Why Eliminating Fat is Good
It is now universally recognized as obesity is associated with premature death and is an important risk factor for some chronic diseases: cardiovascular disease, stroke, diabetes, certain cancers (endometrial, cervical, ovarian, breast, prostate, colorectal, gallbladder, pancreas, liver and kidney), gallbladder disease, osteoarthritis. In addition, obesity and overweight are associated with the development of health-threatening conditions such as hypertension, high cholesterol, respiratory problems, increased risk of surgical complications in pregnancy. Obese people are also at greater risk of hirsutism, menstrual irregularities and depression, and social stigmatization.
According to WHO, in 2005 were overweight more than a billion people around the world. In Europe, estimates that about 400 million people are overweight and approximately 130 million obese. Since the eighties, the prevalence of obesity has trebled in many European countries and continues to increase. The trend is particularly alarming among children and adolescents: current prevalence of childhood obesity is ten times greater than in the seventies. In Europe, 20% of overweight children, with peaks of 33.6% among males and 34, 6% among females aged between 6 and 9 years, of whom one third are obese.
The percentage of obese population increases with age: the prevalence is 1, 3% between 18 and 24 years, peaks over 55 years (14.3% between 55 and 64 and 15 , 7% between 65 and 74 years), before declining among older (10.9% in people aged). From Istat data (surveys of 2002/2003) an alarming picture emerges that places Italy among the first in Europe for the presence of overweight: this condition is in fact 24.1% (4% obese) of children and adolescents and 33.6% (9.4% obese) of the adult population.
It is estimated that the phenomenon involves one million and 700 thousand children aged 6 to 17 years, the band seems to be most affected between 9 and 13 years, where prevalence is 30.4% compared to 14.5% of boys 14-17 years. In general, obesity and overweight seem to affect males more than females (27% vs. 21.2%) and the southern regions than in northern ones (28.7% vs. 19.3%).
This geographical distribution is also confirmed in the population aged 18 years and over: the prevalence of obese or overweight is 46.5% to 45.6% in the South and Islands, compared with 38.5% of the northern regions. Regarding age, the prevalence is at its peak between 55 and 74 (14.3% up to 64 years, 15.7% from 65 to 74 years), while it is lowest among 18 to 24 years ( 1.3%) and in over seventy (10.9%). Again, more men are overweight than women (42.1% vs. 25.8%), while in case of obesity, the difference is smaller (9.3% vs. men. 8.7% of women). Despite these data, in Italy, unfortunately, the problem is underestimated to the point that, even today, there is a surveillance system on the largest epidemic in the heart of our century: obesity. But the excess body fat as well as a health issue is also a business. Everywhere you look you see lightning magic machines or programs that promise the reduction of body fat. Just as you do not get fat in one day you may not lose pounds of excess fat in no time. The process requires commitment, perseverance and a total restructuring of the wrong and unhealthy behavior patterns that led to the accumulation of body fat.
Recalling that, good intentions and the theory to "burn" the excess fat but it is the action, will be listed below some of the best ways to burn excess body fat.
1. Making meals with low glycemic load foods with low glycemic index balanced meals that contain high quality protein, low glycemic index carbohydrates and monounsaturated fats and polyunsaturated fats are the key to stabilize insulin levels. Able to stabilize insulin levels is important as it means less risk to deposit excess carbohydrates as fat. A sample meal? ... Chicken breast grilled, steamed broccoli, healthful olive oil and a slice of pumpernickel bread.
2. Do not eat too many carbohydrates in the evening This may interfere with the levels of growth hormone (GH) during sleep and this is not optimal for fat loss, because, in the evening and at night your metabolism slows down. In the evening try eat only protein, the healthy vegetables and fruit ... away from the table bread, pasta, rice, potatoes and sweets.
3. Make 6 small meals throughout the day Many studies are showing how to increase the frequency of meals helps to stabilize the secretion of insulin, and increases thermogenesis and fat utilization. So equal calories better eating six meals instead of three!
4. Hydrated and stay hydrated Your body absolutely needs to 8:00 to 10:00, 250 cc cups (2-2.5 L) of water per day . The best times to drink water are: a glass half an hour before each meal and the same amount two hours after each meal. But if you try sports drink at least 4 liters of water per day, while exercising you can lose up to 2-6% of body weight as water. Because the water well to do well can burn excess body fat? A study presented in the Journal of Medicine and Science in Sports and Exercise showed that chronic dehydration can cause a significant reduction of metabolism ... and this certainly is not good for fat burning.
5. Eating more protein and fiber These nutrients increase the thermogenesis induced by food, thus increasing the metabolic rate. Thermogenesis induced by food is the cost of metabolism of different types of foods. Research indicates that a meal rich in protein and low in fat can increase thermogenesis by 100% compared to a meal rich in carbohydrates and low in fat. That's why to help them lose body fat is essential to increase the daily protein intake at the expense of that of carbohydrates and fats.
6. Training hard with weights Research shows that training with overloads is one of the best ways to speed up the metabolic rate . In a study published in the Journal of Applied Physiology in 1998, 30 men were assigned to three different protocols of exercise: aerobic exercise (running and jogging), training with overloads, a combination of the two previous. Researchers have shown that training with overload alone increases the basal metabolic rate and muscle strength. Have shown that weight training can accelerate the metabolism of duration of training alone. This research along with other shows that training with overloads, preferably short and intense, greatly helps to burn excess fat.
7. Perform multi-joint compound exercises squats, the bench press and pull-ups with heavy weights and low reps determine an optimal hormonal response to weight loss. These exercises allow it to increase testosterone levels than single joint isolation exercises (eg leg extension, pectoral machine, pulldown etc ...). Testosterone is the hormone in the equation of weight loss and muscle building more muscle equals a faster metabolism, resulting in a greater loss of fat.
8. Doing aerobic exercise in the morning after waking on an empty stomach A search of the University of Texas demonstrates how the use of fat is very low carbohydrate when taken within six hours of physical activity. Other research suggests that cardiovascular work on an empty stomach can help burn fat up to three times more. Fasting insulin levels are low. However, when insulin is high can inhibit the process of fat catabolism. So by doing aerobic exercise on an empty stomach is the body best placed to burn fat. The important thing is always drink plenty of water before, during and after the aerobic activity
9. Running fast-intensive effort Ask the sprint is a great way to burn fat. The research shows that at equal distance accomplished [eg. 1000 sprint (10 x 100m) vs. 1000 run slow], the physical activity more strongly determines a greater expenditure of energy and thus burning more fat. In addition, the intensive activities determines a better preservation of lean body mass compared to low intensity aerobic work. Have you noticed how lean and muscular as the Olympic sprinter? ... Unlike cross-country skiers are just skinny.
10. Take a drink protein / carb post workout Research shows that taking a drink protein / carb post workout can increase the energy expenditure induced by exercise, which in turn may increase metabolism and promote fat loss. This, as well as for optimal recovery, it is also important to prepare the organism to the increase in lean mass, key metabolic essential to the increase in metabolism daily and the decrease in body fat.
11. Drinking coffee before a workout Aerobic In many studies, caffeine has been shown to promote fat oxidation and reduction of fat and weight in subjects performing physical activity. Caffeine works through several mechanisms of action including promoting the release of stored fat to use as energy preserving glycogen (carbohydrate stores in muscle cells and liver) by accelerating the oxidation of fats. To facilitate the catabolism of fat may be useful to take 200 mg of caffeine (amount equal to that which is located in a double-long coffee) before an aerobic workout.
12. Take enough calcium Calcium is the most abundant mineral in the body. A study published in 2003 performed at the University of Tennessee entitled "Mechanisms of dairy modulation of adiposity by date" has shown that diets rich in calcium may increase lipolysis (the metabolic use of fat) and preserve thermogenesis during caloric restriction, resulting in thus the decrease in weight. Some scientists also assume that diets low in calcium may increase body fat. Be sure to take 1200 mg of calcium daily; foods richest in this mineral are milk, yogurt, cheese.
13. Lower levels of cortisol This hormone promotes protein catabolism, and results in the destruction of lean body mass. If this condition continues for a long period may cause a decrease in basal metabolism. In addition, cortisol is another important risk factor for increased fat and especially abdominal fat. Cortisol causes a redistribution of body fat by increasing abdominal fat. Reduce stress and get enough sleep each night can definitely help manage cortisol levels to preserve lean mass and reduce fat storage in the abdominal area.
14. Try to sleep a lot to do 8-9 hours of sleep per night. In a study published in the "Tufts University Health & Nutrition Letter" i have ricrcatori mostarto that subjects who slept for 7 hours or less per night had higher levels of cortisol in the afternoon than when they slept 9 hours per night. Sleep is also essential for the secretion of GH, a hormone with important actions as regards the increase in lean body mass and fat catabolism.
15. Remove the alcohol there is no doubt that alcohol is unhealthy and facilitate the accumulation of body fat and many studies prove it. A study published in "Journal of Advanced Nutriction and Human Metabolism" has shown that alcohol seems to cause increased fat storage and also slows metabolism. Another study done in Sweden found that in comparison between nondrinkers and consumers of alcohol they had deposits of abdominal fat 3 times larger. There are many good reasons to stop drinking!
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