Bridging The Gap

In this edition of Health Capsules, we review a journal article which discusses some healthy and effective methods of losing weight. Many questions are asked about weight loss. The answers are individual in nature as people often have very different needs. However, some general rules apply when one is attempting to lose weight in a healthy way.

An article in Medical Hypothesis, (1989) 28, 13-33 entitled "Prostaglandins, Brown Fat and Weight Loss," discusses some of these rules, and, once again, dispels certain myths that have become traditional strong-holds in weight loss programs.

The authors, from Princeton's Brain Bio Center, stress the necessity of increasing the metabolism in overweight individuals as a means of weight loss. This is important because people who are overweight generally have a lower, or slowed, metabolism, and it is through this increased metabolism that fats and carbohydrates (and at times protein) are "burned."

There are three times that the metabolism "burns" calories (or energy): 1) during rest, 2) during activity and exercise, and 3) the production of heat. Together, all three areas play a vital role in weight loss. Let's look at each area separately.

1)     The resting state potentially can bum the highest amount of calories - 73% of our daily energy in the form of calories. One goal of any healthy weight loss program is to increase the calories burned during the resting state. This is accomplished by the two remaining factors.

2)     Physical exercise uses only about 12% of the daily energy used. The fact is that inactive overweight and lean people have the same level of physical activity, the difference being the lean person has a higher metabolism. But through exercise, the calories burned during the resting state can be increased. In other words, exercise can increase the metabolism, causing weight loss. There is no basis for counting the calories burned during exercise, as they truly do not account for a significant quantity. But increased metabolism resulting from exercise is very significant, because the total calories burned may he twice that of the exercise itself.

3)     Heat production in the body accounts for 15% of the total energy used. This process, called thermogenesis, includes food intake and exposure to cold. The consumption of a meal can increase the metabolism, thereby burning more energy with a resultant loss. Exposure to cooler temperatures (below 71 degrees F) also has a stimulating effect on the metabolism, as well as improving sugar regulation . Both diet and temperature effect the metabolism as a result of the presence of brown fat, which, when stimulated, increases the metabolism. One of the most important area of the body which regulates thermogenesis is the thyroid gland. Individuals who frequently complain of feeling cold, and have low temperatures, often have less than adequate thyroid gland function.

The second and third categories are those which we have direct control over, through exercise and diet.

The authors recommend the following exercise habits to optimize weight loss:

·      Exercise in an environment below 71 degrees F if possible, such as outdoors in cool weather. Avoid over-heated exercise areas indoors.

·      On hot days, cool off with a cool shower.

·      Avoid over-dressing. Wear loose-fitting clothing when exercising. Avoid sweat-suits which hold the heat and promote sweating.

·      Take cool showers before and/or after exercise.

·      Preferred exercises are continuous, rhythmical and "aerobic" in nature. Some of these are walking, running, rowing, skating, skiing, and swimming. After 30 minutes of exercise, the body "burns" more fats for energy. The authors recommend a minimum of 20-30 minutes per exercise session, at least three times per week.

·      It is also suggested that lifestyle changes be made regarding activity, such as taking the stairs instead of an elevator when practical, or parking the car further away from the store and walking farther.

The authors spend most of their time discussing the third category. Specifically, how, certain dietary factors can change metabolism. The following items pertain to this important aspect of weight control

·      Certain factors relating to diet can suppress (decrease) metabolism. These include:

o       A low caloric diet (caloric restriction) and short term fasting. The best example of this is skipping meals.

o       Snacking throughout the day on high sugared foods (candy, colas, cakes, gum, etc.). Also, eating or drinking sweets before exercise prevents proper benefits.

·      Certain factors relating to diet can stimulate (increase) the metabolism. These include:

o       Dietary fats. These include vegetable oils such as olive and safflower. These foods contain fats called "essential fatty acids." Following inges­tion, some of these fats chemically change to substances called prostaglandins, which can increase metabolism. This is accomplished, in part, through the stimulation of stored brown fat.

o       Inclusion of high fiber foods including whole grains, fresh vegetables, and fresh fruits.

o       Certain nutrients normally part of a healthy diet are often missing in the those who cannot lose weight. Sometimes, this is due to frequent self-imposed diet restriction, and the high require­ment when proper dietary changes are made. These nutrients help to convert fats to prostaglandins along with other processes which help increase metabolism. They include vitamin B-6, zinc, manganese and others. It is recommended that the appropriate doctor be consulted for your particular needs.

o       Capsaicin, a naturally occurring substance found in hot spicy foods like Mexican chilli peppers, stimulates the metabolism. The authors recommend including small amounts of this substance in the diet if tolerated.

o       Carbohydrates in the diet (not in the over-proc­essed state such as sugar), including whole grain foods (breads, pasta, etc.), fruits and vegetables, help to stimulate the metabolism. Conversely, protein foods, meats, fish, etc., can slow the metabolism.

o       Alternating a high calorie day with a low calorie day has a stimulating effect - the metabolism. The example given is for alternate caloric intake: one day consume 17 calories, the next 1200. For women, 1400 calories the first day, and 1000 the next, and so on.

o       Eating 3-6 meals per day has a stimulating effect on metabolism. The proportions recommended are 55% carbohydrate, 25% fat, and 20% protein. All white flour and sugar are to be avoided.

Finally, the authors state that when people are given more food in the diet, including essential fats, they tend to lose weight despite the increased caloric intake.