In my previous article - I introduced the concept of water as a weight loss secret weapon.
I forgot however to mention this study aimed at seeing if water as part of a calorie controlled diet could lead to greater weight loss. The article was published in a medical journal [Obesity (2009) doi:10.1038/oby.2009.235].
The findings showed that just drinking water reduced energy intake during meals amongst the study population of middle to older aged adults. Over a 3 month period the group that drank about 500mL of water prior to each daily meal had a weight loss of approximately 2 kg (or 44% greater weight loss) than the group that didn't drink water.
These results were consistent with another study where water wasn't being specifically reviewed, the results were noticed as the people participating had to report on everything they were consuming including water.
Okay I'm glad I remembered to share that with you. Now let's move onto Green Tea.
Green tea has been touted as a wonder health product and natural supplement. This is because studies have shown it to have positive effects on atherosclerosis and coronary heart disease, cholesterol levels, cancer protection, inflammatory bowel disease, diabetes, liver disease, even on tooth decay!
But how about green tea for weight loss? How may it boost metabolism and help burn fat?
Green tea appears to fight obesity by increasing the rate of calorie burning, reducing body fat levels and preventing excess weight gain. How does it do this?
The American Journal of Clinical Nutrition (1999) published the results of a study by the Department of Physiology, Faculty of Medicine, University of Geneva. Researchers found that the group of 10 male test subjects who took a combination of caffeine and green tea extract burned more calories than the group who only took caffeine or a placebo.
Their conclusions were: "Green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se". In English? The fat burning properties of green tea exceed what would be expected to be produced by its caffeine content.
So what is the theory behind green tea's calorie burning effectiveness?
Increased body heat or thermogenesis increases the metbolism and leads to more calories burnt. Caffeine has shown to contribute to thermogenesis (Caffeine - friend or foe in weight loss? - upcoming article)
Caffeine is contained in green tea however specific antioxidants (polyphenols, specifically the catechins) which exist in large quantities in green tea have a greater effect on thermogenesis. Interestingly enough another in addition to burning more calories thermogenesis has a suppressive effect on appetite.
However the increase in metabolism - which was 80 calories a day to be exact - is not massive enough for green tea to be called a magic solution.
The other study of 38 men performed by Health Care Products Research Laboratories, Tokyo and published in the American Journal of Clinical Nutrition (2005) measured the difference in weight, BMI, waist circumference and other weight related indicators of two groups.
For 12 weeks, the group that was given green tea extract (690 mg catechins per day), were compared with the control group which was given 25 mg catechins per day.
The study showed body weight, BMI, waist circumference, body fat mass, and subcutaneous fat area to be significantly lower in the green tea extract group than in the control group.
In additon to these human studies, there are key animal studies that show various other promising results such as green tea catechins slow the rate of fat accumulation, burns fat in lab animals, especially when exercise is added, that it slows weight gain, fat storage and food intake and that green tea catechins plus caffeine produce marked decrease in belly fat.
Despite these findings the National Centre for Complementary and Alternative Medicine in the US states that there isn't enough reliable data to determine whether green tea can aid in weight loss
Additionally, the United States Food and Drug Administration's Natural Medicines Comprehensive Database (2010) also states that there is insufficient reliable evidence to rate the claim that green tea extract increases calorie and fat metabolism and decreases appetite and it rates it as "possibly safe".
This may be in part due to the large number of potential interactions it has with certain drugs (beta blockers, anti-coagulants, lithium, clozapine, and certain antidepressants to name a few) as well as risk groups of people who shouldn't drink green tea. Such risk groups include people with heart problems, kidney disorders, stomach ulcers, and psychological disorders (particularly anxiety), pregnant and breastfeeding women.
So if you're still not put off and want to give green tea a trial for weight loss? Here are some tips:
Brew your tea for about 3-4 minutes before drinking it.
Try drinking it with your meals or 3 times a day. (If you aren't all that keen on my water suggestion then you may wish to substitute your regular coffee/tea soft drinks, fruit juices or alcohol for green tea.)
General recommendations, based on previous studies on the benefits of green tea for a health adult is an average of about 4 -5 cups a day or alternatively try a supplement of green tea extract in capsule form.
I find that the green tea blends are quite palatable. Lipton does a green tea with mint and Dilmah have a green tea with jasmine petals. (In the UK you were able to buy green tea and peach or with pear - delicious!)
Whilst the jury is still out until more conclusive studies can be done, the evidence that is there is enough for me to keep drinking that instead of the Lindt hot chocolate I bought on a naughty whim... sigh
For more information check out my site http://www.helpmeloseweightonline.com
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Tuesday, April 13, 2010
Sunday, April 11, 2010
Easy, Inexpensive and Effective Weight Loss Aid............ Water
We probably all know that it's good to drink water but do we actually know why its so important and just how many beneficial effects it has?
More importantly how does drinking water assist with weight loss?
Before we look at how it assists weight loss - just by beginning to substitute other beverages you normally drink for water is a great strategy to reduce your daily calorie intake and help prevent weight gain.
I'm afraid there's bad news for booze hounds wishing to lose weight. Whilst alcoholic drinks are empty of nutrients your liver processes them like fat. If you want to drink but don't want to impact your weight loss, restrict yourself to just one drink per day and remember to further reduce your fat consumption for the day to compensate.
Soft drinks, fruit juice, coffees jazzed up whipped cream and sprinkled chocolate, the two sugars in your cuppa are all contributing to your fat and/or carb consumption. (Sure you can opt for artificial sweeteners but with the suggested evidence of their negative side effects its not the healthiest option).
Tea with only skim milk and no sugar or green tea is a better option if you need a caffeine hit. ("Green tea and weight loss" - upcoming article).
There was a study suggesting caffeine increases fat-burning potential ("How Caffeine Boosts Fat Loss" - upcoming article) however caffeine besides being addictive is also a diuretic. The danger of this is that the water content in caffeinated drinks does not stay in the body long enough to quench thirst but still has a direct action on the pleasure sensors in the brain.
So a person becomes addicted and consumes a lot of diet drinks but still continues to feel thirsty. Because they've already drunk a lot of fluids, they mistake thirst for hunger. End result? Snacking when it when food wasn't actually needed. Talk about F-A-I-L!
So the next time when your body is sending what you think are hunger signals - recognise they could actually be thirst signals. Drink some water first and see if the hunger subsides.
Water also ensures that your kidneys are working to their full potential. If the kidneys don't have receive enough water the liver then has to take on more responsibility for the kidney's job of toxin removal. Because it has to do more work it isn't as productive overall and isn't as effective at its other job - fat metabolism.
The other benefits of water in your weight loss regime include:
Frequently Asked Questions
How much water should I be drinking?
Eight glasses a day is recommended for the average person, but some experts say you should drink another glass for every 12 kilos you are above your target healthy weight.
If you live in a hot climate, are ill (vomiting/diarrhea) or having a hard work out you should also account for this by increasing your intake.
Water? Boring! What can I do to vary the taste?
To mix things up try water with:
a twist of lemon (for cleansing)
a dash of aloe vera juice (enhances your digestive system)
a tablespoon of cider vinegar (aids metabolism)
(Lemon detox, cider vinegar for weight loss featured in an upcoming article)
Be careful of flavoured or vitamin waters as some brands contain a lot of sugar.
So is there such a thing as too much water?
Yes, it is called water intoxication. Low sodium levels (hyponatremia) can cause headaches, blurred vision, cramps (and eventually convulsions), swelling of the brain, coma and possibly death.
Research has shown a person with normal kidney function can safely drink up to 10 liters of water a day. However I do not recommend you try this unless you're prepared to spend a lot of time in the little girls/little boys room.
Does it make any difference whether the water is room temperature or cold?
No however you may wish to consider the following differences.
Cold water is absorbed faster from the stomach and may be preferable during exercise as it lowers your internal body temperature
Room temperature water however may be easier to consume in larger quantities.
I actually have a bit of water retention especially noticeable around my ankles. Won't drinking more water make it worse?
Water aids the body rid itself of excess sodium, which causes fluid retention. The body retains fluid if there is too little water in the cells. If drink enough water on a regular basis, there will be no need for cells to conserve water and this will reduce fluid retention. Goobye cankles!
Kick start your weight loss by:
Drinking a large glass of water before meals to helping you eat less because you will feel fuller.
If you feel hungry throughout the day, try a few sips of water first just in case it is thirst instead.
More importantly how does drinking water assist with weight loss?
Before we look at how it assists weight loss - just by beginning to substitute other beverages you normally drink for water is a great strategy to reduce your daily calorie intake and help prevent weight gain.
I'm afraid there's bad news for booze hounds wishing to lose weight. Whilst alcoholic drinks are empty of nutrients your liver processes them like fat. If you want to drink but don't want to impact your weight loss, restrict yourself to just one drink per day and remember to further reduce your fat consumption for the day to compensate.
Soft drinks, fruit juice, coffees jazzed up whipped cream and sprinkled chocolate, the two sugars in your cuppa are all contributing to your fat and/or carb consumption. (Sure you can opt for artificial sweeteners but with the suggested evidence of their negative side effects its not the healthiest option).
Tea with only skim milk and no sugar or green tea is a better option if you need a caffeine hit. ("Green tea and weight loss" - upcoming article).
There was a study suggesting caffeine increases fat-burning potential ("How Caffeine Boosts Fat Loss" - upcoming article) however caffeine besides being addictive is also a diuretic. The danger of this is that the water content in caffeinated drinks does not stay in the body long enough to quench thirst but still has a direct action on the pleasure sensors in the brain.
So a person becomes addicted and consumes a lot of diet drinks but still continues to feel thirsty. Because they've already drunk a lot of fluids, they mistake thirst for hunger. End result? Snacking when it when food wasn't actually needed. Talk about F-A-I-L!
So the next time when your body is sending what you think are hunger signals - recognise they could actually be thirst signals. Drink some water first and see if the hunger subsides.
Water also ensures that your kidneys are working to their full potential. If the kidneys don't have receive enough water the liver then has to take on more responsibility for the kidney's job of toxin removal. Because it has to do more work it isn't as productive overall and isn't as effective at its other job - fat metabolism.
The other benefits of water in your weight loss regime include:
- Allowing a more effective workout. Muscle cells that are hydrated contract more easily easily so perform better.
- Off-setting potential side effects from certain diets. For example if you are on a high protein diet for weight loss (e.g. Atkins Diet) this is taxing on the kidney so regular water intake is essential. If you are on a high fibre diet for weight loss water will help prevent constipation. (High protein and high fibre diets to feature on upcoming articles).
Frequently Asked Questions
How much water should I be drinking?
Eight glasses a day is recommended for the average person, but some experts say you should drink another glass for every 12 kilos you are above your target healthy weight.
If you live in a hot climate, are ill (vomiting/diarrhea) or having a hard work out you should also account for this by increasing your intake.
Water? Boring! What can I do to vary the taste?
To mix things up try water with:
a twist of lemon (for cleansing)
a dash of aloe vera juice (enhances your digestive system)
a tablespoon of cider vinegar (aids metabolism)
(Lemon detox, cider vinegar for weight loss featured in an upcoming article)
Be careful of flavoured or vitamin waters as some brands contain a lot of sugar.
So is there such a thing as too much water?
Yes, it is called water intoxication. Low sodium levels (hyponatremia) can cause headaches, blurred vision, cramps (and eventually convulsions), swelling of the brain, coma and possibly death.
Research has shown a person with normal kidney function can safely drink up to 10 liters of water a day. However I do not recommend you try this unless you're prepared to spend a lot of time in the little girls/little boys room.
Does it make any difference whether the water is room temperature or cold?
No however you may wish to consider the following differences.
Cold water is absorbed faster from the stomach and may be preferable during exercise as it lowers your internal body temperature
Room temperature water however may be easier to consume in larger quantities.
I actually have a bit of water retention especially noticeable around my ankles. Won't drinking more water make it worse?
Water aids the body rid itself of excess sodium, which causes fluid retention. The body retains fluid if there is too little water in the cells. If drink enough water on a regular basis, there will be no need for cells to conserve water and this will reduce fluid retention. Goobye cankles!
Kick start your weight loss by:
Drinking a large glass of water before meals to helping you eat less because you will feel fuller.
If you feel hungry throughout the day, try a few sips of water first just in case it is thirst instead.
Thursday, April 8, 2010
Weight loss myths debunked
Weight loss has never been so relevant in todays world. Ask any woman in a first world country and they will almost definitely be on a diet, have been on a diet or know someone who is on a diet.
Obesity is reaching epic levels but more than that obesity related illnesses are crippling our healthcare system. Knee re-constructions - ironically either for athletes who have been exercising heavily or on the other end of the scale for the overweight.
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But with everything there is a fine line between vanity and health.
With so much pressure from the media to be thin, people are confused and don't know where to draw a line in the event of Hollywood starlets going through to the other extremes. Beyonce dropping kilos rapidly on the Lemon Detox diet living on nothing but maple syrup, cayenne pepper and cider vinegar (?!?). Is it safe?
Blog Listings
Having looked at other weight loss blogs I was overwhelmed with the amount of information out there. Which celebrity diet? Which diet supplement? Which exercise?
Blogs Directory
What is the secret and the routine for the fastest and most permanent results?
What is the best for YOU?
Watching "The Biggest Loser" on Channel 10 tonight I was so impressed that the winner of the 42 km marathon - that's right - FORTY TWO kilometres was a 43 year contestant Wayne Bettany from QLD who watched his father die of a weight related illness and didn't want to put his children through the same thing.
Another contestant - Caitlin who was officially the largest woman ever on the Australian series -tipped the scales at 179kg - finished the marathon as well.
There is no way that you can say you're too old or too fat to start your weightloss journey.
So why this blog? Am I fat? Do I need to lose weight?
As a health professional I've seen enough in my career of how much weight can affect a person's life.
Even if you aren't fat but are just and are a couple of extra kilos over - you still want to be able to fit into a form hugging slinky dress - or guys - you want to be able to wear a shirt without the fear of "moobs" (aka man boobs) ruining your look.
Physical health is one thing but being fit and feeling good about yourself is also great for your social health. If you're a parent you want to set good examples for your kids.
What I hope to achieve by this blog is to attack the mountains of information out there for you and simplify them into a bite-size (sorry bad pun) pieces so that you will easily understand why a certain weight loss technique or weight loss strategy is good for you - or why it is bad for you.
If you understand why you are doing what you are doing and how it is working you are more likely to do it.
Fast speedy weight loss solutions are very tempting but unless you are a professional body builder with a competition coming up where you have to shed some quick pounds to show off your unnaturally bulging guns........ its probably not the best idea.
The ultimate goal of this blog is to show you easy simple tips that you can apply every day and anywhere that will lead to healthy natural and permanent weight loss.
The reason why fad diets generally fail is because they aren't sustainable eg. who can just eat baby food or only protein or only weight loss shakes for the rest of your life? Sooner or later you WILL have to revert back to "normal" and that's when the weight comes back on.
So welcome to my blog and congratulations in your decision to improve your body and your health.
I'll start the first weeks with the basics and then delve into the more complex areas as we go along. So my first informative post will be - Drinking Water!
It cannot start easier than that!
Clapping hands with joy? Great that's more calories being burnt off!
(Don't scoff - that is actually how therapists get morbidly obese people to exercise.) Ah you're in for lots of fun facts. But on a serious note. I am here to do the hard work for you. I meant the hard research work for you ;)
Stay tuned.
Blog Directory
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Obesity is reaching epic levels but more than that obesity related illnesses are crippling our healthcare system. Knee re-constructions - ironically either for athletes who have been exercising heavily or on the other end of the scale for the overweight.
Free Blog Directory
But with everything there is a fine line between vanity and health.
With so much pressure from the media to be thin, people are confused and don't know where to draw a line in the event of Hollywood starlets going through to the other extremes. Beyonce dropping kilos rapidly on the Lemon Detox diet living on nothing but maple syrup, cayenne pepper and cider vinegar (?!?). Is it safe?
Blog Listings
Having looked at other weight loss blogs I was overwhelmed with the amount of information out there. Which celebrity diet? Which diet supplement? Which exercise?
Blogs Directory
What is the secret and the routine for the fastest and most permanent results?
What is the best for YOU?
Watching "The Biggest Loser" on Channel 10 tonight I was so impressed that the winner of the 42 km marathon - that's right - FORTY TWO kilometres was a 43 year contestant Wayne Bettany from QLD who watched his father die of a weight related illness and didn't want to put his children through the same thing.
Another contestant - Caitlin who was officially the largest woman ever on the Australian series -tipped the scales at 179kg - finished the marathon as well.
There is no way that you can say you're too old or too fat to start your weightloss journey.
So why this blog? Am I fat? Do I need to lose weight?
As a health professional I've seen enough in my career of how much weight can affect a person's life.
Even if you aren't fat but are just and are a couple of extra kilos over - you still want to be able to fit into a form hugging slinky dress - or guys - you want to be able to wear a shirt without the fear of "moobs" (aka man boobs) ruining your look.
Physical health is one thing but being fit and feeling good about yourself is also great for your social health. If you're a parent you want to set good examples for your kids.
What I hope to achieve by this blog is to attack the mountains of information out there for you and simplify them into a bite-size (sorry bad pun) pieces so that you will easily understand why a certain weight loss technique or weight loss strategy is good for you - or why it is bad for you.
If you understand why you are doing what you are doing and how it is working you are more likely to do it.
Fast speedy weight loss solutions are very tempting but unless you are a professional body builder with a competition coming up where you have to shed some quick pounds to show off your unnaturally bulging guns........ its probably not the best idea.
The ultimate goal of this blog is to show you easy simple tips that you can apply every day and anywhere that will lead to healthy natural and permanent weight loss.
The reason why fad diets generally fail is because they aren't sustainable eg. who can just eat baby food or only protein or only weight loss shakes for the rest of your life? Sooner or later you WILL have to revert back to "normal" and that's when the weight comes back on.
So welcome to my blog and congratulations in your decision to improve your body and your health.
I'll start the first weeks with the basics and then delve into the more complex areas as we go along. So my first informative post will be - Drinking Water!
It cannot start easier than that!
Clapping hands with joy? Great that's more calories being burnt off!
(Don't scoff - that is actually how therapists get morbidly obese people to exercise.) Ah you're in for lots of fun facts. But on a serious note. I am here to do the hard work for you. I meant the hard research work for you ;)
Stay tuned.
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