Unlike normal fat, visceral fat releases chemicals
reposted from:
top: low levels of visceral fat around organs (MRI scan)
middle: higher levels of visceral fat around organs (Michael Mosley)
bottom: liver (blue), kidneys (red), spleen / part stomach (green)
visceral fat can lead to type 2 diabetes and insulin resistance.
Unlike normal fat, visceral fat releases chemicals
visceral hidden fat around organs (liver and kidneys)
2. Reduce plate size
from 12" to 10" and you are likely to reduce up to 20% less food! (popcorn tub experiment)
3. Count Calories
avoid calorie laden foods
4. Don't blame your metabolism - 'Slow metabolism' is a myth!
metabolic rate is rate at which body burns calories. If you healthily and dont lose weight it is because
5. Proteins are better at staving of hunger pangs (due to increased PYY)
when your stomach contracts ghrelin tells your brain to eat more. But you can fool you brain by keeping your stomach full - using protein (lean meat, eggs, fish). 10% more protein in breakfast can keep you feeling fuller than a carbohydrate rich breakfast (potatoes, pasta, bread) which has SAME number of calories.
Protein releases more PYY hormone than carbohydrates (or fat) and this suppresses hunger signals in brain, so you feel full for longer.
6. Eat Soup (makes stomach fuller for longer)
7. Evolution means we cannot resist choosing a variety of food - the wider the choice the more you eat
can lead to overeating - buffets can eat 30% more
8. Calcium in dairy products sequesters fat
Low fat dairy (cheese, milk, yogurt) is high in calcium - which sequesters fat - and allows it to be excreted in the urine and not metabolised by the body.
with high dairy Calcium Blur drummer excreted 160g (10.4-5.1g/day x30) more fat over a month.
The calories in food come from carbohydrates, proteins, and fats. A gram of carbohydrate contains 4 calories. A gram of protein also contains 4 calories. A gram of fat, though, contains 9 calories — more than twice the amount of the other two (source)
So 5g x 9 calories = 45 calories per day (315 cals/week or 3500/3months or 4lb/year) more excreted with high Calcium dairy diet.
9. Exercise
go on burning fat after exercise in your sleep. Fat is burned After the exercise (after burn) a day after the exercise. During exercise use carbohydrates. After exercise the carbohydrates are used up - so the body burns up fat instead (even when sleeping).
10. Keep moving and lose weight
- that can damage the heart and arteries
- increase cancer risk
- interferes with livers ability to clear insulin from your blood (6 min 20s) - can lead to type 2 diabetes
1. Don't skip meals - Ghrelin craves high calorie foods
2. Reduce plate size
5. Proteins are better at staving of hunger pangs (due to increased PYY)
6. Eat Soup (makes stomach fuller for longer)
8. Calcium in dairy products sequesters fat
reposted from:
top: low levels of visceral fat around organs (MRI scan)
middle: higher levels of visceral fat around organs (Michael Mosley)
bottom: liver (blue), kidneys (red), spleen / part stomach (green)
visceral fat can lead to type 2 diabetes and insulin resistance.
Unlike normal fat, visceral fat releases chemicals
- that can damage the heart and arteries
- increase cancer risk
- interferes with livers ability to clear insulin from your blood (6 min 20s) - can lead to type 2 diabetes
Visceral fat is the first fat you lose when you diet and exercise.
1. Don't skip meals - Ghrelin craves high calorie foods
Don't just skip meals (fewer calories) and think you will lose weight. When hungry (skip breakfast) and the stomach is empty the hormone ghrelin, makes the brain respond which makes you crave HIGH calorie foods to compensate for no breakfast.
2. Reduce plate size
3. Count Calories
avoid calorie laden foods
4. Don't blame your metabolism - 'Slow metabolism' is a myth!
metabolic rate is rate at which body burns calories. If you healthily and dont lose weight it is because
5. Proteins are better at staving of hunger pangs (due to increased PYY)
when your stomach contracts ghrelin tells your brain to eat more. But you can fool you brain by keeping your stomach full - using protein (lean meat, eggs, fish). 10% more protein in breakfast can keep you feeling fuller than a carbohydrate rich breakfast (potatoes, pasta, bread) which has SAME number of calories.
Protein releases more PYY hormone than carbohydrates (or fat) and this suppresses hunger signals in brain, so you feel full for longer.
6. Eat Soup (makes stomach fuller for longer)
Soup distends the stomach for longer because the soup takes longer for stomach to shrink. Hence feel fuller on soup (when compared to identical meal without being blended into soup).
can lead to overeating - buffets can eat 30% more
8. Calcium in dairy products sequesters fat
Low fat dairy (cheese, milk, yogurt) is high in calcium - which sequesters fat - and allows it to be excreted in the urine and not metabolised by the body.
The calories in food come from carbohydrates, proteins, and fats. A gram of carbohydrate contains 4 calories. A gram of protein also contains 4 calories. A gram of fat, though, contains 9 calories — more than twice the amount of the other two (source)
So 5g x 9 calories = 45 calories per day (315 cals/week or 3500/3months or 4lb/year) more excreted with high Calcium dairy diet.
go on burning fat after exercise in your sleep. Fat is burned After the exercise (after burn) a day after the exercise. During exercise use carbohydrates. After exercise the carbohydrates are used up - so the body burns up fat instead (even when sleeping).
10. Keep moving and lose weight
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