The Real Key to Weight Loss
Dr. Rachael Schindler
How to lose weight is the number one reason my clients choose to make a nutrition appointment with me(especially before the holidays). They generally express frustration at not being able to lose the weight or keep it off themselves or chronically yoyo diet for lack of better guidance, knowledge, and even sometimes “tricks” of the trade. Being a hands on person who likes to solutionize the problem from its source and not just the symptom, (in this case eating), I must say that what I do is so special and so specific to the person, most people don’t even fully comprehend the many layers and levels it covers. So what do I do, you ask? I do what most simple nutritionists and dieticians don’t. I train you to work on speeding up your metabolism and understanding the key hormones in weight loss regulation. That’s right! Understanding, feeling and experiencing how to change your body for life as well as the psychological framework necessary to support your goals till the end. Most people don’t believe that your metabolism is dynamic, not static and can be modified, as well as some of your hormones, for better or for worse!
First is first. What is your metabolism and what does it have to do with weight loss? Isn’t weight loss about eating fewer calories than your body uses,or exercising, to create an energy deficit for any age and stage? As it turns out, the answer is no. The long or short of it is as follows: Metabolism is the process by which energy is generated in the human body and as a result, various “raw” materials are made and utilized in order for your cells to renew themselves. It is an evolutionary function and is one reason that we have existed as a species. This is based on cell-division, and its basic elements are about how a human body can live longer and do better despite environmental and genetic constraints. It is a complicated puzzle where brain, gut and fat cells work together to regulate our body cells’ outcomes in response to specified hormone signaling.
So how important are hormones to metabolism? Really, hormones are the key! They tell our bodies what to do, very specifically! So, if we look at metabolism in general, we see that some hormones inform you that you are hungry and some inform you that you are full. When you eat, hormones tell your body what to do with the ingested food-whether to store it or burn it as fuel. When you exercise, hormones are responsible for telling your body how to move and consume energy stores, and how to boost or shut down different parts of your body. This is why the most important step for you is to get to know the key hormones in weight regulation. In this article, (part of a series on this topic), I will focus on one hormoneand the role it plays in metabolic function and other aspects of personal health, weight loss and/or and well-being. I will also contrast that with the pitfalls to optimizing your metabolism and hormone output so we can be clear on what we need to do to literally “fix it”.
In the beginning there was…… insulin! Insulin deals the most with sugar metabolism. Whether you have a desire for sweets or not, too much sugar isn’t healthy for anyone and for those of you who have tried to limit their sugar intake (and this goes for kids too), you realize it’s in EVERYTHING! Additionally, you have a large population of people that don’t know they have an issue, developed one or were born with a predisposition to one, big or small, with their sugar metabolism, or that they are heading for it with signs along the way (especially over-exercisers). Everyone has heard of insulin and may associate it somehow with diabetes. But in general, insulin’s most important function is to lower the concentration of glucose in the blood. For instance, when we eat a meal, glucose is quickly taken in and exposed to the beta-islet cells of the pancreas, the insulin secreting cells, and is viewed just as sugar-meaning, the pancreas sees sugar, and as a result signals to cells in the body, via insulin to “open doors” and let glucose in. This is like “logs on a fire” to fuel cell metabolism-like fuel to make a fire burn, namely, a metabolic fire. Shortly after we eat, our meal is broken down into simple sugars that are released into the bloodstream. At this point, the pancreas has released insulin to usher blood sugar in to the liver and to the muscles, where it is converted into glycogen. The glycogen is available for use by our muscles for future energy needs.
Insulin also helps to turn glucose into fatty acids and forces adipose (fat tissue) to store this energy reserve in the form of utilizable fats. This is the storage place for fuel for future needs. Food (glucose) that is not utilized immediately for fuel, is stored as fat. That is why, when we have too much fuel, greater than our metabolic expenditure, we gain weight.
In contrast decreased insulin release causes impaired glucose tolerance in diabetes type I and type 2 (at the end stage). The majority of all diabetic patients today have type 2 diabetes: This is the kind of diabetes seen globally in adults and children. It results from many years of insulin resistance; obesity and inactivity leading to high insulin output; and finally pancreatic “burnout”. This elevated circulating insulin increases hunger and fat storage. Ultimately, this is at the expense of the hard-working pancreas, which is doing its best to keep up with glucose control, but eventually can’t keep blood sugar levels normal. Consequently, the pancreas fails and the clinical element of type 2 diabetes set in with slightly higher sugar levels being the hallmark from a blood test. People often ignore this, and you know that if you ignore a problem like this, it only gets worse.
I’ll tell you what makes matters even worse. I like facts. So here are some presented by the Harvard School of Public Health, Harvard Medical School, and the Boston Nutrition Obesity Research Center (July 13-14, 2011). Researchers addressed some of the issues that contribute to difficulty losing weight which compounds your unique, fingerprint like, metabolic and hormone weight regulators. Perhaps the following highlights might offer insights to your own behaviors (or your child’s) so that we may then focus on how your body’s metabolism and hormones react to devise a plan of action!
Did you know that we are living in a food carnival! Did you take a look at the size of Oh! Nuts lately?. Enough said. Not to mention the isles of junk in the supermarkets. Junk is so easy and “convenient “to buy and eat and eat. Yeah, it’s often cheaper too.
Most people believe that obesity is a matter of willpower, but it’s not that simple. For example, in obese people, the brain’s response to food odors and flavors is often blunted. Compared with leaner people, they literally need more food to experience a positive brain response. (Hormone receptors)
When stressed, most people seek high fat foods, especially carbs to provide serotonin as well as a sense of fake calm since your body is so busy digesting and storing the heavy food, your energy is pulled into that process. You feel like you took a break because blood flow is veered mostly to the stomach and that is distracting to your mind even though your body is working extremely hard to put the extra calories away. Probably on your hips or abs I might add. (Metabolism)
Impulsivity is a genetic trait which is a risk factor for obesity. Obese people (more than their lean counterparts) tend to impulsively eat, let’s say, a whole plate of cookies. And guess what, food advertisements are designed to encourage compulsive consumption. Note sizzling and crunchy sounding commercials.
Food advertisers know that marketing “works”– and kids who watch TV are a prime target. The typical child sees an average of 13 food ads a day on TV. most of these foods are high in sugar, salt and saturated fat.For example research with children who watched TV with four food ads, ate 45% more Goldfish crackers (100 calories more) as compared with when they watched four ads for games. Those who liked the taste of goldfish are even MORE crackers! It is for this reason that kids enter adulthood on average 20 pounds heavier than in 1960! By the time kids are 4-5 years old, 60% of them have lost the ability to self-regulate food intake!!! Even more so, foods marketed with a character (such as Scooby Doo) sell better. 52% of Preschoolers said the character food tasted better (as opposed to 38% who said the food tasted the same, and 10% who said food without the character tasted better).
The standard supermarket and prepared food diet is rich in sugar, saturated fat and sodium. In yet another rat study, when the rats were fed standard rat chow they maintained a normal weight. But the rats fed with a SAD (Standard American Diet) diet, ended up overweight – until researchers took away the food! I have so many clients who buy typical DIET food and never lose for that reason. They spend a fortune but the food has way too much sodium, sugar, saturated fats such as light mayonnaise and fillers like potato flakes. There is little doubt that fats, sugar and salt stimulate us to eat more than we need! (Hormone and metabolism)
When the calories are listed near the food as is happening in many restaurants and products, some people choose the foods with the higher calories and fat, believing they will be yummier!
People make an average of 200 food choices in a day; all these decisions can deplete out limited mental “resources” that govern self-regulation. That’s one reason why, at the end of a hectic day, you can more easily overeat. You lack the mental resources to say “no” to that tempting cookie…
The food industry’s bottom line is always profits. Sugar tastes and makes food brown, and crisp. It makes us crave. In the war between Pepsi and Coke, Pepsi won the taste test because it was sweeter. Further tests showed most people didn’t finish the Pepsi can but did with the Coke because it was less sweet. However, most people preferred the initial super sweet taste as Pepsi knows…. (hormone and metabolism)
The conclusion is that sugar begets sugar or cake gorreret cake! Reducing refined sugar intake may not be enough since foods have NATURAL sugars of their own. Most people don’t take that into consideration with their tallies. It is recommended to only produce one insulin release daily so as not to overwhelm the pancreas. Most people have 20 such releases and after this list, it’s no wonder why.
In the next article I will outline more hormones and how they interplay with insulin. Hopefully your approach and perception of weight loss will be more balanced. Understanding this process and how to optimize it on an individual basis will lead to lasting success!
Rachael E. Schindler, PhD. is a psychologist, founder of ”TheFiveTownsDiet” meals home delivery(www.litenlow.com/dietdelivery/), Smart N’ Lite takeout meals at Season’s of Lawrence, noted lecturer and author, certified pediatric and adult nutrition counselor, certified personal trainer and celebrated group fitness instructor and Pilates master for over 20 years, practicing in Cedarhurst, Lawrence and Manhattan. A veritable “one-stop-source”, Dr. Schindler specializes in fitness, food, stomach problems, hormonal and behavioral issues for both children and adults. She can be reached to order, for an appointment, or for comments at Teichbergr@aol.com, or (917) 690 – 5097.
This is a delicious salmon dish for a holiday dinner. Enjoy Citrus Broiled Alaska Salmon
Here’s what you need…
- 2 teaspoons red wine vinegar
- 2 teaspoons cracked black pepper
- 4 large oranges
- 8 (4 ounce) fillets salmon
- 1/2 cup chopped green onions
- Preheat the oven’s broiler.
- Slice, peel, and pith oranges; slice crosswise into 1/4 inch rounds.
- Season fillets with salt.
- Place salmon fillets on broiling pan.
- Place the pan of fillets 4 to 6 inches from heat.
- Cook for 15 minutes under the preheated broiler, or 10 minutes per inch of thickness.
- Remove from broiler just before they are cooked through.
- Sprinkle with vinegar.
- Arrange orange rounds on top.
- Sprinkle with green onions and cracked black pepper.
- Broil 1 minute longer.
Servings: 8, Calories: 168, Fat: 3.9g, Cholesterol: 48mg, Sodium: 52mg, Carbohydrate: 11.6g, Protein: 21.6g
Less fat, more muscle—that’s your goal, right? There are many benefits of increasing your muscle mass. On top of getting an instant boost to your self-esteem, more muscle means you’ll look more fit and trim, will be better able to burn calories while at work and at rest, have the ability to lose more weight, feel stronger for daily tasks, and the be less likely to suffer an injury.
So what’s the best way to go about gaining muscle? Does it mean you have to spend hours at the gym chiseling every tiny muscle? If you’re wondering, read on to learn a few simple strategies.
Work Those Muscles
You’ve got at least 650 muscles in your body and they won’t grow unless they’re used. This means you’ve got to work against some sort of resistance (free weights, your own bodyweight, or elastic bands) in order to maintain and grow new muscles. The best way to build muscle is to gradually increase the amount of weight you’re lifting and the number of repetitions. Muscles get accustomed to the amount of weight they’re working against, so each week plan to add a few extra pounds to your barbell or a few more repetitions.
When you push your muscles to their limits through weight or repetitions, small tears form in the muscle tissue. It’s when your body repairs those tears that new muscle cells form. You won’t see results overnight, but keep at it and you’ll see growth eventually.
You have to challenge yourself and your muscles. When you are really regimented, it’s the same over and over and you start to get comfortable. Switching up the style of training works your muscles differently.
Focus on Compound Exercises
It’ll take you a lot less time to build muscle if you focus your energy on compound exercises. These exercises work multiple muscle groups at once instead of one or two at a time. Unless you’re trying to build a single muscle group, don’t waste your time with exercises like bicep curls, leg curls, tricep extensions, and seated calf raises. Rather, do compound exercises like squats, lunges, deadlifts, bench presses, shoulder presses, barbell rows, pull-ups, and leg presses.
In order for the tiny tears in your muscles to heal and new fibers to grow, your muscles need rest after a good workout. For you, this may mean doing your strength training exercises every other day (Monday, Wednesday, and Friday) or only focusing on certain muscle groups during your workouts (legs on Monday, chest and arms on Tuesday, and back and shoulders on Wednesday, and so on).
Besides a day off here and there, your muscles require a good night’s rest to recover from hard workouts. Aim to get seven to nine hours of sleep each night.
Feed Your Muscles
Muscle cells need nourishment to grow. If you’re on a calorie-restrictive diet, don’t expect to see muscle gains. Rather, expect to lose valuable muscle. A diet that supports muscle gains will include plenty of protein, good carbs, and vegetables. Protein is valued for its ability to stimulate new muscle growth. Strength trainers, athletes, and active people need more protein than the average person.
To support muscle growth, your goal should be to eat a minimum of .55 grams but closer to one gram of protein for every pound of body weight each day. Weigh 200 pounds? Eat 200 grams of protein. Just be picky about your protein sources to avoid consuming too many calories. Choose lean meats, poultry, fish, beans, dairy, and eggs. If you find you’re having trouble getting enough protein, try adding a protein supplement of some sort.
Every morning when the alarm goes off, you have a choice to make. Will you work out today or sleep in? Some days you just don’t feel like working out. Maybe you’re tired, feel lazy, or have a million other things on your agenda. Can’t you just skip your workout today? No. Is it really that big of a deal? Yes.
While you can make the choice to skip your workout here and there, and it’s okay not to exercise every day of the week, a commitment to your exercise routine is the key to fitness and weight-loss success.
Unless you have a good excuse like sickness or injury, it’s best not to make excuses. Read on to learn four ways you lose when you skip your workout.
Lose Fitness Gains
You’ve worked hard to get this far so why lose what you’ve gained? All the early morning jogs, the weights lifted, and the laps swam have helped you get to this point. You’ve seen your health improve, your weight come off, and your muscles grow. You don’t want to throw away your hard work.
How fast you’ll fall out of shape depends on how fit you are. The longer you’ve been committed to exercise, the longer it’ll take to lose your fitness gains, but experts say going just two weeks without working out will greatly reduce your lean muscle mass and your cardio fitness. Go two or more months without exercising and you can lose it all.
It took a while to make exercise a regular part of your routine, but it doesn’t take long to fall back into unhealthy habits. Skip a workout here, skip a workout there, and it won’t be long until you’re comfortable skipping more workouts than you’re actually making, until one day they finally disappear from your life altogether. Where at one time exercise was a priority no matter what, now even little excuses seem plausible. Don’t excuse yourself from your workout or you’ll begin to lose your good habits!
Lose Sight of Goals
How often does your morning workout give you motivation and strength to say “no” to unhealthy diet temptations? Many people find that when they start the day off on the right foot, they’re more likely to continue making healthy choices the rest of the day. After a challenging workout, who wants to fill their belly with junk? A lack of commitment in the exercise realm of your life may very well carry over into your diet. It’s easy to let your weight loss and fitness goals slip to the back of your mind when you skip your workout.
Lose Your Self-Respect
A skipped workout here or there isn’t a big deal, but a habit of hitting snooze may make you feel guilty and mad at yourself. You set goals, you made a commitment, and now you’re backsliding. Is the extra half hour of sleep really worth it compared to the feelings of regret and guilt you’ll have later in the day when you wish you’d gone to the gym? Be a person of your word. If you said you’d workout, then do it. In the end, wouldn’t it be nice to have no regrets?
TOYS FOR TOTS Holiday Gift Drive 2016
The objective of Toys for Tots are to help less fortunate children throughout the United States experience the joy of the holidays, to play an active role in the development of one of our nation’s most valuable resources – our children; to unite all members in a common cause each year during the annual toy collection and distribution campaign; and to contribute to better communities in the future.
The principle Toys for Tots activity which takes place each year is the collection and distribution of toys in the communities in which a Marine Corps Reserve Unit is located.
Help us support the Marines and Toys for Tots Gift Drive.
Donate any NEW UNWRAPPED toy up to December 15th and be our Guest for the Day enjoy full use of the Club and Unlimited Group Exercise Classes!!!
Help Us Spread The Word
Flu Shot Clinic
At Life Clubs Sponsored By Walgreens Pharmacy
November 1st thru November 20th
For every two (2) non-perishable food items you donate to the drive we invite you to be our Guest for the day, enjoy full use our Club and unlimited Group Fitness Classes!!! All are welcome to drop off non-perishables at the Club between 6:00am and 9:00pm.