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Posts Tagged ‘metabolism’
Tuesday, January 4th, 2011
Dominique Adair, MS, RD
*courtesy of HFPN.com*

Weight loss drugs, referred to as pharmacotherapy, have been popularly used since the 1950s, though long before that there were products available claiming to contain sanitized tapeworms available for purchase. Following several drugs such as dinitrophenol and the amphetamine-like compounds that posed serious side effects, the weight-loss drugs most commonly used today are appetite suppressants and nutrient absorption blockers.
While lifestyle measures remain the cornerstone of prevention and treatment of obesity, adding anti-obesity agents is considered by some physicians for obese patients who did not achieve sufficient weight loss after lifestyle modifications. Often positioned as an adjunct to diet and exercise, weight loss drugs are meant to supplement these behavior interventions and not to replace them. This article will review these classes of drugs, how they work, and the criteria with which physicians prescribe them to their patients.
Classes of Drugs
Today, most commonly prescribed weight loss drugs are either appetite suppressants or fat absorption blockers. For both, the goal of pharmacological intervention is to decrease feeding behavior and reduce weight. Appetite suppressants facilitate weight loss by tricking the body into believing that it is not hungry or that it is full. Most of them decrease appetite by increasing serotonin or catecholamine — two brain chemicals that affect mood and appetite. For example, the drug Subutrimine acts by increasing noradrenaline and serotonin levels in the hypothalamus, nucleus accumbens and the brainstem, all regions associated with energy homeostasis (1). Other centrally acting drugs that also work through the modification of neurotransmitters are presently being aggressively researched to determine if these novel approaches lead to clinically meaningful weight loss and improvements in comorbid conditions such as diabetes and cardiovascular disorders.
Clinical experience data on the success of these drugs suggests that weight loss produced by any one agent is limited and rarely exceeds 10% of the starting weight (2). This initial drop also plateaus. The ‘ceiling effect’ observed is probably due to adaptive changes as the body continues to maintain a balance in favor of energy conservation or the body’s metabolic “slow-down” in response to chronic underfeeding. One approach that some weight loss specialists have adopted to overcome this issue is to develop combination therapies that tackle the problem through more than one mechanism in an effort to minimize the impact of these adaptive changes.
Fat absorption inhibitors work by preventing the body from breaking down and absorbing ingested fat. These medications act on the gastrointestinal system and work by blocking the action of lipase, the fat-digesting enzyme, thereby reducing fat absorption in the gut. The non-absorbed fat is then eliminated in bowel movements. It also blocks the availability of fat-soluble vitamins (vitamins A, D, E, and K), so patients may also take a vitamin supplement (3).
The most commonly prescribed fat absorption blocker is the prescription drug Orlistat (brand name Xenical). Research has explored the effectiveness of Orlistat compared to other drug treatments, placebo, or behavior-focused interventions. Avenell et al. carried out a systematic review of trials involving a combination of diets, drug therapy, exercise, and behavior therapy and concluded that adding Orlistat to a dietary intervention improved weight loss by 3.26kg up to 24 months (4). Research also indicates that Orlistat reduces cholesterol and blood pressure levels and improves glycemic control when compared to placebo (5).
As of 2007, Orlistat became available over-the-counter (OTC). Sold as the brand name “Alli,” which is half the strength (60mg versus 120mg) of the prescription drug, Orlistat was the first clinically-proven OTC product to be combined with a comprehensive support program. Research indicates that both Orlistat and Alli can improve weight loss if used alongside behavioral and lifestyle interventions, however due to unpleasant side effects (urgent bowel movements, diarrhea, and gas with oily spotting/anal leakage) there remain problems with adherence and much variability in patient outcomes.
The Best Candidates
While each physician develops their own specific criteria for prescribing weight loss drugs, guidelines do exist. The National Heart Lung and Blood Institute’s evidence statement on pharmacotherapy for weight loss asserts:
“Weight loss drugs approved by the FDA may only be used as part of a comprehensive weight loss program, including dietary therapy and physical activity, for patients with a BMI of 30 with no concomitant obesity-related risk factors or diseases, and for patients with a BMI of 27 with concomitant obesity-related risk factors or diseases. Weight loss drugs should never be used without concomitant lifestyle modifications. Concomitant assessment of drug therapy for efficacy and safety is necessary. If the drug is efficacious in helping the patient lose and/or maintain weight loss and there are no serious adverse effects, it can be continued. If not, it should be discontinued” (6).
Before selecting a medication(s), physicians will also consider health history, possible side effects, and potential interaction of weight-loss drugs with other prescribed and OTC medications.
It is extremely important for physicians to emphasize to their patients that weight-loss drugs don’t replace the need for changes in eating habits and activity level. In fact, several studies on drug intervention alone demonstrate that once patients stop taking the drug, they may have a higher rate of regain compared with people who also have some behavior modification support (7).
Weight-Loss Drugs and the Fitness Professional
When combined with a low-calorie diet and regular exercise, weight-loss drugs produce an average weight loss of 5% to 10% of total body weight within a year, a typical initial goal for any weight-loss effort. Losing 5% to 10% of total weight may not seem like much, but even modest weight loss can improve health by:
* Decreasing blood pressure
* Decreasing lipid levels
* Decreasing blood glucose levels
* Increasing insulin sensitivity
With interventions that combine lifestyle behavior change and pharmacotherapy, it is difficult to determine how much of weight loss success can be attributed to each. Regardless, both during drug intervention and after, lifestyle behaviors, as supported by fitness professionals, remain an exceptionally important part of the success equation.
References:
(1) Sargent B and Moore, NA. New central targets for the treatment of obesity. Br J Clin Pharmacol. 2009 December; 68(6): 852–860.
(2) Tziomalos K, Krassas GE, Tzotzas T. The use of sibutramine in the management of obesity and related disorders: an update. Vasc Health Risk Manag. 2009; 5: 441–452.
(3) Hollywood A, Ogden J. Taking Orlistat: Predicting Weight Loss over 6 MonthsObes. 2011;2011:806896. Epub 2010 Nov 11.
(4) Avenell A, Brown TJ, McGee MA, et al. What interventions should we add to weight reducing diets in adults with obesity? A systematic review of randomized controlled trials of adding drug therapy, exercise, behaviour therapy or combinations of these interventions. Journal of Human Nutrition and Dietetics. 2004;17(4):293–316
(5) Padwal R, Li SK, Lau DCW. Long-term pharmacotherapy for overweight and obesity: a systematic review and meta-analysis of randomized controlled trials. International Journal of Obesity. 2003;27(12):1437–1446
(6) http://www.nhlbi.nih.gov/guidelines/obesity/e_txtbk/txgd/4325.htm last accessed 12.12.10.
(7) Warziski Turk, M Randomized Clinical Trials of Weight-Loss Maintenance: A Review. J Cardiovasc Nurs. 2009; 24(1): 58–80.
Tags: aerobic exercise, benefits of exercise, corporate fitness, Eating Right, employee wellness, exercise, exercise programs, fit tips, fitness activities, fitness programs, Food Labels, health, health and wellness, healthy foods, heart disease cancer, metabolism, muscle supplements, Nutrition, nutritional supplements, physical exercise, protein diet, supplements, time exercise, vitamin reaction, weight reduction, wellness program, woman Posted in Building Muscle, Eating Right, Expert Tips, Fitness Training, General Information, improve your health, Nutrition, Programs, tips to living better | Comments Off
Friday, October 1st, 2010
Courtesy of HFPN.com
HFPN Editorial Team

Question 1: Are you supposed to gain weight first before you lose weight?
Question 2:What exercises can I do to lose weight—for instance, to get rid of my stomach—and gain definition?
Question 3:I have been told that high fat meals lack food volume. What does that mean?
Question 4:How much protein does an “off-season” bodybuilder need?
Question 5:Which is better for recovery after a workout, carbohydrates or protein?
Question 6:How do I know my daily caloric needs?
Question 7:How many Calories do I need to burn to lose a pound?
Question 8:Is it safe to use supplements during pregnancy?
Question 9:I have a really hard time gaining weight! Any suggestions?
Question 10:What are some sources of lean protein?
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Q: Are you supposed to gain weight first before you lose weight?
A: That depends on your goal. If you are looking to add a few pounds of muscle mass before leaning up, you may want to try gaining some weight first. If you are gaining weight while trying to lose weight, then your caloric intake is greater than your energy expenditure. Take a close look at how much you are actually eating (i.e. weighing and measuring food, and tracking it in a food journal).
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Q: What exercises can I do to lose weight—for instance, to get rid of my stomach—and gain definition?
A: Any exercise can increase energy expenditure and contribute to fat loss. However, spot reducing—eliminating fat from certain places on the body by using particular muscles—is not possible. Instead, focus on controlling your food intake and increasing your exercise to create a need for your body to pull fat from your fat stores. As the fat under the skin is being consumed, your muscles will become more defined. But you can’t choose where on your body the fat is lost.
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Q: I have been told that high fat meals lack food volume. What does that mean?
A: One gram of fat represents 9 Calories, whereas one gram of carbohydrates or protein represents only 4 Calories. Since fat is a denser source of Calories, the amount of food is much smaller for a comparable number of Calories.
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Q: How much protein does an “off-season” bodybuilder need?
A: Protein requirements for an “off season” bodybuilder range from 1.6 to 2.0 g/kg/day. Research shows that excessive protein intake does not increase total body protein synthesis (LBM gain) if caloric needs are met.
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Q: Which is better for recovery after a workout, carbohydrates or protein?
A: A high carbohydrate drink with moderate protein is optimal, assuming it is within your caloric recommendations. Considering that your primary energy source for resistance training is glycogen (from carbohydrate intake), replacing glycogen enhances recovery by initiating an anabolic (muscle building) environment.
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Q: How do I know my daily caloric needs?
A: Daily caloric needs (sometimes called maintenance Calories) refers to the number of Calories you require for basic physiological functions, combined with the number of Calories you need for specific daily activities. The sum of these two numbers equals your daily caloric needs.
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Q: How many Calories do I need to burn to lose a pound?
A: You must burn an extra 3500 Calories (in excess of what you eat) to lose a pound.
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Q: Is it safe to use supplements during pregnancy?
A: A pre-natal multivitamin is a safe supplement and should be used through pregnancy and lactation. In addition, calcium and/or iron supplements can be safely utilized if nutrient needs are not being met through food, and your physician prescribes them.
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Q: I have a really hard time gaining weight! Any suggestions?
A: In contrast to fat loss, you must consume more Calories than you expend to gain weight. One way to do that is to find foods that are low in volume and high in Calories. Meal replacement bars and drinks are great for getting extra Calories when eaten in addition to your regular meals.
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Q: What are some sources of lean protein?
A: Chicken, fish, low-fat cottage cheese, egg whites, and turkey are just a few sources of lean protein.
Tags: aerobic exercise, benefits of exercise, body building, build muscle, Building Muscle, cardiovascular exercise, Eating Right, exercise, exercise programs, fit tips, fitness activities, fitness programs, health, health and wellness, healthy foods, metabolism, Nutrition, physical exercise, Strength Training, time exercise, weight reduction, wellness program, woman Posted in General Information | Comments Off
Thursday, September 9th, 2010
Courtesy of HFPN.com
Chere Lucett, NASM-CPT, PES, CES
When it comes to cardio training – one size does not fit all. So this begs the question – if resistance training programs are individualized, why aren’t cardio training programs?
Our bodies are as unique as our goals and the way we train should be a reflection of both. The days of simply going for a run or hopping on a piece of cardio for thirty minutes without a clear plan are no longer the way to perform a great cardio workout. There is a smarter, more efficient way to train your heart and the best part is – it can create amazing results! Heart rate training has become the most useful and efficient way to perform cardio workouts. With the ease of use and applicability to all exercisers, using your heart rate as your guide can revolutionize your cardio fitness programs and excel results. The trick is to understand your training zones, explore interval training and progress your training in stages.
What are heart rate training zones?
Heart rate training zones are used to establish training intensity. Heart rate zones are a good starting point for developing cardio training programs and are simple to use. For fitness purposes, there are three training zones to focus on.
Zone 1, often referred to as the recovery zone, uses a lower heart rate (65-75% of heart rate max) and is great for recovery from a hard workout or creating a strong aerobic base.
Zone 2, uses a moderate to high heart rate which helps to raise your anaerobic threshold (AT) (the point at which your energy sources move from utilizing a higher percentage of fat to utilizing a higher percentage of glucose). This zone is important as it increases your aerobic base making your heart more efficient and helps you burn more calories during and after exercise.
Zone 3, is your peak heart rate zone and helps to increase your anaerobic threshold (AT) as well as increases the caloric burn during and after exercise. This peak heart rate should not be trained in consistently as sustaining a peak heart rate can lead to overtraining and adverse effects on your results.
To determine heart rate training zones, simply use the following formula:
(220 – age) x % of HRmax = Training intensity
 
What is interval training- it sounds hard?
Interval training involves training at different intensities for certain periods of time in a given workout. Interval training can be a challenge! This form of training allows for you to overload your body, helping to create the cardiovascular changes you want while providing your body the opportunity to work harder without overtraining. Depending on your level of fitness, interval training may mean training in two to three different zones during your cardio session. Don’t worry – we recommend beginning your interval training programs in stages, called stage training, to help you ease into the harder workouts!
What is stage training and will it help me lose weight faster?
Stage training is a pre-set system of interval training designed to use all three training zones. This is important as it allows you to avoid plateaus and break-free from the worries of overtraining. Overall, stage training helps you begin and progress your training in a way that can accelerate your results. If you begin in a program that is too difficult you may burn-out or over-train – and if the program is too easy – you won’t get the overload that your body needs to ignite change. So stage training allows you to vary the intensity of your workout and keep you progressing over time.
I have a specific goal of weight loss – so where do I start?
No matter what the goal is, the solution begins with assessing your starting point and your ability to begin a cardio training program. You may need to visit a local fitness facility for a complete cardio assessment and ask your physician before you begin a cardio training program. If you are new to cardio training, start in stage 1 and progress after a few weeks. Intermediate or advanced exercisers can begin in stage 2 and progress to stage 3 as shown below.
Now let’s get that heart pumping! Choose whatever form of cardio that you enjoy most and find the perfect heart rate zone and stage for you – three different fitness levels, three different training stages to focus on to achieve weight loss success. Pick your level and get moving!
Stage 1: Beginner – You are new to cardio training and need to build up your stamina.
Create a training base! You can perform cardio training up to three days a week making sure to allow yourself a day of rest in-between your cardio workouts. Start slow and remember – your body will advance over time – don’t push yourself too hard!

Stage 2: Intermediate – You are an avid mover and need a push to get past those pesky plateaus!
Push ahead! Alternate days one and two according to how many days you plan on performing cardio (i.e. if you plan on doing four days of cardio, they should be performed as follows: Day 1, Day 2, Day 1, Day 2).


Stage 3: Advanced – You are a weekend warrior and fitness fanatic with no time to spare!
Go for it! We suggest a minimum of three days of cardio training for you – just remember to alternate your cardio workouts so that you allow yourself plenty of recovery time (i.e. if you plan on training more than three days a week – always perform a recovery day after a high intensity day to allow your body to recover).



You can perform any type of cardio that you enjoy – the exercise type is up to you! Remember that cardio training is individual – start at the stage that best suits your current fitness level and progress your training over time.
Reference
(1) Wilmore JH, Costill DL. Physiology of Sport and Exercise. Champaign, IL: Human Kinetics, 1994
Tags: aerobic exercise, benefits of exercise, cardiovascular exercise, exercise, exercise programs, fit tips, fitness activities, fitness programs, health, health and wellness, metabolism, physical exercise, time exercise, wellness program Posted in Aerobics, Expert Tips, Fitness Training, General Information, improve your health, tips to living better | Comments Off
Thursday, June 24th, 2010
By Anthony Lee
The main difference between a man and a woman in terms of body building is their metabolism. A woman has a harder time metabolizing fat than a man. Women also have a harder time gaining muscle than men. This is important when choosing a female body building diet to enter into.
Another crucial difference between a man and a woman are the hormones they produce. Specifically, men produce testosterone while women cannot. Testosterone is an important hormone used to increase the size of your muscles. This is the reason why men have bigger muscles than women.
Women who undergo weight training thus cannot become bulky. What a lot of female body builders do is that they take steroids, which have synthetic testosterone, together with their female body building diet. This is what makes these women muscular.
To be able to keep yourself fit, you also have to engage in an effective female body building training program. Your training program should be suited to your body building goals.
Typically, a good training program combines cardiovascular exercises, such as running on a treadmill, alternating with weight training exercises. Cardiovascular exercises help you lose fat, while weight training exercises help you build muscle. Some women can also include additional stretching and flexibility exercises to their workout.
Of course, an effective body building training program has to be combined with specialized female body building diet program to produce the best results.
Just because you exercise does not mean you can eat anything you want. The amount of calories you burn depends on your metabolism. Thus, your metabolism also dictates how much you can eat. If you eat more calories than the amount your body can burn, the calories will become stored as body fat.
Since women store fat more readily than men, a general rule for women body builders is to lessen the amount of fat and cholesterol in their female body building diets. Healthier low-fat and low-cholesterol alternatives to most foods, such as milk and yogurt, are now available for you to include in your female body building diet.
Tags: gaining muscle, healthy life, metabolism, weight training, woman Posted in Building Muscle | 1 Comment »
Thursday, June 3rd, 2010

By Anthony Lee
The main difference between a man and a woman in terms of body building is their metabolism. A woman has a harder time metabolizing fat than a man. Women also have a harder time gaining muscle than men. This is important when choosing a female body building diet to enter into.
Another crucial difference between a man and a woman are the hormones they produce. Specifically, men produce testosterone while women cannot. Testosterone is an important hormone used to increase the size of your muscles. This is the reason why men have bigger muscles than women.
Women who undergo weight training thus cannot become bulky. What a lot of female body builders do is that they take steroids, which have synthetic testosterone, together with their female body building diet. This is what makes these women muscular.
To be able to keep yourself fit, you also have to engage in an effective female body building training program. Your training program should be suited to your body building goals.
Typically, a good training program combines cardiovascular exercises, such as running on a treadmill, alternating with weight training exercises. Cardiovascular exercises help you lose fat, while weight training exercises help you build muscle. Some women can also include additional stretching and flexibility exercises to their workout.
Of course, an effective body building training program has to be combined with specialized female body building diet program to produce the best results.
Just because you exercise does not mean you can eat anything you want. The amount of calories you burn depends on your metabolism. Thus, your metabolism also dictates how much you can eat. If you eat more calories than the amount your body can burn, the calories will become stored as body fat.
Since women store fat more readily than men, a general rule for women body builders is to lessen the amount of fat and cholesterol in their female body building diets. Healthier low-fat and low-cholesterol alternatives to most foods, such as milk and yogurt, are now available for you to include in your female body building diet.
Tags: body building, female body building, metabolism, woman, women Posted in Building Muscle | Comments Off
Monday, January 25th, 2010

Contrary to belief, the best way to lose weight is not to consume fewer calories but more. Most people fight the battle of the bulge by cutting back on calories and even resort to starving themselves. The best plan to dropping unnecessary weight is to figure out how many calories your body needs to maintain the weight you are at and then determine where you would like to be.
A healthy diet generally will not drop below an intake of 1,200 calories. But you still need to figure out your magic number. Research has shown that when we consume less than the optimal amount our metabolism bottoms out. From time to time, you will need to adjust your calorie intake to account for your changing weight, activity level, and metabolism.
Here are a few simple steps you can take to keep your metabolism fired up:
- Eat breakfast. The meal you have for breakfast is the most important meal of the day. It should contain protein, carbohydrates, and fat.
- Eat more often. Snacking throughout the day or eating smaller portions keeps your body burning fat. Aim for 200 to 400 calorie mini-meals.
- Plan your meals. Take the time to think about what you are going to eat. Keep healthy snacks around to curve the craving.
- Keep a journal. Studies have shown that people, who write down what they eat, eat less. Be honest with yourself and log it, calories, and portions.
In addition to managing what you consume, you should think about incorporating a good exercise routine. Our personal trainers can help you do just that.
Tags: eat more, metabolism, simple steps Posted in Eating Right, General Information | 2 Comments »
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