress report. I used to feel elated when I got a thumbs up, and dejected when I got a thumbs down. Sometimes those feelings would last all week until the next weigh-in, which would either confirm the feeling or change it. Please dont make it this way for you. The weigh-in gives you feedback, and feedback is extremely important. Treat it as information and stay off the emotional roller coaster. What can you do to help yourself just before you step on the scale? Do you have any last requests? Is there anything else you can do to increase your probability of success? If you are thinking about taking fast-acting laxatives, Ill give you a few bonus points for thinking outside of the box, but please do not rely on such substances. I certainly wouldnt want to compound my problems by getting addicted to something else besides food.On certain weeks where I knew I would not have a favorable weigh-in, I wanted to clip my nails shorter than ever, get all the wax out of my ears and shave my head (anything to make me weigh less), but clearly I just needed to do better the following week. Thats about all one can do. Then there were the weeks when I knew I would have a great weigh-in. The night before weighing myself, I would lie in my bed, wanting to fall asleep as fast as possible so that tomorrow would arrive sooner. I couldnt wait to get on that scale, much like a child cannot wait to open his birthday presents. I would mark down that one or two pound loss and glow with pride. My confidence rose on such days.My process of getting on the scale is by no means simple. I tried to get on the scale as lightly as possible rather than jumping on. I didnt want to rattle the Fat Gods or anything like that. While both hands were pushing off of two different bathroom ledges, I would place my left foot on the scale. Slowly I would raise my right foot onto the scale while my hands were still responsible for cheating the scale reading by 30 pounds. Gradually, I would reduce the pressure from my hands and I would see the reading start to rise. How far would it rise? At the very point my hands would lose contact from the walls, I could see how I had done that week. If I gained a pound, I usually weighed myself again, but I always got the same result. It was worth a try. If I lost some weight, I did not weigh myself again. My thinking was that the second weighing might be higher. Why not leave a good thing alone?Many times before the weigh-in I used to starve myself for a day. I wanted to nail the weigh-in that badly. What would happen after the weigh-in? I would scarf down enough food for three people. I figured I could do this since I wouldnt have to weigh-in for another seven days.I dont think this was a good idea (no kidding, Johnny). Overall it just threw me out of balance. I think it is much better to be consistent day in and day out than starving yourself one or two specific days a week. You will just end up wreaking havoc with your metabolism. Remember that it is much more important to be consistent than carefree on your diet. This doesnt mean that you cant be carefree in other areas of your life. Why not wear fancy clothes but eat simply?

Keeping a Healthy Weight

These days, more and more people are placing importance on keeping physically healthy. This can be seen by the amount of people who are joining gyms and sports clubs, going on diets, and spending on private health insurance. One of the biggest areas of concern in this area for women is keeping a healthy weight, this is because it not only effects their overall level of physical health, but is also recognised as playing an important role in mental and emotional well being, and self perception as well. Most people know that being both over weight and under weight are not good for you, but health is about far more than just body weight. Things such as your family medical history, your genetic predispositions, how much you drink or smoke, what type of food you eat and how much exercise you get all have a major impact on health. There really is no ideal weight therefore that you should be seeking on purely health grounds.Using your weight as a measure of health therefore is not particularly useful. Obviously there are levels that will definitely be too high or too low, but within these limits, there is a huge range of healthy weights that people will fall into. Much of the worries that people feel regarding their weight are more to do with media images and glamorous advertisements than on what is considered healthy. We are surrounded by images and conceptions of beauty that distort our idea of what a healthy body should look like. Many media images actually show people who are under weight, sometimes considerable underweight, and do not represent a healthy standard or good example to measure us against. If you are genuinely concerned about health, then weight loss should not be the ultimate goal of all fitness efforts. You should try to cut down on cigarette and alcohol consumption, eat healthy food, get a reasonable amount of exercise, and generally take care of yourself. You do not need scientific advice and a professionally designed eating and exercise schedule. More likely what you need is common sense simple changes like snacking on fruits sometimes, walking to work, and visiting your doctor when recommended. Doctor check ups are recommended at varying intervals depending on your age and health circumstances but it is wise to keep up to date with these checkups and not to fall into the trap of constantly procrastinating. If the cost of doctor visits is a serious issue that causes you to skip visits, then maybe you should consider a health insurance plan that will cover such checkups and just charge you an affordable monthly amount.

Summary

Effects on serotonin, blood sugar regulation, and more!Although the above would probably be the major mechanisms by which whey could help the dieter, there are several secondary effects of whey that may assist in weight loss. For example, wheys effects on serotonin levels. Serotonin is probably the most studied neurotransmitter since it has been found to be involved in a wide range of psychological and biological functions. Serotonin ( also called 5-hydroxytryptamine or ...