Despite the efforts made in recent years both in research and in information, wrong diet and sedentary lifestyle continue to do much damage. A recent study funded by the Bill and Melinda Gates Foundation, indicates how the overall rate of obesity has increased by 33% between 1980 and the 2013 (The Lancet, published online May 29, 2014). The increase is particularly alarming among children and adolescents and is particularly serious that in no country in the world has observed a reduction of obesity over the last 30 years. To this epidemic of overweight is linked to the parallel increased incidence of heart attack, stroke and cancer besides the alarming increase of liver disease.
Unfortunately the diets are notoriously unsuccessful. The 95% of people who undergo a diet and lose weight the resumes within 12 months. A substantial and lasting weight loss does not require a drastic diet and temporary but rather long-term healthy eating and a deficit of about 300 KCal per day which is sustainable over time and pretty easy to get with a bland food restriction and physical activity.
Even in the choice of physical activity aimed at reducing weight consider some factors. The activity with weights helps to form muscle mass, which in turn is crucial in increasing the basal metabolic rate (the amount of calories burned at rest in 24 hours), decisive factor in weight loss. Similarly the activities with variations in pace as High Intensity Interval Training (HIIT) not only help maintain high calorie consumption even postexercise recovery phase, but also help to reduce the secretion of ghrelin, a hormone that increases appetite (International Journal of Obesity, published online July 9, 2013).
Recent research has also highlighted the role of Brown fat in the regulation of metabolism. As in many animals and children in adult human being there is a small amount of Brown fat (brown adipose tissue or BAT) capable of converting energy from foods directly into heat, an evolutionarily important and essential function to resist cold. Individual differences in the amount of BAT, resulting in a more or less pronounced susceptibility to weight gain. The BAT is activated by the sympathetic nervous system and to a higher level of activation corresponds a higher energy expenditure. Some research indicates that there is also the fat beige, more easily activated than bruno but with similar features that seem to be stimulated even natural substances like ginger and capsaicin which also help convert white fat into fat beige (Nature, 83, 76-510:2014).
Capsaicin is a chemical contained in chilli and used to make paprika, a spice widely appreciated in Mexican cuisine. This substance helps you lose weight through two mechanisms: firstly, a modification of the activity of a gene that controls appetite in the brain and stimulating capabilities of Brown fat. A recent study has highlighted how capsaicin can also alter the activity of white fat causing it to behave in a manner similar to that bruno (The Journal of Nutritional Biochemistry, published online May 2, 2014).
For a healthy weight loss have an important whey protein supplements. These high biological value proteins are able to stimulate muscle anabolism is in association with physical activity than without. A recent meta-analysis of 14 research with 626 adults confirms that whey protein can contribute to an increase in muscle mass especially if adopted by persons who perform regular activity with weights but even in the absence of physical activity (Journal of the American College of Nutrition 33, published online April 4 , 2014). Also in click to read more cases where a diet to lose weight, supplementing with whey protein is essential to help preserve muscle mass. This is of particular importance over the years. Between 40 and 60 years a person loses on average 20% of muscle mass with a parallel loss of bone density and strength, increased risk for falls and trauma and a worsening of insulin sensitivity. Taking 20-30 grams of proteins with high biological value is sufficient to stimulate protein synthesis in particular thanks to the presence of Leucine, an amino acid essential to activate mTOR, a regulator of muscle protein synthesis.