Posts tagged #weight loss

Cutting Calories to Lose Weight? Don't Slow your Metabolism!

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This story is a familiar one - someone who wants to lose weight will typically cut calories. And it usually works in the beginning, especially for someone who is younger or hasn't yo-yo dieted a bunch of times. But as time goes on and we get older and we've gained some weight (which is easier to do as we get older due to more sedentary lifestyle and less muscle mass), we might cut calories again. But this time, the same reduction may not work, so we cut calories even more for the same effect. And this can go on and on, slashing and reducing until we feel like we are hardly eating anything and what we do eat, we gain weight from it!

It's perplexing, but long-term calorie reduction tells our metabolism to SLOW way down (yikes), lose muscle mass (uh-oh!) and to store any calories we eat as fat (what the!). This is NOT what you want if you want to be able to maintain a healthy weight.

If this is you, it doesn't have to be any longer!

Here at Thrive Nutrition, we can work with you to heal your metabolism by helping you eat in a way that revs your metabolism back up. We will also help you burn FAT (not muscle) by eating foods that support fat loss and hormones that regulate fat storage. We also will also show you how to workout in a way that helps you BUILD muscle - which is an anti-inflammatory, metabolic powerhouse. And no, you don't need to be in the gym every day. We're all about working out smarter, not harder. This means your workout is less than 45 minutes 2-3 days/week!

If you're interested in getting off the hamster wheel of starvation for the sake of weight loss, there's a more pleasant way do it and we're here to help!

Posted on July 26, 2019 .

The Obesogen Effect

Being overweight is not just the result of diet or not enough exercise. According to leading-edge science, there are silent saboteurs in our daily lives that contribute significantly to our obesity epidemic: obesogens. These weight-inducing offenders, most of which are chemicals, disrupt our hormonal systems, alter how we create and store fat, and change how we respond to dietary choices. Because they are largely unregulated, obesogens lurk all around us: in food, furniture, plastic products such as water bottles and food storage containers. Research has even shown that the effects of some obesogens can be passed on to future generations by irreversibly interfering with the expression of our genes. The good news is we can protect ourselves by becoming more informed consumers.

Posted on March 31, 2018 .

How much of a role do genetics play in our health?

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There are many factors that play a role in our development of chronic diseases.  One of the most common chronic diseases we face today is obesity. There is not just one root cause to this condition, but many such as environmental factors, stress, food availability, social factors, etc.  However, the most common factor that many people think of when considering chronic conditions is genetics.

At most visits to your family practitioner, they review your health and family history.  This isn’t just mundane paperwork they must fill out, there is a reason to the 100 questions about grandma Betty’s breast cancer. A family history of chronic disease increases the likelihood of that chronic disease being present in our future1. However, though our genes can be prone to certain disease, ongoing research in epigenetics continues to show that environment IE what surrounds us and our choices determines 70-95% of the risk  for developing most disease because it is those things that influence the genetic expression of health or disease.

Similarly with obesity, many studies have been done exploring the relationship between genes and obesity. In particular, one review article explains that certain individuals have predisposed genes to obesity and that those genes interact with the environment, allowing the individual to be more vulnerable to obesogenic environments2. Obesogenic environments are those that have unlimited supply of food, a promotion of physical inactivity, or other factors making it easier to gain weight.

With the enormous amount of research that has been compiled over the years on looking at specific genes and obesity, scientists have found that this relationship is polygenic, meaning the interaction of many genes contribute to obesity.  In another study observing twins (identical, fraternal and virtual), researchers identified that the differences among sets of twins in BMI change was due to heritability (~65%) compared to environmental influencers3. With genetics playing a large role in our perceptibility to chronic conditions like obesity, there are still preventative measures we can take to counteract our DNA.

  • Physical activity can diminish the effect of fat promoting genes4
  • Having a balanced diet of healthy foods can promote satiety and decrease hunger
  • Anti-inflammatory diets counteract part of gene-related, long-term weight gain. And obese individuals with genetic susceptibility to obesity can experience a greater chance of weight loss success by following the dietary patterns based on a whole foods, anti-inflammatory approaches like the Mediterranean diet
  • Decrease time spent in sedentary activities (watching tv, computer time, etc.) Aim for at least 10k steps/day.
  • Decreasing the amount of processed foods

As one scientist puts it, “Genes may co-determine who becomes obese, but our environment determines how many become obese.”5

Depending on your family history and ethnicity, most of us probably have a genetic predisposition for obesity.  Conscious of that, changes can be made to counteract the chances including changes in lifestyle, diet or environment. Let Thrive Nutrition partner with you today to help you lead your best lifestyle!

Posted on March 28, 2018 .