Glucomannan Can Help
As many women enter perimenopause they experience unexplained weight gain despite their best attempts to diet. What worked for them in the past is suddenly ineffective, and they have trouble maintaining their weight.
Women Gain Most Of Their Weight In Their 40’s And 50’s. Many women will gain most of this weight during the years leading up to menopause called perimenopause. This is largely due to hormone fluctuation and diminished activity. During these years, women develop can develop “insulin resistance” making their bodies store fat, rather than burn calories. Mitochondria, the structures within our cells that govern how food is converted into energy also begin to slow down or die off-resulting in weight gain.
Dangerous Weight Accumulates Around The Middle. Weight gain tends to accumulate around the middle – lending credence to the term “middle-age spread”. An extra pound in the years prior to perimenopause will settle evenly over hips, bottom, thighs, and arms. During the years leading up to menopause, it all goes round the middle. Most of this weight will come on gradually, about a pound per year.
Research shows that women need to be concerned about this weight gain. Excessive fat stored around the abdomen can lead to an increased risk for heart disease, high blood pressure, diabetes, high cholesterol and breast cancer. In fact some studies suggest that as little as a 4 pound weight gain after age 50 can increase breast cancer risk by as much as 30%.
It doesn’t have to be this way. Studies show that this weight gain can be prevented with some lifestyle changes.
Muscle burns 3 times as many calories as fat. As women get older they often become less active, leading to loss of muscle mass. Since muscle burns 3 times more calories than fat, when women lose muscle mass the calories begin to add up. After the age of forty, women lose muscle mass at twice the rate of men.
The good news is, with aerobic activity, women can shed excess pounds or maintain a healthy weight. Weight bearing exercises are critical in build- ing and sustaining muscle mass- which in turn burns more calories. Women should aim for at least 30 minutes of aerobic exercise daily and engage in weight bearing exercises at least twice a week.
100 Calories Fewer/Day In Your 40’s And 200 Calories/Day In Your 50’s. In your 40’s as your metabolism slows down you need to reduce your daily calories by 100 just to stay the same weight. In your 50s, this goes up to 200 calories per day. This may seem like a lot, but it can involve making small changes-skip the cream in the coffee and opt for 2% milk instead, remove the skin from chicken, skip the fries with your burger and ditch the soft drinks. For many people if they just eliminated the white goods from their diet, they would significantly reduce their daily calories. White goods include things made with white flour such as cookies, cakes, most processed foods and of course white bread.
Ramp Up Your Metabolism With Cayenne Pepper, Red Pepper, Jalapenos, Habaneros, And Tabasco. The members of this plant family all contain capsaicin, an ingredient proven to boost metabolism and burn through fat. By adding spices like cayenne pepper to your diet, you can burn up to 50 extra calories a day since they double energy expenditure for 3 hours after a meal. Oolong tea contains polyphenols that help block fat-building enzymes and raises metabolism for 2 hours after each cup. Since it is low in caffeine you can drink it throughout the day for continued results. Ginger also has the potential to raise metabolism by up to 20% after eating and aids in digestion as well. Ice water, is another way to boost metabolism. Drinking ice water actually requires your body to burn calories to bring your body temperature back to normal. Eight glasses a day equals 70 calories.
Celebrity Cardiologist. Dr. Oz Votes Glucomannan As The Best Ingredient In Weight Loss Supplements. Glucomannan is a natural thickening agent derived from the root of the konjac plant that has been shown to stimulate weight loss, particularly in overweight and obese individuals.
When obese adults consumed 1 gram of glucomannan fiber one hour be- fore each meal for eight weeks, they lost an average of 5.5 pounds of body weight—with no changes to their eat- ing or exercise habits.
Glucomannan is a zero calorie fibre that is reputed to be able to hold up to 200 times its own weight in water. This means that you feel full without the calories. It has the highest mo- lecular weight and viscosity of any known dietary fiber.
Glucomannan Beneficially Affects Total Cholesterol, LDL Cholesterol, Triglycerides, Body Weight, And Blood Sugar Levels. Research indicates that soluble fibers help lower blood cholesterol, slow glucose absorption, lower the Glycemic index and promote regular bowel movements. If you do take glucomannan in a pill form, it is imperative that you take it with 8 ounces of water and NOT immediately before bed.
Top 5 Foods For Healthy Weight Loss
1. Fat Burning Fats
You may be surprised to read this, but certain fats can actually help you burn fat. That is right. Eating the right fats, those rich in mono- and polyunsaturated fatty acids which include fish oil, olive oil, palm oil and coconut oil can actually help you burn fat more efficiently and promote greater satiety (feeling of fullness or satisfaction) by slowing digestion. Omega-3 fatty acids have also been shown to improve insulin sensitivity (which is important for controlling belly fat), reduce inflammation and they are good for your heart and brain. Have two or three servings of fatty fish each week. Best choices include salmon, herring, mackerel and cod. Olive oil is rich in antioxidants, it promotes satiety, and it can also reduce inflammation. Use olive oil in salad dressings or put on foods after they are cooked. Coconut and palm oil do contain some saturated fats, but they also contain medium-chain fatty acids that can boost metabolism and help burn stored fat.
These tropical oils are heat stable and thus ideal to use for stir frying or cooking. Adding these fat-burning oils to pasta, rice or other starchy carbohydrates will also lower the glycemic impact of that meal, meaning it will slow down the rate of digestion. Keep in mind that all these oils still provide calories, so consume them in moderation (about a tablespoonful a day) and have them in place of other fats as part of your healthy weight loss program.
2. Green Tea
As one of the most popular beverages consumed worldwide, green tea offers a range of benefits for heart health, cancer protection, weight loss, and much more. Green tea contains a number of beneficial compounds including volatile oils, vitamins, minerals, caffeine, and potent antioxidants called polyphenols. Research has shown that green tea can facilitate weight loss by increasing thermogenesis—the rate at which the body burns calories. This was initially attributed to its caffeine content, however recent studies have shown that this is due to an interaction between its high content of polyphenols, specifically the catechin epigallocatechin gallate (EGCG) along with caffeine. Most research evaluating the health benefits of green tea involved 3 to 10 cups per day. Tablets and capsules are available as an alternative for a healthy weight loss program. Look for a product that is standardized for total polyphenol content and/or catechin concentrations. Most products provide 60% to 97% polyphenols and/or EGCG.
3. Lean Protein
Protein is essential for building and maintaining lean muscle mass and muscle drives your metabolism. Without adequate protein intake, dieting and exercise can cause the body to burn muscle for fuel and this can result in a lowering of your basal metabolic rate—the rate at which you burn calories. The recommended amount of protein is based on body weight and activity level. For the average person, this amount is 0.8 to 1 gram per kilogram, of body weight. For example, if you weigh 63 kilograms, your total protein intake should be about 50 to 63 grams. Endurance athletes require more protein. As part of a healthy weight loss program, focus on eating lean protein, such as poultry, fish, eggs, beans, nuts and seeds. Red meat is okay in moderation as long as you trim the fat and watch your portion sizes. If you can’t get enough protein in your diet, consider a supplement.
4. Soluble Fiber
Dietary fiber is a powerful asset to anyone trying to lose body fat. Dietary fiber helps balance blood sugar and insulin levels, thus helping prevent the fluctuations, which trigger appetite and cravings. Soluble fiber improves digestion and elimination. Fiber also makes us feel more full with meals because it slows the rate of digestion.
Unfortunately, most North Americans only consume about 10 to 15 grams of fiber daily. Health authorities, including The National Cancer Institute and the Institute of Medicine recommend 25 to 35 grams of fiber per day. Plant foods, such as vegetables, fruit, whole grains (oatmeal), nuts and seed, and legumes are excellent sources of soluble fiber and should be part of a healthy weight loss program. Fiber is also available in supplemental form, as glucomannan.
Drinking adequate water is critical for not only weight loss, but overall health. Water works along with fiber to improve the feeling of fullness and aid digestion. We sometimes confuse thirst with hunger, and grab food rather than having a drink of water.
Water also plays an important role in detoxification. While you are losing weight, toxins stored in the fat tissue are released into your bloodstream. Drinking plenty of pure water makes it easier for your liver and kidneys to cope with the breakdown of toxins. Exercise, which key for weight loss success, also increases your needs for water because you lose water through perspiration.
If you are currently not drinking much water, try having a full glass when you wake up and then another glass before and during meals. You will likely find that this strategy helps fill you up and reduce the quantity of food consumed, therefore water should be an integral part of a healthy weight loss program. If you find water too bland, add a squeeze of lemon or a splash of fruit juice.
Lose Weight and Live Longer
According to a recent report from the U.S. Surgeon General, obese individuals have a 50 to 100 percent greater risk of premature death from all causes than individuals without excess weight. An estimated 300,000 deaths are attributed to obesity in the United States each year.
Controlling your weight may extend your life span. Several clinical studies have found that people who were lean lived significantly longer than those who were extremely overweight. This is no surprise, considering the effects that excess weight has on your risk of developing chronic disease.
It may be comforting to know that even small losses can result in great health rewards. If you are overweight, losing even 5 to 10 percent of that excess can dramatically improve your health—lowering your blood pressure, cholesterol level and blood sugar. Plus, you will have more energy and feel motivated to continue with your program.
It’s possible to control your weight in mid-life and protect yourself from weight-related diseases. Use the strategies above, and use a weight management aid when you are first starting a weight-loss program to boost your progress.