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February 19, 2017

MAKE YOUR WEIGHT LOSS PROGRAM EASY




Losing weight is the best way to improve your overall health and that to reduce the chances of acute or chronic diseases. But for most of the people losing weight is real challenge because they try to follow everything they get, as information from other sources, whether valid or not and finally they end up frustration or unhealthy weight loss (which further takes to the same: frustration). 

To make your weight loss program easy, you need to understand your body first (age, gender, activity level, medical condition etc). You should not just start with the method your friend or your neighbour followed. Metabolism is the only factor which matters in your weight loss program and it does change or it is really different according to your age, gender, activity level, medical condition etc.

What is Metabolism?

The term metabolism simply means change or transformation. It relates to various processes within the body that convert food and other substances into energy and other metabolic by products used by the body. It is a necessary function that allows our bodies to use food and other resources to maintain the working parts, repair damage, heal injury and rid the body of toxins. In other words, metabolism is a necessary process, without which living organisms would die.  

Metabolism aids in digestive function as well as absorption of nutrients. It is most affected by nutrition, hydration and physical activity. Each of these items is an imperative aspect of optimum metabolic health. When any one of these is lacking, the metabolic rate decreases. Consequently, weight loss and weight maintenance are directly related to healthy metabolism.

Work done by different organs in Metabolism




As you can see, contribution of brain, liver and muscles scores around 64% of role in metabolism altogether. If these organs are loaded with more but challenging work, metabolism rate and can increase which further can gift you a less body fat and highly active body free from any weight or obesity related diseases/disorders. First, let's discuss about the functions of above three major organs in metabolism one by one.

1. Brain - The brain is one of the most metabolically active organs in the body. Together with the heart, liver, and kidneys, it consumes about 63% of the body’s energy requirements. The heart and kidneys are more metabolically active than the brain, but as the brain is larger, it takes a higher proportion of the body’s energy needs. At rest, it uses approximately 20% to 23% of the body’s total energy requirements, despite accounting for only 2% of the body’s mass. Almost all of that oxygen is used to oxidize glucose to carbon dioxide and water. The brain stores little energy as glycogen and relies almost entirely on circulating glucose for fuel. Once inside neurons, glucose is metabolized by mitochondria in a number of steps to produce cellular energy, or adenosine triphosphate.

2. Liver - The liver is one of the largest organs in the body. It has many important metabolic functions. It converts the nutrients in our diets into substances that the body can use, stores these substances, and supplies cells with them when needed. It also takes up toxic substances and converts them into harmless substances or makes sure they are released from the body.

The liver plays a central role in all metabolic processes in the body. In fat metabolism the liver cells break down fats and produce energy. They also produce about 800 to 1,000 ml of bile per day. This yellow, brownish or olive green liquid is collected in small ducts and then passed on to the main bile duct, which carries the bile to a part of the small intestine called the duodenum. Bile is important for the breakdown and absorption of fats.


In the metabolism of carbohydrates, the liver helps to ensure that the level of sugar in your blood (blood glucose) stays constant. If your blood sugar levels increase, for example after a meal, the liver removes sugar from blood supplied by the portal vein and stores it in the form of glycogen. If someone’s blood sugar levels are too low, the liver breaks down glycogen and releases sugar into the blood. As well as sugar, the liver also stores vitamins and minerals (iron and copper), and releases them into the blood when needed.
The liver also plays an important role in the metabolism of proteins: liver cells change amino acids in foods so that they can be used to produce energy, or make carbohydrates or fats. A toxic substance called ammonia is a by-product of this process. The liver cells convert ammonia to a much less toxic substance called urea, which is released into the blood. Urea is then transported to the kidneys and passes out of the body in urine.
3. Muscles - All physical work done by the human body in every now and then is with the help of muscles. It a band or bundle of fibrous tissue in a human or animal body that has the ability to contract, producing movement in or maintaining the position of parts of the body. Muscles, especially skeletal muscles, rely on its glycogen stores for activities of daily routines (ADLs). During resistance training, there are breaking down of muscle fibres as per sliding filament theory, when these broken muscle fibres are repaired the metabolism rate has to be increased due to the demand of energy required for repairing. During cardiovascular training, the mitochondrial spaces increases which means the storage of glycogen also increases in the muscle cell and are ready to do more work or can make you more active.

Now the simple thing to understand is that all the organs shall work together properly to achieve any healthy goal. If you loading liver only with alcohol, excessive protein, high sugar diet etc. and not focussing on the type workout your muscles need or not loading brain with creative ideas (jammed thought process), the goal of increasing metabolism will never be achieved. Similarly, focussing on exercise only and not on proper diet will increase metabolism at such faster rate that catabolism can dominate anabolism. Catabolism increases stress hormone 'cortisol' in the blood stream. Cortisol for longer duration in the blood stream is not good for overall health. And lastly, brain is the most important organ which makes up your intelligence, wise thoughts, confidence though knowledge and understanding your own body. Sedentary lifestyle destroys each and every healthy aspects from your daily routine and makes you obese, a home of CVD risk factors.

Conclusion - Think smartly, think hard, keep thinking, planning, reading great stories, playing puzzles, understanding and analysing logics, thinking logically etc. helps your brain to work more which has dual benefits, first, you become intelligent and second, your metabolism increases. 

Eat balanced diet, eat everything, eat carbohydrates, eat fats, eat protein, eat vitamins and minerals, drink required amount of water. Keep your liver busy in a healthy way. Taking casein protein before bed is the best way to keep your digestive system (liver is one of its parts) busy all the night.

Last but not the least, exercise smartly, understand what your body exactly demands. Approach a qualified training instructor, don't just start on your own, Exercise is a serious fun science. Cardiovascular exercise(CVE) when combined with resistance training provides best results always. Both of these are complimentary to each other. 

"This is your life, and its ending one minute at a time" - Tyler Durden

Lose weight, not just to look good but to avoid fatal heart diseases and painful joint disorder.


5 comments:

  1. This comment has been removed by a blog administrator.

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  2. Superbly written article, if only all bloggers offered the same content as you, the internet would be a far better place..
    heathy food

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  3. I would like to thank you for the efforts you have made in writing this informativeweight loss programs article. I am hoping the same best work from you in the future as well..

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