Weight Reduction Basics

Written by Kenneth Lee 2020-10-18

Table of Contents:

Nutrition Basics: Tips for setting (and achieving) realistic weight loss goals

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Dietitian Leslie Beck offers her best tips for setting weight loss goals that are achievable

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The Real Mathematics of Weight Loss

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We all love a good TEDx Talk but thought provoking oratory aside, we need to get the facts straight. Losing weight isn’t about exercise (breathing more or even urinating more see https://www.youtube.com/watch?v=vuIlsN32WaE) it’s primarily about dieting and self control. I’m a Clinical Neurophysiologist and we spend our careers measuring and interpreting numbers. During my weight loss journey, I track many of the changes and learned a lot in the process. I hope sharing this will be helpful and that you’ll find it interesting and useful.

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Video taken from the channel: Dr Simon Freilich

Basics of Fat Loss | Simple Science that You can Use

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Basics of Fat Loss | Simple Science that You can Use Thomas DeLauer.
HSL.
Hormone sensitive lipase is a complex chemically structured enzyme that acts as a catalyst for the hydrolysis of fat in your body.
The levels of hormone-sensitive lipase (HSL) in your body are inversely proportional to the serum levels of insulin what this means is that as the levels of HSL decrease, the insulin levels in your blood increase.
Simply put, it’s what burns your fat deposits.
The only site for regulation of fatty acid oxidation is at the level of hormone-sensitive lipase in adipose tissue (more later).
Under fasting conditions, with minimal insulin in the blood, glucagon promotes formation of the phosphorylated, active form of hormone-sensitive lipase.
When epinephrine is present, it further shifts the equilibrium to active hormone-sensitive lipase, increasing the hydrolysis of triglycerides to produce free fatty acids (FFA) and glycerol.
The glycerol is carried to the liver, where it enters gluconeogenesis, while the FFA are carried on serum albumin to the tissues where they are catabolized for energy.
The liver uses some of the energy from fat mobilization to support gluconeogenesis.
Adipose Triglyceride Lipase.
Hormone-sensitive lipase (HSL) was the first lipase known to hydrolyze triacylglycerols in rat adipose tissue (1988) until the identification of adipose triglyceride lipase (ATGL) in 2004.
While HSL could catalyze the hydrolysis of triacylglycerides and diacylglycerides as well as various cholesterol ester species, ATGL showed high substrate specificity for triacylglycerides.
To date, three major lipases have been identified: Adipose triglyceride lipase (ATGL) performs the first step of TG hydrolysis, generating diglycerides (DGs) and FAs.
Hormone-sensitive lipase (HSL) performs the second step and hydrolyzes DGs, generating monoglycerides (MGs) and FAs.
In contrast to ATGL, HSL exhibits a broader substrate specificity, also hydrolyzing TGs, cholesteryl esters, MGs, and retinyl esters in addition to DGs.
Monoglyceride lipase (MGL) is selective for MGs and generates glycerol and the third FA thus, lipolysis constitutes a coordinated three-step process catalyzed by three different enzymes, which degrade TG into glycerol and FAs.
End.
Hormone-sensitive lipase (HSL) is presumed to be essential for lipolysis, which is defined as the mobilization of free fatty acids from adipocytes.
Lipolysis is under the control of various hormones and cytokines in adipocytes Lipolytic hormones such as catecholamines and ACTH stimulate cAMP-dependent protein kinase (PKA), which in turn phosphorylates hormone-sensitive lipase (HSL) and perilipin in adipocytes.
References.
1) Hormone-Sensitive Lipase an overview | ScienceDirect Topics. (n.d.). Retrieved from https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/hormone-sensitive-lipase.
2) Hormone-sensitive lipase. (n.d.). Retrieved from http://www.jlr.org/content/43/10/1585.full.
3) Ruiz G, et al. (n.d.). Cyclic AMP-dependent protein kinase activity and lipolysis in adipose tissue. Effect of fasting, oligomycin and iodoacetamide. PubMed NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/6280256.
4) What is Hormone-Sensitive Lipase? (n.d.). Retrieved from https://bodytomy.com/hormone-sensitive-lipase.
5) Lipolysis in the Absence of Hormone-Sensitive Lipase. (2002, December 1). Retrieved from http://diabetes.diabetesjournals.org/content/51/12/3368.
6) Perilipin an overview | ScienceDirect Topics. (n.d.). Retrieved from https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/perilipin.
7) Perilipin Promotes Hormone-sensitive Lipase-mediated Adipocyte Lipolysis via Phosphorylation-dependent and -independent Mechanisms. (n.d.). Retrieved from http://www.jbc.org/content/281/23/15837.full.
8) The Phosphorylation of Serine 492 of Perilipin A Directs Lipid Droplet Fragmentation and Dispersion. (n.d.). Retrieved from http://www.jbc.org/content/281/17/11901.full.
9) Elkins DA and Spurlock DM. (n.d.). Phosphorylation of perilipin is associated with indicators of lipolysis in Holstein cows. PubMed NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19585405.
10) Schweiger M, et al. (n.d.). Adipose triglyceride lipase and hormone-sensitive lipase are the major enzymes in adipose tissue triacylglycerol catabolism. PubMed NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/17074755.
11) Kershaw EE, et al. (n.d.). Adipose triglyceride lipase: function, regulation by insulin, and comparison with adiponutrin. PubMed NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/16380488.
12) Adipose Triglyceride Lipase an overview | ScienceDirect Topics. (n.d.). Retrieved from https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/adipose-triglyceride-lipase

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5 easy-to-remember rules to jumpstart weight loss

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What works better than willpower? Simple rules you can live with that will automatically guide you to smarter food choices. See what they are. Get more healthy living tips from the Mayo Clinic App: http://mayocl.in/2tbMb57

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Weight-loss basics. By Mayo Clinic Staff. Your weight is a balancing act, and calories are part of that equation.

Weight loss comes down to burning more calories than you take in. You can do that by reducing extra calories from food and beverages, and increasing calories burned through physical activity. While that seems simple, it can be challenging to implement a practical, effective and.Choose the meal pattern that works best in your lifestyle, but make sure to eat at least three meals per day.

Read: Running Challenges to Inspire You

F iber is nature’s weight loss aid. It comes in two forms, soluble (the gummy type.If 10 tips for painless weight loss (or maintenance) aren’t enough, how about trying some of these ideas from WebMD’s weight loss community members?

Eat at the same times every day (including snacks).Weight loss is primarily dependent on reducing the total intake of calories, not adjusting the proportions of carbohydrate, fat, and protein in the diet. A reasonable weight loss goal to start.

But to maintain weight loss, physical activity is an absolute must, says James O. Hill, PhD, co-founder of the National Weight Control Registry, a national database of more than 10,000 people who.You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in the first week of the diet plan, and then lose weight consistently after that. If you’re new to dieting, weight loss.Cortisol blockers.

Don’t let the scale weigh you down. Ear stapling for weight loss. Endoscopic Intragastric Balloon. Endoscopic sleeve gastroplasty.

Endoscopic Sleeve Gastroplasty (Gastric Sleeve) Energy density. Exercise for weight loss: Calories burned in 1 hour.A fiber called glucomannan has been linked to weight loss in several studies. This type of fiber absorbs water and sits in your gut for a while, making you feel more full and helping you eat fewer.Whether you are starting your weight loss journey, finding yourself in the middle of the struggle or working on maintenance, here are tips to keep you on track: 1. START NOW AND START SMALL.

You gained weight it’s a bummer, but you can’t harp on it: move forward. Stop saying “tomorrow will be the day I start.”.Jillian Michaels, the Biggest Loser trainer and new mom, shares her weight loss tips and easy everyday strategies for keeping the pounds off permanently.

WEIGHT loss is often a common goal during the summer months as folk attempt to slim down as the sun comes out and the beach calls. However, with so many Britons working from home during lockdown.Weight Loss Tips: 5 Fruits You Should Avoid If You Are Trying To Lose Weight. Search.

Home.The best way to lose weight is to eat fewer calories and become more active. You burn more calories with regular exercise. Fewer calories are then stored as fat.

Try to burn about 400 to 500 more calories per day than you take in.Fruits and vegetables often are low-calorie options, loaded with vitamins, minerals and phytonutrients. For weight loss and overall health, limit added sugars and solid fats when you purchase or prepare these foods. Whole grains contain dietary fiber, which can help us feel full longer.

Realistic Weight Loss Tips. This page links to many resources that will help you lose weight safely and keep it off. From dieting tips to exercises, to cutting bad habits. This is not about fad diets, weight loss pills or gruelling workout regimes, it is simple and effective.

Read on below.

List of related literature:

Daily self-monitoring of body weight, step count, fruit/ vegetable intake, and water consumption: a feasible and effective long-term weight loss maintenance approach.
from Nutrition in Lifestyle Medicine by James M. Rippe Springer International Publishing, 2016
The authors of the study (Zuti and Golding 1976) recommended that those interested in losing weight combine dieting and exercise to ensure greater fat loss and conservation of lean tissue.
from Fitness cycling by Brian J. Sharkey, Steven E. Gaskill Human Kinetics, 2013
Sure, if your goal is rapid weight loss or you are morbidly obese with lots of stored fat to burn, CR is a good strategy to accelerate fat loss, but even that strategy should be combined with periods of time during which you provide your body with ample calories and nutrients, such as a weekly refeed.
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging by Ben Greenfield Victory Belt Publishing, 2020
This chapter addresses each of these steps to help people lose weight intelligently and keep it off sensibly.
from Culinary Nutrition: The Science and Practice of Healthy Cooking by Jacqueline B. Marcus Elsevier Science, 2013
To maintain weight loss, you must maintain the lifestyle changes that got you there: eating the right amounts of the right foods (lean meats, vegetables, fruits, grains, less salt, and smaller portions of treats) and exercising four to five times per week.
from DASH Diet For Dummies by Sarah Samaan, Rosanne Rust, Cynthia Kleckner Wiley, 2014
the arithmetic is simple, but achieving and maintaining weight loss is not easy.
from Nutrition: Science and Applications by Lori A. Smolin, Mary B. Grosvenor Wiley, 2019
For example, if you have 40 percent body fat, then you need to be in a huge caloric deficit or be at a caloric deficit for an extended period to lose ample weight.
from Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras, Glen Cordoza Victory Belt Publishing, 2019
These 10 tips are the basis for a healthy weight loss and weight maintenance program.
from I’ve Made Up My Mind…Don’t Confuse Me with the Facts! by Chris Axon Xulon Press, Incorporated, 2007
Since most people who are concerned about weight loss are physically inactive, I recommend starting out slowly.
from The Coconut Ketogenic Diet: Supercharge Your Metabolism, Revitalize Thyroid Function, and Lose Excess Weight by Bruce Fife Piccadilly Books, Limited, 2017
In our research, we have found that women can maintain weight loss for up to a year if they continue to exercise, eat a wellȬbalanced diet, and apply one basic principle to weight management.
from Essentials of Exercise & Sport Nutrition: Science to Practice by Richard B. Kreider PhD FACSM FISSN FNAK Lulu Publishing Services, 2019

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

Just How Much Exercise to shed weight (Each Day and Week)

10 comments

Burigrinn 2020-10-19 - 14:09

This is very motivational but I just can’t… whenever I see food, my urge to eat just kicks in like a storm! Any tips to avoid this?

Grarin 2020-10-19 - 22:02

Dr. Freilich-a question for you. In your opinion are HR based models of Fitbit more accurate at tracking calories burned than non-HR?

Douramar 2020-10-21 - 10:00

been dieting for 2 weeks now!,many more to go,wish me luck ��

Felhanaya 2020-10-22 - 00:02

the original oversimplified things. That is how it was digestable for the average person.

Zulkikora 2020-10-22 - 12:53

So if a person uses beta blockers does this inhibit this process?

Munifym 2020-10-23 - 05:50

amazing what I have to have is willpower I made a diet that was recommended to me and I lost 23 kg in 1 month it costs at the beginning but it actually works now I feel excellent!!!

Thetarn 2020-10-23 - 16:37

How to lose fat in a week? Sound’s good to you? In this video we are sharing some tips to lose belly fat in a week at home. Watch this video till end. https://www.youtube.com/watch?v=OZJWMAWv3fI

Shalen 2020-10-25 - 23:02

I strongly recommend a strictly Keto Diet to see even faster Results!

Mishura 2020-10-26 - 10:50

ive been doing this and honestly it works great especially with this hack ive been using now i know i seem a bit suspicious but trust me its a quick hack that loses you weight and honestly its cheap considering all the affects its had for me and others please dont overlook this it helped me and others and i just want to help because i was in the same situation with weight gain. @t

Akinozahn 2020-10-27 - 00:13

Nice video! I have similar value-packed videos as well. Also whoever is reading this, I want you to know that you are beautiful no matter what and if you don’t think so, I think you are. Stay motivated!:)

Weight Reduction Basics

Nutrition Basics: Tips for setting (and achieving) realistic weight loss goals

The Real Mathematics of Weight Loss

Basics of Fat Loss | Simple Science that You can Use

5 easy-to-remember rules to jumpstart weight loss

Just How Much Exercise to shed weight (Each Day and Week)

Weight Reduction Clothing to lose Calories and fat

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