Your metabolism plays a key role in the speed, ease, and often success of your weight loss strategy. That said, it is not an organ or even a system in your body. It is the rate and processes by which your body converts fuel – such as from food or stored body fat – into energy. Your body uses that energy for its basic functions such as respiration, the beating of your heart, thinking, digesting more food, and moving around.
A tremendous number of factors can influence the speed of your metabolism. Some will speed it up, meaning that you’ll burn through more food calories or body fat in less time. Other factors will slow it down, meaning that you’ll require much more effort to burn the same number of calories or amount of body fat.
There are so many things working against you in the weight loss battle… is your metabolism one of them? If you have been on at least 3 different diets, frequently missed meals, or cut out any of the major food groups in the last year- the answer is probably yes.
Those are only some of the factors that can cause your metabolic rate to slow down. When it’s slow, this means you’ll struggle more to lose weight, but will find it far easier to gain. If you’re working on managing your weight effectively, then a slow metabolic rate is certainly the opposite of what you want.
Do you think your metabolism is slow? In that case here are the foods and exercises to give it a jump start. Before adopting any lifestyle changes, it’s always wise to speak with your doctor. That will help you to know that you’re making choices that are safe and appropriate for your unique needs.
With so many fad diets out there, following any of them is likely to have caused your metabolism to suffer. That’s not to say you can’t repair the damage. Just nurse your diet back to health and include all the essential nutrients, carbs, proteins, and fats. Additionally, simple adjustments to your exercise routine, like increased intensity, and some natural vitamin D, will help to build muscle and jumpstart your metabolism.
These days, it feels as though every magazine headline we see tells us to avoid lectins. What is this all about? What are they, and why are they something people are avoiding? Is it just another batch of pseudoscience or is this something to take seriously?
Lectins are a type of protein. They bind to carbohydrate molecules. You can find them in nightshade vegetables, certain grains, legumes and some animal-based foods. The claim is that their consumption is among the causes of many health issues. Among these health problems are said to be inflammation, weight gain, gastrointestinal issues, arthritis, and even certain cancers.
The trend to avoid lectins has become quite popular. In fact, a number of celebrities have talked about their love for eating strategies that avoid lectins. Kelly Clarkson, for example, has credited a diet that cuts lectins for her weight loss.
Lectins are a natural part of many plants. It evolved as a form of natural pesticide meant to protect those plants from pests such as insects that would otherwise have eaten them. That said, while there have been diets recommending that we avoid lectins for twenty years, there has yet to be solid scientific evidence to support the claims.
The idea behind the recommendation to avoid lectins is that these natural pesticides have a certain toxicity level to humans. The first large diet recommending their avoidance was the blood-type diet, which has since been entirely discredited by research.
That said, in 2017, Dr. Steven Gundry published his own diet that recommends that we avoid lectins. Gundry is a heart surgeon with a private practice in the United States. His diet indicates that while we’ve thought of certain plants as being healthy, they’re actually foods that should be eliminated.
His claims are supported by his own research in which he studied the data from over 100 of his own patients. Most of those patients saw decreased autoimmune disease markers and inflammation after following a very low-lectin diet. However, other experts have underscored the fact that Gundry’s research was on a tiny sample, was not published or peer-reviewed and didn’t follow the vast majority of the basic protocols for this form of medical research. Therefore, it is not considered acceptable results by the medical community. Without any scientific evidence indicating that eliminating lectins will make a difference to your health and weight loss, there is little – if any – reason to do so.
If you are thinking about starting to lose weight right but are not quite sure how or where to begin, there are ways that you can make this goal easy to achieve. Usually, all you require is a few simple tips that will point you in the right direction.
Trying to shed body fat is a strange thing, as it can be difficult to know what your monthly weight loss should be. After all, most of us would like to lose as much weight as possible, but there is such thing as dropping the pounds too quickly.
Therefore, if you’re doing things the healthy way, it’s natural to want to know how much monthly weight loss you should be expecting. Should you lose a handful of pounds or should you be aiming for a whole new body with every thirty days that go by?
As with virtually everything to do with your medical wellness, the best source of information for your personal needs is your doctor. Discussing your monthly weight loss and how you want to achieve it is a great first step to knowing just what is right for you. You’ll be able to find out just which techniques you should be using for your unique body’s needs.
In order to achieve monthly weight loss goals, you’ll likely need to change your eating habits, activity level and perhaps other issues such as stress management and sleep habits. Working with your doctor to discover how you can best do this is a good way to ensure the process will be healthy and long-term.
The amount you can drop and the amount of monthly weight loss you actually should achieve isn’t necessarily the same thing. For most people, an average of a pound or two of weight loss per week is considered to be the best healthy rate. That would mean between 4 and 8 pounds per month.
That said, the number changes from one person to the next. It may also be different depending on your method of weight loss. After all, if you plan to incorporate a lot of physical activity into your monthly weight loss, this could change your numbers around.
The reason is that while you will be burning fat, you may also be building muscle. Muscle, like fat, weighs something. The average bathroom scale will only tell you how much you weigh in total. It doesn’t tell you how much body fat you’ve lost. Therefore, if you gain a pound of muscle but burn a pound of fat, it will appear as though you haven’t lost any weight. Changing body composition can make it look as though you’ve:
The truth is that you may be burning through considerable amounts of body fat. It’s just not registering on the scale because you’re gaining mass in muscle, for example.
Often, that will make weight loss look erratic from one week to the next. In this case, your monthly weight loss record may be far more helpful than your weekly total as it will take into account sudden larger weight drops as well. It’s not uncommon for people whose body composition is changing to see zero to one pound of weight loss for two or three weeks, then suddenly drop four pounds, for example.
New research is showing that there may be an effective method involving pancreas fat and the control of diabetes. A recent study found that if patients reduce the amount of this fat around and in these organs, it can make it possible for them to put their type 2 diabetes into remission.
The research involved the participation of adults with type 2 diabetes. What it found was that if they lost 15 kilograms (33 pounds) of body weight and 0.5 kilograms (1.1 pounds) in the pancreas and liver, they may achieve sustainable remission. The research was a preliminary study and its findings were presented at the American Association of Clinical Endocrinologists Annual Scientific and Clinical Congress.
Newcastle University professor of medicine and metabolism, Roy Taylor, M.D., from the United Kingdom presented the findings. There, he informed attendees regarding his “twin cycle hypothesis.” In this hypothesis, Taylor states that weight loss resulting from a low-calorie diet will normalize the pancreas’s first phase of insulin response.
Taylor explained that his hypothesis has two main parts. They are, in part, based on a number of studies conducted on adults with type 2 diabetes.
Taylor underscored that his findings are not yet ready to be applied to clinical practice. This remains an early study which is promising enough to warrant further study. Still, it is not large enough for doctors to start basing their recommendations on the findings.
Though the concepts pinpointed in this study may not be ready for doctors to make prescriptions as of yet, after further study, it could lead down a path that will offer treatments in the future. “We haven’t gotten this perfectly right yet,” said Taylor. “There is so much more work to do in understanding how to achieve prevention of weight regain. Certainly, other behavioral interventions, certainly, perhaps, GLP-1 agonists, other agents could be used. All of that is to be explored because this is the start of a story, not the end of it.”
Researchers at the University of Cambridge have completed a massive-scale genetic study in which they have homed in on several types of anti-obesity variant in human DNA. These variants all occur within a single gene and can determine who easy – or how difficult – it will be for someone to be able to drop the pounds.
The researchers were particularly interested in one unique anti-obesity variant of the MC4R gene. This was because it could provide people with natural protection against the onset of obesity. Should the predictions of the researchers be correct, the findings from this study could potentially mean that new weight loss pills can be developed to replicate the effects of this variation.
The idea is that because this anti-obesity variant in someone’s DNA can protect him or her from gaining an unhealthy amount of weight, a drug that produces similar effects could do the same thing. In this sense, it could potentially help people at risk of obesity to avoid unhealthy weight gain. Moreover, with the help of that type of effect, a drug with similar benefits to the variant could support the efforts of a dieter with obesity.
It is for this reason that scientists have had their eye on this anti-obesity variant for the last few decades. Prior research has shown that different variants of the MC4R gene have an impact on a person’s natural metabolism and appetite regulation. While some variations reduce the gene’s activity, others increase it.
Researchers have found that people who have morbid obesity also often have variants of the MC4R gene that reduce its activity. On the other hand, people with the anti-obesity variant of the gene are those with the version that increases the gene’s activity.
Animals studies replicating the genetic variation have managed to change the appetite and overeating habits of the subjects.
In this most recent study, the researchers at the University of Cambridge examined data from about 500 million people across the United Kingdom, each of which had different variations of the MC4R gene. The study identified 61 different variations to that gene, including the anti-obesity variant. Each variation had different levels of genetic activity.
About 6 percent of the subjects had one of the nine different types of the anti-obesity variant. Those with that variant type had significantly reduced risk of diabetes, coronary artery disease and obesity. The research results were published in the Cell medical journal.
Eating peanuts has become a rather controversial activity in recent years. While peanuts and peanut butter have been – and remain – staples in many American households, they have been associated with a number of issues of late. The first is the rise of peanut allergies that have caused many schools to ban them on the property or at least in the classrooms of affected kids. The second is that these nuts – like all nuts, seeds and similar legumes – are high in fats and so many people assume they are a cause of weight gain.
That said, eating peanuts may be better for you than you think – provided you’re not among those with an allergy, of course. They are a tremendous source of plant-based protein, they’re high in fiber, and they contain a surprising number of key vitamins and minerals. With this kind of nutrition profile, you may want to consider bringing these little legumes back into your life.
Along with that strong nutritional profile, it is true that eating peanuts will give you a solid dose of calories. That said, as is the case with almonds, olive oil, and other foods that are great for you but high in calories, they’re best enjoyed in moderation.
A tablespoon or two of peanut butter on your sandwich can turn a whole grain bread into a far more complete meal. Add half a banana to the mix and you’ll be doing your lunch a delicious, simple, affordable and nutritious favor.
On top of the protein, healthful fats and fiber you get from eating peanuts, you may be surprised to discover that you’ll also receive many vitamins and minerals. Moreover, some of those nutrients, such as potassium, are important electrolytes which can help you to stay effectively hydrated. You’ll also get lots of magnesium, phosphorous and B vitamins while keeping carbs low.
This makes eating peanuts a great food for people who are active, dieting, or simply want to make sure they’re consuming a nutritious meal or snack. They’re even well suited to a low-carb diet!
As you can see, just because they’re high in calories, it doesn’t mean that you shouldn’t be eating peanuts. This is particularly true when eating raw peanuts as opposed to roasted and salted. When consumed in moderation, they’re a lovely option for a healthy body, weight control and both energy boosting and muscle support among those living an active lifestyle.
When you’re taking diet pills, the goal isn’t to swallow tablets and capsules to have fat magically disappear. Certainly, that would be convenient, but that’s not how it works. For a long time, many dieters didn’t realize this and were duped by hundreds of dubious brands making unsubstantiated claims.
Today, most dieters know that taking diet pills has nothing to do with magic or miracles. Instead, they choose the products they feel will best complement their weight management strategies. As such, diet pills have become every common components to some of the hottest weight loss trends, regardless of whether or not those trends were originally meant to include the pills.
Regardless of whether a dieter is following a kind of lifestyle diet – such as the Mediterranean diet – or macronutrient plans, such as Paleo or Keto, people are taking diet pills to make them even better.
Product manufacturers haven’t failed to catch on. Now, instead of simply promising that taking diet pills will melt fat away or make your hunger disappear, products are marketed as supporters of specific strategies. People following the keto diet are taking pills promising to support ketogenesis. Those following a paleolithic diet have pills to benefit paleo strategies.
Those companies are finding that instead of trying to hop on the bandwagon for a popular ingredient, it’s easier to appeal to people through the diet trends that are being talked about the most. In this way, they have the chance to appeal to people who aren’t necessarily up with the latest substances but have still heard of the hottest diets.
Of course, the one most important question to know before taking diet pills geared toward the diet you’re following is whether or not they actually work. Unfortunately, as has always been the case, while some diet pills can provide incredible weight management support, others are little more than nonsense or could actually be harmful.
Therefore, the lesson remains the same as it has always been. Don’t simply purchase a product based on hype and trendy names. Instead, it’s important to find a product that has clinically researched ingredients with benefits that will help you to overcome the challenges you will face – or are already facing – with your dieting. For most diets, that means an energy boosting diet pill will often do the trick. The key is to take it properly, according to the package directions, from a formula with only clinically researched ingredients.
The results of a recent study have shown that people with learning disabilities face barriers to wellness lifestyles but can achieve better weight loss by using the right techniques. The research was conducted by a team at the University of Sheffield. They worked in partnership with Slimming World, a weight loss company in the United Kingdom.
The research determined that when you have a learning disorder, there are many additional challenges that you can face to managing a healthy weight. Moreover, even when a learning disability is within the mild to moderate range, the individual has a greater obesity risk than the general population. The same goes for having poorer overall health. Therefore, the researchers investigated ways to achieve better weight loss among this higher risk group.
This study received its funding from the Medical Research Council (MRC). Is findings included a number of unexpected barriers that can stand in the way of health and weight management among people with learning disabilities. As a result, their strategies to achieve better weight loss would need to cater to those unique struggles.
Among those challenges included anxieties about going to a new place. These will frequently stop people who have learning disorders from going out and attending groups – such as weight loss programs and support groups – in person. Without that added support, they’re missing out on a highly effective tool to assist them in improving their overall health and keeping their weight under control.
After all, achieving better weight loss is hard for the vast majority of people. When your resources and tools become more limited due to additional challenges, this can only make it tougher to reach a goal.
Throughout the length of the two-year project, the researchers worked with Slimming World to create an adapted version of the company’s traditional plan. This was meant to provide individuals with more customized support for their unique needs. They found that there were certain areas where changes could be made across the adapted program for better weight loss among people with learning disorders. These changes included:
Slimming World tested the adapted program for considerable success in a limited feasibility study.
Claims about using coconut oil for weight loss are making their rounds once again through social media – or perhaps they never stopped. Though there was a sip in the trend after a Harvard scientist discounted many of the health claims made about this natural ingredient, it appears to have rebuilt itself and is going strong once again.
Let’s take a closer look at the idea of using coconut oil for weight loss and what science has to say about it.
At the very basic level of the claims regarding coconut oil for weight loss are medium-chain triglyceride (MCT) oils. Coconut oil contains a number of different types of fats but is a good source of MCTs. The majority of the claims linking the oil with body fat reduction have to do with MCTs instead of coconut oil itself.
The MCTs found in coconut oil may indeed help to support weight loss and body fat management. However, the idea of using coconut oil for weight loss remains highly controversial.
Many people feel that by eating coconut oil as a part of their regular diet, they will improve their weight loss results. However, as mentioned earlier, the science behind such claims is based on MCT and MCT oil studies. They make the leap that coconut oil for weight loss is the same as using MCT oil, despite the fact that it is not the same thing.
Although Coconut oil is considered to be a good natural source of MCTs, it still contains only small quantities of them, such as caprylic acid and capric acid. That said, about half of coconut oil’s fat content is lauric acid. Here is another area of controversy.
While some would label lauric acid as an MCT, others feel that it is actually closer to a long chain triglyceride (LCT) or that it falls somewhere between MCTs and LCTs but is neither. There are 12 carbon atoms in lauric acid, while MCT oil usually has only 6 to 10 carbon atoms.
If you can use coconut oil for weight loss, it would be because of the MCTs present. Research shows that they help to boost the metabolism and raise satiety from food. That said, it is unlikely that adding a bit of the oil to your daily diet will make enough of a difference on its own that you will see it on the bathroom scale.