Extra calories may not be the only cause of weight gain.
It's no mystery that a diet full of fried foods, giant portions, decadent desserts, alcohol, and sugary soft drinks will lead to weight gain. And there's little question why the pounds pile up when you take in more calories than you burn in physical activity. But how do you explain weight gain when your lifestyle includes regular exercise and a healthy diet that is controlled in calories? Gaining weight is absolutely maddening, especially when you really don't understand why the needle on the scale keeps going up.
Several things should be considered if you are gaining weight while watching calories and being physically active. More than likely, it's a variety of things working together that have resulted in the weight gain.
"Weight gain is so complicated; there are so many factors that can impact your weight. It is more likely a combination of things more than just one factor," explains Michelle May, author of Am I Hungry? What to Do When Diets Don't Work.
Here are five factors that can cause the scale to creep up when you least expect it.
1. You Might Be Gaining Weight Because of Lack of Sleep
The body functions best when well rested. "When you don't get enough sleep, your body experiences physiological stress and, biochemical, you store fat more efficiently," When you're tired, you also don't handle stress as well, so you may reach for food as a coping mechanism. Further, you may be taking in extra calories from late-night snacking. Some people think eating might help them get back to sleep, but all it really does is add more calories to their daily total.
Symptoms that you may not be getting enough rest include fatigue, low energy levels, nodding off easily, and feeling irritable.
Strive to get eight hours of sleep each night.
"Add about 15 minutes to your bedtime and see how you feel," "Continue to experiment with additional 15-minute increments until you find the ... amount of sleep that is right for you."
When you develop good sleeping rituals and get regular exercise, you sleep better
2. You May Be Gaining Weight Because of Stress
We live in a society that demands we do more, be more, and achieve more. Stress moves us forward and helps cope with life's demands, but it also affects our mood and emotions.
"Stress response, whether it is 'fight-or-flight,' juggling too many responsibilities, or coping with financial pressures, triggers a biochemical process where our bodies go into survival mode,” "Our bodies store fuel, slow down metabolism, and dump out chemicals [cortisol, leptin, and other hormones] which are more likely to cause ... obesity in the abdominal region." Many people reach for food to help ease the stress. But, of course, this doesn't work in the long run.
"Food is a temporary fix because it does not deal with the real stressors that must be addressed in order to reduce the trigger for eating and fix the problem.
Susan Bowerman, MS, RD, assistant director of the UCLA Center for Human Nutrition, says stress eaters tend to prefer high-carbohydrate foods because these foods trigger an increase in the brain chemical serotonin, which has a calming effect. "It is almost like self-medicating," she says. "Many people binge on starchy foods to make themselves feel better."
Both May and Bowerman recommend relaxation techniques as well as exercise, which also burns calories and provides other health benefits.
3. You May Be Gaining Weight Because of Medications
Some prescription drugs used to treat depression, mood disorders, seizures, migraines, blood pressure, and diabetes can cause weight gain, from a modest amount to as much as 10 pounds per month. Some steroids, hormone replacement therapy, and even oral contraceptives may also cause gradual weight creep. Your medicine cabinet might be the cause of your weight gain if you've gained 5 or more pounds in a month without a change in your lifestyle.
"Every drug works a little differently to cause weight gain, from increasing appetite, altering the way fat is stored, to how insulin levels change," says May. "And not all drugs have the same side effects on all people."
In the case of antidepressants, weight gain may not even be related to the action of the drug -- feeling better can also result in a heartier appetite. Some drugs can cause fluid retention that shows up on the scale as weight gain, but is not fat, and is usually easily corrected.
Experts say that some of the most common types of medications that may cause weight gain are:
· Steroids
· Antidepressants
· Antipsychotics
· Antiseizure medications
· Diabetes medications
· High blood pressure medications
· Heartburn medications
But it's important to remember that a few extra pounds may be well worth the trade-off of what a particular medication does for your overall health, experts say. Further, even if your medications are the cause of your weight gain, you still need to be mindful of eating a healthy diet and getting regular exercise.
"Rarely is the problem solved with a change in medications,". "These things can contribute, but rarely are the sole cause of the weight gain."
If you suspect your medication is causing weight gain, talk to your health care provider to see about changing your prescription. But whatever you do, don't go off your medication without seeking medical advice.
"There could be very serious consequences if you stop taking your medication without consulting your physician,"
4. You May Be Gaining Weight Because of a Medical Condition
The most common medical condition that causes weight gain is hypothyroidism. A deficiency of thyroid hormone can decrease metabolism, causing appetite loss and weight gain.
"If you are feeling fatigued, lethargic, swelling, hoarse voice, intolerance to cold, sleeping too much, or headaches, you should see your doctor for an easy test to determine if you have hypothyroidism," Much rarer is a condition known as Cushing's syndrome -- a disorder caused by an excess of the hormone cortisol -- that can also result in weight gain.
5. You May Be Gaining Weight Because of Menopause
Women reach menopause at a range of ages, but most are in midlife and are often less physically active than when they were younger. Along with aging comes a natural slowing of metabolism. At the same time, hormonal changes can trigger hunger, depression, and poor sleep.
"It is multifactoral. When women go through menopause, they lose estrogen, causing their shapes to change -- usually a loss of hip and thigh weight. And they start to gain more in the middle," says Bowerman. She explains that estrogen favors fat deposition in the lower body, and when you lose this hormone, fat is more likely to be deposited in the midsection (much like men). This spare tire around the middle has been not so affectionately called the "menopot."
The key to avoiding this extra belly fat is to maintain and increase the amount of lean body mass, which will, in turn, increase your metabolism or calorie burn rate.
"Women need to understand how critically important weight lifting and strength training is to their health," says Bowerman. And don't worry, doing strength training won't make women muscle-bound, experts say.
Exercise also helps offset bone loss that can come with menopause. A combination of exercise and a healthy, calorie-controlled diet rich in calcium and vitamin D is the answer to thwarting menopausal weight gain.
Friday, October 17, 2008
Tuesday, September 16, 2008
HOW TO BEAT STOMARCH FAT
Health is wealth!
Of all the e-mails I get sent every day, by far the most common - from men and women alike - are questions about how to lose stubborn belly fat. A pot belly... love handles... the spare tire... call it what you will. It seems to be the area of your body that you'd really like to do something about. Read on, and I'll explain why belly fat is so bad, and what you can do to get rid of it. Not only is a firm, flat stomach the ultimate symbol of sex appeal, researchers have found that losing abdominal fat is one of the most important steps you can take to stay healthy for life.Most people realize that excess fat is unhealthy, but the key is where the fat is distributed. People with apple-shaped bodies (fattest in the abdomen) have a greater risk of heart disease and diabetes than those with pear shapes (fattest in the hips, buttocks, and thighs). Several studies have found a link between abdominal fat and markers of chronic inflammation. The research is based on a relatively new idea that fat is an “organ” that produces substances — such as leptin and cytokines — that can affect your health. In other words, there's more to the fat around your waist than what the scales and mirrors reveal.What is inflammation and why should you care? Most doctors will tell you that the best way to avoid a heart attack is to lower your cholesterol. What they won't tell you is that routine cholesterol tests identify less than half of all patients who are at risk for heart disease. In other words, a patient can receive a "normal" cholesterol reading one day and still suffer a heart attack the next. The truth is that many cardiologists believe we should be looking beyond cholesterol.
As scientists delve deeper into the fundamental causes of heart disease and other illnesses, they are starting to see links to an age-old defense mechanism called inflammation. This is the same biological process that causes the redness, swelling and pain if you cut a finger. Inflammation is a vital process in the first line of defense against disease. But problems begin when, for one reason or another, the inflammatory process persists. One way to test for inflammation is to measure levels of C-reactive protein in the blood. Elevated levels of C-reactive protein are linked with a higher than average risk of heart disease.What's interesting is that higher C-reactive protein levels are linked with body fat, especially the belly fat stored around your waist. Fat in the midsection is stored deeper inside your body, in and around the liver and other organs. It's called visceral (pronounced viss-er-al) fat. Fat in the hip and thigh region is mainly stored just under the skin. This is called subcutaneous (pronounced sub-cue-tain-ee-us) fat.
Why is Lossing Stomarch Fat Important?
Although the link between belly fat and health is not entirely clear, experts do know that people with a lot of belly fat are at higher risk of health problems than are people who accumulate fat in other areas — and men are more likely than women to put on weight around the waist. Our bodies are designed to store fat for release during times when there is not enough food. But when we put on weight and never have these lean times, fat cells begin to release fat molecules into the blood at a higher rate. This affects normal metabolism and the way the body uses insulin. These metabolic changes can worsen or increase your risk of health problems, including: Diabetes, Some types of cancers, High blood pressure, Sleep apnea, Abnormal lipids — high triglycerides and low HDL ("good" cholesterol) Insulin resistance, Metabolic syndrome.When you lose fat through exercise and improved eating habits, you improve your metabolism. This reduces your risk of health problems — and may improve existing health problems.
What is a Solution?
An excess of fat in the midsection has been linked to a number of debilitating illnesses and conditions such as diabetes, certain cancers, high blood pressure, and cardiovascular disease. Many people find it increasingly difficult to lose weight as they age, and most men tend to gain weight around the midsection first. However, by following the five steps outlined below, it’s possible to reduce belly fat, lose weight, decrease the risk of certain diseases, and increase your overall quality of life.
1. Eat Healthier Meals
Research suggests that a diet rich with omega-3 fats can reduce the production of adrenaline, which is a stress hormone that contributes to belly fat. Omega-3’s can be found in foods such as fish, nuts, seeds, and olive oil. Also be sure to get the right amount of protein, vitamins, and minerals, and avoid processed foods and those that are high in animal fat.
2. Get Enough Exercise
A combination of aerobics and stomach-toning exercises coupled with a healthy diet will help tighten abdominal muscles and reduce belly fat. Exercise for at least 20, if not 30, minutes a day for the best results. Many people are surprised to learn that traditional sit-ups really aren’t the best way to reduce belly fat. Exercises such as pelvic lifts and tilts are much better for toning and strengthening weak or flabby abdominal muscles.
A combination of aerobics and stomach-toning exercises coupled with a healthy diet will help tighten abdominal muscles and reduce belly fat. Exercise for at least 20, if not 30, minutes a day for the best results. Many people are surprised to learn that traditional sit-ups really aren’t the best way to reduce belly fat. Exercises such as pelvic lifts and tilts are much better for toning and strengthening weak or flabby abdominal muscles.
3. Strength Train
Incorporate strength training into your exercise routine to help reduce belly fat. Regular weight lifting is beneficial because muscles burn calories. The more muscles your body has, the more calories it will be able to burn. Muscles also take up roughly a third of the amount of space that fat does, which helps us to not only feel better, but look better as well. Fitness trainers recommend strength training only every other day to allow the muscles a chance to rest and to avoid injury.
Incorporate strength training into your exercise routine to help reduce belly fat. Regular weight lifting is beneficial because muscles burn calories. The more muscles your body has, the more calories it will be able to burn. Muscles also take up roughly a third of the amount of space that fat does, which helps us to not only feel better, but look better as well. Fitness trainers recommend strength training only every other day to allow the muscles a chance to rest and to avoid injury.
4. Limit Stress
A hormone called cortisol is released during periods of stress and then remains at an elevated level. The fat in the abdomen acts differently from fat cells found in other parts of the body mainly due to the large blood supply in this particular area. The abdominal region also has more receptors to stress hormones such as cortisol and adrenaline. All of these factors make it easier for fat to be stored here and settle around the abdominal area.
Try to limit your levels of tension by incorporating stress relieving activities into your daily schedule. At some point during the full 24 hours of each and every day, it’s imperative to make time for yourself in order for good mental and physical health. Read, talk a walk, listen to music, talk to a friend, soak in the bath, or simply nap or meditate for a few minutes each day. Research has shown that reducing stress does have a positive impact on the body’s ability to reduce belly fat.
5. Be Patient
This final step to reduce excess belly fat is just as important as the other four. The extra fat that you’ve accumulated around your midsection didn’t appear overnight, and likewise, it won’t disappear that quickly either. By fretting and worrying about plateaus or stalls in weight loss, you may actually cause yourself to gain weight due to the extra stress on the body.
This final step to reduce excess belly fat is just as important as the other four. The extra fat that you’ve accumulated around your midsection didn’t appear overnight, and likewise, it won’t disappear that quickly either. By fretting and worrying about plateaus or stalls in weight loss, you may actually cause yourself to gain weight due to the extra stress on the body.
Decide to remain physically fit today!
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