Top 3 Weight Loss Pitfalls

You may think you are doing everything right and still your weight loss efforts are stalled, or worse, you find the scale going in the wrong direction! Maybe you successfully lost weight, but now the number on the scale is creeping back up. What’s going on here? Well there are a few common pitfalls people tend to slip into without realizing they are sabotaging their efforts. Here are the 3 most common:

1. Skimping on Protein. Starting your day with a complete protein will increase chemicals in the brain that not only improve sleep but also improve your mood due to their tryptophan content. This amino acid is a precursor to serotonin the feel-good hormone that keeps you feeling happy and motivated. Serotonin becomes melatonin, which helps you sleep at night. Fewer than 6 hours of sleep per day is associated with low-grade chronic inflammation, insulin resistance, increased risk for obesity and Type 2 diabetes. Sleep is critical for maintaining healthy weight and protein is important for restful sleep. Adequate protein in the morning blunts appetite throughout the day and studies showed starting the day with clean protein instead of carbs can reduce risk of fatigue by up to 75% for 6 hours and double your energy within 30 minutes! (A better workout!) One study found women who included protein at breakfast lost weight 65% faster.

2. Doing the same workout day in and day out. When you follow a consistent exercise program, your body gets more efficient and you no longer burn as many calories. You either have to increase the intensity or change your routine regularly if you want to maintain your weight loss. Your body is Intelligently created and when you do the same 3 miles on the treadmill or the same kettle bell workout every day, your body adapts. Just vary your routine – the intensity, number of reps, speed, and even the specific exercises every few weeks to keep your body surprised and burning the maximum number of calories. It is one of my recommendations in my book, Today is Still the Day.

3. Not Drinking Water. Don’t get so caught up in eating healthy foods that you overlook drinking adequate water. Staying hydrated reduces hunger, increases the number of calories you burn and improves your body’s ability to burn body fat for energy. Drinking 16 oz. 15-30 minutes before meals boosts metabolism 24-30% over the next hour to 1.5 hours.

My basic recommendation is one half your body weight in ounces and including ΒΌ tsp. of natural, unprocessed salt for every 32 oz.

Are any of these pitfalls hindering your efforts?

Your Eight Hormones and Weight Loss

There are many physical, mental, and physiological

benefits to regular exercise. One category of

benefits is the impact that exercise has on many

of your body’s hormones. Hormones are chemical

messengers within your body that affect almost

all aspects of human function:

1. Growth Hormone

– Stimulates protein synthesis (muscle tone/development),

and strength of bones, tendons, ligaments, and cartilage. –

Decreases use of glucose and increases use of fat as a fuel

during exercise. This helps to reduce body fat and to keep

blood glucose at a normal level which helps you to exercise

for a longer period of time.

Release of growth hormone from the pituitary gland

in the brain is increased with increasing aerobic

exercise time, especially more intense exercise such as

interval training. To receive an article on interval

training, send email to: [email protected]

2. Endorphins

– An endogenous opioid from the pituitary gland that

blocks pain, decreases appetite, creates a feeling of

euphoria (the exercise high), and reduces tension and

anxiety.

Blood levels of endorphins increase up to five times

resting levels during longer duration (greater than

30 minutes) aerobic exercise at moderate to intense

levels and also during interval training.

Also, after several months of regular exercise, you

develop an increased sensitivity to endorphins (a

higher high from the same level of endorphins), and

endorphins that are produced tend to stay in your

blood for a longer period of time. This makes longer

duration exercise easier (you’re feeling no pain)

and it causes your exercise high to last for a longer

period of time after exercise.

3. Testosterone

– An important hormone in both males and females for

maintaining muscle tone/volume/strength, increasing

basal metabolic rate (metabolism), decreasing body

fat, and feeling self-confident. It’s produced by the

ovaries in females and by the testes in males.

– Females have only about one tenth the amount of

testosterone that males do, but even at that level in

females it also plays a role in libido and intensity

of orgasms. Production of testosterone in females begins

to decline as a woman begins to approach menopause

and in males it begins to decline in his forties.

Blood levels of testosterone increase with exercise

in both males and females beginning about 20 minutes

into an exercise session, and blood levels may remain

elevated for one to three hours after exercise.

4. Estrogen

– The most biologically active estrogen, 17 beta

estradiol, increases fat breakdown from body fat stores so

that it can be used and fuel, increases basal metabolic rate

(metabolism), elevates your mood, and increases libido.

This hormone is at much higher blood levels in females,

but the ovaries begin to produce less of it as a woman

begins to approach menopause.

The amount of 17 beta estradiol secreted by the ovaries

increases with exercise, and blood levels may remain

elevated for one to four hours after exercise.

5. Thyroxine (T4)

– A hormone produced by the thyroid gland, Thyroxine

raises the metabolic rate (“metabolism”) of almost

all cells in the body. This increase in “metabolism”

helps you to feel more energetic and also causes you

to expend more calories, and thus is important in

weight loss.

Blood levels of thyroxine increase by about 30%

during exercise and remain elevated for several

hours afterward – this period of time is increased

by an increase in intensity and/or duration of

exercise. Regular exercise also increase thyroxine

levels at rest.

6. Epinephrine

– A hormone produced primarily by the adrenal

medulla that increases the amount of blood the

heart pumps and directs blood flow to where it’s

needed.

– Stimulates breakdown of glycogen (stored

carbohydrate) in the active muscles and liver to use

as fuel. It also stimulates the breakdown of fat (in

stored fat and in active muscles) to use as fuel.

The amount of epinephrine released from the adrenal

medulla is proportional to the intensity and

duration of exercise.

7. Insulin

An important hormone in regulating (decreasing)

blood levels of glucose (“blood sugar”) and in

directing glucose, fatty acids, and amino

acids into the cells. Insulin secretion by the

pancreas is increased in response to a rise in

blood sugar as is often the case after a meal.

Typically, the larger the meal, or the greater the

quantity of simple sugars consumed, the larger

the insulin response. This is another reason

that it’s good to eat small frequent meals and

to limit consumption of sugar and of processed

bread, pasta and rice. The whole grain (non-

processed) versions of those products are a

much healthier choice.

Blood levels of insulin begin to decrease about 10

minutes into an aerobic exercise session and

continue to decrease through about 70 minutes of

exercise. Regular exercise also increases a cell’s

sensitivity to insulin at rest, so that less is needed.

8. Glucagon

A hormone that is also secreted by the pancreas,

but it’s job is to raise blood levels of glucose

(“blood sugar”). When blood sugar levels get too

low, glucagon is secreted and causes stored

carbohydrate (glycogen) in the liver to be released

into the blood stream to raise blood sugar to a

normal level. It also causes the breakdown of fat

so that it can be used as fuel.

Glucagon typically begins to be secreted beyond

30 minutes of exercise when blood glucose levels

may begin to decrease.

So, next time you’re exercising, think about all

the wonderful things that are happening to your

hormones. It might even make you want to do more

exercise!

copyright 2007 by Greg Landry, M.S

If you find this article helpful, please

forward it to friends and relatives.

Citricoma – One of the Promising Natural Weight Loss Remedies

There are tons and tons of artificial and natural weight loss remedies out in the market today. Females are usually the ones having to struggle with losing excess pounds. And why is this? It’s because of the way their bodies are designed. It is simply harder for women to shed off excess fats. It is not surprising why there are many weight loss products designed for women.

Since the late 80’s, more and more people have become conscious with their physical appearance, especially their weight. For some people, it is really difficult to attain a leaner and fitter figure. That is why weight loss products and supplements, such as natural weight loss remedies, are selling like hot cakes ever since.

Even when you look at the list of books that actually sell, weight loss books never go out of patrons. Publishers of such books rake in millions of profits each time they come up with new titles. It is not surprising since people really do want to look good.

A talk of the town in natural weight loss remedies these days is Citricoma. Developed by the same people behind Cortislim, it is a combination of know weight loss substances such as citrus polymethoxylated flavones and Eurycoma longifolia.

Citricoma, it is said, has many promising weight loss properties. However, despite of its convincing claims, there are those who are skeptical about its effectiveness in helping those who are trying to lose weight.

Citrus polymethoxylated flavones – such as tangeretin, sinensetin, and nobilitin – are known to be effective at lowering cholesterol levels in the blood; thus, promoting a healthier heart. Compared to other citrus falvonoids – which are well-known for its ability to control blood sugar levels and fats – it is believed that citrus polymethoxylated flavones are much more efficient in doing the work for as much as 3 times.

Eurycoma longifolia, on the other hand, is known to boost the energy level. If you have heard of Tongkat Ali and Malaysian Ginseng, well, this is one of their major ingredients. During the process of losing weight, eurycoma longifolia is found out to maintain the right levels of cortisol and testosterone circulating in the body. Low cortisol and high testosterone levels are great for suppressing the appetite. So when you are on a diet and the right levels of these substances are maintained, it is less likely that you will have pangs of hunger. That is why using citricoma will prevent the consumption of excess fats and boost the energy levels; thus, you get to burn stored fats, to be used as fuel.