Removing Excess Body Fat
Many people struggle to lose their excess body fat but fail. They seem to think that the less calorie they take, the more weight they would lose. Soon, they will find out that they do lose weight for a while on a low calorie diet but, then, would stop losing or even start gaining weight on the same "low calorie diet."
The body weight changes by the balance between the amount of calorie you take (intake) and the amount of calorie you burn (output). Many other factors are involved in the body weight issues such as metabolic rate, body temperature, timing of calorie intake, and the balance amoung protein, fat, and carbohydrate.
The folowing articles will discuss these factors and present a few tips on how to reduce excess body fat more effectively.
A. Adiponectin and Growth Hormone for Fat Burning
When most people hear body fat, they immediately think of various unpleasant thoughts. They think they have too much of it, they want to get rid of it, they think it's evil etc. However, the truth is body fat isn't all bad. In fact, body fat plays a critical role in various vital functions and is a necessary component for healthy living
First of all, fat serves as a means to store energy. It's like the gasoline in your car. A car can't run without gasoline (i.e. energy) and if you only have a little bit, you run the risk of running out. Second, fat contains material for various hormones such as leptin, resitin and the cytokine TNFα , which are all vital for maintaining a healthy body. Third, fat serves as protective barrier for cold ambient temperature. So, while we don't want so much fat that it affects our well being and ability to function normally, neither do we want to get rid of all our fat.
It's also important to understand that there are different types of fat in the body. There is subcutaneous fat (under the skin), visceral fat (in organs like liver, muscles, etc.) and yellow bone marrow. Subcutaneous fat is for long-term storage and visceral fat (organ fat) is more for short-term storage of energy.
When a body has excessive free fat in the blood stream, it is first stored in the fat cells (adipose cells) in the organs. When the organ fat cells are oversaturated and can't store any more fat, the fat in the blood stream will be stored in the fat cells under the skin (subcutaneous). After a certain age, the number of the fat cells in the organs won't change much but the number of the fat cells under the skin can increase indefinitely.
The organ fat cells play a very important role. Chiefly, they produce Adiponectin, a protein hormone that deals with glucose regulation and fatty acid catabolism (breakdown). Adiponectin is only secreted from organ fat cells and not from the under-the-skin fat cells. Therefore, it's very important to keep the organ fat cells healthy and active. When the organ fat cells are healthy, they will produce Adiponectin which will in turn help regulate the sugar and fat in our body. If the organ fat cells are overloaded, they will not function well and Adiponectin production will be impaired.
Exercise and Organ Fat
Muscle Torturing Exercises cause growth hormone to be released from the Pituitary Glands. These hormones will then speed up the conversion of fat into free fatty acids. In other words, the combination of Muscle Torturing Exercises followed by cardio-vascular exercises, should provide an effective means to lose your excess body fat, including your under-the-skin fat!
Adiponectin and Food
B. Why some low calorie diets don't work
When the body's blood sugar goes down too low for an extended period of time, the brain interprets this state as a danger or emergency situation and activates a survival mechanism. It brings the body's metabolic rate to a very low level to conserve energy and also orders all the body tissues to covert available glucose and fatty acid into fat. Fat will quickly build up in the organ fat cells, first, and, then, in the subcutaneous fat cells.
Therefore, if you cut your intake of carbohydrates too much, your body will go into an emergency conservation mode. As a result, you may gain weight even on a low calorie diet if the diet has too little carbohydrate.
Many people on weight-loss diets find that they lose weight in the beginning but soon stop losing on the same diet. This is because their body has adapted to a low calorie by going into a conservation mode. Even if they cut their calorie intake further down, their body may still adapt to it!
This cycle goes on until the calorie intake becomes extremely low. But at that level of a calorie intake, you may not function normally on daily activities!
In order to avoid this trap, which is built in our bodies, you should take a reasonably balanced diet with about 30 to 40% of carbohydrate.
C. Enhancing Metabolic Rate
In addition to the brain's survival mechanism that lowers your metabolic rate, there are other ways that you can deliberately manipulate your metabolic rate. If you can maintain a high metabolic rate, you will burn more calories.
1. Hot and Spicy Foods
2. Balanced Diet with Protein
In order to take advantage of these protein digestive processes, your diet should have a good balance of about 40 to 45% of protein, 10 to 15% of fat, and 35 to 45% of carbohydrate. Too much protein with too little carbohydrate will backfire as it may trigger the brain's emergency survival mode as discussed earlier.
3. Consume Foods Earlier in the Day
There is a British saying, "Eat like kings at breakfast, eat like a lord at lunch, and eat like a pauper at supper." This is actually great advice for our daily food consumption. In other words, you should take the greatest amount of food in the morning, a moderate amount at lunch, and very little in the evening. Unfortunately, too many people eat the opposite way, and become fatter and fatter as a result.
4. Take a Hot Bath
As discussed there, you should soak in a bath tab with warm water at 105 to 106 degrees (Fahrenheit) for at least 15 to 20 minutes. It takes at least that long a time for the heat of the water to penetrate into the deeper layers of your body. That's why a shower does not work for our purposes. On the other hand, the water temperature should not be too high (over 108 degrees) because excessive heat may have an adverse affect on your heart.
You should also pour some Epsom salt in the water. With Epsom salt in the water, your body temperature stays up igher much longer after you get out of the tab, increasing the benefits further. This works only if you soak in the water for long enough period.
The benefits of the hot bath with Epsom salt lasts about 30 to 90 minutes after you get out of the tub. In Japan, hot spring resorts are very popular for healing all sorts of illnesses. In the mountains, many animals were seen soaking in natural hot springs. These animals must know what they are doing (possibly better than most humans!).
5. Body Exercises
Like many good things in life, the best result comes from a balanced combination of multi-dimensional approaches. The proportion of the combination or the balance should be individually adjusted.