The old myth that you can exercise your way out of excess fat has finally bit the dust since you would have to run like a demon all day to burn off a cheeseburger. For example, all things being equal, if you are lean, a runner or any do any serious form of exercise regularly–especially if you are female–and continue the same eating habits, most people will begin to gain weight with age doing nothing different but getting older. That said, we still need exercise for strong bones, a sharp brain, and over all better physical health. So get out and walk, do some weights 1-2 times a week, do any exercise you like, and you most likely will want to be more thoughtful about the food you eat– and you might get a little help on the weight front, after all.
Yours on the move,
Nan aka Sugarbaby
More to read on the topic:
Exercise Benefits and Weight Loss
The past month I have been reading many studies and blogs regarding the frequency of eating in relation to fat storage, and concluded that it is best for anyone with struggles in losing weight, especially people like myself who were/are insulin resistant, to avoid eating too many times a day. Apparently the more often we eat the more fat is stored versus being burned for energy, so if you are a snacker which I have been much of my later adult life, you may want to try a week or two of eating only at 2-3 set times during the day, and taking care not to overeat at those times.
For many years, and even now, a great many health organizations, nutritionists, and doctors suggested frequent smaller meals to keep the blood sugar a bit more level, but for some of us this is simply an invitation to eat too much over the course of the day. While we in the hflc community know that the old calories-in-calories-out rational of weight gain or loss is outmoded, and simply wrong, it is still true that if you take in more than your body requires for basic functioning, then your body will store the excess as fat.
For a good review of the latest study out of the Netherlands on feeding frequency:
Yours in learning,
Nan aka Sugarbaby
Here is the article:
The brain knows when it needs sugar and can’t be fooled by artificial sweeteners, even if it is sweeter than real sugar.
A new study has found that the brain can differentiate between real and artificial sugar. What’s worse? Eating food with artificial sweeteners will only increase cravings for sugary treats later.
The brain’s reward system is highly activated when the body receives a sugary solution rather than artificial sweeteners. Researchers at Yale University School of Medicine USA, believe that the research might explain the reason behind increasing obesity rates despite artificial sweeteners existing for years now.
Food seasoned with artificial sweeteners is extremely popular. In the U.S., about 30 percent of people eat stuff that has sugar substitutes. Previously, Yale Journal of Biology and Medicine, had published an article about artificial sweeteners’ effect on the body. Another recent study had found that drinking a can of diet soda can increase the risk of diabetes.
Researchers in the study argue that eating food containing artificial sweeteners, especially while you are hungry, will make you consume more sugar later.
In the study, researchers looked at specific brain signals that are associated with determining the difference between sugar and artificial sweeteners. These signals regulate the release of dopamine levels.
Dopamine is a chemical messenger and affects processes that control behavior, emotional response and more importantly the ability to feel pleasure. The chemical plays a major role in addiction.
The study was conducted on a group of mice and researchers looked for specific brain circuits while the mice were fed sugar or artificial sweeteners.
“According to the data, when we apply substances that interfere with a critical step of the ‘sugar-to-energy pathway’, the interest of the animals in consuming artificial sweetener decreases significantly, along with important reductions in brain dopamine levels,” said Ivan de Araujo, who led the study at Yale University School of Medicine USA.
“This is verified by the fact that when hungry mice – who thus have low sugar levels – are given a choice between artificial sweeteners and sugars, they are more likely to completely switch their preferences towards sugars even if the artificial sweetener is much sweeter than the sugar solution,” de Araujo said in a news release.
So, can there be a sugar substitute that can help people reduce weight without punishing the taste buds?
“The results suggest that a ‘happy medium’ could be a solution; combining sweeteners with minimal amounts of sugar so that energy metabolism doesn’t drop, while caloric intake is kept to a minimum,” Araujo said.
The study is published in the Journal of Physiology.