New targets emerge for tackling obesity

New investigations into obesity may identify people with an inherited risk of weight gain, explain why crash diets often fail and address a danger period in childhood that leads to obesity in adult life.

Sifting through the genetic codes of 77,000 people, a British-led international team say they have found culprit variants in DNA near a gene already fingered in the molecular ballet that causes obesity. The gene, called MC4R, orchestrates appetite and energy expenditure.

Previous research has already found that MC4R, when flawed, triggers a form of chronic over-eating and weight gain which is rare but dramatic, especially when it strikes young children.

The newly-found variants are more common than the flaws on MC4R, though, according to the paper, published on Sunday in the journal Nature Genetics. The variants do not lie on the gene but close to it. The theory is that they disrupt the workings of MC4R in some way, although how this happens remains unclear.

People who have the variants in both sets of their chromosomes on average increase in weight of about 1.5 kilos (3.3 pounds) compared to counterparts who had no copies.

The telltales were found by a consortium gathering researchers from 77 institutions in Finland, France, Germany, Italy, Sweden and the United States, led by scientists in Cambridge and Oxford. People who have double sets of the variants near MC4R and of a flawed gene called FTO are on average 3.8 kilos (8.5 pounds) heavier than people without these characteristics, according to the new study.

Meanwhile, a paper released by the journal Nature has powerfully strengthened suspicions that adult obesity is often rooted in childhood. Researchers at Sweden's Karolinska Institute found that fat cells, or adipoctyes, increase in number during childhood and adolescence.

By adulthood, the tally is stable, they say. As older fat cells die, they are replaced by new ones. On average, the annual turnover rate among adults is nearly 10 percent of adipocytes, regardless of the person's age or corpulence.

The implications of this are far-reaching, say the scientists.

New-born adipocytes may crave energy in the form of fatty molecules called lipids. As a result, the cells bulk out and the body weight returns.

"The results may, at least in part, explain why it is so difficult to maintain weight after slimming," said Peter Arner, a co-leader of the team. "The fat cells generated during and after weight reduction need to fill up their lipids rapidly."

Another breakthrough is the determination that the number of adipocytes, for all people, is set during childhood and adolescence and remains largely unchanged, even if one loses weight.

Most obese adults have been obese since childhood. Less than 10 percent of children with normal weight go on to develop adult obesity, according to figures cited in the study.

By contrast, over three-quarters of obese children go on to become obese adults.

According to the team's calculations, among obese people, the moment when adipocytes start to rise is very early, at the age of 2.1 years on average, compared with 5.7 years for lean people.

Once the increase starts, the number of adipocytes multiplies at nearly twice the rate among the obese than among the lean. But, among the obese, the increase stops sooner, at 16.5 years, as opposed to 18.5 years for people who lean. Two tempting targets thus open up for drug designers, say the authors. One is a potential treatment that would curb the renewal of adipocytes in adulthood. Another is a putative drug to brake the expansion of fat cells among vulnerable children during the period at risk.

Obesity and obesity-related diseases such as diabetes have gained epidemic proportions in many developed economies. The causes, though, are complex. Sedentary lifestyle, snacking on fat and sugary foods and genetic inheritance are the most frequently-named sources.

The Dangers of Excess Body Fat

Most people's primary motivation for weight management is to improve their appearance. Equally important, however, are the many other benefits of proper nutrition and regular exercise.
Weight management through reduction of excess body fat plays a vital role in maintaining good health and fighting disease. In fact, medical evidence shows that obesity poses a major threat to health and longevity. (The most common definition of obesity is more than 25 percent body fat for men and more than 32 percent for women.) An estimated one in three Americans has some excess body fat; an estimated 20 percent are obese.

Excess body fat is linked to major physical threats like heart disease, cancer, and diabetes. (Three out of four Americans die of either heart disease or cancer each year; according to the National Health and Nutrition Examination survey, approximately 80 percent of those deaths are associated with life-style factors, including inactivity.)

For example, if you're obese, it takes more energy for you to breathe because your heart has to work harder to pump blood to the lungs and to the excess fat throughout the body. This increased work load can cause your heart to become enlarged and can result in high blood pressure and life-threatening erratic heartbeats.

Obese people also tend to have high cholesterol levels, making them more prone to arteriosclerosis, a narrowing of the arteries by deposits of plaque. This becomes life-threatening when blood vessels become so narrow or blocked that vital organs like the brain, heart or kidneys are deprived of blood. Additionally, the narrowing of the blood vessels forces the heart to pump harder, and blood pressure rises. High blood pressure itself poses several health risks, including heart attack, kidney failure, and stroke. About 25 percent of all heart and blood vessel problems are associated with obesity.

Clinical studies have found a relationship between excess body fat and the incidence of cancer. By itself, body fat is thought to be a storage place for carcinogens (cancer-causing chemicals) in both men and women. In women, excess body fat has been linked to a higher rate of breast and uterine cancer; in men, the threat comes from colon and prostate cancer.

There is also a delicate balance between blood sugar, body fat, and the hormone insulin. Excess blood sugar is stored in the liver and other vital organs; when the organs are "full," the excess blood sugar is converted to fat. As fat cells themselves become full, they tend to take in less blood sugar. In some obese people, the pancreas produces more and more insulin, which the body can't use, to regulate blood sugar levels, and the whole system becomes overwhelmed. This poor regulation of blood sugar and insulin results in diabetes, a disease with long-term consequences, including heart disease, kidney failure, blindness, amputation, and death. Excess body fat is also linked to gall bladder disease, gastro-intestinal disease, sexual dysfunction, osteoarthritiis, and stroke.

Reducing Body Fat Reduces Disease Risk
The good news is that reducing body fat reduces the risk of disease. At the University of Pittsburgh, researchers studied 159 people as they followed a weight management program. The subjects were under age 45 and 30-70 pounds overweight. Those subjects who were able to shed just 10-15 percent of their weight and keep it off during the 18-month study showed significant improvement in HDL cholesterol and triglyceride levels, waist-to-hip ratio, and blood pressure. In fact, according to the New England Journal of Medicine, body fat reduction is a more powerful modulator of cardiac structure than drug therapy.

For people with a family history of heart disease, an active lifestyle can slow or stop the process for all but those with serious genetic disorders. Studies by Dean Ornish, MD, have shown that a comprehensive intervention program that includes regular physical activity, a low-fat diet and a stress reduction program can even reverse the heart disease process.
Evidence also shows that an active lifestyle and its help in reducing body fat is associated with a reduced risk for some types of cancers: prostate for men, breast and uterine cancers for women. (Frisch, et al 1985)

In addition, regular physical activity and a low-fat diet are successful in treating non-insulin dependent diabetes (NIDDM); for some patients, it has reduced or eliminated the need for insulin substitutes. In general, regularly active adults have 42 percent lower risk of developing NIDDM.

Gaining Weight Happens to Most of Us
The average American gains at least one pound a year after age 25. Think about it. If you're like most Americans, by the time you're 50, you're likely to gain 25 pounds of fat, or more. In addition, your metabolism is also slowing down, causing your body to work less efficiently at burning the fat it has. At the same time, if you don't exercise regularly, you lose a pound of muscle each year. Consequently, people are not only increasing their body fat stores, increasing their risk of disease, but they're also losing muscle, increasing the risk of injury, decreasing activity performance, and further slowing down metabolism.

Very few Americans exercise in any significant way. The President's Council on Physical Fitness and Sports estimates that only one in five Americans exercises for the healthy minimum of 20 minutes, three or more days a week. In fact, the average American gets less than 50 minutes of exercise per week. Even worse, two out of five Americans are completely sedentary.

The Answer: Healthy Eating and Physical Fitness
But there is hope. Moderate weight loss--of fat, not muscle--and a healthy and active lifestyle--not dieting--have been found to lower health risks and medical problems in 90 percent of overweight patients, improving their heart function, blood pressure, glucose tolerance, sleep disorders, and cholesterol levels, as well as lowering their requirements for medication, lowering the incidence and duration of hospitalization, and reducing post-operative complications eight times less likely to die from cancer than the unfit, and 53 percent less likely to die from other diseases. Fit people are also eight times less likely to die from heart disease.

So, are you willing to be patient and make gradual changes in your life that will lead to a healthier, happier you? Once you have made the decision to go forward and accept change, the hard part is over. Sure, there is plenty of work to be done, but it really doesn't matter how long this new process takes. If you allow changes to take place over several years, your body will adjust comfortably, and you will be more likely to maintain the healthy lifestyle permanently.

When you begin achieving improvements in energy and physical and psychological performance, the fun and excitement you experience will make the change well worth the effort. Action creates motivation! Good luck: I hope you enjoy all the wonderful benefits of a safe and effective weight management program.

Weight Lose Motivation Tips

Find it hard to stay motivated when you're trying to lose weight?

Don't worry, it's completely normal - we all do it.

Here are some motivation tips to try and keep you on track.

1.Have a role model
Have a role model, someone you know who eats healthily and works out regularly. Notice how that person acts around food, what they eat and how they eat. How do they fit in exercise within their lifestyle. You need to think like a slim person too.

2.Lose your clothes as you lose the weight
Get rid of any clothes that are too big for you as soon as you lose weight. Anyone with a fat set of clothes in the wardrobe is expecting to fit them again and actions often follow expectations, before you know it you'll be eating to fit them.

3.Take inspiration from others
Buy and read slimming magazines and then cut out those inspirational stories of people who have succeeded in losing more weight than you. If they can do it, so can you. Re-read the stories when you're feeling down about your diet or think you are reaching a weight loss plateau. People who lose weight are not super-human. They just decided to go for it and then never gave up!

4.Take progress photos every month!
Take a picture of yourself in your swimsuit or leotard at the start of your program. Each month take another picture wearing the same thing. Feel your weight loss motivation sore as the swimsuit gets baggy while you shrink. A Digital camera is great for taking those pictures you don't want to take to the developers!

5.Reward yourself for reaching goals
Boost your weight loss motivation by promising yourself a treat when you reach your goals. Build in some non-food rewards for every little step you take as well as for major milestones.
How about a beauty treatment for each 2kgs lost? Or buy a book by your favourite author and allow yourself time to read in peace (and without guilt) each time you do your full workout. And each time you make a healthy choice rather than an available unhealthy choice (walking instead of taking the car, fresh fruit instead of ice-cream) pat yourself on the back.

6.Desire rather than willpower
Weight loss motivation is all about desire rather than willpower. How much do you want to lose weight? How much more do you want to lose weight than you want to eat fattening food and lay on the sofa watching TV all day? List all your reasons for wanting to lose weight, or stay healthy and slim. Add more reasons to your list as you think of them. Make reading your list the first thing you do in the morning.

7.Start a hobby that involves fitness
It could be bush walking, rock-climbing, tennis, golf, or scuba-diving. If you require physical fitness to enjoy the activity you will be more inclined to train for it.

8.Use a personal trainer
A good personal trainer is an awesome motivational tool. Make sure you find the right one and if you get a trainer that doesn't suit you don't be afriad to ask for a replacement!

9.Read something that inspires you
It could be a biography, quote, poem, or song. Use other peoples experiences to give you that lift. There are plenty of members right here who have lost weight and kept it off.

Hope you enjoy and learn something from here!

Smart Way To Choose Quality Supplements

If you’re considering using a supplement in combination with your diet, whether they be vitamins, minerals, or other products, you probably have some questions about the supplements that you’re choosing. The decision to use dietary supplements can be a good one as they can possibly provide many positive health benefits, but sometimes these products can be unnecessary as they provide little to no positive health benefits or they create some unexpected risks.

It’s important to know that not all dietary supplements or vitamins are created equally. And you should be aware that there are no standards that require the ingredients listed on label match the ingredients actually inside the tablets or capsules inside of the supplement bottle. This means that the claims made on the positive effects of dietary supplements are not approved by the FDA, and while this doesn’t mean they’re worthless, it means that a lot of marketing is involved and you should educate yourself about what will help your health and what won’t.

Before you decide what supplements to take, you should know if you can take supplements or not. There are some people that shouldn’t take supplements, and these people include those that have a chronic medical condition, are pregnant, or are nursing. If you are not sure whether or not you should take supplements, consult a nutrition specialist or doctor. They will consider factors like your diet, medical history, and current medications to determine your eligibility.

Once you know you can take extra vitamin supplements, you should start with a simple vitamin supplement program. This can consist of something like the following:
*Multi-vitamin supplements
*Calcium
*Omega-3 Fatty Acids

Obviously, this is a generic program. Once you consult with someone who is familiar with your specific body and its condition, you will be able to have a program designed specifically for you.

As we said before, not all vitamins are made equal. For example, there are many different manufacturers that produce multi-vitamin supplements. You will probably have several to choose from when you begin to shop around.
When choosing vitamins, consider the following:
*Try to find out as much third-party (from someone other than the manufacturer) information about the supplement as possible.
*Read labels found on the back of every bottle. When possible, select the supplements that have the most organic sources.
*If you have sensitive allergies, check for hypoallergenic products. You will want to avoid wheat, yeast, and corn.
*Just like milk, dietary supplements have expiration dates. If you don’t see an expiration date, it’s probably a good idea to pickup something else.

If you have any questions about a particular brand and supplement, you shouldn’t hesitate to contact the company directly. If they are a reputable company and offer a quality supplement, you will be able to call them and ask about scientific research, proven benefits, etc.

Alternatively, if they simply want to sell you the product and not give any research or scientific studies to back up their claim – meaning it sounds too good to be true – it probably is.

Avoid obesity? How?

Obesity is becoming a global concern. The basic of losing weight is simple; consume less calories than you burn. Consuming more calories than we need leads to overweight. Although some foods indicate being "LOW FAT," "LOW CARBS," or "SUGAR FREE," this does not mean we can eat unlimited servings. These products still have calories despite being rated as "low." It is imperative we modify our eating habits controlling what and how much we eat, and not food controlling our lives.

Reportedly, the Mediterranean diet, a combination of lots of vegetables, grains, fruits, olive oil, and wine is one of the most balanced meals to help avoid obesity. Many researches indicate that people following a Mediterranean diet have lower disease risks and less obesity problems.

On the other hand, many research studies have indicated that wine taken in moderation is beneficial for our health. The secret is to drink in moderation. One glass of wine with our meals is fine; just be aware that a glass of wine approximately has 100 calories. You still can follow this diet even if not drinking wine. Moreover, the Mediterranean diet is even consistent with the new diet recommendations issued by the U.S. Department of Agriculture in January 2005.

Ideally, eat at regular intervals, every 3-4 hours. Why? It helps to keep blood sugar levels stable. Skipping meals will not help you lose weight in the long term. Your goal is to keep that unwanted fat away, right? Hence, do not skip breakfast and add a cup of green tea to speed up your metabolism.

One advice, do not follow rigid diets or extreme low carbs. Yes, I know, I know . there are low carb meals and low fat labels almost everywhere! Again, remember that low carbs and low fat DO NOT mean zero calories. Read food labels to know how many calories you are actually consuming. Me, reading labels? Yes, I am not kidding. Trust me, this habit will help you keep the weight off and enjoy a healthier figure, as you will be in control of how much you eat -- not food controlling you.

Furthermore, most of these quick weight loss diets and products offer only temporary weight loss. They fail in the long term because you lose lean muscle mass and body water. Surprise comes when you resume eating normal, as you tend to gain that weight back, if not add even more. The reason is that those quick diets or extreme low carb diets can slow down your metabolism.

Therefore, the best way to achieve your weight loss goal without starving is to follow a balanced menu checking your calories intake, and exercise at least 3 times a week to lose body fat. Personally, I prefer a high protein and moderate carbs, as our bodies need carbs to function properly. I can proudly say that I lost 80 pounds of unwanted fat and have kept the weight off for 3 years without starving, but eating a combined balanced meal. If I did that, so can you! The bottom line is to keep the weight off, that unwanted fat, which is so hard to get rid of, and not just have the illusion of losing weight when in reality we are losing mostly water with crash diets.

So, you might be asking, then what can I eat? Again, you can eat a balanced meal. We should eat at least 3 servings of fruit and vegetables a day to keep a healthy figure. Remember our ancestors, our mothers, and grandmothers telling us, "Finish your vegetables!" Well, guess what? They were right! Vegetables are a good source of vitamins, minerals and are low in calories, unlike processed food. I love vegetables, especially tomatoes with fresh basil.

Drinking 8 glasses of water a day will help your metabolism too.

Avoid cooking with lard or with heavy cooking oils, as they are high in calories and saturated fat. Excess of saturated fats is associated with colon cancer and atherosclerosis among other diseases. A better oil for cooking is mono unsaturated Extra Virgin Olive Oil. Contrary to saturated fat, unsaturated fat is associated with longevity and lower risk of disease, olive oil is a good example. Suggests that about two tablespoons of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil. Reduce portion sizes and eat more fresh foods than processed foods. If you enjoy meat, try leaner cuts and trim off any fat.

If you enjoy chicken, eliminate the skin and trim off any fat too. Chicken is a good source of protein and very low in carbs.

If you are vegetarian, have soy-based products for protein consumption. For example, meatless hamburgers, falafel, soy-based bacon, soy-based sausages, etc...

Ideally go for low fat dairy products and you will still have all the nutrients with the exception of fat.

Consume yogurt, but make sure it contains "live cultures," such as Acidophillus, thermophillus, L. Bulgaricus and lactobacillus; these bacteria boost the immune system, helping restore good bacteria to our digestive system to combat bad bacteria. As highlighted by Scientist T. Charles John Bhaskar, those unique living microorganisms are responsible for many of the health and nutritional benefits of yogurt, such as helping to digest food and prevent stomach infections, plus it is a good source of protein, calcium, riboflavin and vitamin B 12.

For those social parties, let me give you some emergency party measures. Be alert to those fancy goodies at parties. They might look small but sometimes are full of saturated fat and empty calories. For example, hidden fat foods include chips, sausages, pork pie, salami, and those innocent dips. Instead, have a small plate with vegetables, fruits, or just one of those tempting snacks.

Sure, you might be tempted to grasp those sugary or salty heavy calories munchies, but think."do I really need those empty calories and extra fat?" Most of those snacks are starchy carbs and refined carbs, which are usually high in calories and their high glycemic value increases blood sugar levels. Most of those sugars will convert into fat deposits if our bodies don't burn those extra calories..

The bottom line is that we can eat almost everything, as long as we eat in moderation without consuming more calories than we actually burn. Diet should not be a burdening experience but a healthy pleasant experience without deprivation. It is up to us to make the decision to either keep increasing weight by over eating, or defeating overweight by learning how to eat healthy and not use food as an excuse to fill any emotional need.

Now, let me go and grasp my warm cup of green tea to speed up my metabolism.Until next time, have an enjoyable way to keep a healthy figure. Your commitment is also my commitment, "Official! Overweight? NO MORE!" Everyone can do it!!!

7 Quick Weight Lose Tips

Looking for a quick weight loss solution? If you are, you have come to the right place and the right time to discover somequick weight loss diet tips.

Quick Weight Loss Diet Tip # 1 - Commit to a Diet Change
A change in diet is necessary if you want to lose weightfast. I am not advocating that you starve and eliminate your favorite food completely or drastically. First consult your doctor if losing weight is the best health option for you.It you are serious into embarking on a weight loss program,you have to have a commitment to stick to it at least for amonth to see positive results.

Quick Weight Loss Diet Tip # 2 - Avoid Fried Foods
Keep off fried foods especially those that are deep fry asthey are dangerous to your health. The oils used for the frying are bad for health. These oils cannot stand highheating temperature and will turn rancid upon cooking. Foods should be cooked by steaming rather than using oils.

Quick Weight Loss Diet Tip # 3 - Never skip meals
Do not skip any meals instead reduce the portion size. Keepto some high quality protein like eggs and cottage cheesewith some soya bean or cocoa drink for a simple and healthybreakfast.

Quick Weight Loss Diet Tip # 4 - Eat Vegetables and Fruits
Take lots of vegetables especially raw salads and greens which contain all the vitamins and minerals that the bodyneeds. The carbohydates found in the greens helps to make up the energy that you need each day. Choose fruits that areless sweet to avoid the high sugar content found in ripened fruits.

Quick Weight Loss Diet Tip # 5 - Eat Quality Protein Foods
Nuts and seeds are good substitutes for protein if you have to cut down on meat. Animal protein contains high saturated fats so choose only lean ones. Your body needs amino-acidsto build muscles block so including protein in your diet isa must. Fish is a great source of good fats and protein andit is recommended that you steam the fish and not fry them.

Quick Weight Loss Diet Tip # 6 - Drink lots of Water
We have often heard that we must drink water judiciously. I would add that the water you drink should be filtered and clean. Drinking alkaline water has shown to bring much beneficial results to those whose bodies are highly acidic. Drink before meals to avoid an interruption in digestion offood after meals.

Quick Weight Loss Diet Tip # 7 - Avoid Processed Food
Keep off all processed and refined foods such as white bread, white rice, cookies, ice cream and canned food. Even the processed meat should be avoided as they contain preservatives including high sodium content that are known to be harmful to your body.

Ok, now you know what diets are best for a quick weight loss. These tips have been tested and they have worked for most people. The key is to choose your diet wisely in the right proportion and size, eat healthily and yet lose weight fast.

Body Mass Index

B.M.I. is a reliable indicator of total body fat, which is related to the risk of life-threatening diseases. The score is valid for both men and women, but it may overestimate body fat in athletes and others who have a muscular build. It may also underestimate body fat in older people and others who have lost muscle mass.

BMI Calculator = weight(kilograms) / [height(metre) x height(metre)]

BMI Categories:
15 or less = Starvation
15.1-17.4 = Anorexic
17.5 - 18.4 = Underweight
18.5 - 24.9 = Ideal
25-29.9 = Overweight
30 - 39.9 = Obesity
40 or greater = Morbidly Obese

Having B.M.I. over 25, there are disease risk factors to consider:
• high blood pressure (hypertension)
• high LDL cholesterol ("bad" cholesterol)
• low HDL cholesterol ("good" cholesterol)
• high triglyceridesIT
• high blood glucose (sugar)
• family history of premature heart disease
• physical inactivity
• cigarette smoking