Category Archives: Weight Loss

The Truth About Resveratrol and Weight Loss

Many studies of resveratrol and weight loss have been conducted. And many people are excited about this miraculous substance found in red wine.

Many experiments, however, were performed in vitro (“in glass”, that is in a glass dish in a laboratory) that used animal or human fat cells and concentrations of resveratrol that would be difficult or impossible to achieve in the human body even by supplementation.

Even with live animal experiments, the amount of resveratrol given seems excessive when extended to humans. Let’s look at some examples.

Low Dose vs. High Dose of Resveratrol

In one study, resveratrol seems to show biphasic effects, that is it has different effects on the body depending on the dose. For example, experiments with living rats often show a marked difference in effects between low doses and higher doses. Low daily doses of resveratrol (around 5 mg per kg of weight) cause weight gain while higher doses (around 400 mg per kg of weight) caused weight loss. This indicates that resveratrol acts differently in the body depending on its concentration.

To get the same concentrations of resveratrol in humans, we need to administer the dose based on body weight.

Extending the effective weight loss dose to humans would be difficult to achieve with normal supplements. A 180 pound person (nearly 82 kg) would have to take 409 mg of resveratrol for the low dose and 32,727 mg of resveratrol for the higher dose. Now, several brands of “extra strength” resveratrol capsules provide 500 mg of resveratrol per capsule. Just enough to gain weight. You would need to take more than 65 such capsules every day to achieve the weight reduction level of the above experiment.

Resveratrol Protected From Gaining Weight

Another article published in the journal Cell entitled Resveratrol Improves Mitochondrial Function and Protects against Metabolic Disease by Activating SIRT1 and PGC-1α provided resveratrol in doses of 200 or 400 mg per kg of body weight each day to mice for a period of 15 weeks. The resveratrol treated mice increased their aerobic capacity and protected the mice against gaining weight with a high fat diet.

But here again, the doses used in this experiment would be hard to duplicate in humans with normal supplements. A 180 pound human would need to take 16,363 mg or 32,727 mg of resveratrol per day. This amounts to 33 to 65 of the 500 mg “extra strength” resveratrol capsules per day. Pretty high doses!

What About Normal Doses?

Another study in the journal Cell Metabolism in an article Resveratrol Supplementation Does Not Improve Metabolic Function in Nonobese Women with Normal Glucose Tolerance reports on a use of resveratrol in non-obese women. These women had normal glucose tolerance. They were given only 75 mg/day of resveratrol each day. After 12 weeks the women showed no improvement in insulin sensitivity, no change in body composition, no change in resting metabolic rate or plasma lipids.

In this study the does was 75 mg per day. That’s a mere 15% of one “extra strength” resveratrol capsule. Not nearly enough to achieve significant results seen in most other experiments.

A higher dose of resveratrol was used in a study in India, the diabetes capital of the world. This study entitled Resveratrol supplementation improves glycemic control in type 2 diabetes mellitus was reported in the journal Nutrition Research. The experimental group received 250 mg of resveratrol a day (half of what an “extra strength” resveratrol capsule provides) for 3 months. Some positive improvements in the experimental group were noted such as improved HbA1c levels (indicating better control of blood glucose), improved systolic blood pressure (the high number in your blood pressure reading), and lower total protein and total cholesterol. But, there was no significant change in body weight.

Resveratrol Combinations

Because resveratrol by itself seems to be effective in weight loss only in extremely large doses, experiments have investigated combinations of resveratrol with other substances.

mice photo

Photo by sitsgirls

Quercetin in one such substance. Quercetin along with exercise seems to have a significant effect on weight loss. The journal Journal of the International Society of Sports Nutrition in an article Quercetin intake with exercise modulates lipoprotein metabolism and reduces atherosclerosis plaque formation reports on the effects of 100 μg per day of quercetin and 30 minutes of exercise per day on mice. They used 40 mice divided into four groups of 10 mice:

  • Control group, no exercise, no qurcetin
  • Qurcetin only
  • Exercise only
  • Exercise and qurcetin

The group of mice that exercised and were given qurcetin had 78% less atherosclerotic plaque than the control group, 40% less plaque than the qurcetin only group. And the group that exercised and were given qurcetin lost significant weight compared to the control group.

Combining resveratrol, quercetin and genistein has an even greater effect on weight loss. The journal Annals of the New York Academy of Sciences in an article Effect of resveratrol on fat mobilization reports on a test of genistein, quercetin, and resveratrol. The article recalls that flavonoids such as genistein and resveratrol combined have significant effects on fat cells including inhibiting the production of new fat cells and triggering fat cell death. Their study investigates combining genistein, quercetin, and resveratrol. They found effects of the combination of these three natural substances to be greater than the effects any component individually, or even the added effects of each used separately. Together they resulted in significantly decreased fat cell viability and increased fat cell death.

Where Can You Get Resveratrol, Quercetin and Genistein?

These are natural substances which can be found in everyday foods.

Foods containing quercetin include leafy greens, tomatoes, berries and broccoli. Some specific foods include apples, peppers, red wine, dark cherries and berries, tomatoes, broccoli, cabbage, sprouts, spinach, kale, and citrus fruits.

Quercetin is found in capers (the salt-brined flower buds of the Capparis spinosa plant), and onions,

Foods containing genistein include leguminous plants like soybeans, chickpeas (garbanzo beans), alfalfa and clover sprouts, barley meal, broccoli, cauliflower, and sunflower, caraway, and clover seeds.

Resveratrol, Quercetin and Genistein Supplements

You can also get supplements containing Resveratrol, Quercetin and Genistein.

Click here to see some of the major suppliers of these supplements.

Too Much Exercise But Not Enough Results? Lose Weight And Improve Your Health

Statistic Brain tells us that the total revenue of gyms and health clubs in the United States is $21.8 billion. Worldwide, the revenue is $75.7 billion.

IdeaFit tells us that people join a gym to get fit, lose weight, and stay in shape.

treadmill exercise photo

Photo by beltz6

Obviously, people want to exercise to lose weight. Gym memberships, home gym equipment, and workout videos all play their part. But, what are the best exercises for losing weight?

Go to any gym and you will see many people on treadmills, steppers, stair climbers, ellipticals, and cycles (spinners) doing their cardio workouts.

But, a lot of scientific investigations have determined that high intensity interval (or intermittent) training, HIIT, is superior to long cardio endurance training, ET.

Here are just a few studies you should be aware of:

  • From the journal Metabolism, the article Impact of exercise intensity on body fatness and skeletal muscle metabolism by AngeloTremblay, Jean-Aimé Simoneau, and Claude Bouchard of the Physical Activity Sciences Laboratory, Laval University, Ste-Foy, Québec, Canada:

    “The impact of two different modes of training on body fatness and skeletal muscle metabolism was investigated in young adults who were subjected to either a 20-week endurance-training (ET) program (eight men and nine women) or a 15-week high-intensity intermittent-training (HIIT) program (five men and five women). The mean estimated total energy cost of the ET program was 120.4 MJ, whereas the corresponding value for the HIIT program was 57.9 MJ. Despite its lower energy cost, the HIIT program induced a more pronounced reduction in subcutaneous adiposity compared with the ET program. When corrected for the energy cost of training, the decrease in the sum of six subcutaneous skinfolds induced by the HIIT program was ninefold greater than by the ET program.

  • A summary article, High-Intensity Intermittent Exercise and Fat Loss by Stephen H. Boutcher, School of Medical Sciences, Faculty of Medicine, University of New South Wales, Sydney:

    The effect of regular aerobic exercise on body fat is negligible; however, other forms of exercise may have a greater impact on body composition. For example, emerging research examining high-intensity intermittent exercise (HIIE) indicates that it may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise. HIIE also significantly lowers insulin resistance and results in a number of skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.

    The effect of HIIE training on fasting insulin and insulin resistance is shown in Table 1. As can be seen all studies that have assessed insulin response to HIIE have recorded significant improvements of between 23% and 58% increase in insulin sensitivity.

  • From the journal Applied Physiology, Nutrition, and Metabolism, the article High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle indicates:

    This study demonstrated that 18 h of repeated high-intensity exercise sessions over 6 weeks (3 d·week–1) is a powerful method to increase whole-body and skeletal muscle capacities to oxidize fat and carbohydrate in previously untrained individuals.

  • In the journal The Journal of Sports Medicine and Physical Fitness, an articleHigh intensity interval exercise training in overweight young women indicates:

    Sixty female university students (aged 19-20, BMI≥25kg/m2 and percentage body fat ≥ 30%) were chosen and then randomly assigned to each of the HIIT group, the moderate intensity continuous training (MICT) group and the non-training control group…

    Both of these exercise training programs produced significant improvements in the subjects’ body composition, left ventricular ejection fraction, heart rate at rest, maximal oxygen uptake and ventilatory threshold. However, the HIIT group achieved better results than those in the MICT group, as it was evaluated by the amount of the effect size. The control group did not achieve any change in all of the measured variables.The tangible results achieved by our relatively large groups of homogeneous subjects have demonstrated that the HIIT program is an effective measure for the treatment of young women who are overweight.

  • An article HIIT vs Continuous Endurance Training: Battle of the Aerobic Titans by Micah Zuhl, Ph.D. and Len Kravitz, Ph.D. indicates:

    Because of the nature of high intensity exercise, the effectiveness of this type of training for fat burning has been examined closely. Perry et al. (2008) showed that fat oxidation, or fat burning was significantly higher and carbohydrate oxidation (burning) significantly lower after 6 weeks of interval training.

    Increased mitochondria (the energy factory of the cell) size and number is becoming a hallmark adaptation to HIIT (Gibala, 2009). This is referred to as an increase in mitochondria density, and has been thought for many years to only occur from chronic endurance training. Mitochondria use oxygen to manufacture ATP (the energy molecule of the cell) at high levels through the breakdown of carbohydrates and fat during aerobic exercise… An increase in these mitochondrial oxidative enzymes leads to more effective fat and carbohydrate breakdown for fuel.

  • In the journal Applied Physiology, Nutrition, and Metabolism, an article Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness? indicated:

    Growing research suggests that high-intensity interval training (HIIT) is a time-efficient exercise strategy to improve cardiorespiratory and metabolic health.

The science is clear. For better cardiovascular health, less insulin resistance, and greater fat loss, high intensity interval training (HIIT) should be part of your workout routine.

HIIT Training on Treadmill Video
This is by far the best way to burn fat and not lose muscle. Target fat with high Intensity interval training. This can be adapted to any cardio machine.


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Even More Fat Burning Tips

Now, take a look at 101 really sneaky ways to lose fat. You’ll learn one simple, free secret to activate your fat burning process and keep it going strong. Note: James Bond did this every morning in Ian Fleming’s books.

Monitor Your Diet Progress With a Body Composition Monitor

dieting photoIf you are on a diet, you need to know if you are losing fat (which is good) or if you are losing muscle (which is bad). But, how do you figure what what is causing your weight loss?

Most people want to lose weight. That’s all that matters to them. So, their weight on a scale is the only measurement most people look at when they are dieting.

If you are also losing muscle, your resting metabolism–the number of calories your body uses at rest–is decreasing. When you go off your diet, you will probably gain weight.

Your goal on a diet should be to lose fat, but not muscle.

Losing Muscle on a Diet

Diets typically have you eating fewer calories than your body needs. Often you consume 1200 calories a day, or even less.

Your body will often use both fat and muscle protein to produce the energy your body needs. And, it is muscle loss that will eventually cause you to gain weight when you go off your diet.

Muscle is the body’s fat burning furnace. A pound of muscle burns 30-50 calories a day just because it’s there. A pound of fat, on the other hand, requires only a couple of calories a day to sustain itself.

When you lose muscle on a diet, you are reducing your resting metabolism–the total number of calories your body requires when at rest. So, when you return to more normal eating after your diet, you will be consuming too many calories, and will put on weight. That’s just what you don’t want.

Measure Your Loss and Gains More Accurately

To know if your diet is really helping you, you have to know how much fat and how much muscle you are losing. A regular scale will not tell you this. It measures only weight.

Omron Body Composition Monitor

Body composition Monitor

The scale you need is the “Omron Body Composition Monitor with Scale.” This, of course is a scale. And you can use it simply as a scale to measure your weight.

But, the Omron measures everything you need to know to help ensure that your diet is actually working for you. Here are some fitness indicators it measures:

  • Body Fat Percentage This will tell you if you are actually losing fat.
  • Body Mass Index (BMI) This is one measure of your body fat.
  • Skeletal Muscle This is the body’s fat burning furnace that you can control. Lose muscle and your resting metabolism goes down. Gain muscle and your resting metabolism goes up so you burn more calories.
  • Visceral Fat This is the dangerous fat that surrounds your vital organs. Too much visceral fat can lead to heart disease, fatty liver disease, high cholesterol, and type 2 diabetes.
  • Resting Metabolism Knowing your resting metabolism helps you understand what your diet is doing to your body. If your resting metabolism is going down you need to make changes.
  • Body Age This calculated value combines your height, body fat percentage, and skeletal muscle percentage to give you an indication of your body’s age that you can compare to your calendar age.

In the past, measurements like these could only be made by a physical trainer or a doctor. But, now you can monitor your body composition every day at home.

Omron Body Composition Monitor

Omron Body Composition Monitor

The Omron uses metal contacts to pass a small current through your body to help determine your body’s composition. You stand on the Omron with your bare feet. You hold the measure bar straight out with your hands. After just a few seconds the measurements are complete and you can see your body composition.

Because lean tissue like muscles conduct electricity better than fat, the Omron Body Composition Monitor can determine how much fat and muscle your body contains. By passing current through different metal contacts it can determine where your fat and muscle is located. This gives you very accurate results.

Cautions When Using the Omron Body Composition Monitor

Body composition measurements can vary from day to day, or even from one hour to the next. When you eat a meal or drink some water you will add weight to your body. When you urinate or have a bowel movement you will lose weight. Also, you may be dehydrated right after exercise. Your body may absorb moisture after a bath or shower.

You want to measure your body composition in the same way each day. Certain daily activities affect your weight and body composition. So, to avoid temporary fluctuations you should make measurements under that same conditions.

Since the Omron Body Composition Monitor passes a mild current through your body, pregnant women and people with implanted electrical devices, like a pacemaker, should not use this device.

Omron Body Composition Monitor with Scale – 7 Fitness Indicators & 180-Day Memory

In this video I show you which scanner I use and how it works, how I track your progress, and what the measurements mean. Plus one of the top mistakes in using the scanner. I’ll tell you what NOT to do.

Omron Body Composition Monitor with Scale - 7 Fitness Indicators & 180-Day Memory

  • Measures 7 different fitness indicators: body fat percentage, BMI, skeletal muscle, resting metabolism, visceral fat, body age, and weight
  • Accurately measures body fat percentage using proven bioelectrical impedance method
  • Easy-to-read digital screen displays body weight up to 330 pounds in seconds
  • Stores up to 4 individual profile settings so the whole family can track their progress with 180 days of memory
  • Retractable cord makes it suitable for adult users up to 6' 6 3/4" tall
Omron’s full body composition monitors are unlike any other fitness measurement devices available. The breakthrough design is clinically proven to be just as accurate as much more expensive methods used by physicians and other health professionals. By utilizing advanced sensors, you get a precise reading quickly in the comfort of your own home.

List Price: $ 74.74 Price: $ 74.02

Why the 3 Day Military Diet Works and Can Help You Lose Weight and Keep it Off

diet photo

Photo by Sole Treadmill

Everyone who wants to lose weight has tried a diet. For a short time you eat a calorie restricted diet. The number of calories you consume is much less than the number of calories your burn. This causes weight loss.

You need to understand both what’s good and what’s bad about diets. Learn the secret of making the 3 day military diet work for you.

Without learning from your diet, you will be forced to diet again and again. You will be yo-yo dieting.

Bad Things About Diets

While diets are often effective in reducing weight, there drawback is that you often lose muscle mass.

Muscle mass is your body’s calorie burning furnace. A pound of muscle burns 30-50 calories a day without exercise. With exercise it burns even more. Muscle is a major factor in your body’s metabolism.

Compare that to a pound of fat that burns a couple of calories each day. Fat mainly just jiggles.

You can quickly see that your overall metabolism (the calories your body burns) is going to go down if you lose muscle mass.

When you take in too few calories on a diet, your body does not get all the fuel it needs to do everything you want to do. It then burns some stored fat as wells as muscle protein to make the energy you require.

And, most people on a diet do not feel energetic. They feel tired. So they do not exercise to build and maintain muscle mass. It is inevitable that most people will lose muscle mass while on a diet.

After a diet your metabolism decreases and you need to eat fewer calories. But, when you go off your diet you often consume as many calories as you did before your diet. That is now too many calories for your body. The result is you gain back all the weight you lost and add even more weight.

Good Things About Diets

Diets are often effective in helping you to lose weight. But, that is not the main benefit of diets.

While on a diet you will probably change what you eat. Instead of fast foods and manufactured foods you will probably eat more real, whole foods. Hopefully you will see the difference between real food and what are sometimes called “food like substances” that come in pretty boxes or colorful wrappers.

So, instead of eating white bread with all the fiber and nutrients removed you will eat whole grain bread. Instead of refined sugar with no fiber, you will have an apple with all its fiber intact.

You will avoid certain junk foods and manufactured foods such as potato chips, french fries, soda, white bread, candy bars, fruit juices, donuts, beer, pizza, sugary coffee drinks, and sugary breakfast cereals.

Eating a more healthy menu is the most important part of a diet. It’s something you should continue to do after your diet is over.

Three Day Military Diet

military pushup photo

Photo by Marion Doss

Like most diets, the three day military diet is a calorie restricted diet you follow for three days out of seven. It provides about 1000 calories each day. And, it makes you cut out junk food and instead consume nutritious foods you should have been eating all along.

And, it really works to help people lose weight. Most people lose from 5 to 10 pounds during the course of three days.

On the four days you are “off” the military diet you consume more calories, but only about 1500 calories a day. And, you still consume healthy, nutritious foods.

You continue this diet for several weeks until you’ve lost as much weight as you want.

Check out the Three Day Military Diet for yourself.

3 day Military Diet

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But, remember to learn the lesson of the three day military diet: Eat wholesome, nutritious foods every day. Avoid foods that give your body empty calories.

That is exactly what a diet should teach you.

Now, go and lose weight and keep it off.

210 Pound Weight Loss Journey

If you are overweight, you can experience weight loss success and share your own weight loss journey in the near future.

Weight loss is possible, but only if you know it is a journey, not an overnight transformation.

magic wand photoToo many people believe that a weight loss will happen quickly with a magic pill or a six week diet. They want a way to lose weight in a way that does not involve a change to their overall lifestyle. They want the “magic pill” or a short diet to do the work of eliminating excess fat on their body. This is why we see so many miracle weight loss pills and diet books on the market.

There is no magic to weight loss. No magic wand; no fairy dust. It is a life-long journey.

The 70% Solution

Because 70% of Americans are overweight, the weight loss industry is a huge and profitable enterprise. According to the research organization Marketdata Enterprises which specializes in tracking niche industries, Americans spend more than $60 billion annually in an effort to lose weight.

fat treadmill photo

Photo by thenext28days

Many people join gyms to lose weight and get in shape. Nearly $23 billion is spent by 55 million Americans on gym memberships. If going to the gym does not seem to produce immediate results, the motivation to exercise often dwindles. So, while the average gym membership costs $58 per month, only 18% of members use the gym consistently.

Diets May Lower Your Metabolism

Practically everyone who wants to lose weight has tried dieting. It is estimated that 45 million Americans start a diet each year. And many of these people will buy diet book to guide them.

Many diets have you eliminate healthy foods and so provide poor nutrition. While most diets do help you lose fat, you also lose muscle mass at the same time.

Loss of muscle reduces your metabolism and is a major problem with diets. This causes your body to burn fewer calories after your diet than before you started your diet. And, most people put more weight back on after they go off their diet, making matters worse.

Weight Loss Journey

But, temporary diets, diet pills or good intentions for exercise are not the answer to our overweight crisis. It took years living an unhealthy lifestyle to put on too much weight. It was a lifestyle that put on the weight. It’s going to be a new and better lifestyle that will take off the weight and keep it off.

That new lifestyle will include consistently getting good nutrition, eating healthy foods, and getting enough rest and exercise.

Here is a beautifully inspiring weight loss video about one person who took that journey and succeeded.

Summer’s Weight loss Journey l 210lbs Gone Naturally

My name is
S
U
M
M
E
R

I began my Journey in 2014 and have been maintaining my 200+lb weight loss since 2015. The next step in my journey will be excess skin removal.

I am also expecting my first baby…boy (Ky) and I’m due in a week from today 🙂 I have gained exactly 3Olbs over the entire pregnancy.

DISCLAIMER:
– I lost this weight completely Naturally through healthy Dietary changes and a very active lifestyle.(NO WL SURGERY)
-I do NOT market any weight loss products for any company.
and
-I am not YET certified in Fitness/Nutrition therefore, I can not provide personalized meal or workout plans.
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