For many, putting on weight is quite easy but shedding those extra inches of fat almost becomes impossible. This could seriously impact their social life and could also impact their overall health and well being too.
In this article we will try and look at a deadly combination of adiponectin ghrelin cortisol and insulin which could perhaps become the biggest stumbling blocks when it comes to reducing weight. We will have a look at each of them from close quarters and what they do.
The Role Of Adiponectin
Adiponectin is a substance that gives instructions to the body to burn all the fats and convert it into energy. However, once fat gets deposited in the body, the capacity of Adiponectin to instruct body to burn fat gets compromised significantly.
This process can again be kick started when one starts taking magnesium supplements. Further eating a lot of green, leafy vegetables and some types of seeds can be very useful to say the least. At the end of the day there is no doubt that the role of Adiponectin is very important for fat burning and weight loss.
Ghrelin And What It Does
Ghrelin is also referred to as the hunger hormone. While having it in limited quantities is very important to trigger hunger impulse too much of it could cause lot of problems.
Hence it is very important to keep this hormone in check. Imbalance can be caused by many reasons and lack of adequate sleep could be the culprit. Hence you should make it a point to have at least 7 to 8 hours of sleep every day.
Staying away for caffeine and energy drinks could also help because these substances also are guilty of increasing hunger pangs by increasing the secretion of Ghrelin hormone.
Cortisol And Insulin
Cortisol is a very important hormone which also is referred to as the stress hormone. It is important for regulating blood sugar levels and also for aiding protein, carbohydrate and fat metabolism.
When there is imbalance in the secretion of the hormone it leads to accumulation of fat caused basically by slowing down of metabolism.
Last but not the least insulin imbalance is also responsible for becoming fat and obese. While it might cause diabetes imbalance of this hormone will cause overweight problems.
It can be corrected by adding two tablespoons of cider vinegar before taking a high carbohydrate meal. It certainly can help reduce blood glucose.
Anything that you take in your body ends up to being converted into calories. Smoothies in this case are not an exception.
Therefore it is very important to be careful in what you put in your smoothies. The ingredients should be able to help you fight off the unwanted fats in your body.
A smoothie can be very healthy and at the same time tasty and appealing to whoever is taking them.
The drinks you take therefore should be able to help you burn out those extra calories and help you keep your shape and health in check. In this article we are going to give you a list of several delicious and very easy to make fat burning smoothies.
Apple pecan pie smoothie.
The thought of an apple pecan pie being a healthy, tasty and a fat burning smoothie is most likely not to run through your mind. However, this smoothie can work wonderfully to help you burn that extra fat you have been wanting to. To make this smoothie, you will need the following ingredients:
A ripe unpeeled apple
A quarter unsalted pecans
200mls of unsweetened coconut milk
Some ice cubes
A tablespoon of vanilla protein powder.
A tablespoon of coconut butter
Some cinnamon to taste(optional)
A sweetener to taste
A dash of nutmeg
With these ingredients ready prepared, blend everything together and serve. Enjoy your smoothie.
Chocolate fruit smoothie.
The idea of chocolate in a smoothie is enough to bring doubts of it being healthy or even a fat burning smoothie. However, dark chocolate is very healthy and with a mixture of other ingredients, it can bring out this smoothie to be healthy and delicious as well as being effective at burning the extra fats.
To prepare this smoothie, you will need the following ingredients:
A scoop of whey protein
1 gm of Chitosan
Some ice cubes
A banana (standard size)
A cup of water
Half a cup frozen blue berries
A pinch of unsweetened cocoa
Half a pack of milled flax seed.
With all these ingredients ready, blend them together until you get your likeable consistency. Serve and enjoy.
Being not at that tropical island does not mean you cannot enjoy a tropical smoothie. You can make yourself one with the following ingredients.
Six ounces fat free Greek yoghourt
Three quarters cupful coconut milk
1 cup of spinach
cup fresh pineapple cubes
Some ice cubes
Two tablespoons desiccated coconut
With these ingredients, process until smooth.
Peach almond smoothie.
Almond butter is filled with Omega fatty acids and it being in the smoothie will not only give you energy but will help you burn the fat in your body. To make you need:
Two and half cups of peaches
Two cups of regular low fat milk
Three tablespoons almond butter
A dash of cinnamon to taste
Several ice cubes
Once you have everything ready, put them all into a blender and process until you attain the consistency of your liking.
The mixture of cucumbers and Greek yoghurt is an excellent way of attaining your goal of being healthy and burning down the extra fat. You will need:
Two small seedless cucumbers.
Six ounces Greek yoghurt.
2 teaspoonful of honey or any other sweetener.
Three mint leaves.
a lime juice
Some ice cubes
A pinch of black pepper.
Put everything in a blender and process
This melon smoothie is a combination of kale, yoghurt and honeydew melon to produce a fat burning and delicious smoothie. The following will be needed:
A cup of kale leaves
A cup of baby spinach leaves
One frozen banana
12-14 cubes of honeydew melon
Half a cup of plain yoghurt
Some ice cubes
Place all the ingredients in the blender and process until smooth.
Mango being a tropical fruit will offer you a good and tasty way of burning those extra fat. To prepare this smoothie you will need:
If you are feeling run down and out of shape, then perhaps you’ll need to do some alterations or some changes in your daily routine and diet.
In order to have optimal health and energy you need good nutrition that will sustain your existence everyday.
A good way to make your diet more nutritious is to swap out the unhealthy foods you love for similar but healthier alternatives.
Understand what nutrients are there in what you are eating and what is missing. This has become easier to do in recent years, since many restaurants now have their foods’ nutritional information available.
Quinoa is an option to consider when trying to reduce your red meat intake. It contains a lot of much-needed amino acids, a rarity for a non-meat food. It has a lot of vitamins and is also gluten-free. It tastes great too.
Be sure to take your time eating. In the modern world, people busily gulp their meals, rushing to the next thing.
Take time to enjoy your food. Slowly savor every bite, this way you’ll get full with the nutrients you are taking into your body not with the amount of food that you are eating. Don’t overeat because that will just make you fat but not healthy.
Select lean turkey products in place of ground beef in recipes. This will help you reduce the amount of calories and saturated fat in your diet.
Pick ground turkey breasts since dark meat is similar to ground beef in terms of nutrition. Some ground turkey may contain a mixture of dark and regular meat so you won’t have all of the benefits of reducing all the saturated fats.
You should drink plenty of water daily. It is acceptable to serve milk or fruit juice once or twice daily, but water is still the best choice. Filling up with juice or milk makes a person less likely to have room for important meals.
Putting together a delicious smoothie can be enjoyable and fulfilling. Here is a tip that will improve the already delicious smoothie to being more nutritious. Add some flax seed with omega 3 fatty acids or cocoa powder (which has antioxidants) to the smoothie.
Either of these two ingredients is a winner, as they taste great and will help improve your immune function.
Make vitamin B12 a priority when you are expecting a child. Vitamin B12 can help reduce birth defect risks, which is why it’s important. Most people do get enough B12 but if you’re a woman you need to make sure you’re getting enough B12.
Benefits of Vitamin B12
Raw veggies for a snack boost nutrition. They make the body feel full, satisfy cravings, and give a lot of minerals and vitamins. They are barely more complicated to prepare and store than artificial junk food.
This does not even have to be as messy as convenience foods. Raw veggies are great between meals in a nutritious diet.
Good nutritional choices are important to get more out of every day. There are varieties of foods around that are more healthy and nutritious than what you are eating everyday.
Neglect yourself yearning to eat instant, sweet and delicious restaurant meal. This is how you develop a better approach to nutrition and good health.
Or, have you tried every supplement out there, which promises you will lose the weight, only to find lackluster results at best?
With Fast Diet Pills, you do not have to worry about these problems.
Unlike other diet pills, they do not claim to be the “ultimate solution, ” or promise you are going to lose 5 pounds in 10 days.
Not only is this ludicrous, it is also extremely unsafe.
Further, unlike other diet pills, the Fast Diet Pills are developed by a doctor, meaning only natural, safe ingredients are added to the blend, making them safe for your consumption.
Benefits of Fast Diet Pills
Why is this product different from others? Here are some of the benefits of using these pills when trying to shed some weight.
1. Lean formulation promises your weight loss success. With a full money back guarantee, you know the product will work, and if you aren’t happy, you can return it for a refund.
2. Suppressed appetite. This is the most important thing when it comes to dieting. When you feel fuller, for a longer period of time, you are naturally going to lose more weight. These pills have active ingredients to fill you up, without having to overeat.
3. More energy. With active ingredients to provide a jump, and give you more energy, you are naturally more active.
4. You don’t have to be at the gym for hours a day. Yes, working out will help speed up the process, but even if you don’t the product claims to help you shed the excess weight you are trying to lose.
5. Uses thermogenics to help you lose weight. This natural fat burner will help increase body temperature, allowing you to work out more calories and burn more fat, even when you are sedentary and aren’t doing anything during the day.
In order to lose the weight, you have to change your diet, eating habits, and should incorporate exercise.
One of the main reasons you know these pills will work is that they don’t tell you that by simply consuming them, you will lose the weight.
With all natural ingredients, and ingredients working together to help you burn more calories during the day, weight loss will be sped up when you incorporate these pills to your daily diet regime.
It is natural
Ingredients are clearly labeled on the bottle, so you know what you are consuming with Fast Diet Pills. You are fasting, without having to fast. The pills are developed by Dr. Pete, providing that added sense of credibility you need when choosing a diet pill.
For those who are looking for something that works, and do not want to have to make massive diet changes, or spend 3 hours at the gym each day to see results, Fast Diet Pills are the solution.
By giving you more energy, curbing your appetite naturally, and providing the added fat burning you need to lose weight, it has everything you are looking for when trying to shed a few excess pounds.
You know the drill and pain when it comes to losing weight- consume fewer calories, burn more calories.
However, you also know that most prompt weight loss plans and fad diets do not work as promised. So what is the best way to lose weight?
Well, here are the 2 most indispensable things that you can consider to shed those extra pounds.
1) Intermittent Fasting
This is one of the most effective ways to lose overall body weight. There is a wide array of intermittent fasting regimens you can pick from, and you may also want to experiment to see which one best fits your disposition and personal situation.
However, to achieve the best results, it is recommended to restrict your everyday eating to a particular window of time, for instance a window of 10 hours or less.
This implies absolutely no intake of calories during your fasting window. You can have coffee, water, and tea but no sugar or milk added.
Although this is one of the most easiest fasting regimens to comply with, yet it is extremely combative, and of course, imperative for successful weight loss.
However, this does not have to be your permanent eating regimen. Once your weight becomes normal and your insulin improves, you can begin eating more frequently again.
For this, you will also have to restore your body’s ability to burn fuel or fat. This is also the key to sustained weight management.
In addition to this, once your body has adapted to this type of regimen, your sugar cravings will alleviate, and even if you begin eating more frequently, you are far less likely to indulge in sweet junk.
2) High Intensity Workouts
This approach has shown to burn more fat and calories in much less time. This technique gives you hundred percent, all-out effort through prompt, intense bursts of workout, followed by short, active, recovery periods.
This kind of workout keeps your heart rate up and helps you to lose pounds promptly. It helps you to lose weight in the following ways.
a) It Produces Genetic Changes That Boost Fat Loss
A study published in Cell Metabolism, showed that when inactive and healthy people exercise briefly yet vigorously, it produces an instant change in their DNA- some of which particularly promotes fat loss.
These intense exercises basically cause chemical and structural changes to the DNA molecules within the muscles, and this activation leads to the generic re-establishing of muscle for strength.
However, other genes affected by these exercises are fundamentally involved in fat metabolism. This study also suggests that when you perform high intensity workouts, your body instantly experiences genetic activation that augments the production of fat-busting proteins.
b) Improvements In Glucose Tolerance
In a study, 300 fat people were divided into 3 groups, that exercised five times in one week, performing either:
# Low amounts of low intensity workouts (30 minutes per session) # High amounts of low intensity workouts (one hour session) # High amounts of high intensity workouts (40 minutes per session)
Another group was included, that did not exercise at all. At the end of six months, it was noticed that all the three groups saw similar reductions in waist circumference and weight.
On the whole, all those who worked out had lost approximately 6 percent of their weight at the end of this study.
However, all those who worked out at high intensity had an approximately 9 percent improvement in their glucose tolerance.
c) Eliminate Drivers Of Obesity
If you wish to lose weight, you have to avoid refined sugars and processed foods. These foods actually break down in a way that leads to metabolic dysfunction.
So the most important thing to bring attention to is the fact that these foods are worse from a metabolic point of view and needs to be eliminated from the diet completely.
Intermittent Fasting, Diet And High Intensity Workout Can Actually Help You Lose Weight And Keep It Off
To summarize, if you are leptin or insulin resistant, have high blood pressure, heart disease, diabetes, or are obese, it is recommended to limit your total fructose or sugar intake to 15 grams in a day, until your insulin resistance has resolved, Also remember that all kinds of processed foods are the number one source of hidden sugar or fructose, and therefore, the simplest way to achieve your weight loss goals is to knock out all the processed foods from your diet.
Next, incorporate some high intensity workouts in your daily routine. Bring these simple lifestyle changes and see for yourself!
Leptin is a hormone produced by fat cells for the purpose of regulating fat storage in the body.
It is known as the “satiety hormone” because among its many functions, it reduces appetite and triggers the burning of fat deposits.
Leptin was discovered in 1994, and since then scientists have established that this protein has anti-obesity and anti-diabetic properties.
Studies in animals have shown that long-term leptin replacement therapy can correct type 1 and type 2 diabetes as it improves glycaemic control, insulin sensitivity as well as plasma triglycerides.
These encouraging results have spurred hope that indeed leptin therapy could be a potential treatment for diabetes.
What is the connection between leptin and diabetes?
Blood sugar basics
When a person eats any type of food, insulin levels in the body rise. If the food had lots of refined carbohydrates and simple sugars, insulin will be raised to even higher levels and within a short time.
As you may already be aware, insulin is the hormone that regulates blood sugar in the body. It does this by basically transporting this blood sugar to areas in the body where it is needed.
Blood sugar is the fuel for the body, much in the same way gasoline is to a car. So following a meal, insulin will be busy acting as a taxi to ensure that cells that need this “fuel” have adequate supplies.
This is why exercise is very important for the body because it means more cells will require the glucose, especially the muscle cells.
In healthy individuals, insulin will deposit a whopping 60% of blood sugar at the liver so that it is converted to glycogen for storage.
Link between insulin and leptin
Now as a person is eating, insulin will ensure that some of the blood sugar also reaches the adipose or fatty tissue which is mostly made up of fatty cells.
These cells then become active and they in turn produce the hormone leptin which enters the blood stream and starts travelling up to the brain.
As you eat more food, more insulin is made, and more leptin is produced.
Leptin’s functions are the opposite of the “hunger hormone” ghrelin. Once the leptin levels in the blood get high enough, it is a signal to the brain that you are full.
The high amounts of leptin will also “tell” the pancreas to cease the beta cell production of insulin because no more blood sugar is required.
As long as the amount of food consumed matches the physical activity level of a person, blood sugar will always have a place to go; insulin will be rising and falling in a controlled fashion, and so does leptin.
The Communication Problem
When there is too much blood sugar in the body, and yet the cells don’t need it any more, insulin will induce the production of triglycerides, which may end up becoming stored fat.
This is how people gain weight. Unfortunately, as the levels of triglycerides increase in the blood, they interfere with the manner in which leptin travels to the brain.
The brain does not receive a full signal in due time, so the person will most likely end up eating more than is necessary, a problem called leptin resistance.
This will encourage formation of even more triglycerides, increasing the possibility of a person gaining more weight. At this point, eating less and exercising can improve the situation.
However, if this problem persists, the levels of blood sugar in the body will keep rising, insulin resistance will worsen, leptin resistance will also worsen, blood pressure will go up, cholesterol levels will increase and triglyceride levels will go up too.
Eventually, type 2 diabetes sets in, along with the possibility of other serious conditions occurring such as heart and kidney disease. This is how leptin and diabetes are related.
As mentioned at the beginning of the article, studies have shown that leptin treatment can reverse hyperglycemia (high blood sugar) in animal models of poorly regulated type 1 (T1D) and type 2 (T2D) diabetes.
The researchers discovered that fasted rats that had poorly controlled T1D and T2D diabetes had lower levels of plasma insulin and leptin.
They were also found to have high levels of plasma corticosterone which is a stress hormone that raises the amounts of blood glucose.
In the T1D rats, they found out that stabilizing plasma leptin levels through a leptin infusion caused a significant drop in plasma glucose concentrations, perhaps as a result of the liver slowing down in converting lactate and amino acids into glucose.
Apparently, leptin achieved this by inhibiting a vital neuroendocrine pathway called the hypothalamic-pituitary-adrenal axis.
This axis consists of 3 major glands which regulate many important body processes, including metabolism, fat storage and reactions to stress.
This is why leptin therapy offers great potential in reducing and reversing uncontrolled high blood sugar in patients with type 1 and type 2 diabetes.
Cortisol is a steroid hormone that is also known as hydrocortisone or glucocorticoid. It’s released by the adrenal glands to combat stress and is a vital hormone in the endocrine system of the body.
Proper Cortisol Levels
It is essential to have the proper levels of the hormone, otherwise a person’s quality of life can be greatly affected when the host of symptoms and there are not good, both from the physical and psychological areas.
Cortisol deficiency symptoms should be made known so that if any of these conditions appear that a person will become aware will contact a medical professional for a diagnosis. This hormone is very important for helping boost the immune system, control metabolism, the cardiovascular system, and for regulating blood pressure.
Cortisol is also called the stress hormone because it will cause the “fight or flight” response when we are confronted with danger. It is a physiological trigger that releases adrenaline and cortisol which will regulate important body functions while we are confronted with stressful and dangerous situations.
A deficiency of the proper amount of cortisol is caused by inactive and under producing of the adrenal glands, it is called hypoadrenalism or Addison’s disease. President John F. Kennedy suffered from this disease. This it is an autoimmune disease were persons own body attacks the adrenal glands.
It has been found that extended periods of severe stress can cause of the adrenal lands to take a timeout. The symptoms that occur do not always become apparent at the same time but they can occur in combination with one another.
If you have any of the following symptoms by themselves or a combination of them you should see your medical professional at the earliest possible time in order to determine if low cortisol levels are the problem.
Low Cortisol Levels Symptoms
If you feel fatigued or have a weakness, if you feel depressed, if you feel dizziness and feel faint, if you have heart palpitations or the ability to cope with stress, if you are emotionally hypersensitive, have social anxiety or muscle weakness you may have low cortisol.
As previously mentioned, just one of these cortisol deficiency symptoms that might indicate that you have low levels of the hormone may or may not be symptomatic of your situation. Anytime that you have any doubts, however you should not hesitate to see a physician and find out for sure if you’re having a problem.
One of the primary symptoms of Addison’s disease is a slight discoloration of the skin and if this particular symptom is severe it would be a good sign for you to seek medical assistance as well. The one thing that is a key here is the pattern of the symptoms in that if you have more than one at the same time you should definitely feel that they are not coincidental and you should seek medical help.
Insufficient levels of cortisol in your system for a prolonged period of time can be devastating to your health as mentioned previously as to the control that the hormone exerts over an hour immune system, the cardiovascular system, and are metabolism.
If you have any doubts as to whether or not the symptoms are real, it is always better to go and get a medical checkup in a way just to be sure.