SKINNY PEOPLE DON’T DIET

The researchers at the Cornell University Food and Brand Lab maintain a list of people who have done something fairly unusual in today’s world: They’ve been a healthy weight for their entire lives, never fluctuating more than five or 10 pounds, barring pregnancy. Skinny people don’t get diet.The purpose of the Global Healthy Weight Registry, essentially, is to share the secrets of not getting fat with the rest of us. It’s just another way that scientists are trying, mostly in vain, to help curb the obesity epidemic.The Food and Brand Lab recently released another ream of data from the 147 registry participants. Some of their answers are just as frustratingly practical and responsible as you’d expect: Half weighed themselves at least weekly, all but 4 percent eat breakfast, and all but 10 percent of them exercise. Forty-two percent work out five or more times per week. The majority always eat vegetables at dinner and say chicken is their “favorite meat.”

But here’s the surprising thing: Nearly half—48 percent—said they don’t diet. Three-quarters of them “rarely” diet. These people are thin, and have been thin their entire lives, yet they have never so much as perused the Jenny Craig website.One explanation could be good genes. The healthy-weight registrants might never diet because, being naturally thin, they never need to. Still, that wouldn’t explain why they do all those other things—the exercising, the salad lunches, all that poultry. Clearly, they are putting some effort into their figures.Instead, Brian Wansink, director of the Food and Brand Lab, chalks it up to the fact that many of the registrants used “non-restrictive” strategies, like listening to hunger cues, cooking at home rather than eating out, and eating quality, non-processed foods.

“Most slim people don’t employ restrictive diets or intense health regimes to stay at a healthy weight,” he said in a statement. “Instead, they practice easy habits like not skipping breakfast, and listening to inner cues.”

Of course, only eating when you’re hungry and passing up pizza for homemade soup is its own kind of diet. (Indeed, according to the release, 92 percent of the registrants reported being “conscious of what they ate.” )

The reason many people diet is for the structure: Maybe they don’t have time to cook vegetables for dinner, or don’t know how, or they just like having a piece of cake after an already too-big meal. Those people are looking for some strict food rules to follow temporarily, and they find them in the form of a diet. But the way the registry participants maintain their svelte weights (136 pounds, on average) is by following some slightly less strict food rules for pretty much their entire lives. It explains why they’re thin, yes, but it’s not exactly the easy way out.

We proved 70 years ago that severe restriction does not work http://theshrinkshopblog.com/148-2/

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MENOPAUSE AND SLEEP DEPRIVATION

About 10 years post competing

MENOPAUSE AND SLEEP DEPRIVATION

It may seem that once you have children sleep is a thing of the past. Most mothers sleepless nights and exhaustion that can last way beyond the toddler years.  A house of teenagers or juggling family and home does not make for a good nights sleep, so you would hope that middle age would at least bring you some rest time to relax and sleep a little longer. Not so, as menopause brings with it sleep deprivation.

The National Sleep Foundation found that 61% of women between 45 and 60 suffered from sleeplessness. Sleep deprivation certainly makes for a miserable next day but more seriously those lost hours can cause an increase in blood pressure, increased risk of diabetes, weight gain, increased appetite and a compromised immune system.

HOT FLASHES

If you haven’t experienced this yet the odds are you will at some point as most women will suffer from night sweats at some time during their menopausal years.  Mine started at 48 and thankfully are sporadic, but when they hit its totally miserable and sleep is almost impossible when one minute your fever hot and the next you lying in a cold sweat.  Simply awful.

Estrogen helps regulate our body temperature and hot flashes hit when estrogen declines. Night sweats (although they are plentiful during the daytime too) often occur the week after your cycle when your estrogen is naturally at its lowest. They may subside as the month goes on but the closer you get to being officially in menopause the more you are likely to be tormented by this most common of symptoms.

OLD SCHOOL SOLUTIONS

Black Cohosh is a popular choice. An herb that acts in the body as an estrogen, it is also thought to act as a mild antidepressant. I’ve used Black Cohosh and I would say it helped, however, what really seemed to help me was golden flax. Golden Flax also has estrogenic properties and is pretty easy to add to food and drink.

GLA (gamma-linolenic acid) is an essential fatty acid that can help influence prostaglandin synthesis and may help with menopause symptoms.  evening primrose oil and black currant oil are popular sources of GLA.

CRAZY HEAD

Men get grumpy and women get a little cra cra. Mood swings, overreaction, anxiety, and springing from manic to depressive is not uncommon. Hormones fluctuate and so does your head. Anxiety will keep you up all night and depression will keep you in bed all day. We tend to identify ourselves with our emotions and that’s a shame because as we pass middle age our personalities can change completely due to the hormone shifts that occur.

Estrogen and Progesterone work together to create balance.  Progesterone creates calm and yet it’s the hormone that declines the fastest. As progesterone drops, anxiety and worry can step in. Whereas we used to feel relaxed in the evening we may now be feeling wired and unable to sleep.

The best way to improve your mood is to exercise. Exercise boosts serotonin and if timed correctly can leave you nicely exhausted when its time to sleep.  The supplement 5HTP can also help to increase our calming neurotransmitter (available HERE)

 

The Shrink Shop’s best selling product is our all natural Sleep Formula and for ladies of a certain age it will help with those sleepless nights

Most people reach for Melatonin, the most popular of sleep supplements but it is not, in fact, a sleeping aid, it is more of a darkness simulator. Melatonin tells your body its dark and promotes our natural sleep pattern. Which is all good if that’s the reason you cant sleep.  Melatonin won’t help with that chattering mind that won’t shut up or the anxiety that leaves you too wired to sleep. Melatonin will help with those of us who spend too much time in front of glowing gadgets. Computers, phones, and TVs can certainly throw off our natural light/dark rhythms.

sleep-formula
sleep formula available on Amazon

Sleep Formula was created initially to help people lose weight. You can neither build muscle or lose fat when you are sleep deprived, many fitness people want to ignore that fact but getting an hour less sleep to do an hour more cardio is a huge mistake – yet that cardio addiction runs deep.

For ladies in those menopausal years, or approaching them, these are the ingredients that you will be most interested in

Calcium – a natural relaxant that promotes a feeling of calm

B6 – normalizes our sleep/wake patterns and is required to make serotonin. Serotonin is the neurotransmitter that controls mood, appetite, sensitivity to pain and … sleep.

Magnesium – relaxes physical tension and tight muscles.

 

GABA (an amino acid) is an inhibitory neurotransmitter that dampens nerve activity in the Central Nervous System leading to a feeling of calm and relaxation.

Valerian Root a popular herb for sleep actually increases GABA

Hops Flower is similar to Valerian in being a sedative and hypnotic herb.  Made from the female flower of the hops plant Hops Flower is a popular herb often used in combination with Valerian Root. Both are well tolerated and have been used for centuries.

Skullcap is a muscle relaxant and used for headaches, especially tension headaches.

Chamomile is used for nervous energy and mental anxiety

Passionflower a fabulous addition as it’s the herb that helps keep you asleep! Often used on its own for this one reason.

L Taurine also increases GABA and vegetarians are at risk for being deficient as it is found naturally in

Inositol a sugar found in citrus fruits (negligible calories) that activates pathways to stop your mind from racing.  Inositol quietens that mental chatter that seemingly gets louder when we try to sleep.  Inositol activates serotonin and promotes the calmness needed for sleep

HOPE

At 50 I must be getting close to those menopausal years. I’ve had a few hints that its looming but it doesnt have to be all doom and gloom.

I am a huge believer in supplements and have found that L Tyrosine is especially good for mood, I have used Golden Flax for those horrendous hot flashes with surprising success, exercise comes easy because I love it. I never eat sugar and rarely eat processed food. My caffeine is down to one per day and my wine 2 nights a week.

Menopause is that bridge every woman has to cross.  Good sleep makes everything possible so don’t let those nights sweats or an anxious mind keep you from the healing hours we all need.

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When to take your supplements?

Timing your supplements appropriately and being aware of possible interactions (with medications or other supplements) can not only help you optimize your supplement’s benefit but also avoid side effects. So when to take your supplements?

In this article, we review the available evidence on how to time your supplemental intake for maximal efficacy, with special focus on multivitamins, minerals, fish oil, and probiotics. The image below should help.

A Guide to Timing Supplement IntakeIMAGE CREDIT: DEMAH ALSINAN

Multivitamins

Multivitamin supplements will typically contain the fat-soluble vitamins A, D, E, and K as well as water-soluble vitamin C and those of the B-complex family. A vitamin’s solubility serves as an indicator of its absorption and accumulation tendencies and becomes an especially important when considering multivitamin/mineral toxicity.

Fat soluble Liquid Vitamin D

What is the significance of solubility? How does it impact absorption and a molecule’s tendency to remain the body? Fat-soluble vitamins have the ability to solubilize in dietary fat, which then acts as a carrier that shuttles them across the intestinal lining and into the general circulation (from where they are able to access all body tissues). The flip side: because they are able to solubilize in fats, they may gradually accumulate to dangerous levels in body fat. This becomes a particular concern during periods of weight-loss, when high levels of these vitamins may be released into circulation.

Conversely, water-soluble vitamins do not need dietary fat to be efficiently absorbed from the gastrointestinal tract into circulation. In fact, high-fat content may even interfere with water-soluble absorption. These vitamins may cause a mild gastrointestinal upset (nausea, sensitivity to acid) when taken on an empty stomach, and are also best taken with a meal***. Because B vitamins are essential components of metabolism (the process by which food calories are converted into energy the body can use), they may be best taken earlier in the day or before physical activity.

Takeaway: Take multivitamin supplements with a meal during the day, but try to keep fat content at reasonable levels. The Institute of Medicine recommends that fat intake should fall between 20-35% of the daily calorie intake for otherwise healthy adults. Additionally, some studies suggest that vitamin D has a negative influence on sleep so it may be best taken earlier in the day.

***Vitamin B-12 is the only known exception; it is absorbed more efficiently on an empty stomach.

Minerals

When to take your mineral supplemtns. Minerals are common additions to multivitamin supplements, but may also be sold as stand-alone products. In LabDoor’s analysis, calcium, magnesium, and zinc were the most popular mineral add-ons, present either alone or in combination with each other in at least 65 of the 75 tested supplements.

Calcium is thought to be more efficiently utilized by the body at night and acts as a natural muscle relaxant, promoting quality sleep. Research has linked low serum calcium levels to disturbed sleep patterns, including a lack of REM sleep. Magnesium is also suggested to have calming effects on the musculoskeletal and nervous systems. Because of their calming effects, they may be best taken in the evening and with food, which aids in their absorption.

Zinc is best taken 1 hour before or 2 hours after meals, according to the Mayo Clinic, but may lead to gastrointestinal distress if taken on an empty stomach (likely if meals were small). If stomach upset occurs, take zinc with a meal. Zinc also interacts negatively with several common minerals, namely calcium and iron. Zinc and calcium are suggested to compete for common absorption sites, and may negatively impact each other’s absorption if taken concomitantly. That is, try to avoid supplementing with zinc either during or shortly before/after dairy consumption. Iron has also been shown to reduce zinc’s absorptive capacity, though the effect is less severe than calcium’s. Studies have shown that high iron intake can negatively impact zinc absorption, but that this effect is often mitigated by consuming both minerals with a meal. For maximal efficacy, try to minimize concurrent intake of zinc and iron.

Iron may be a necessary supplement for many active individuals, especially women. Iron is best absorbed if taken on an empty stomach and should not be taken with compounds such as calcium, zinc, and vitamin E, which may interfere with proper absorption. However, taking iron without food has been linked to gastrointestinal problems in sensitive individuals, in which case the mineral may also be taken with a light meal. It is worth noting that iron can be supplemented in a variety of forms, with some forms affording better absorption than others. If supplementing with food, iron in bisglycinate form (ferrous bisglycinate) has been suggested to allow for increased absorption in several clinical studies.

Takeaway: Calcium and magnesium may best be taken in the evening with food or before nighttime sleep. Since zinc should not be taken with calcium and apart from iron, it is most useful if taken earlier in the day either slightly before/after food. Iron should ideally be taken on an empty stomach and separately from other multivitamin/multimineral combinations.

Probiotics and Proteolytic Enzymes

available on amazon

Probiotics are live microorganisms typically used to reestablish intestinal floral balance; in essence, “bad” bacteria growth is kept in check by the presence of adequate amounts of “good” bacteria. Extended use of antibiotics, immunosuppressive therapy, and/or irradiation are known to modify floral composition and lead to gastrointestinal and immunological symptoms and are common reasons for probiotic supplementation.

The majority of probiotic’s beneficial effects require the microorganisms remain alive, although few benefits are also suggested to stem from dead bacteria. Studies have suggested that viable bacteria influence both the gastrointestinal microflora and the immune response while dead bacteria boost the anti-inflammatory response. Notwithstanding the possibility of dual benefit, gastrointestinal distress (the most common indication for probiotic supplementation) is alleviated by live microorganisms. Because of this, they are best taken at times when digestive enzymes, stomach acids, and bile salts are at their lowest levels. These factors spike in response to food, so probiotics are most useful if taken on an empty stomach before foods containing ingredients that buffer the stomach’s acidity–in an effort to minimize exposure to harsh digestive conditions. One study (which measured the viability of Lactobacillus, Bifidobacterium, and Saccharomyces probiotic bacteria before, during, and after a meal) noted that probiotic survivability was greatest when supplementing 30 minutes prior to a meal or beverage containing some fats, which are suggested to buffer the stomach’s acidity and aid in bacterial intestinal passage. Probiotic survival was worst when taken 30 minutes after food.

When to take your proteolytic enzyme supplements, however, depends entirely on their intended use. They are often taken to help the body efficiently digest dietary protein, although the clinical study has also noted anti-inflammatory benefit and a reduction in chronic pain associated with disease or intense physical activity. For relieving digestive upset, these supplements are often best taken with a meal. To maximize anti-inflammatory effects, enzymes require contact with the damaged tissue. Taking proteolytic enzymes without food is suggested to increase their absorption into the general circulation, from where they are able to access body tissues in need of repair and provide greatest pain relief.

Take-away: Probiotics are best taken on an empty stomach, ideally ~30 minutes prior to a meal containing some fat content. Similarly, take proteolytic enzymes at times when digestive processes are likely to be least active. Before bedtime, 2-3 hours after the final meal of the day, is recommended.

Fish Oil

available on amazon

Fish Oil’s health benefits, primarily those in the cardiovascular sphere, have been widely studied and extensively documented. But when should they be taken to maximize their benefit? Generally, fat takes much longer to digest than do carbohydrates and protein. Carbohydrates empty from the stomach about 30 minutes to 2 hours post consumption while protein takes somewhat longer, 1.5 – 6 hours after ingestion. Fat is the slowest macronutrient in its digestive speed: only 10g can be processed by the digestive tract each hour.

For this reason, fatty acid supplements should never be taken prior to physical activity (they have been linked to gastrointestinal distress and indigestion when taken immediately prior to physical exercise). Instead, fish oil may best be consumed alongside other fat-soluble vitamins (such as those found in multivitamin supplements) and with a meal, whose fat content aids in nutrient absorption.

Take-away: Take fish oil supplements at the same time as multivitamin supplements. They should be taken with food for maximal efficacy unless the meal is prior to physical activity. In this case, take both fish oil and multivitamin supplements with food later in the day.

 

Final Words

While timing is often a neglected issue in the world of supplementation, it may often result in better efficacy, more pronounced health effects, and the satisfaction of money well spent (which may play a role in continuing healthy habits). As a general rule, supplements should be washed down with water but never taken with hot drinks, such as coffee and tea. The caffeine/tannin content in these drinks may interfere with nutrient absorption and accelerate mineral loss. In the case of probiotics, supplementing with fluids containing some fats (such as milk 1% milk fat) is suggested to improve bacterial survivability. Furthermore, hot beverages may kill viable bacteria.

*Zinc should ideally be taken 1 hour before or 2 hours after a meal, according to the Mayo Clinic. If gastrointestinal symptoms present on an empty stomach, it may be taken with a meal.

**Iron may also be taken with food (particularly if it causes gastrointestinal distress on an empty stomach). If taking iron with food, its bisglycinate form is recommended for adequate absorption.

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Credit for this blog post D.Alsinan

Stubborn Fat Solutions

STUBBORN FAT

We all have our problem areas. It might be your thighs or your back, it might be the love handles hanging over your jeans or the pouch right below your belly button. Wherever it is, it drives you mad. What are the stubborn fat solutions? It is true that some areas metabolize fat at a slower rate and seem resistant to diet and exercise. How many women have I seen with lean upper bodies and hips that don’t match How many men sport a six pack and a roll under each shoulder blade?

A fat cell must reduce in volume

Stubborn fat and fat patterning can be explained by recognizing your body type I see myself as a mesomorph/androgenic. My legs can stay lean, but I won’t wear a backless dress. When I reduce my bodyfat that back fat will hold on for dear life and be the last to go.

Identifying with your body type will help with the frustration, but stubborn fat can have other causes.
Stubborn fat solutions – Let’s start with the those you can fix.

Nutrition is not just about losing weight, and losing weight is not just about nutrition. An unhealthy diet will burden the liver, which has to deal with everything we throw at it; it has to break down alcohol, medication, environmental toxins and so the list of aggressors goes on. If you are bombarding the liver it can become a toxic place. High carbohydrate sugary foods combined with pills, booze and too little exercise will make it more difficult for us to break down body fat. A poor diet low in B vitamins, chromium, zinc, protein and omega 3 fatty acids will affect your fat burning ability, no doubt about it.

Moving towards less processed foods (easier for the liver to handle), staying away from foods that you are allergic or intolerant to (digestive stress), limiting alcohol, controlling insulin, managing stress and making exercise a priority, are all ways you can improve your ability to burn fat.

Cruciferous vegetables like broccoli, bok choy, Brussels sprouts, cauliflower, cabbage and similar vegetables are good for detoxifiying the liver. They contain Inol 3 Carbinol which you can find in supplement form as DIM (diindolylmethane). Milk thistle and dandelion root are also excellent for cleansing the liver, as well as SAM (adenosylmethionine) which, along with its other uses, is a popular liver supplement.

You are only as good as your body’s ability to digest and absorb what you consume.

Second generation fat is more stubborn than the first. It gets harder to lose weight the second, third, fourth time around. Yo-yo dieting will cause more weight gain in the upper body and arms, and that fat will become harder and harder to lose.

 

INSULIN RESISTANCE (IR)

High carbohydrate diets with little exercise create an environment of high blood sugar and too much sugar in the blood triggers too much insulin. If a person continues with this behavior, they will be putting themselves on a course heading towards insulin resistance.

Unbeknownst to the host cells stop responding to insulin.  Insulin is a hormone, hormones are messengers, and cells stop listening to the message. Insulin tries to get sugar out of the blood but if the cells don’t listen then the sugar (and the insulin) stay in the blood and levels get dangerously high.

At this point, you know what this means. High blood sugar and high insulin will shut down lipolysis. Fat is not going anywhere and could be considered ‘stubborn,’ but this is not true.

Get rid of the sugar, watch your carbs, relax more, get good sleep.  Laugh every day, drink less of the fun stuff, drink more of the good stuff, don’t pop pills, move, stretch and sweat. Watch that fat fall off – hopefully.

If you are doing all the right things and that fat is still the friend that won’t leave then the term ‘stubborn fat’ may apply.

There is an explanation.

MORE THAN YOU NEED TO KNOW

In lipolysis, the chain of reactions starts with epinephrine (adrenaline), We have focused on Hormone Sensitive Lipase (HSL) and its crucial role in lipolysis, but before we even get to HSL epinephrine has to bind with the receptors of the fat cell.

Hormones are simply messengers; they do not do anything by themselves; they travel around the body and bind to their matching receptors. Think of a lock and key. Alone neither do anything but put the right key in the right lock and doors open. In the same way, hormones attach to their specific receptors, and the message is relayed, and things start to happen.

Estrogen can only attach itself to estrogen receptors. Insulin connects with cells that have insulin receptors, and  Epinephrine (the first step in lipolysis) has to bind to its own unique receptor sites.

There are two types of receptors. Alpha (type 1 and 2) and Beta (types 1, 2 and 3).

The body always seeks balance, and to create balance we need regulators. You regulate the temperature of your home by using heat and AC. You regulate the speed of your car by using the accelerator and the brake.

Cells have Alpha and Beta receptors which work very much like an accelerator or a brake. These two types of receptors can speed up a reaction or slow it down. Lipolysis is a reaction, and when epinephrine binds to the receptors on the fat cell, it can go either way. Activation of Alpha 1 and Beta receptors will allow for the breakdown of fat, while activation of Alpha 2 is anti-lipolytic and it will slow fat breakdown. If there are more Alpha 2 receptors then they will dominate and fat breakdown will be blunted. When we have an area of stubborn fat, it may be that there are more Alpha 2 receptors.

Your foot is the hormone but what your foot does depends on which pedal you hit.

Muscle cells have Alpha and Beta receptors, the latter stimulate protein synthesis and help in muscle building. A lack of Beta receptors may be a limiting factor for a hard gainer

Women struggle with lower body weight to the point where there is a dramatic difference between their upper bodies and their butt, hips and thighs. Hormones, LPL activity, and Alpha receptor activation may be an explanation.

Competitive pool players and golfers may take beta blockers so that they are calm and can concentrate on their game. Beta receptors are the accelerators, they increase heart rate. In a sport that demands accuracy, it does not help if your heart is racing and this is where beta ‘blockers’ can prove useful.
Beta blockers are banned in competitive sports because of the unfair advantage they can give, but there is no “anti-doping committee” in the weight loss world. There have been many attempts to block the Alpha 2 receptors or specifically stimulate the Beta.

A few decades ago, ephedra was a very popular weight loss and performance supplement. It was like slamming your foot on the accelerator, giving yourself a crazy amount of short lived energy. Spin classes were full of people hopped up on this over-the-counter supplement. Truck drivers could drive all night and girls got bikini ready in record time due to ephedra and its synthetic partner ephedrine HCL.

Ephedra was banned and there are two sides to that story – like every story. Human nature does push up towards the “more is better” mentality, and there was no doubt and unsafe mass abuse of this product. Lipolysis starts with ephedrine, and ephedra products boosted that first step in fat breakdown, people were taking the process into their own hands. BUT it did not work for everyone.

Ladies took ephedrine to get rid of that stubborn body fat, but because those parts of their body were dominant in Alpha 2 receptors, it proved ineffective. The mistake was then to take more and more ephedra, torso’s got shredded, and butts continued to jiggle.
While Alpha 2 receptors were slamming on the brakes in the stubborn fat, the gas pedal was being slammed everywhere else and you know what happens to an engine when you rev the gas too hard for too long…

Ephedra is “Non-Specific” and its success as a fat burner is dependent on the ratio of Alpha and Beta receptors. Chronic use of ephedra during calorie restriction can have an anabolic effect, and it can increase levels of the thyroid hormone T3.
I witnessed this many times back in the 90’s. Due to the anabolic effect ladies could get hard muscular upper bodies and a little fuzzy facial hair. I recall one lady losing 30% in body fat while dropping only a few pounds from her glutes and thighs. She was burnt out within a year of competing and fell into a major depression.  Depression being an unavoidable pitfall after stimulant abuse.

Alpha and Beta receptors allow for balance.

Stubborn fat solutions

Some people with access turned to Clenbuterol (popular with reace horses) which is “Beta Specific.” If you specifically hit the Beta receptors you speed everything up. This was a game changer, people gained muscle and lost body fat which, in theory, is great but no action works in isolation.  A Beta Specific drug will hit every beta receptor, including those in the heart and the lungs.

If you keep revving an engine it will blow.

There have been natural attempts to swing the balance in favor of lipolysis. Some herbal remedies like Yohimbine bark are “Alpha Antagonists” used to inhibit the Alpha 2 receptors.
I wish I recommend a solution to stubborn fat but I cannot. Receptors create balance, and I am never going to suggest messing with that. What I can offer up is one priceless nugget of information.

Insulin makes the Alpha 2 receptors more sensitive!

At the end of the day, it all comes back to nutrition.

GENERATION FAT

We have billions of fat cells and each cell holds a droplet of fat. That fat (aka lipid) takes up about 85% of the cell’s volume, while the other 15% is the cell’s nucleus (the message center) and cytoplasm (usually water, salt and protein). When we lose weight we do not lose fat cells; rather we reduce the volume of each cell. A balloon half filled with water weighs less than a balloon filled with water.

If you have four times more fat cells than your friend and you both have fat cells that are 85% lipid, then you are going to be much larger and much heavier than that pal of yours. To get to be the same weight you’re going to have to drastically reduce the volume of each cell and here lies the frustration of weight loss and achieving long-lasting results.

The role of homeostasis is to bring about balance. Fat cells strive to return to their former volume. The person that swears their eating did not warrant their rebound in weight. They may well be telling the truth.

There are thought to be three times in our life when we can increase the number of fat cells in our body; the third trimester of pregnancy (before we are born), our first year of life and also during puberty.

We had no control over what our mothers ate or fed to us before or after our birth, and body composition isn’t a real priority during puberty.

Today the challenge for children is fast food, soda and candy on every corner, on every shelf and on every commercial. Children are not as active, and there is more screen time than playtime.
Large children are becoming the norm.

The sadness here is that without even knowing it, children and their parents are setting the stage for adulthood. Children go through so many physical changes as they barrel towards adulthood. We call it ‘puppy fat’ and often that’s all it really. The podgy 9-year-old girl that transforms into a svelte 14-year-old. The 11 year old boy that grows taller than his mom in one school year.
And then there’s that heavy kid that doesn’t lose the weight.

The depressing fact is that 75% of obese children become obese adults and these kids are adding new fat cells at twice the rate of their lean counterparts (Dynamics of fat turnover in humans Nature.) Of the normal weight children, only 10% will become obese adults.

Obesity which is said to be 25-40% hereditary,
Two obese adults have a child, and there is an 80-90% chance that their child will also be obese.
Two normal-weight people have a child, and there is only a 10-15% chance their child will be obese.
One obese parent brings the odds to 40-50%
Please don’t fixate on these percentages; it’s doubtful that they are carved in stone, and I merely use them to illustrate how our body composition has a firm hold on us before we even choose to make it a priority.

The changing shape and size of society is going to cripple the health of future generations, and the cost will be astronomical. I like to think that I am full of good advice, but I am at a loss as to how to reverse it all. Heavy kids make for heavy adults, and heavy adults make for heavy kids, The mathematical certainty of it all is quite daunting and makes me grateful for being a child of the 70’s.
.

* (Dynamics of fat turnover in humans.  Nature DOI 10-1038/nature 060902)

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Why you must know your Metabolic Rate

Why you must know your BMR, your Basal Metabolic Rate if you are starting a diet. If you know your BMR you can avoid the dreaded weight rebound and this video explains why.

Basal Metabolic Rate at The Shrink Shop

Strangely not many places measure BMR but you’re in luck if you live near Santa Monica or Eagle, Idaho because we have one of these bad boys in each location.  If you would like to find a facility closer to you that has this Metacheck machine just comment here or contact me and I will get in touch with the manufacturer and find the closest to you.

BMR is not set in stone and it does NOT have to decline with age