4 Reasons Why Jogging Make Slim

Each exercise is good, but if the aim is to lose weight, nothing can beat the track. In fact, running is the most efficient way to burn calories without having a strict diet.

 
If you have a hobby running, please continue. But if you do not like running but losing weight is the target this year, see four reasons why running is the best exercise to slim down.

1. Long-term effects
High intensity exercise such as running will trigger burning calories after exercise compared with low-intensity exercise. This calorie-burning effect even survive long enough even though we're resting.

In a long-term comparison between the runners and walkers are known, calories burned due to run make weight loss more than 90 percent by walking.

2. Fastest burning
Although there is a myth that running a mile to a mile walk to burn calories in the same amount, but still ran the fastest way to burn calories.

Within 7 minutes of high intensity exercise as found by the team of the Human Performance Institute of calories burned per minute is the same as running. But because the exercise of short duration, the total calories burned still not as much as if you ran.

3. Cheap and easy
Running is basically a sport that is easy and inexpensive. You can do it yourself and on the go. You do not even need any equipment other than a pair of running shoes. In other words, almost no obstacle to running routine, even while you're traveling.

4. Addictive
The main regulations in terms of weight loss is if you do not like it then you will not be disciplined to do. Well, studies show runners often feel the addictive effects of this sport.

The scientists found a link between exercise intensity is moderate to high with the release of endocannabinoids, chemicals like morphine in the brain. I wonder if the time will come running sensation excited that you have always wanted to do it again. (KPS)

Routine Drinking Water, Is a Healthy Diet and Low Budget

Drink water at regular intervals may be able to be the easiest and cheapest option to lose weight. A study states, drinking water before meals can help ensure successful weight loss program.

As reported by Dailymail, adults who drank two glasses before meals lost about 4 lb weight equivalent of 1,814 pounds or more, compared to those who did not drink water.

The research merupaka one of 11 studies on the effects of drinking water on diet are reviewed by experts and published in the American Journal of Clinical Nutritrion. Three other research in-review other states also clear evidence that water consumption can help boost weight loss success.

According to one of the researchers who conducted the review, Brenda Davy of Virginia Tech, water consumption can help reduce hunger and help dieters reduce calorie intake.

This is supported by another study that found that women who increased water consumption during the diet lost more weight than those who drank less than 1 liter of water per day.

Rebecca Muckelbauer, researchers from the Berlin School of Public Health, Charit� University Medical Center Berlin, Germany who led a review of research on water states, satiety is the main reason a person lose weight.

But he also suspect there is another reason behind this phenomenon is the effect of thermogenesis induced by water. He says, drinking water can also increase energy expenditure of the body. In other words, there is the energy released by the body from the effects of drinking water. Muckelbauer recognized, this conjecture has not been investigated further.

Of some of the research that is reviewed by Muckelbauer and his team, not all studies have shown that those who drink a lot of water can be more slender. In fact, people who are obese drink more water than those who are not overweight.

He also said the Americans could mengasup 400-500 calories per day from sugar-sweetened beverages. According Muckelbauer intake it will give better results, if replacing plain water.

Benefits of water consumption is also recognized many other studies. One study found women who drank plain water, instead of sugary drinks, reduce the risk of diabetes. Women who drink a lot of water is also a small risk of developing kidney stones. 

Source: dailymail.co.uk

Precisely Diet Makes Big Appetite Add

Often when we are in a weight loss program by limiting food intake, we just feel more excited at the sight of the foods that are not healthy. It turns out this phenomenon commonly experienced by those who are strictly limiting calories.

Research from the Oregon Research Institute (ORI) found that limiting the number of calories you eat will actually make increased appetite, especially for unhealthy foods. The longer you restrict eat, the more food you eat afterwards.

ORI senior researcher Dr. Eric Stice said, these results are unique because the first show calorie restriction has an impact on a particular area of ??the brain that is more tempted to good food.

Stice and colleagues examined two groups of teenagers who go on a diet. The teens confessed to limit the amount of calories they consume.

The researchers used brain imaging paradigm to monitor the activity going on inside the brain. Thirty-four participants who were in the first group was shown some pictures of the food. The result there is a real surge in activity in their brains when shown pictures of food are good in comparison with the less tasty food.


Meanwhile, the second group consisted of 51 participants were given the same treatment. The difference is they are given the freedom to consume chocolate milkshake or a tasteless solution. Results after three to 22 hours later, those who drink milkshakes do not show a surge in over his brain when viewing pictures of food good.

"The implications of this study are very clear, that if people want to lose excess weight, would be more effective if they are still eating a healthy diet, low in fat and sugar.'s Not even not eat anything," said Stice.

Previous studies showed skipping meals and restricting calorie intake can adversely affect health. Restricting calories means limiting the nutrients your body needs to continue a healthy lifestyle.

Skipping meals can cause blood sugar levels drop severely, so that when the next meal, the blood sugar increase occurs with a sudden. It is a negative impact on health.

Sources: health.kompas.com

Mediterranean diet, for diabetes

Diet eat only lean meat and replace it with healthy fats such as the Mediterranean diet is considered very good for people with diabetes. Diet is considered effective in lowering blood sugar levels.

In addition to the Mediterranean diet, a diet low in carbohydrates, high in protein, and low in simple sugars is also considered good for diabetics.

"Of the four methods are all diet can improve various aspects of diabetes control," said Dr.Olubukola Ajala, diabetes experts from the UK.

Diabetes is now considered a global epidemic. People suffering from this disease can not keep blood sugar into the cells effectively so that their blood sugar levels soaring.

Lifestyle changes such as weight loss and reduced caloric intake has been shown to control blood sugar levels and reduce the risk of complications.

In an analysis of 20 studies over the last 10 years, Ajala and his team compared the benefits of 7 popular diet for people with type two diabetes.

Mediterranean diet, low carbohydrate diet, a diet high in protein, and low glycemic index diets were least effective in lowering blood sugar levels.

People who opt for a Mediterranean diet can also lose weight. But these benefits are not found in the three other dietary methods.

The Mediterranean diet is a diet that more intake of fruits, vegetables, nuts, whole grains, fish, and use olive oil and spices to replace salt and butter. Saturated fat from red meat and dairy products is very limited.

Other studies have also linked the diet with a reduced risk of cancer, Alzheimer's, Parkinson's, as well as the risk of heart attack.

Continuous calorie restriction is an important element in the diet of diabetics. Mediterranean diet is considered easier to follow in the long run.

6 Steps Getting rid of Stomach Fat

Having a flat stomach is important, not only for appearance's sake alone, but will also keep us from disease.

Abdominal fat has been shown to increase the risk of serious diseases such as insulin resistance syndrome which would trigger the disease, interfere with heart and blood vessels, as well as some types of cancer.

Exercises that focus on the muscles around the stomach can indeed help gain muscle faster, but it does not mean much if you do not complete it with regular exercise and a balanced diet.

Intentions so that you get a flat stomach more quickly realized, follow the 6 steps below.

1. Choose foods that are rich in fiber and high in nutrients than foods high in fat and high in calories. Foods such as fruits, vegetables, whole grains, and lean proteins will make the stomach full longer as well as meet the needs of the body of vitamins and minerals.

Limit consumption of processed foods or junk food. Eat several times a day, including breakfast. This will keep your metabolism healthy and supply the energy the body needs. Avoid skipping meals as it will make your metabolism slower.

2. Adequate fluid intake, especially if you exercise regularly or live in a humid climate. Avoid empty-calorie drink such as soda, energy drinks, or fruit juice in containers. Water will make the body function optimally because he will bring nutrients to vital organs.

3. Exercising 30-60 minutes at least five times a week. Begin by walking, cycling, swimming, gymnastics or follow the movement of the DVD. If you've got a habit of exercising, increase the intensity of exercise to accelerate weight loss.

4. Train all muscle groups of the body with weight training, using a balance ball, or equipment in the fitness center. Perform these exercises two or three times a week on non-consecutive time that the body has a chance to rest. Increase muscle mass will increase the fat and calorie burning.

5. Perform strengthening exercises abdominal muscles. Do it regularly two to four times a week. This will build and strengthen the abdominal muscles and sagging skin are not visible.

6. Reduce intake of total calories per day around 500-1,000 calories a week to lose about 1 pound a week.

Tricks to Lose Weight From Different Countries

Each state would have its own secret diet. Diet to keep your body is a cultural ideal trusted local communities.

 Cultural background and activities of citizens to be part of a diet prescribed State. Here's a summary of the legendary diet recipes:

1. Spicy food (Thailand) 
Thailand is a paradise spicy. Spicy dishes white elephant this country has been famous around the world. Community land trust in 1000 this temple spicy foods can make the body shed fat and they remain ideal.

2. Small portions (UK) 
British Society believes eating smaller meals will help them continue to eat in moderation. With this diet they avoid large meals that stimulate increased body fat and weight. It is also applied to the fast food restaurants in the UK are not great menyediakanporsi (supersize).

3. Potatoes and beans (Brazil)
 Brazil is the main dish in sweet potatoes and beans are rich in fiber and low in fat. This dish is able to maintain blood sugar levels, and reduce the risk of obesity by 14%.

4. Often Eating at Home (Poland)Polish people only spend spending by 5% for eating out. They believe in home cooked meals with fresh ingredients for better health. Home cooked meals also allow the Polish oversee the cooking process.

5. Breakfast Routine (Germany) 
Approximately 75% of the usual German breakfast every morning. Breakfast menu is bread and whole grain cereals. Prevent regular breakfast lunch or snack servings due to excessive hunger. Eating large portions are rich in sugar and cholesterol, it resulted in rapid body fat that has accumulated due to the intake of fat.

6. Cycling (Netherlands) 
Dutch people cycling maniac. Even the wheel bikes in the country more than the population. As many as 54% of Dutch people cycling for everyday activities. They average pedaled 865 miles per year. Citizens believe the origin of man's Tulip, cycling is a great form of exercise can blindly keep their bodies healthy.

7. Consumption Muesli (Swiss)Muesli is a kind of mixture of cereals, fruits, and nuts. Nutrient-rich dish is usually served for breakfast or an afternoon snack. Swiss people believe the intake of fiber in muesli will keep their bodies healthy.

8. Eating from the garden itself (Russia) 
As many as 51% of Russians spend their holidays on the farm. They grow their own vegetables and fruits to be eaten. By planting themselves they can control the chemicals used during cultivation. Selection of organic matter will make their bodies stay healthy until old age.

9. Spice turmeric (Malaysia)
 Most people use bamboo Malaysia turmeric as a spice in hidanganya. Indonesia's spice known as turmeric is rich in curcumin substances. It helps reduce the formation of fatty tissue.

10. Rooibos Tea (South Africa) 
This tea is popular all over South Africa. Naturally sweet rooibos tea does not require gul atambahan. Audience avoid the risk of developing diabetes. This drink is made from the leaves of Aspalathus linearis, which is not the type of tea plant. This caffeine-free beverages, preservatives, flavor boosters. Roiboos tea also contains vitamins and antioxidants that are beneficial to the body.

11. Love to Eat Pickles (Hungary) 
Hungarians love to eat different kinds of pickles. cucumber, cabbage, tomatoes, and peppers is a favorite of the people of the land of Dracula. The content of vinegar in the pickle able to maintain blood pressure, keep the sugar levels, and reduce the formation of fatty tissue.

12. Yoga (India) 
India is the qibla of yoga. Yoga is not something that is foreign to the Society's country Taj Mahal. Yoga is done with a variety of poses done on an empty stomach. Various movements of yoga can burn fat and increase metabolism. This is evidenced yoga actors who have a low body mass index.

13. Trekking (Finland) 
Finnish citizens choose trekking as favorite outdoor activities. They are accustomed to trekking with two sticks in the right and left hand. Movement when trekking involves the movement of the shoulder muscles, arms, and torso so transform an ordinary street into a total body workout. This movement is able to burn calories and fat, to make the body stay healthy.

14. Eating Fish Herring (Netherlands) 
Herring is a type of fish that live in the North Pacific Ocean, the South Atlantic and the Baltic. This fish is rich in omega 3 fatty acids that can lower bad cholesterol and lowers stress hormones maker (cortisol). Ordinary Dutch people eat herring as a daily snack.

15. Fasting (Indonesia) 
Before we know it has fast become the best diet way of this nation. Fasting is able to break the habit of excessive eating and burn more calories. By fasting, the calories from eating when the meal will be burned up when breaking arrive.

Glucagon, Dietary Protein, and Low-Carbohydrate Diets

Glucagon is a hormone that plays an important role in blood glucose control. Like insulin, it's secreted by the pancreas, though it's secreted by a different cell population than insulin (alpha vs. beta cells). In some ways, glucagon opposes insulin. However, the role of glucagon in metabolism is frequently misunderstood in diet-health circles.

The liver normally stores glucose in the form of glycogen and releases it into the bloodstream as needed. It can also manufacture glucose from glycerol, lactate, and certain amino acids. Glucagon's main job is to keep blood glucose from dipping too low by making sure the liver releases enough glucose. There are a few situations where this is particularly important:

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50 home remedies for treating premature graying of hair naturally

Though one cannot prevent the natural cycle of whitening of hair, but you can always  prevent your hair from premature graying. You can always choose a healthy diet

Diet- Your diet plays very important role in retaining the natural colour of your hair. Eat foods rich in iron, vitamin A, B, and minerals. Food high in zinc, iron and copper help keep hair healthy. Hair shedding can be caused by a deficiency in zinc. Low amounts of copper in the body can reduce melanin. Sources of zinc are red meat, chicken and green vegetables. Beef, eggs, red meat, wheat and sunflower seeds are good sources of iron. Cashews, almonds, crabs, oysters and egg yolks are good sources of copper.

Eat dark green vegetables, yellow fruits, cauliflower, banana, tomato, cereals, kidney, liver, yogurt, yeast, wheat germ ,etc.

Take iron rich foods like sunflower seeds, red meat, dried apricots, wheat, parsley ,etc .

You must eat iodine rich foods like banana, carrots, fish etc. 

Take foods rich in anti oxidants for destroying the free radicals which damage the hair cells. Avoid oily, fried, fatty, and spicy foods . 

Eat foods rich in para -aminobenzoic acid (PABA) like kidney, liver, yeast, whole grains, etc. 

Minimize the intake of tea, coffee ,and alcohol. Take vitamin B12, and pantothenic acid( vitamin B5) supplements in your diet. Drink a lot of water. Quit smoking

Following are some home remedies for treating premature graying of hair naturally. Home remedies are very  helpful  in curing premature graying of hair  effectively. 

 
1. Boil a few Amla (Indian gooseberry) pieces in coconut oil till they turn black. Apply this mixture on your hair to cure premature graying of hair naturally at home.

2. Grate the ginger, and mix it with a spoon of honey to eat this mixture everyday to treat premature graying of hair naturally.

3. Massage coconut oil, and lemon juice on your scalp to treat premature graying of hair naturally. Follow this home remedy for getting shiny ,and healthy hair naturally.

4. Massage cow's milk butter on your scalp to treat premature graying of hair naturally at home .Follow this easy home remedy twice a week.

5. Boil curry leaves in coconut oil till the leaves become black. Apply on your scalp, and hair roots as a hair tonic for hair loss and bringing back the hair pigmentation .Curry leaves contain a natural pigment to retain the natural color of your hair. Curry leaves can be used with buttermilk, or curd to prevent your hair from becoming gray.

6. Apply the mixture of 2 spoons of henna powder, 1 spoon of yogurt, 1 spoon of fenugreek paste, 3 spoons of coffee, 2 spoons of basil leaves paste, and 3 spoons of mint juice on your hair. Shampoo after 3 hours .Use this home remedy regularly to treat premature graying of hair naturally at home.

7. Put ribbed gourd (torai) in coconut oil for 3-4 hours, and boil this mixture till it turns black. Massage your hair with this oil to cure premature graying of hair.

8. Take 1 spoon of table salt in 1 cup of strong black tea without milk .Massage your hair with this water. Wash off after 1 hour. Follow this home remedy regularly to cure premature graying of hair.

9. The juice of onion is an extremely helpful home remedy in curing premature graying of hair and giving reddish tinge to your hair .This treatment is very helpful in curing baldness, and hair loss naturally at home.

10. Always use a mild herbal shampoo to wash your hair .

11. Apply 1 gm of black pepper, and 1/2 cup of curd for treating premature graying of hair. You can add the juice of lemon in this preparation too.

12. Boil chamomile in water for 20 minutes to make a tea.Let this mixture cool down, and strain it to use this water on your hair to treat premature graying of hair naturally at home.

13. Apply amla paste or, amla oil on your hair to blacken and thicken your hair.

14. Wash your hair with lemon water to treat graying of hair .Lemon is a natural coloring agent that gives brownish tinge to your hair if applied regularly.

15. Mix rosemary, and sage tea in equal amount in 1 cup of water. Steep, and strain the liquid to use as a natural colorant for your hair. Follow this home remedy to color your gray hair naturally at home.

16. Henna mixed in coconut oil is a nice home remedy for bringing back the dark brown color in the hair.

17. Massage amla juice, almond oil, and lemon juice together for curing gray hair. Amla is the best ingredient for the renewal of pigmentation in your hair. Try this home remedy for beautiful, and shiny hair.

18. Soak up a few dried amla pieces for few hours .Use them with the tea decoction, and 1 spoon of eucalyptus oil. Let this mixture stay in an iron container overnight. Apply this mixture with curd, lemon juice, and an egg in the morning. Follow this home remedy as a cure for premature graying of hair once in 15 days.

19. Tea extract in concentration form gives dark brown, or black color.

20. Soak up 10-12 soap nut seeds, and 3 to 4 shikakai(acacia concinna) pods in 1 pint of water .Soak up 10-12 amla pieces separately in 2 cups of water. Boil soap nut seeds with shikakai ,and strain this mixture to make a shampoo at home. Strain the amla mixture separately to use as a conditioner .This home remedy is a boon to your hair whether you suffer from graying of hair, thinning of hair, dull hair, or hair fall .This treatment will cure all hair related problems naturally .

21. Take amla juice orally daily to restore your natural pigment of your hair .Amla juice will prevent premature aging too.

22. Rubbing your fingernails together increases the blood circulation in your scalp to cure gray hair and strengthen the roots to treat hair loss/baldness.

23. Guava's leaves are very effective in curing premature graying of hair.

24. Apply the fresh juice of amaranth to retain the natural pigment of your hair and curing hair loss naturally at home. It is very helpful home remedy.

25. Apply almond oil, and lemon juice for 30-40 minutes as a home remedy to cure premature graying of hair naturally at home.

26. Apply aloe vera gel for curing premature graying of hair naturally at home.

27. Apply rosemary oil to blacken your hair.

28. Boil 250 grams of mustard oil with 60 grams of henna leaves , and apply this preparation on your hair to cure your gray hair naturally.

29. Apply ashwagandha (Indian ginseng) on our scalp to increase the melanin content of your hair. Try this treatment for treating your gray hair.

30. Apply Ligustrum on the hair as a treatment for premature graying of hair naturally at home. It is very popular chinese herb used for restoring the natural color of your hair and curing gray hair naturally.

31. Take biotin to slow down the gray hair's progression naturally at home. Egg yolks, yeast soybeans, tomatoes, carrots,cow's milk,goat's milk, oats, walnuts, cucumbers, almonds are some good sources of biotin.

32. Try bhringraj oil (Eclipta alba) for blackening your hair .You can take bhringraj orally to get black ,thick, and shiny hair naturally at home .

33. Never use blow-dryer to dry your hair as it causes gray hair.

34. Try Motia rosha oil on your hair to cure premature graying, splits ends, hair loss and giving luster to your dull hair.Motia rosha oil stimulates the pigment cells of your hair and very helpful in treating gray hair, and insomnia.

35. Soak up henna overnight, and in the morning, apply with walnut pulp for treating premature graying of hair and giving beautiful tinge to your hair naturally at home.

36. Take copper supplement colloidal copper orally to fight premature graying of hair.

37. Apply sesame oil, or olive oil with bottle gourd juice to treat premature graying of hair. This home remedy will give you shiny, black ,and thick hair naturally .

38. Apply henna , the juice of 1/2 lemon, 1 spoon of coffee powder ,and an egg for 45 minutes. This treatment will cure your gray hair naturally at home.

39. Wash your hair with omega-3 rich shampoo, and oils like Emu oil to cure premature graying of hair .The oil containing omega -3 rejuvenates the pigment generating cells called melanocytes.Mira oil can also be tried at home.

40. Apply eugenol oil (clove oil) for treating premature graying of hair naturally .

41. You can try anti-graying tablets, and creams like Melancor, Reminex, Fo-Ti Root, Shen Min ,and Restoria discreet.

42. Steep dried sage leaves in water for 2 hours , and use this preparation for rinsing your hair .This treatment will blacken your gray hair naturally.

43. You should take foods rich in folic acid like dark green vegetables,leafy vegetables,cereals,cowpeas,braised beef's liver,etc.

44. You can take buttermilk with 2 spoons each of yeast ,and wheat germ daily to cure your gray hair.

45. Neem oil prevents graying of hair. Try this home remedy for curing all scalp infections as well.

46. Pour the outer hulls of some black walnuts in water for making tea, and use this preparation as a natural colorant for your gray hair. Black walnut is an excellent natural hair colorant . The effect of this home remedy will last up to 6 weeks in inspite of washing the hair regularly.

47. You can use black walnuts for coloring your gray hair .Boil a few black walnuts in water for 15-20 minutes .Keep on your hair for 30 minutes to color your gray hair naturally at home. Eat 5-6 walnuts daily as they are the rich sources of copper, and zinc. Both are responsible for the formation of melanin.

48. Apply arnica oil on your hair to treat premature graying of hair. Arnica oil is made from the dried arnica flowers.These flowers' anti-inflammatory properties treat premature graying, hair loss / baldness at home naturally.

49. Apply brahmi hair oil for curing premature graying of hair ,dandruff, and splits ends at home naturally.

50. Apply gooseberry with mango seeds on your hair to cure gray hair naturally at home.

Important tips- Always stay away from using harmful chemicals on your hair like hair color, hair styling gel , etc. Wash your hair 4 times a week to maintain the hygiene of hair to have shiny hair.

Use fresh water(not hot) water for washing your hair. Never let the unnecessary worries plague your head to avoid the premature graying of hair. 

Take care of your hair after severe illness as the condition of your hair worsens after sever illness. Exercise regularly to keep the blood well circulated .Sleep well to avoid gray hair.

10 Fruits Beneficial For Treating Hair Loss

We all already know the importance of having fresh fruits and vegetables. A healthy diet should include fruits and vegetables are not only good for the body but also for your skin and hair. It is undeniable fact that your diet affects your skin and hair. Unhealthy foods not only makes you look dull, but also cause some hair problems like hair loss and hair damage.

Many foods that can help treat skin and hair problems. For example, bananas are one of the popular fruit that is very beneficial for skin and hair care. Similarly, there are some healthy vegetables such as spinach, broccoli and carrots are good for the hair. Hair loss is a common problem of everyone. Even after taking proper hair care, the problem turns out msih there. So, here is a list of fruits that you can use to prepare a package of hair and cure hair loss naturally.


Oranges
Orange can be used for hair to promote hair growth and cope with hair loss. You can also use the juice or extract to your hair to get the best results.

Grapefruit
Grapefruit This citrus fruit is a rich source of Vitamin C, an antioxidant that increases blood circulation thus reducing hair loss naturally.

Lemon
Lemon beneficial to give beauty to the hair. You can apply lemon to treat hair loss, dandruff, itchy scalp and dry naturally.


Berries
The dark coloured fruits also help treat hair loss and increase hair growth. It contains natural chemicals called bioflavanoids which increases blood circulation in the scalp thus reducing hair fall naturally.

Cherries
Cherries are rich in bioflavanoids that can help treat hair loss naturally.

Plum
To have healthy hair, you must have plums. You can add the pulp of plums to your hair mask to reduce hair loss.

Banana
Mashed banana pulp if applied on the hair and scalp treats hair loss and helps get shiny and lustrous hair.

Guava
Guava is rich in vitamin A that promotes new hair growth and also increases the function of mucous membranes. Add few drops of honey and lemon juice if you have dandruff. Mix and apply on your hair to get the best results.

Papaya
The juicy extract of papaya is a natural exfoliator for the skin and hair. If mixed with milk and honey, it not only treats scalp problems but also reduces hair fall naturally.

Peaches
This fruit is mostly used to treat scalp problems. If your scalp is not clean, it can lead to hair fall. So, a homemade peach hair mask can be of great help.


Source : boldsky

Does the Mediterranean Diet Reduce Cardiovascular Risk?

By now, most of you have probably heard about the recent study on the "Mediterranean diet" (1), a diet that was designed by diet-heart researchers and is based loosely on the traditional diet of Crete and certain other Mediterranean regions. The popular press has been enthusiastically reporting this trial as long-awaited proof that the Mediterranean diet reduces the risk of cardiovascular events-- by a full 30 percent over a 4.8-year period. I wish I could share their enthusiasm for the study.

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Why Do We Eat? A Neurobiological Perspective. Part IV

In this post, I'll follow up on the last post with a discussion two more important factors that can affect energy homeostasis and therefore our food intake and propensity to gain fat: age and menopause.

Age

Although it often isn't the case in non-industrial cultures, in affluent nations most people gain fat with age. This fat gain continues until old age, when many people once again lose fat. This is probably related to a number of factors, three of which I'll discuss. The first is that we tend to become less physically active with age. The second, related factor is that we lose lean mass with age, and so energy expenditure declines.

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Why Do We Eat? A Neurobiological Perspective. Part III

In the first post, I explained that all voluntary actions are driven by a central action selection system in the mesolimbic area (the reward system). This is the part of you that makes the decision to act, or not to act. This system determines your overall motivation to obtain food, based on a variety of internal and external factors, for example hunger, the effort required to obtain food, and the sensory qualities of food/drink. These factors are recognized and processed by a number of specialized 'modules' in the brain, and forwarded to the reward system where the decision to eat, or not to eat, is made. Researchers divide food intake into two categories: 1) eating from a true energy need by the body (homeostatic eating), e.g. hunger, and 2) eating for other reasons (non-homeostatic eating), e.g. eating for social reasons or because the food tastes really good.

In the second post of the series, we explored how the brain regulates food intake on a meal-to meal basis based on feedback from the digestive system, and how food properties can influence this process. The integrated gut-brain system that accomplishes this can be called the satiety system.

In this post, we'll explore the energy homeostasis system, which regulates energy balance (energy in vs. energy out) and body fatness on a long term basis.

The Energy Homeostasis System

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Why Do We Eat? A Neurobiological Perspective. Part II

In the last post, I explained that eating behavior is determined by a variety of factors, including hunger and a number of others that I'll gradually explore as we make our way through the series. These factors are recognized by specialized brain 'modules' and forwarded to a central action selection system in the mesolimbic area (the reward system), which determines if they are collectively sufficient cause for action. If so, they're forwarded to brain systems that directly drive the physical movements involved in seeking and consuming food (motor systems).

The term 'homeostasis' is important in biology. Homeostasis is a process that attempts to keep a particular factor within a certain stable range. The thermostat in your house is an example of a homeostatic system. It reacts to upward or downward changes in a manner that keeps temperature in a comfortable range. The human body also contains a thermostat that keeps internal temperature close to 98.6 F. Many things are homeostatically regulated by the body, and one of them is energy status (how much energy the body has available for use). Homeostasis of large-scale processes in the body is typically regulated by the brain.

We can divide the factors that determine feeding behavior into two categories, homeostatic and non-homeostatic. Homeostatic eating is when food intake is driven by a true energy need, as perceived by the brain. For the most part, this is eating in response to hunger. Non-homeostatic eating is when food intake is driven by factors other than energy need, such as palatability, habitual meal time, and food cues (e.g. you just walked by a vending machine full of Flamin' Hot Cheetos).

We can divide energy homeostasis into two sub-categories: 1) the system that regulates short-term, meal-to-meal calorie intake, and 2) the system that regulates fat mass, the long-term energy reserve of the human body. In this post, I'll give an overview of the process that regulates energy homeostasis on a short-term, meal-to-meal basis.

The Satiety System (Short-Term Energy Homeostasis)


The stomach of an adult human has a capacity of 2-4 liters. In practice, people rarely eat that volume of food. In fact, most of us feel completely stuffed long before we've reached full stomach capacity. Why?

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Why Do We Eat? A Neurobiological Perspective. Part I

As with all voluntary movements, eating food is an expression of activity in the brain. The brain integrates various inputs from around the body, and outside the body, and decides whether or not to execute the goal-directed behaviors of food seeking and consumption. Research has uncovered a lot about how this process works, and in this series I'll give a simplified overview of what scientists have learned about how, and why, the brain decides to eat.

The Gatekeeper of Voluntary Behaviors

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Announcing the Ideal Weight Program

I often receive requests from people asking for my overall perspective on fat loss and health.  I share my opinions here, but they're scattered throughout hundreds of posts, there's a lot I haven't had a chance to write about, and I rarely give practical recommendations.  However, I knew I'd eventually put everything together into a cohesive fat loss program-- it was only a matter of finding the right opportunity.

That opportunity presented itself in 2011 when I met Dan Pardi, a researcher whose work focuses on sleep and food intake, and the CEO of a company called Dan's Plan.  I was immediately impressed by Dan because he stood out as someone with a high level of expertise in sleep and physical activity, as well as someone who has successfully lost a substantial amount of fat and kept it off for several years.

Dan and his team had developed a set of unique and engaging tools for tracking weight, sleep, and physical activity to help people maintain daily mindfulness over the simple fundamentals of health.  These tools are 100 percent free and incredibly easy to use, particularly if you sync them with an electronic scale and step counter.  When synced with these devices, the Dan's Plan website automatically uploads and displays your weight, sleep, and physical activity score, as well as integrating them all into a single user-friendly Health Zone Score that lets you know your overall performance at a glance.  Even if you have no interest in fat loss, I highly recommend using the free tracking tools on the Dan's Plan site-- I do.

In early 2012, Dan approached me about creating a fat loss program for Dan's Plan that incorporates their unique tracking tools.  This struck me as an excellent opportunity to create a diet and lifestyle program that combines sound science with exciting new technology.  Dan and I both brought science to the table, and Dan also brought the perspective gained from working with others to help them lose fat, as well as his own successful fat loss experience.  Dan and I have been working hard on this project, and we're finally ready to launch.

I'm happy to announce the Ideal Weight Program, an effective new system for fat loss and maintenance.

What is the Ideal Weight Program?

The Ideal Weight Program is a unique system for fat loss and maintenance that draws from the latest science on diet, physical activity, sleep, and behavior modification, and pairs it with engaging tools that help you define your goals and meet them.  It keeps you consistently focused on the everyday factors that really matter for fat loss, and gives you the skills you need to make sustainable diet and lifestyle changes.  Based on your own goals and priorities, you can choose one of two diet strategies for the initial fat loss phase:

• The Fat Loss and Sustainable Health (FLASH) diet, an intensive high-protein diet for rapid fat loss.
• The Simple Food Diet, a more flexible diet based on whole, natural foods specifically selected for fat loss.  One important goal of this diet is to teach healthy cooking skills, using recipes and tips provided.

These diets are designed to naturally promote a lower calorie intake and fat loss, without requiring calorie counting.  The Ideal Weight Program also includes important physical activity and sleep components, and explains why these are so critical for fat loss and health.  Dan and I discussed some of the principles underlying the Ideal Weight Program on Chris Kresser's podcast recently.

Here's what you get when you sign up:

• Detailed documents that walk you through the program
• Weight, sleep, and physical activity tracking tools tailored for fat loss
• Simple recipes and cooking tips that work with almost anything in your fridge
• Videos that explain the key concepts behind fat loss and maintenance
• An e-book explaining the scientific rationale behind the program

Signing up for the Ideal Weight Program gives you lifetime access to everything.  We've discounted the initial price, because we want to hear your feedback so that we can continue to improve the program over time.  If you follow the link below, first you'll be prompted to sign up for a basic Dan's Plan account, and once you have your account set up, you'll be able to purchase the Ideal Weight Program:

Ideal Weight Program



Financial disclosure: I will receive a portion of the revenue from the sale of the Ideal Weight Program.  I do not receive revenue from the sale of other products associated with Dan's Plan or the Ideal Weight Program (such as the Fitbit, cooking tools, and other programs).

Overfeeding and Elevated Insulin

It's commonly accepted in the obesity research community that fat gain causes insulin resistance and an increase in circulating insulin, and that this is a major reason why obese people usually have insulin resistance and high circulating insulin. Part of the rationale is that substantial fat loss by almost any means improves insulin sensitivity and causes circulating insulin to decline, and substantial fat gain from deliberate overfeeding causes insulin sensitivity to decline and circulating insulin to increase. I recently cited three references to support this contention on another blog, and was challenged, so I decided to revisit these references to make sure I had understood them correctly (1, 2, 3). Since I took the time to do this, I figured I may as well write it up for my readers, since these studies are quite informative.

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Popular Modern Diets

Over the years diet and exercise has changed a lot. Even in recent years there has been a rise in the number of diets that have hit the market. If you are interested in learning about what some of these diets are, here are three of the most popular modern diets:

1. HCG drops diet- One of the most popular modern day diets is the HCG drops diet. This diet was invented several years ago, but in the last few years it has become very popular. The diet utilizes the HCG hormone which can be found in women during pregnancy. By combining this hormone with a low calorie diet, the dieter will be able to lose a significant amount of fat in a short period of time. One of the best parts about this diet is that the hormone will work to reset your metabolism so that after you finish the diet you can keep the weight of.
2. Detox diets- If you are looking for some of the most popular modern diets, then the detox diet may be right for you. Detox diets are all about cleansing you from any bad substances that you may have inside right now. Most detox diets will last anywhere from a week to 10 days. While you are on your detox diet, you will most likely only be allowed to drink the special liquid that is prescribed in the diet. Even though you can lose a lot of weight while you are on the diet, many people have trouble with this diet because they feel that returning to your normal habits afterwards will cancel any results that you achieved. Another problem that some people have with the detox diet is that most people experience some pretty intense hunger pains while on it.
3. Carb free- One of the most popular diets to hit the scene in recent years is the no-carb diet. The idea of this diet is to completely cut out all of the carbs in your diet and eat mostly protein. What this means is that you are going to have to refrain from bread and many of the other things that you normally enjoy. The good news is that you will be able to eat all of the steak, chicken, and fish that you can dream of. If you are a meat lover, then this may be the diet for you. After a few weeks you should start to notice some great weight loss results.

If you are considering trying one of these diets to lose some of your unwanted fat then you should speak with your primary health care provider and make sure that there will be no problems with any existing medical conditions that you may have.

Micah is a freelance writer for TransformYou, a company that helps people achieve weight loss goals through healthy diet and exercise.

Blacks Less Likely to Stick to High Blood Pressure Diet

People who stick with the so-called "DASH diet" achieve significant reductions in blood pressure, but blacks are less likely than whites to adopt the diet, researchers have found.

The DASH (Dietary Approaches to Stop Hypertension) diet -- which is rich in healthy foods such as fruits, vegetables and low-fat dairy items, and low in fats and cholesterol -- has been proven to help lower blood pressure.

inquisitr.com

In this study, Duke University Medical Center researchers examined whether adherence to the DASH diet was associated with blood pressure changes and what factors predicted who would stay with the diet.

The study included 144 sedentary, overweight or obese adults who had hypertension (high blood pressure) and were not taking blood-pressure lowering medications. They were randomly assigned to one of three groups: DASH diet alone; DASH diet plus weight-loss counseling and aerobic exercise; or no change in diet and exercise habits.

After four months, participants in the DASH diet/counseling/exercise group lost an average of 19 pounds. Weight remained stable in the other two groups, the investigators found.

Participants in both DASH diet groups had significant reductions in blood pressure levels, and those who adhered most closely to the diet had the largest drops in blood pressure. This suggests that following the DASH diet lowers blood pressure, independent of exercise and weight loss.

But the study found that exercise and weight loss in addition to the DASH diet promoted even greater reductions in blood pressure and improved other measures of heart health.

The researchers also discovered that blacks were less likely than whites to adopt the DASH diet. No other factor predicted whether participants would stick with the diet, according to the study published online Sept. 19 in the Journal of the Academy of Nutrition and Dietetics.

The findings suggest that altering traditional recipes rather than eliminating certain foods altogether might improve black patients' adherence to the DASH diet.

"We need to be aware of cultural differences in dietary preferences in order to help people better adopt a DASH-friendly diet," James Blumenthal, a professor of behavioral medicine, said in a Duke news release. "It is important to take into account traditional food choices and cooking practices when attempting to incorporate more DASH foods into daily meal plans." 


Source : http://www.healthytexas.org//health_lib_content.jsp?chunkiid=797009

More Thoughts on Macronutrient Trends

I had a brief positive exchange with Gary Taubes about the NuSI post. He reminded me that there's an artifact (measurement error) in the USDA data on fat consumption in the year 2000 when they changed assessment methods. Here are the USDA data on macronutrient consumption since 1970, corrected for loss (28.8%) but not corrected for the artifact:

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Nutrition Science Initiative (NuSI)

Some of you may have heard of an ambitious new nutrition research foundation called the Nutrition Science Initiative (NuSI). In this post, I'll explain what it is, why it matters, and how I feel about it-- from the perspective of an obesity researcher.

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