For many of us weight loss is a tricky process. The first two weeks are great - mainly because water weight comes off quickly - but when it comes down to chipping away at that remaining body-fat it can become a real struggle. There are several factors in the body that control the accumulation and usage of body-fat. These factors are: thermogenesis, the sympathetic nervous system, metabolism, brain functioning, and hormones.
Thermogenesis, meaning, "heat production," is an important process in our bodies. This process of generating body heat occurs in muscle and brown adipose tissue (tissue that stores fat cells). There are three types of thermogenesis. These include work (exercise) induced, thermo-regulatory (which regulates our body temperature), and diet-induced. Diet-induced thermogenesis involves the immediate conversion of a certain amount of the food we eat into heat. By this process, our body burns the calories it doesn't need. The level of diet-induced thermogenesis may be what determines if a person has too much body fat.
For example, a meal may cause a greater increase in heat production in a lean person than in an overweight person. In the overweight person, the food energy may be stored instead of being converted to heat. Lean people increase thermogenesis in response to meals, exercise, and cold weather while overweight people show less of these responses.
One reason for a reduced thermogenesis in overweight people is impaired sympathetic nervous system activity.
The sympathetic nervous system, a branch of the nervous system not under our conscious control, controls the heart, blood vessels, sweat glands, and metabolism. In some individuals, a lack of stimulation by the sympathetic nervous system may result in a slowed metabolic rate and reduced thermogenesis.
Another major factor contributing to decreased thermogenesis is insulin insensitivity
Insulin is a hormone produced by the pancreas that increases the rate at which cells in the body take up glucose (blood sugar). Glucose is the fuel that body cells use for energy and is necessary for the body to run properly. Proper regulation of blood sugar involves the secretion of insulin (to lower blood sugar) in response to the rise in blood sugar that occurs after eating. Either a lack of insulin or insensitivity to insulin can result in diabetes. Diabetes is a chronic disorder of metabolism that involves fasting elevations in glucose levels and an increased risk of heart disease, stroke, kidney disease, and loss of nerve function. When the cells of the body become insensitive to insulin, the delivery of glucose to the cells and the burning of stored fat for energy are impaired. Increasing insulin sensitivity results in less of the hormone being secreted. This may help in fat loss efforts in several ways. When fat cells reach their maximum capacity, insulin tells the body to produce more fat cells. When a new fat cell is made, the brain sends signals to eat so that the fat cell can be filled (with fat). This process, with too much insulin produced, promotes fat gain. Once fat cells are manufactured, they can shrink (during weight loss), but they generally do not disappear.
There is hope, however, from animal studies that suggest that fat cells may be destroyed. A 1998 study showed this by treating animals with antibodies after a high fat diet that resulted in a 50% increase in body weight.
These results imply, however, that the destruction of fat cells may only be likely in extreme cases of obesity. For the general population with extra body fat, getting rid of fat cells once they are formed may be more difficult or impossible. For everyone, preventing the manufacture of fat cells may be critical to avoiding excess body fat. Improving insulin sensitivity may be one mechanism to help prevent the production of fat cells.
Another body mechanism related to body fat accumulation has to do with the brain chemicals responsible for appetite. Altering the metabolism of several neurotransmitters, including serotonin, may enhance weight loss. Neurotransmitters are chemical messengers that transmit information from one nerve cell to another. Serotonin is responsible for mood-elevation and low levels may be responsible for depression. In terms of appetite, low levels of serotonin may result in cravings for sweets and high-carbohydrate foods, both contributing to fat gain.
Why is it easy for some people to get lean while it is not for others? In addition to differences in thermogenesis, the sympathetic nervous system, brain functioning, and hormones, metabolism is an important factor. It is common knowledge that people have different metabolisms, some people stay lean no matter how much they eat while others must carefully watch what they eat. There are several factors that contribute to metabolisms varying from person to person.
One of these is age. As we get older our metabolic rate slows down. Gender is also an important factor. Men have a higher resting metabolic rate than women do, so men usually need more calories to maintain their body weight. In addition, a woman's metabolic rate decreases significantly after menopause. Genetics is another factor related to metabolism and obesity. But not all aspects of varying metabolisms are out of our control. Activity level also plays a role in metabolism. Activity can help enhance metabolism in addition to maintaining weight. Besides the many other benefits of exercise, activity tends to reduce appetite while increasing the body's ability to metabolize fat as an energy source. In addition to exercise, there are other ways to help change a poor metabolism.
Luckily, the factors contributing to excess fat and weight gain are becoming increasingly controllable. As more scientific advances are being made, along with a growing need for weight loss solutions, one can improve their body's mechanism to promote fat loss. Although some people may have been dealt a poor hand in relation to thermogenesis, the sympathetic nervous system, metabolism, brain functioning, and hormones, these functions may be improved with new formulas for fat loss. These compounds help to regulate and improve the processes that may be malfunctioning in people with excess body fat.
The latest ingredients, which appear to have some real promise for helping to control our waistlines, include norephedrine, caffeine, yohimbine, chromium picolinate, phosphatidylcholine, calcium phosphate, potassium phosphate, sodium phosphate, gum guggul, garcinia cambogia, and l-tyrosine. A Closer Look at the Some Advanced Weight Loss Compounds Norephedrine (PPA) This thermogenic compound increases metabolic rate and diet-induced thermogenesis by activating the sympathetic nervous system. One of the things that make thermogenic ingredients like this so great is their ability to promote fat breakdown without eating away at your muscle. L-norephedrine (l-phenylpropanolamine or PPA) is a stimulant and appetite suppressant. It is a chemical cousin to amphetamine and ephedrine, and acts on the region of the brain that controls appetite (the hypothalamus). PPA is classified as a sympathomimetic (adrenergic) agent, which means that it mimics the effect of stimulating the organs and structures of the central nervous system. Of the two norephedrine enantiomers, (same chemical formulas, mirror images) d-norephedrine and l-norephedrine, the latter (l-norephedrine or 1r, 2s norephedrine) appears to be a more potent appetite suppressant.
Animal models have been used to determine the effects of PPA on appetite and weight loss.
In rats, PPA has been reported to decrease eating and drinking in a dose-dependent response, suggesting an effect on eating behavior.
Also in rats, PPA has been shown to lower body weight and caloric intake.
In humans, the effects of PPA have been well researched. PPA appears to induce a variety of effects including loss of appetite and weight loss. In overweight men and women, PPA has been associated with significant weight loss 6 weeks into a 14-week study.
In this study, PPA was a better appetite suppressant when compared with placebo. Additionally, the average weight loss observed in the people taking PPA was approximately 2-3 times higher than in those not taking PPA. Weight loss has also been shown to increase without adverse side effects in overweight men and women given PPA along with a reduced caloric intake.
This suggests that PPA may work best when in conjunction with a reduced calorie diet in overweight individuals. There is evidence that PPA and caffeine enhance each other's effects on thermogenesis in brown adipose tissue.
This type of tissue is where the incineration of fat takes place. When thermogenesis is increased in brown adipose tissue, more calories from fat are burned and fat is stopped from being stored. In this study, using rats, the effects of PPA and caffeine were greater than PPA alone. In summary, this combination increases the burning of stored fat and helps prevent fats from food from being stored as fat. In adults with more than 20% body fat, the PPA-caffeine combination was as effective as prescriptive anti-obesity drugs at achieving weight-loss with fewer side effects. Caffeine Caffeine is a central nervous system stimulant that has been shown to enhance weight loss efforts. It appears that caffeine consumption may benefit fat loss, especially when combined with the thermogenic effects of norephedrine. These two supplements in combination appear to promote fat breakdown rather than the loss of muscle mass. The effects of caffeine on body fat were first examined using an animal model more than 15 years ago. One of these studies found that, in rats, caffeine consumption could increase fat loss with aerobic exercise when it is ingested prior to training.
Caffeine given before exercise resulted in a 22% reduction in body weight and a 25% reduction in fat-cell size in comparison to rats not fed caffeine. Another animal study found that rats consuming Coca-Cola and food at free will increased their total energy intake by 50% without excess weight gain.
In this study, caffeine significantly decreased the rate of weight gain, fat-storing tissue weight, and fat-cell size. In addition, caffeine inhibited the growth of fat cells in the fat-storing tissue. These effects mimic those of exercise training and food restriction.
Thus, moderate caffeine intake might be useful for stopping the growth activity in tissue that stores fat, thereby preventing excess body fat. Human studies have also supported the benefits of caffeine on weight loss. In both lean and previously overweight individuals, 100mg caffeine has been shown to increase resting metabolic rate by 3-4%.
Caffeine also improved the defective thermogenesis resulting from dieting in the post-obese subjects. Repeated caffeine doses given every 2 hours for 12 hours increased energy expenditure by 8-11% in both groups of people. The researchers concluded from these results that caffeine at common doses can have a significant influence on energy balance and may promote thermogenesis. Basal metabolic rate is the rate of metabolism measured 12 hours after a meal, after a restful , no exercise or activity before testing, no emotional excitement, and in a comfortable temperature. A recent study investigated whether there are any differences in basal metabolic rate and thermogenic response to caffeine in obese women and if these variations might affect weight loss.
These overweight women were following a low calorie diet and an exercise regimen. After two months, the women had significantly reduced their weight and body fat. Body weight loss was highest in women who had the lowest basal metabolic rates. Therefore, caffeine may promote weight and body fat loss in overweight women and may be correlated with basal metabolic rate and thermogenic response. Because intense dieting can often result in the temporary occurrence of an abnormally low metabolic rate (which is why many intense diets simply stop working), caffeine can be very useful in helping to maintain normal BMR over an extended diet. Similarly, caffeine has been shown to raise metabolism in normal weight and overweight people.
The people of normal weight also experienced an increase in fat oxidation. During this study, the researchers observed a greater thermogenic effect after a meal when coffee was consumed when compared to decaffeinated coffee. As we age, metabolism declines and thermogenic response, specifically to glucose, may also weaken. To further examine the effect of aging on thermogenesis and metabolism, researchers studied the effects of caffeine in non-obese men and women in two age groups.
One age group was 18 to 29 years, while the other was 66 to 80 years. These people were given either a fructose or glucose solution, with or without caffeine. While there wasn't a difference in calories burned in either young or old, an increase in caffeine levels resulted in higher energy expenditure in both groups. Another study investigated caffeine's effects on thermogenesis, metabolism, and cardiovascular factors in healthy people.
Using doses of 100, 200, and 400mg of caffeine, energy expenditure and thermogenic response were elevated. As previously described, caffeine along with norephedrine appear to be more effective together than alone at increasing fat-burning and preventing fat from being stored. Yohimbine Yohimbine is a plant substance derived mainly from the bark of the African tree, Pausinystalia yohimbe. Yohimbine is the active constituent in yohimbe, although similar alkaloids may also have a role. Yohimbine blocks alpha-2 adrenergic receptors (alpha-adrenoreceptor), part of the sympathetic nervous system.
When alpha-2 receptors are activated, an anti-fat-burning effect occurs. By thwarting these receptors, yohimbine initiates the breakdown of fat. Yohimbine also increases the diameters of blood vessels. This has made the compound a useful substance for treating male sexual dysfunction without negative cardiovascular side effects. It is important to note that foods with high amounts of the chemical tyramine (such as aged cheese, red wine, beer, and canned meats) should not be eaten while a person is taking yohimbine, as it may cause severe high blood pressure and other problems. Administration of yohimbine has been demonstrated to reduce food intake in animals.
While the other alpha 2-antagonists used in the study reduced appetite for 2 hours, yohimbine's effects lasted 20 hours. Researchers have examined the regulation of lipolysis (breakdown of fat) in obese and lean women.
In both groups of women, alpha-adrenergic blockade by yohimbine increased calorie burning during exercise as well as fat breakdown. Also in obese women, the effects of yohimbine have been shown to increase weight loss in combination with a low-calorie diet.
Another human study that investigated yohimbine's effects found that the extract promoted a lasting period of stored fat breakdown and thermogenic abilities.
In this study, yohimbine did not show negative cardiovascular or insulin effects. Compared to other alpha-2 receptor blockers, yohimbine appears to be the most effective for promoting fat loss. A study investigating the interactions of these blockers with human fat cell receptors found that all the blockers enhanced fat breakdown, with yohimbine found to be the most potent agent.
Thus, yohimbine displayed fat-mobilizing activity, meaning that it helped burn stored fat, without effecting heart rate or blood pressure. Chromium Picolinate Chromium picolinate is a compound of chromium and picolinic acid. Chromium is a trace mineral that is involved in the metabolism of carbohydrates and fats and is used in the production of insulin in the body. Picolinate (picolinic acid) is a naturally occurring amino acid derivative. Chromium appears to be best absorbed by the body when it is taken as chromium picolinate. The average American diet does not include adequate amounts of chromium. The estimated safe and adequate daily dietary intake for chromium is 50 to 200 micrograms. However, most diets contain less than 60% of the minimum suggested intake of 50 micrograms.
Inadequate dietary intake of chromium leads to signs and symptoms that are similar to those observed for diabetes and cardiovascular diseases. It has been estimated that 90% of the population is chromium deficient. This could be mainly due to the predominance of diets high in sugar. These diets are known to increase the excretion of chromium from the body. Since overweight individuals may consume large amounts of sugar, the more sugar consumed, the more chromium is needed. These people may benefit from chromium, especially since their levels have been depleted. Chromium promotes the activity of insulin and is a critical component of normal glucose metabolism. Because it is involved in the breakdown of glucose, chromium is needed for energy and is therefore important to normal body function and health. By increasing the ability of body cells to use insulin, appetite control, thermogenesis, and muscle mass creation can be improved. Chromium's stimulation of insulin helps to metabolize glucose and fat, aiding in weight loss. As previously mentioned, a factor contributing to decreased thermogenesis in overweight people is insulin insensitivity.
Since chromium helps to increase insulin sensitivity, chromium may help improve an overweight person's ability to burn fat. Reviewing studies that evaluate the effects of chromium on weight loss and body composition, it appears that chromium may provide the best results with long-term use and when combined with other healthy weight loss techniques.
Chromium supplements have been reported to have beneficial effects on glucose, insulin, and cholesterol in people with type-II diabetes.
Chromium also improves the glucose/insulin system in subjects with hypoglycemia, hyperglycemia, diabetes and high cholesterol.
Glucose (blood sugar) is the fuel the cells of the body use for energy and is necessary for the body to run properly. The body secretes insulin from the pancreas in response to the rise in blood sugar that occurs after eating. Insulin lowers blood sugar, which then results in the release of glucagon. Glucagon stimulates the release of glycogen, the storage form of glucose in the body tissues. Problems in this system of controlling blood sugar levels occur as a result of poor diet and lifestyle. These factors commonly lead to diabetes and hypoglycemia. Some people have insufficient levels of insulin in their bodies that may lead to hypoglycemia (abnormally low concentrations of glucose in the blood). An insulin deficiency prevents glucose from being delivered to certain cells, which then lack energy to function properly. The result is elevated blood glucose, loss of muscle mass, weakness and fatigue. Another problem that can occur during the glucose/insulin system of energy production is hyperglycemia. With this condition there is too high a level of glucose in the blood, a sign that diabetes is out of control. This occurs when the body does not have enough insulin or cannot use the insulin it does have to turn glucose into energy. In non-diabetic people with obesity, the effects of chromium picolinate on lean body mass during and after weight reduction were tested.
During this study, the obese patients were on a low-calorie diet for 8 weeks, followed by an 18-week maintenance period. Throughout the whole 26 weeks, the patients received either placebo or chromium yeast (200 micrograms/day) or chromium picolinate (200 micrograms/day). As a result, all three groups showed comparable weight loss after 8 and 26 weeks and lean body mass reduction after 8 weeks. However, after 26 weeks, those given chromium picolinate experienced increased lean body mass whereas the other treatment groups still had reduced lean body mass. Therefore, chromium picolinate is able to increase lean body mass in obese patients in the maintenance period after a low-calorie diet without counteracting the weight loss achieved. Nutritional components such as chromium can benefit the process of maintaining blood sugar levels and producing energy. Chromium is critical to proper insulin action, including blood sugar control and weight loss. Inadequate levels of chromium in the body can lead to glucose intolerance, which results in elevated blood sugar and insulin levels, and may lead to fat gain. Phosphatidylcholine Phosphatidylcholine, also known as lecithin, is a nutrient found naturally in eggs and soybeans. Besides acting as a protector of our body's cells, especially those in the nervous system, phosphatidylcholine is the main source of choline. Choline is essential to the formation of acetylcholine, one of the body's most important neurotransmitters. Since acetylcholine is a key signal carrier involved in memory, phosphatidyl choline has been reported to improve memory.
Along with promoting proper functioning of the nervous system, choline is needed to metabolize fats and help the liver function normally. Without choline, fats get trapped in the liver and block metabolism. For these reasons, choline has been touted by scientists as an essential nutrient.
Using an animal model, researchers have shown that lecithin may help prevent the development of atherosclerosis (the clogging of the arteries).
In monkeys, the combination of the American Heart Association Group diet and lecithin resulted in 46% lower total cholesterol and 55% lower non-HDL-cholesterol compared to the average American diet.
The American Heart Association alone resulted in lesser reductions 21% lower total cholesterol and 18% non-HDL-cholesterol. It appears that phospatidylcholine (lecithin) helps lower cholesterol levels by removing cholesterol from tissue deposits and stopping the clumping of platelets, which lead to cholesterol build-up.
Research has also shown the importance of phospatidylcholine in relation to fat in the body. Animal research has shown that choline is extremely important in the absorption of fat. In animals, choline deficiency results in an impaired release of fats, resulting in an accumulation of fat.
Calcium Phosphate Calcium has been widely proven to be an important nutritional factor in maintaining and promoting bone-health. Calcium is the most abundant mineral in the body and is required in large amounts in order to build strong teeth and bones. The bones and teeth account for about 99% of the total body stores. Another plentiful and crucial mineral in the body is phosphorus. Approximately 80% of the phosphorous in the body is found in the calcium phosphate salts, which make up the inorganic substance of bone. The calcium phosphate salts of bone give them rigidity but also store phosphate. In the other parts of the body, phosphate functions as a key player in metabolism and energy production. Due to the significant bone loss that occurs after menopause, postmenopausal women have been the focus of vast research. Daily calcium supplementation has been shown to decrease markers of bone degradation as early as one month after beginning supplementation in postmenopausal women.
These results suggest that the bone loss that occurs in aging may be slowed with calcium supplementation. People undergoing fat loss may be especially prone to bone loss and research suggests that these people maintain an adequate intake of mineral required for healthy bones. Bone loss, lowering of bone density, and fractures due to osteoporosis have been reported in postmenopausal women who have experienced weight loss. When postmenopausal women on a reduced-calorie diet were given calcium supplements (1000m g/day) for 6 months, their loss of bone density was lower after weight loss compared with women who had not received calcium.
The effects of weight loss with and without adequate calcium intake on bone loss and density have been examined in animals. There has been data that indicates that low intake of calcium or energy results in an elevated rate of bone loss.
These results suggest that there is a detrimental effect of low-energy diets, as well as inadequate calcium intake, on bone density. Post-menopausal women may not be the only people who need to watch their calcium intakes during weight loss. In mildly overweight women, 6 months of modest dietary restriction resulted in a loss of bone density in addition to reduced body weight.
These bone losses could be a threat to bone health and support the importance of maintaining a high calcium intake during dieting. There is also evidence that men undergoing weight-loss are susceptible to reduced bone mass. A population-based study determining the factors associated with hip fracture risk in white men found that weight loss and bone-density were significantly related to hip fracture.
Exercise may also contribute to bone loss. A study published in the Journal of the American Medical Association examined the bone mineral content in young male athletes.
Over a two-year period, the researchers observed a loss of calcium during training in members of a college Division I basketball team. From the start of training to almost a year later, there was a decrease of 6.1% in total bone mineral content and a 10.5% decrease in bone mineral content in the legs. When the athletes were given calcium supplements prior to the start of the next season, there was a significant increase in bone mineral content and lean body mass. Potassium Phosphate & Sodium Phosphate Potassium is a mineral needed to regulate water balance, levels of acidity, blood pressure, and neuromuscular function. Potassium is also required for carbohydrate and protein metabolism. This important body mineral is involved in cellular and electrical function. Along with sodium and chloride, it is one of the main minerals in the body that is an electrolyte, which means that it carries a tiny electrical charge. Potassium's role in energy expenditure has been studied in obese and lean healthy, postmenopausal women.
The women in this study received orange juice with or without a mineral supplement containing magnesium and potassium phosphate. When the minerals were added, the number of calories burned increased significantly in the obese group within a maximum of thirty minutes. These effects were not seen in the lean women. Therefore, potassium/magnesium-phosphate supplementation may increase thermogenesis in overweight women. The effects of potassium, calcium, and sodium phosphates on metabolism during weight loss were investigated in overweight women.
These women were in an 8-week weight loss program consisting of a low-energy diet supplemented with mineral tablets containing calcium, potassium and sodium phosphates. During periods of phosphate supplementation, the resting metabolic rate increased. The researchers concluded that phosphate supplementation in overweight patients on a low-energy diet enhances resting metabolism regardless of the rate of weight loss. Another study with obese women included a 4-week weight loss program. This study found that phosphate supplementation caused a significant increase in resting metabolic rate.
Therefore, potassium and sodium phosphate may help promote weight loss by raising metabolism. Gum Guggul Guggulipid is an extract from the Indian gum called guggul. This gum is derived from the mukul myrrh tree, which is native to India. The active components of guggulipid are two compounds termed Z-guggulsterone and E-guggulsterone. Several studies have reported guggulipid's ability to lower cholesterol and triglyceride levels. In people with high cholesterol levels, guggulipid decreased total cholesterol level by 11.7% and the low-density lipoprotein cholesterol (LDL) by 12.5%.
In addition, indicators of oxidative stress declined 33.3% with guggulipid. The researchers noted that the combined effect of diet and guggulipid after 36 weeks was as great as the reported lipid-lowering effect of modern drugs. Since cholesterol and excess body fat are closely related, the effects of guggulipid may be especially beneficial to people with body fat accumulation who are undergoing fat loss. Further research conducted on the use of a combination of guggulipid and phosphate salts in obese subjects found that an increase in weight loss and energy was observed in the supplemented group.
The researchers postulated that the increase in weight loss and concurrent maintenance of energy related to an increase in thyroid levels. A further, and perhaps more definitive indication that guggul has a beneficial impact on thyroid hormone levels during dieting relates to the well known fact that a substantial decrease in cholesterol can be readily attributed to an increase in thyroid levels. Although the precise mechanism by which guggul increases thyroid levels remains to be elucidated, it is clear that the addition of guggulsterones improves tolerance to intense dieting and concurrently exerts a positive influence on metabolism as measured by an increase in loss of fat mass when compared to controls. Garcinia Cambogia Garcinia cambogia is a small fruit used in southern India to flavor and preserve food, and help digestion. The active ingredient of the herbal compound Garcinia cambogia is hydroxycitric acid (HCA), or hydroxycitrate. Garcinia cambogia contains the highest concentration of hydroxycitrate. Hydroxycitrate is a natural fruit acid that inhibits the creation of fat cells.
This compound also prevents the inhibition of fat breakdown in the liver, giving it considerable potential as a new weight-loss strategy.
Research has shown that HCA reduces the production of stored fat from carbohydrates by inhibiting the enzymes involved.
The enzyme stopped by HCA is adenosine 5-triphosphate citrate lyase