Health Benefits to Losing Belly Fat! You've heard the catchy unrealistic tag-lines before "How to lose weight quickly with absolutely no effort.”
Let’s face it - In the presence of a global pandemic, economic turmoil, finance hardships, and problems in and out of the household, stress is all around us. And stress, inevitably, is part of being a human. However, long-term stress really does wreck havoc on our bodies.
Let me save you hours every day, some very sore muscles and a lot of sweat. Diet and nutrition are going to help you burn that fat a lot faster. Don’t get me wrong, exercise is amazing and I highly encourage it for many reasons. But if your #1 goal is to lose fat, your most effective tool is the right nutrition plan. Use exercise to improve your results and consult a professional about what the best exercises are to support your fat burning diet.
If you want to start burning fat and move toward a smaller waistline and living a long, healthy life I recommend implementing these Fat Burning Habits:
- Remove processed sugars and carbohydrates from your diet
- Include healthy fats and oils
- Drink more water
- Reduce stress
- Get healthy sleep
- Find someone to help keep you accountable (research says this is so important!)
- Identify the right supplements to support your fat burning and eliminating those toxins released by fat
You do not have to spend hours on the treadmill or weight training to see results and have a healthy waistline. Contact us for more information on how to exercise to support fat burning and how to implement fat burning nutrition and supporting healthy habits! To get started today schedule a free consultation at one of our metro-Detroit locations.
Medically reviewed and written by:
Dr. Jason Olafsson
While diet and exercise help you lose weight, many individuals struggle with “stubborn fat,” otherwise known as subcutaneous fat. This kind of fat is the jiggly fat we see when we look in the mirror. Now before you lose hope, there is a light at the end of the tunnel! To get rid of this particular fat you need to know a few things. What is subcutaneous fat? What is the science behind it? How do I BURN it?
We're glad you asked!
Subcutaneous fat is the visible and tangible fat we normally associate with being “fat.” Your diet, lifestyle, and genetics affect the amount of subcutaneous fat you have. Although we often have a negative view of subcutaneous fat, there are some benefits. It’s the way our body stores energy and helps regulate temperature. It even functions as a protective barrier for our muscles and bones! But like anything, too much of it can have negative effects. For example, it may increase your chances of fatty liver disease, type 2 diabetes, high blood pressure, and more. To determine if you have too much subcutaneous fat, measuring your body mass index is a great indicator!
The Science Behind Subcutaneous Fat
There are 3 components we need to focus on - Triglyceride, thermogenesis, and lipolysis. Each plays an important role in how subcutaneous fat operates and how to BURN it.
Triglyceride (Stored Energy)
As mentioned before, the body stores excess energy in subcutaneous fat. This is known as triglyceride or stored fat. However, it cannot be easily converted into usable energy. This is what makes it so stubborn. In order to break down this stored energy, a few metabolic processes must take place.
Thermogenesis (Heat Production)
The first is thermogenesis and it is the production of heat within the body during the metabolic process, or burning of calories. Some individuals may have a faster metabolism than others which will determine whether the calories will be stored as fat, or burned for energy. This leads to lipolysis.
Lipolysis (Break Down)
Lipolysis is the breaking down of triglyceride (stored fat) in order to become energy. During this process, two components are achieved, glycerol and fatty acids. The fatty acids are then transported to a target cell where a substance called, carnitine, transfers these fatty acids within the cell to burn as energy fuel. This is the process of fat burning!
How do I burn my subcutaneous fat?
Diet and exercise are key to begin the burning process of subcutaneous fat. No questions asked! Without it, you cannot achieve the weight loss you want. When looking for an all-natural weight loss supplement, it is important to find a product that includes ingredients that target increased energy, thermogenesis, and lipolysis. Check out these ingredients and their uses below!
Energy and Focus Blends - Ingredients such as caffeine and L-tyrosine (an amino acid), which both help with energy and alertness. This blend helps promote the metabolizing of fat, and the release of fatty acids to be burned and used for energy.
Thermogenesis Blends - The main ingredients to look out for are Green Tea Extract and Raspberry Ketones. The two promote appetite suppression, weight loss and assist in the breakdown of fat to burn at a faster rate.
Lipogenic Blends - Supplements containing Kola Nut and L-Carnitine. Remember carnitine is a naturally occurring substance that is responsible for the transfer of fatty acids within a cell to be burned for energy. This blend aids in increasing metabolism and weight loss.
So make that jiggly and stubborn fat be a thing of the past! Eat healthier, exercise more, and if you're interested in a weight loss supplement be sure to check out our product BURN.
Dr. Jason Olafsson
Heart disease describes a range of conditions that affect your heart. One out of every four deaths in the United States is a result of heart disease (1). You can lower the risks associated with heart disease and related health conditions by being pro-active about your health.
What is Heart Disease?
The term heart disease is used interchangeably with the term cardiovascular disease (CVD). “CVD generally refers to conditions that involve narrow or blocked blood vessels that can lead to a heart attack or stroke.” Some of the most common diseases of the heart include atherosclerosis, heart attacks, heart failure, heart valve problems, and arrhythmias.” (2)
These diseases are just some of the most common diseases of the heart. There also are heart diseases caused by congenital heart defects, having a weak heart muscle, a weak heart valve, as well as infections.
What Causes Heart Diseases?
A sedentary lifestyle is one of the 5 major risk factors for CVD, along with high blood pressure, abnormal blood lipid values, smoking, and obesity, as outlined by the AHA. (3)
Other chronic health problems that can lead to heart disease include: type II diabetes, osteoporosis, and some forms of cancer. (4)
Additionally, some people are more genetically predisposed to these kinds of diseases. For congenital ailments, improper prenatal care could also cause heart disease among infants.
How can Heart Disease be prevented?
Making healthy diet and lifestyle choices can reduce your risk of heart disease, conditions that lead to heart disease, and other chronic health problems. (4)
Quit smoking! Nicotine constricts your blood vessels and carbon monoxide damages the lining of your blood vessels, both of these can lead to atherosclerosis. (5)
Keep diabetes under control. If you have diabetes, steady blood sugar control can help reduce the risk of heart disease. (5)
Dietary changes that can reduce the risk of heart disease involve adding raw whole foods and cutting out processed foods. Meals should be centered around organic whole foods including: vegetables, fruits, grass-fed proteins, olive oils, nuts, seeds, and healthy fats. Fish, including salmon and tuna, contain high amounts of omega 3’s, which is a great option for people trying to lose weight. (4)
Signs and Symptoms
The symptoms of heart disease vary depending on the specific condition and gender. Symptoms of heart disease can include chest pain, pain, weakness, numbness, and coldness in the arm or legs, pain in the neck, back, and abdominal areas, as well as shortness of breath despite not exerting oneself physically.
How is it Treated?
Given that heart disease is a collective term, treatment would vary depending on the type and nature of the disease. For diseases like heart attack and stroke, treatment should be given as soon as possible to prevent the condition from worsening and even death.
Getting Treatment the Natural Way
Supplementing with Omega-3 Fatty Acids and Coenzyme Q-10, which are known to help ease out free radicals and lower levels of bad cholesterol in the body, are great ways to reduce your risk of heart disease. (5 )
Certain types of heart disease can't be prevented, like congenital forms. But, you can help prevent many other types of heart disease and the related conditions by making lifestyle changes, for example, the ones recommended by Mayo Clinic: (6)
- Quit smoking
- Control other health conditions, such as high blood pressure, high cholesterol and diabetes
- Exercise at least 30 minutes a day 3-5 days of the week
- Eat a diet that's low in sodium, sugar, and trans fat
- Maintain a healthy weight
- Reduce and manage stress
- Practice good hygiene
For more information about what you can do to prevent heart disease and start to reach your health goals, call 844-789-8446 or schedule a free consultation today!
Medically reviewed and written by:
Dr. Jason Olafsson
Mother Nature, as they say, has an answer to just about every health problem that we humans may encounter. When it comes to weight loss, one of the solutions Mother Nature offers is cinnamon. Cinnamon isn’t usually what comes to mind when thinking about weight loss, but its effects have actually been shown to contribute to this goal of losing weight.
Our bodies, indeed, have several processes vital to our overall health and appearance. Two of these most familiar processes are Hydration and Metabolism. Through the years, there have been several research analyses about these processes. Moreover, there have been studies which have tried to establish and effectively define the correlation between these two. If you are aiming for good health, or if you’re looking for ways to slim down, you may have heard that getting hydrated is key for either, or both of these to happen. What exactly are Hydration and Metabolism? Do they have anything to do with each other? Let’s find out.
Hydration and Metabolism: What exactly are they?
Hydration is one of the most important processes in your body, simply because it is essential to survival. Every single part of our bodies, specifically the tissues, cells, and organs need water to function properly. (1) It is the act of hydrating your body through the intake of fluids, primarily water. Some foods contribute to hydration as well, but your main source are the fluids one consumes throughout the day. Water delivers nutrients to cells and helps remove toxins and metabolic waste from the cells as well.
Metabolism, on the other hand, refers to the chemical reactions that take place in our body to maintain our living state. These chemical reactions include Anabolism and Catabolism. Anabolism is a series of chemical reactions that break down complex molecules into smaller units and allows the body to produce new cells and maintain all its tissues. Catabolism is the breaking down of molecules, usually from food, and releasing it for energy. This is what provides our body with the energy it needs for physical movement. Anabolism and Catabolism are fascinating chemical reactions that keep our body running and understanding their function motivates us to keep hydrating and ensure that these processes are functioning properly! (2)
Catabolic reactions break down food and turn it into energy. These reactions break down substances such as starches and proteins and turn them into glucose. This energy is used for physical activity and anabolic functions.
Anabolism refers to the energy our body uses up and affects many very important hormones within the human body. These hormones often directly impact weight, reproduction and even bone mass. Hormones like Growth Hormone, Insulin, Testosterone, and Estrogen are all affected by Anabolism. It uses the energy created by Catabolism for synthesizing hormones, sugars and other important substances for tissue repair, reproduction, and cell growth.
How does hydration affect metabolism?
Cellular hydration is necessary for the body to function optimally. The body’s ability to create and burn energy is diminished when hydration is diminished. Increasing cell hydration allows cells to restore glucose transport across the cell membrane as well as to increase their sensitivity to insulin. (3) Increased sensitivity to insulin improves the body’s ability to lose weight. It has been shown that cell dehydration decreases insulin-induced glucose uptake. (4) Thus, cell hydration should have the opposite effect and enhance insulin-induced glucose uptake as well as normal metabolic function. When a cell shrinks due to dehydration the body is signaled to slow down the process of metabolism and burn fewer calories.
Signs and Symptoms of Dehydration
When you lose more fluids than you take in and the body does not have enough fluids to perform its normal processes dehydration occurs. Fluids are released from our bodies through sweating, urine, defecation, as well as through breathing and it’s important to replace those fluids. In less severe cases of dehydration, symptoms include fatigue, headaches, and obviously, thirst. In more severe instances, dehydration could cause chills, low blood pressure, delirium, paleness, and a rapid heart rate. Mild cases of dehydration can often be quickly resolved by consuming more water but a more severe case should receive medical treatment.
The most obvious means for you to improve your hydration would be increase your intake of water. Drinking water is very important and so is absorbing it. There are other elements that help support hydration that are important to consider. Consuming water without balancing it with adequate salt and potassium will not improve dehydration. It is important to note here that when I say salt I am referring to unrefined, natural salt. Iodized salt is not what the body is looking for when we are referring to improving hydration. Natural, unrefined salt has mineral content that supports your cells by holding on to water.
Apart from drinking water, one of the means for you to improve hydration would be to eat foods with a high water content, such as cucumber, celery or even watermelon. Potassium helps cells retain water and including potassium-rich foods can help with hydration. Foods like avocado, spinach, wild-caught salmon and acorn squash are great to include in your diet.
Finding the right balance between water, unrefined natural salt and potassium for optimal hydration can be tricky. Quantities may vary depending on the climate you live in and the amount of exercise and sweating you do.
How Much Water Should You Consume?
The Food and Nutrition Board released recommendations for water consumption. The general recommendation is that 91 ounces of water should be taken by women, and 125 ounces for men. Factors that may affect that amount include the size of the individual, the climate they live in and their level of physical activity. (5) Another general amount you will often hear recommended is half your body weight in ounces. Let your body be your guide. Assess how you feel, your level of thirst as well as your urine. If your urine is dark and infrequent your body is telling you to increase hydration. On the opposite side of that, if your urine is clear you may be drinking too much water or not getting in enough minerals to retain it.
Get Hydration Improved to Rev Up Your Metabolism
Keep cells well hydrated to support all of the body’s important functions, especially metabolism. Well, hydrated cells are going to help your body absorb important nutrients, manufacture energy, produce hormones to support weight loss and remove toxins from your body. Depending on your lifestyle, your next step may vary from others. Focus on improved water intake and minerals. Your body is designed to function optimally and we are responsible for feeding and fueling it properly. If you struggle with finding a healthy balance with hydration and metabolism and would like more information, contact our office to learn more about our programs designed to support you in both of these areas. For more information about hydration and metabolism call Custom Health Centers today at 844-789-8446 or schedule a FREE consultation.
Medically reviewed and written by:
Dr. Jason Olafsson
You’ve tried it all. And still, your weight loss attempts fall flat. You may have even considered renewing that gym membership. Perhaps you tried cutting sugars and carbs in your diet or took longer walks during your lunch break.
Artificial sweeteners have been used as a calorie-free alternative to sugar for over a century. In theory, this substitute sounds revolutionary—you can enjoy coffee and baked goods without sacrificing your weight loss efforts. But, according to our nutrition experts, the reality might not be so sweet.
What Are Artificial Sweeteners?
The first artificial sweetener, saccharin, was created in 1879. It is around 300 to 500 times sweeter than regular sugar, contains few calories, and is often used to improve the tastes of dietary foods and beverages. Since its creation, other artificial sweeteners have hit the market including aspartame, sucralose, neotame, and acesulfame potassium. You’ve probably seen these substitutes in color-coded packets—blue for aspartame, yellow for sucralose, and pink for saccharin—at your favorite restaurant. As the name suggests, artificial sweeteners are produced synthetically. For that reason, they are cheap to produce and have a long shelf life. Unlike regular sugar, they do not cause spikes in blood glucose, making them popular among those with diabetes or reactive hypoglycemia. But are they also a boon to people following weight loss programs?
How Do They Affect Weight?
Sugary foods trigger the production of hormones and other chemicals that “reward” your brain and make you feel satisfied. Researchers argue that artificial sweeteners interrupt this process because, unlike real sugar or natural sweeteners, they have little to no caloric value. Thus, they can increase appetite and cause sugar cravings. Recent studies suggest that, over time, artificial sweetener consumption can lead to a higher BMI. It is also important to note that artificial sweeteners are not broken down like natural ones, meaning your body can’t use them for energy. Keep this trait in mind when shopping for supplements—artificially sweetened pre-workout drinks and protein shakes likely won’t improve your recovery or provide enough fuel. Opt for products that use stevia or other natural sweeteners instead. For smoothies, try using stevia, raw honey, monk fruit, or erythritol. Eating right doesn’t mean you have to give up sweet foods—you just need to find healthy alternatives. That’s where Custom Health Centers. Our nutrition specialists can help you not only find natural sugar substitutes but also optimize your diet for weight loss. Call us at (844) 789-8446 today or click here to schedule your free consultation!
Medically reviewed and written by: