INFORMATION SHARING CENTER
For The Body Soul And Mind
WEIGHT CONTROL -- EXPLAIN BY THE SETPOINT THEORY
In brief, the "Setpoint Theory" is a weight control theory. It postulates that the body has an established weight and strongly attempts to maintain that weight. Therefore, if one should embark on a program designed specifically to gain or lose weight, the setpoint will sense and trigger a mechanism which allows the body to take certain actions to ensure that every attempt is made to maintain a fairly constant body weight.
Thus, one may take all the initiatives to increase his/her daily caloric intake over a period of time, only to realize that he/she is unable to significantly gain body weight. Likewise, another person may lower his/her daily caloric intake over a period of time, but still unable to lose weight significantly.
You might want to ask the question as to how the setpoint works to ensure that this desired body weight is constantly maintained? Well, the setpoint operates somewhat like a thermostat for body fat. It is a genetic instinct, vital for survival. When someone attempts to gain weight, the setpoint senses this change and triggers a weight-regulating mechanism that deliberately causes a decrease in a person's appetite or causes the body to burn excess calories.
When it senses a decrease in body weight due to dieting, it triggers the weight-regulating mechanism to increase the person's appetite or forces the body to conserve energy. Each person has his/her own body fat percentage that has been established by the setpoint. The fact that everyone does not have the same setpoint, people tend to lose or gain weight at different rates. Although the diet and exercise regiments may be the same, the results may differ from one individual to another.
Aerobic exercise in combination with a diet rich in complex carbohydrates and low in fat has proven to be the best way to offset the setpoint. This will lower the setpoint and cause a reduction in fat weight. Contrarily, a diet high in fats and refined carbohydrates seems to elevate the setpoint.
Healthy Weight Loss -- Logic and Tips
In the U.S. there are hundreds of people who continue to make the same usual New Year resolution to loose weight. However, only a fraction of this amount has actually followed through with their resolution. The majority of these individuals who have been constantly giving up, usually do so because that miracle they were expecting to occur over a short period of time fails to occur.
Because they have not been achieving their anticipated goals, within a certain time frame, they continue to get frustrated and depressed, and no sooner, started to dislike themselves. Once they have become depressed, they turn to food and within a short period of time they have packed on that initial weight or more.
If more people were equipped with certain scientific data when it comes to weight loss, chances are that a larger percentage of people would be more determined follow through with their weight loss program. For example, one vital scientific piece of information that is usually missing from the weight loss puzzle is this proposed body weight-regulating mechanism theory, known as the Setpoint Theory.
Love Youself
You should never get discouraged with your weight loss progress. Whether your goal is to lose 20, 50, or more than 100 pounds, you need to look at yourself in the mirror and say, "I look great", and continue to love yourself. Never give up on yourself!
It may not be easy initially. If you've spent a good portion of your life thinking that you're ugly, you're going to continue to look in the mirror and will not stop hating what you see. However, you need to push that thought aside and say something positive to yourself and just keep on working towards your goals.
As time goes on, you'll begin to actually appreciate the “person in the mirror.” When you love yourself, however, it's easy to see how you deserve to eat wholesome foods. You'll feel more confident participating in activities, which helps you to eat less. In short, you can lose weight simply by respecting yourself.
Dieting
Most people who are trying to lose weight search for diet tips to help get them through the "pain" of dieting. Going on a diet means that you're restricting your caloric intake, usually causing a constant hunger, and limiting some of your favorite foods. It's no wonder that you are looking for help!
Diet Tips
Most people that are trying to lose weight search for diet tips to help get them through the "pain" of dieting. Going on a diet means that you're restricting your caloric intake, usually causing a constant hunger, and limiting some of your favorite foods. It's no wonder that you are looking for help!
Dieting doesn't have to be painful. You will be alarmed when you find out about these 5 proven diet tips!
5 SURPRISING DIET TIPS
1. Get support from a variety of sources. It's important that you have the support you need when trying to lose weight. For some, this may be a person who's "been there done that", while for others it may be someone that's going through the same changes. You can look for support from your family or friends, but you can also find support online, through sites such as OnePinky, using the link http://budurl.com/gpyt
2. Think twice about diet sweeteners. Dieters tend to love diet sweeteners, which can allow you to eat some of your favorite foods without all the calories. Some people warn, however, that using diet sweeteners can sabotage your dieting because it causes you to crave sweet things. It may be better to eliminate both fake and real sugar and stick to the sweets that you find naturally, such as those in fruits.
3. Don't go on a diet. The diet mindset can actually harm your success. When you go "on a diet", you probably focus on all the things you can't have. This makes you more likely to give up on the diet and go back to your old ways. Instead, allow yourself to eat all foods in moderation. That way, you never feel deprived and will be happy making healthier choices.
4. Smash your subconscious. Some people hold onto their weight because their subconscious is telling them that their fat will keep them safe. Even though you may consciously want to lose weight, these little thoughts can affect the outcome. Take the time to figure out what your subconscious is saying and how you can change the way you think on a deeper level. A course like the Body Image Mastery program will help you to change.
5. Don't choose a goal weight. Most people choose a goal weight that they are trying to reach. Often, this is something that's unattainable, such as a high school weight or the weight of a celebrity. Instead of focusing on the number on the scale, focus on the way that you feel. You don't need to be a particular size or weight to be happy with the way that you look.
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How to Lose Weight Fast – Effective Weight Loss
As the U.S. population continues to wage the fight against obesity and overweightness, more people are desperately searching for magical ways to lose weight, in other words, the most effective weight loss approach. For many, not only are they determined to find the best weight loss method, they also want to find that method that will allow them to experience the most rapid weight loss. The question is however, of all these weight loss methods out there that have been claimed to be the best, which approach really is?
An exercise program that in-cooperates both aerobic exercises and strength exercises beyond all reasonable doubts is a more effective way to lose weight as opposed to dieting. Whereas dieting reduces our metabolic rate, regular exercises increase it—not only during exercise itself, but also up to 7hrs after we stop exercising. This means that our bodies burn more energy even when we are resting. However, our lean body mass decreases with sedentary lifestyle, which in turn, slows down the resting metabolic rate. Regular exercises that in-cooperates strength exercises and aerobics exercises, increase lean body mass (including muscle) and reduce body fat overall.
Based on these facts, it is thus safe to argue that of all the different ways to lose weight, one of the most effective weight loss methods is to implement a combination of aerobics exercises and strength exercises. Not only is it one of the best weight loss methods, it’s also a healthy weight loss approach.
Lean body mass is heavier for its volume, in comparison to body fat, so if we do a combination of aerobics exercises and strength exercises regularly, we may lose inches even though our weight stays the same. Replacing fat with lean tissue provides an extra benefit, because when compared with fatty tissue, lean tissue burns about three times as many calories at rest. This is also another reason this has proven to be an effective weight loss strategy.
Aerobic Exercises
Aerobic exercises increase fat- burning enzymes. The role of fat-burning enzymes plays a very important role, because fat is lost primarily by burning it in muscle. As the concentration of the enzymes increases so does the body’s ability to burn fat. For this reason, aerobic exercises are of paramount importance to weight control, and are indeed an effective weight loss method.
Strength Exercises
Regular strength exercises increase muscle mass or size (lean body mass), and as the size of muscle increases so does resting metabolism. Even small increases in lean body mass effect resting metabolism. An individual’s resting metabolism will increase by approximately 35 calories per day for each additional pounds of muscle tissue or (lean body mass) gain. Consequently, one will definitely experience rapid weight loss.
For all the above reasons, one can clearly see why an exercise program that in-cooperates both aerobic exercises and strength exercises is one of the most effective weight loss approaches. Thus, a better weight control plan is for an individual to make all effort to consume well-balanced, moderate daily meals, exercise regularly, and avoid stringent diets.
Excessive Eating - Factors That Have Shown ToTrigger an Increased Desire
To Eat
According to psychologist, the hunger drive is controlled by both internal and external stimuli. The increased desire to eat is produced when the internal and external stimuli interact. Thus, sometimes excessive eating or the amount we eat is not just a physiological reaction to hunger. For example, at a banquet where food is attractive, plentiful, and free, individuals are likely to eat more than they would normally do.
No one should dispute the fact that Internal and external stimuli interact to produce the increased desire to eat. Just to reinforce this point; according to psychologist, if you have ever eaten a hot fudge sundae after a large meal, you know that internal hunger signals (such as stomach contradictions) did not contribute to that desire or need to eat, to any great extent. You were persuaded to eat this sundae simply because initially it appeared very appealing to you, and you couldn't resist the temptation. You gave in to the temptation and you tasted it. It tasted so delicious that you continued eating. It is clear, as in this case, that external and perceptual factors, are enough to bring on that increased desire to eat.
The Two Primary Mechanisms The Body Use To Control Eating
1.The Internal Mechanism We Are Most Conscious of -- The Message Sent By the Stomach:
•When it’s time to eat, signals are sent by the stomach via stomach contractions, commonly known as hunger pangs.
•When we have eaten enough food, stomach distention that occurs is the message sent that the stomach is full and it is time to stop eating. Consequently, this also allows us to prevent excessive eating.
2.The Physiological Mechanisms That Primarily Operate Outside of Awareness:
2A.The levels of glucose and insulin in the blood.
•We feel less hungry for food when we have high levels of glucose in our bloodstream. Contrarily, high insulin levels will trigger this increased desire to eat.
2B.The hypothalamus which is located above the midbrain, contains centers for controlling various physiological functions such as emotion, hunger, thirst and other. The hypothalamus appears to monitor the levels of glucose and insulin in our blood.
•If various areas of the hypothalamus are damaged this will have pronounced effects on food consumption. Research has shown that after damage has occurred to the lateral hypothalamus of an animal, it loses its once high desire to eat. This leads to the conclusion that the cells in this area are crucial to the onset of eating.
•It has been observed by scientist, that usually after an individual has suffered damage to the ventromedial hypothalamus, they develop this constant desire to eat. Thus, they tend to experience massive weight gain, sometimes as much as three times their usual body weight,as a result of this excessive eating. This again, is strong evidence that cells in this area are crucial to sensations of satiety and to the halting of food intake.
•In addition, it has also been said that some neurons within the hypothalamus fire at the taste of food triggering an increased desire to eat.
Source:Psychology Today; An Introduction: Bootzin Bower Crocker Hall, 7th ed
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Cancer Prevention - Food That Amazingly Prevent The Formation of Cancer
Many health care specialists believe that the biggest factor in combating cancer today is health education. The most effective way to protect against cancer, according to health educators is to change negative lifestyle habits and behaviors. This means eating right in particularly, exercising regularly, getting enough sleep, learning effective stress coping mechanisms, or adopting positive lifestyle habits and behaviors in general. Eating the right kind and amount of food, for example, can help to protect the body against oxygen free radicals.
Free Radicals
You might ask yourself the question, what are free radicals? A simplified answer to this is that : Free Radicals are unstable forms of carbon dioxide and water. They are believed to cause premature aging, and diseases such as cancer. During normal metabolism the majority of the oxygen in our body is converted into stable forms of carbon dioxide and water. A small portion, however, ends up in an unstable form known as oxygen free radicals. In regards to cancer, Free radicals are believed to attack and damage the cell membrane and DNA resulting in the formation of cancers. Antioxidants absorb free radicals before they can cause damage, and they also interrupt the sequence of reactions that lead to cancer, once damage has begun.
The antioxidant effect of vitamins and the mineral selenium for example, help protects the body from oxygen free radicals, according to researchers.
Polyphenols, a substance found in fresh fruits and vegetables, many grains, and green tea are also believed to be potent cancer-fighting antioxidants. The antioxidant effect of one of the polyphenols in green tea -- epigallocatechin gallate(EGCG), is thought to be at least 25 more effective than vitamin E and 100 times more effective than vitamin C at protecting cells and the DNA from damages believed to cause cancer, heart disease, and other diseases associated with free radicals. EGCG is also believed to be twice as strong as the red wine antioxidants reservation that aids in the prevention of heart disease.
Polyphenols are thought to fight cancer by locking off the formation of cancer cells, turning up the body’s natural detoxification defenses and thereby suppressing progression of the disease.
According to researchers, green tea appears to be particularly helpful in preventing gastrointestinal cancers, including those of the stomach, small intestines, pancreas, and colon. Based on findings the consumption of green tea also has been linked to a lower incidence of lung, esophageal, and estrogen-related cancers, including most breast cancers.
The discovery of phytochemicals is currently viewed a promising horizon in cancer prevention. These compounds, found abundantly in fruits and vegetables, appear to exert a powerful effect in the prevention of cancer by blocking the formation of cancerous tumors and disrupting the process at almost every step of the way.
Diets high in fats also have been linked primarily to breast, colon, and prostate cancers. It is therefore recommended that we limit our total fat intake to less than 20% of total daily calories. Another important advice is that we should include sufficient fiber in our daily diet, as low intake of fiber appears to increase the risk for colon cancer. The consumption of at least 25 grams of fiber daily is also recommended.
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Selected Phytochemicals, Effects Sources
Sulforaphane removes carcinogens from cells Broccoli
PEITC Keeps carcinogens from binding to DNA Broccoli
Genistein Prevents small tumors from accessing
Capillaries to get oxygen and nutrients Soybean
Flovenoids Helps keep cancer-causing hormones from
locking onto cells Most fruits
& Vegetables
P-coumaric & chlorogenic acid Disrupts the chemical combination of cell
molecules that can produce carcinogens Strawberries
green peppers
tomatoes
pineapples
Capsaicin Keeps carcinogens from binding to DNA hot chili peppers
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