Set Your Fat Thermostat at a Healthy Level
Have you ever watched someone who appears thin and healthy
eating a piece of chocolate cake and wondered how they stay
thin? Part of the reason is that they have a set-point in
their brain that keeps their body fat and weight from
varying~ that is, until they do something that causes the
brain to change its settings for weight control. That's what happened to me when I quit smoking. I'd been
slender all my life until I stopped smoking and gained
nearly 25 pounds! Quitting nicotine had triggered a
chemical process that altered a weight control function in
my brain. My body began to create fat out of what I ate,
where it used to eliminate any excess calories. (To quit
smoking is only one of many events that can trigger a
change in the weight controls of a person's brain.) Let's call the weight regulator in your brain a *set-
point,* and a good image for the set-point is the
temperature you set on the thermostat for the heating and
cooling system of your house. If it is set at 71 degrees,
then the temperature doesn't vary by more than a degree or
two before the thermostat tells the furnace to heat up (or
the air conditioner to cool down). Your brain's set-point functions similarly, maintaining a
consistent weight and fat level through interactions of
hormones, etc. Exploring the body's chemistry is beyond
this article's scope. It's sufficient to understand that
if your weight has increased (or decreased), it's because
the set-point in your brain changed. And so, if you prefer
to lose (or re-gain) that weight, specific habits are
necessary to adjust the set-point to your desired level. One. Eat the right things. This is not difficult, if you
follow these clear guidelines: a) Keep refined
carbohydrates to a minimum. That is, avoid foods made with
sugar or flour. b) Eat less fat, but that doesn't mean to
use products labeled 'low-fat' such as low-fat mayonnaise.
Producers have to use so many chemicals to make low-fat,
processed foods taste OK that you're better off just eating
the real thing - only less of it. Also, eat less animal
fat, like cheese, butter and marbled meat. c) Eat complex
carbohydrates: whole grains, vegetables and fruits. Your
body recognizes these as normal foods, so it will process
them to give you energy now, instead of giving you stored
energy (fat). Two: Drink water. It is necessary to your metabolism and
helps your body eliminate toxins and other excesses.
Sweetened juice, coffee, tea, diet or regular soda, and
alcohol don't contribute to good metabolism or health.
Keep use of them minimal, if at all. Third, do the right kind of rhythmic large muscle exercise
daily, and sustain it for 30 to 60 minutes. If this sounds
like a lot of time, ask yourself, how important is it to
you to be healthy and/or lose weight? You're not going to
re-set your brain's weight regulator (the set-point)
without exercise - it's that simple. But the exercise can
be a pleasure once you understand which types to do.
Fortunately, your not faced here with push-ups or lifting
weights. For exercise that will adjust the set-point, 'large
muscle' means in particular to use your legs. Walking is
the ideal exercise to begin with; you don't need special
gear or equipment. You could also swim, bike, or jog. Do
something you can enjoy. 'Rhythmic' refers to exercise you
do steadily, repetitively. 'Sustained' means continuous -
no stopping. The minimum is 30 minutes a day. For
quickest results, an hour daily is better. Your heart rate
should be at a level where you exert yourself, but can
still have a conversation. Go much higher than that level,
and you're no longer doing set-point changing exercise. In
this case, 'no pain-no gain' is undesirable. If you make these three things a daily habit, (proper
eating, drinking, and exercise) your set-point will change,
and you'll lose weight. I lost the 25 pounds I'd gained
when I stopped smoking, and in the process I learned some
pleasant habits that have improved the quality of my life
as well as my health. Habitually, I eat delicious whole
foods, enjoy a daily walk, and drink mainly water. I feel
good now, and looking good is just a bonus. You'll feel
good, too, and your body will thank you, blessing you with
good health. Please note: This article is for information purposes
only. Always consult your doctor or health-care
professional. Serena Harstad has written extensively on nutrition, fitness and health topics for All About Nutrition, the best on-line nutrition information resource. Visit: http://aanutrition.com for additional articles by Serena Harstad
Related News
Family mentoring - Baltimore Sun
Cornell Nutritional Expert, Vermont Baby Formula Company Urge ... - MarketWatch
Medical Nutrition USA to Announce Fiscal 2009 Third Quarter ... - Trading Markets (press release)
NAD Issues Mixed Report on Nutrition 21 Claims - Natural Products Marketplace
NAD Issues Mixed Report on Nutrition 21 ClaimsNatural Products Marketplace, Arizona -Dec 3, 2008NEW YORKâThe National Advertising Division (NAD) of the Council of Better Business Bureaus reviewed advertising claims made by Nutrition 21 Inc. for the ... |
Women, kids get nutrition - The Statesman
Women, kids get nutritionThe Statesman, India -1 hour ago"The children, below three year, are weighed once in every month to examine their nutrition level and health condition," Mrs Mallick said. n sns Disclaimer: ... |
Nestle Launches New Research Program on the Specific Nutritional ... - MarketWatch
A taste of nutrition in Bloomington schools - Minneapolis Star Tribune
A taste of nutrition in Bloomington schoolsMinneapolis Star Tribune, MN -Dec 2, 2008Sofitel Minneapolis presented the idea to Bloomington public schools as a way for family and consumer science teachers to take their food and nutrition... |
Kids' school nutrition key to lifelong health - Newsday
Northwest Harvest makes nutrition a priority - Northwest Cable News
Art's Way Manufacturing Announces New Facility Development for ADM ... - MarketWatch
|
|
 |
|
|
RELATED ARTICLES
Olive Oil, the Healthy Choice
Olive oil is a healthy choice over other fats such as butter, palm and coconut oils because olive oil is a monounsaturated fat that does not increase levels of cholesterol and triglycerides.
What is A Balanced Diet For Losing Weight and Good Health?
The total calories that you should be consuming depend on whether you are a women or a man. It depends on your body structure and your activity level. So you need to make some adjustment on the numbers I present.
Sports Nutrition Made Simple
Following these simple nutrition guidelines will allow you to lose weight, and an abundance of energy throughout the day.
How to Use Flax Seed
You can eat whole flax seeds but you need to chew them good to break them up. Your stomach will not dissolve whole flax seeds and many of them will come out in your stools. Chew about a tablespoon in the morning. Then drink 8 oz of water. Make sure if you chew flax seeds that you drink water since the seed expand and become gelatinous.
Heart Health ? Fish Oils To The Rescue
In a world where heart disorders and diseases are becoming more common, lets take a look at something most of us can add to our weekly diet for prevention of heart problems.
The Worshipful Company of Bakers
Bread is one of the oldest known recipes to man. It has been around for several millennia ...
Fluoride Damages Childrens Bones, Study Says
White-spotted or yellow splotched teeth may reveal more than needed expensive cosmetic dentistry.
Constipation Cures Exposed!
If you're suffering from constipation, you are no doubt looking for some answers to bring relief. Treatments for constipation vary with the type of constipation from which you're suffering. Most people do not know that they should have 1 bowel movement for each meal they eat. At a minimum people should have two bowel movements daily.
Understanding Vegetarianism
Like the Sun, Moon, and Earth, there are three kinds of vegetarians in existence: ovo-lacto, a vegetarian that eats vegetables, fruits, grains, legumes, seeds and nuts, as well as eggs and dairy products. Lacto, a vegetarian that eats everything the "ovo-lacto" does, except eggs. Finally, we have vegans, a vegetarian that eats what the rest of the others eat, except for any kind of animal products, period. Each group of vegetarian is unique, but branches from the same tree of life.
REAL Summer Foods
Fire Element
Summer Sun Cures
With summer comes more sun and with more sun comes an extra desire to be
outdoors and with spending additional time outdoors comes ? you guessed it,
sunburn.
Nutrition Is More Than The Nutrition Facts Box
Nutrition usually only comes up when people are finally deciding to diet. By that point, the only purpose of mentioning nutrition is just to find a reason why one particular diet might be better than another. However, most fad diets do not work nearly as well as the originators claim they will, due to the nature of most strict diets.
The Power of Capsulized Foods
For most people, the concept of capsulized food? usually conjures up images of space travelers ingesting meals condensed into a compact pill. However, in modern-day reality, things are quite different. Capsulized foods are one of the most innovative nutritional advancements in recent memory, and will soon become a significant ? and highly valued ? concept within the healthy eating community.
Nutrition Secrets Never Before Revealed
The topic of nutrition is one that is always present in our lives no matter where we turn. It's on the news, magazine articles, at school, at your doctor's office, and even is a major topic for many books.
The Top 10 Ways to Improve Your Diet, Your Health & Your Life!
Because I believe diet and exercise are so important, I'm often frustrated with the recommendations I receive. Nutrition and natural health ideas are often so negative (don't eat this, watch out for that) or so rigorous (be sure to eat some raw, natural, organically grown vegetable I've never heard of) or so complicated, I end up ignoring them. And yet, I know diet is critical to my health and well-being, so I made up my own rules. My objective was simplicity, so all of you with greater will-power and more discipline, cut me some slack, OK? For the rest of us, I hope you find them useful.
Your Target of Health is Easy
Many of us, probably even you, want this thing called health, yet have no idea what it would look like if we had it. We are going after this elusive thing, but we really have never stopped to think about what it was. We have never thought about what having health would be like, what our world would be like.
What You Need To Know About Inflammation
Inflammation is not a disease.
The Sugar-Coated Truth
It is believed that cane sugar was discovered before the birth of Christ. As early as 500 B.C., India was said to have a "reed which gives honey without bees." This reed would later become known as sugar cane.
Gift of Health
People want to get the very best they can when purchasing anything.
Take Control of Your Health
In large part, you're in control of your health, not your doctor. And taking control of your health doesn't really depend on whether or not you have medical conditions.
|
