Talking fat? As impossible as it seem, fat speaks volumes. It is constantly sending messages and communicating with your body. Unfortunately most of the messages are not good.
Modern science is confirming that adipose tissue or body fat is not an inert mass of cells as once thought, but rather a complicated organ that speaks volumes. Science has revealed that fat, when in excess, becomes part of our endocrine system that not only affects and sends out hormones but also establishes communications with other organs and systems including the brain, adrenal glands, liver as well as the immune and sympathetic nervous system.
Fat the “Not so Silent” Villain
When in excess, body fat can quickly become our enemy. Unfortunately our society is overweight and obese in record numbers. But specifically how does fat further influence these weight issues as well as other health conditions? What message is it sending to our body?
1) Fat controls the storage of additional body fat.
2) Fat secretes various types of hormones (including insulin and adipokines) that increase inflammation in the body. The inflammation impacts the likelihood of obesity and promotes weight gain all while wreaking havoc with health in general. The greater amount of excess fat we carry, the greater the inflammation and destruction it will have on the body as a whole
3) Stress increases fat stores, affects appetite; increases fatigue levels, increases food cravings and many other detrimental processes.
Two Best Friends – Fat and Stress
Stress. We experience it every day and often hear about how its negative influence on our health. What most people don’t realize is that stress is a contributor to weight gain.
Stress affects the adrenal glands. These two important small glands lie above the kidneys. They produce a number of hormones including adrenaline, noradrenaline, testosterone, estrogen, progesterone and cortisol. Cortisol is the hormone involved in protein, carbohydrate and fat metabolism. It is also an anti-inflammatory. Much like any hormone, when it is in balance it is beneficial, but when in excess or deficient, it creates problems.
As excess stress and its associated demands are placed on us each day (mental, physical and emotional, whether real or perceived) cortisol levels will be affected. Long term imbalances have a negative and detrimental affect on our body. These include weight gain/problems and excess inflammation. Cortisol levels increase with age and aside from the negative pro-inflammatory effect, this hormone becomes destructive and breaks down the important muscle and tissue mass that keeps us young, healthy and fit. It affects insulin and blood sugar levels, increases appetite and food cravings and tends to increase fat storage specifically in the abdominal area. This in turn increases the risk factor for conditions like diabetes, and various cardiovascular diseases.
Chronic stress also depletes an important neurotransmitter called serotonin. Serotonin influences mood, sleep and appetite. When serotonin levels are low we tend to crave carbohydrate rich foods that are sweet, generally refined and high in sugar. Cookies, ice cream, chocolate…the list goes on. Typically the foods that we tend to label as “comfort foods” are those we turn to when we are stressed or sad. Once we consume these high sugar foods, serotonin is released as the carbohydrates are converted to glucose. The pancreas must release insulin to compensate for the excess blood sugar circulating in the system. This creates low blood sugar levels, resulting in a decline of serotonin, a further reduction in energy, cravings for more sugar and ultimately weight gain.
Solutions to Outsmart Fat Storage
It is imperative to emphasize that there is NO magic bullet or pill for successful weight loss. If there was, our society would not be in the midst of an obesity epidemic. However, as science is proving to us, there are some powerful foods and supplements that provide a safe solution to aid in the weight loss process AND they provide additional health benefits each of us would benefit from.
High Quality Whey Protein – a foundation for good health
Protein is vital for the proper development of hormones, muscles, tissue and other integral body parts and although a good quality protein is essential at each meal of the day, whey protein has advantages that no other form of protein has. Research has revealed the following about whey protein
a) Whey protein contains bioactive components that help stimulate the release of 2 appetite suppressant hormones which help control food intake.
b) High quality whey protein is rich in leucine, an amino acid that helps to preserve lean muscle mass while promoting fat loss. (Remember that lean muscle mass burns more calories than fat mass, so even at rest if we have a higher percentage of lean muscle mass, we will use more calories)
c) Whey protein can improve blood sugar control and increase insulin sensitivity which not only supports weight loss but also may reduce the risk of conditions like syndrome X and type 2 diabetes.
d) Whey protein supplementation decreases cortisol levels, increases serotonin levels and reduces feelings of depression and improves coping abilities in stress-vulnerable people.
Essential Fatty Acids (EFA’s) Omega 3 Fish Oils
Omega 3 fish oils found in supplementation or foods including cold water fish (salmon, herring, mackerel, anchovies, etc) are another important piece of the weight loss puzzle. Ideally it would be best to consume cold water fish once per day and use a high potency Omega 3 Fish oil supplement to obtain the necessary amounts for health and weight loss.
a) Omega 3 fish oils are anti-inflammatory in nature and are able to block the negative effects associated with insulin by inhibiting the inflammation that causes insulin resistance and body fat storage.
b) Omega 3 fish oils replete the essential fatty acid deficiency in the majority of North American diets today. This in turn feed the brain and body the vital fats in order to support brain function and produce the necessary neurotransmitters like serotonin and helps to reduce the incidence of depression and other mental and neurological imbalances associated with a deficiency of EFA’s
c) Fish oils and their omega 3 content are thermogenic. This means that they can actually increase energy production through an increase in body heat thereby increasing caloric expenditure, resulting in a reduction in fat storage.
d) Omega 3 fish oils positively affect leptin levels, a hormone that is produced by fat cells. Leptin can suppress appetite and burn fat stored in the adipose tissue.
Summary
It is imperative to note that a healthy well-balanced diet along with a regular exercise program is needed for successful weight loss. Another important consideration is to make positive lifestyle modifications. Diets, in general, do not work long term as they are not sustainable. However a healthy, smart approach to diet and life does. Some tips to consider.
- Reduce calories slightly, but increase daily exercise. It is especially important to incorporate weight bearing or anaerobic exercises into your regime to increase your lean muscle mass.
- Reduce or remove the consumption of refined and pre-packaged foods, while increasing natural foods including vegetables, fruits, whole grains and lean sources of protein.
- Drink lots of water each day and keep the liver healthy as it is the main organ responsible for fat metabolism. If it is overwhelmed with alcohol, drugs, chemicals (pesticides, cleaners, environmental pollutants, etc) it may not function optimally and will hinder the weight loss process.
And last but not least, weight gain did not appear overnight and we will not shed those unwanted pounds as fast as we would like. Smart, sensible and sustainable are important considerations for successfully losing weight AND improving your health.
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