Weight Loss

Omega 3 Fish Oil and Weight Loss

Omega 3 Fish Oil and Weight Loss

Omega 3 Fish Oil and Weight Loss

By: David McEvoy

A lot of people still don't know there are fat burning foods that can actually increase the number of fat calories your body burns each day? These are known as free foods and are generally low in calories; in fact some of these foods are so low in calories that your body actually burns more calories metabolising them, than the total amount of calories in the food it's self.

Although fat burning foods are important for anyone who wants to lose weight and keep it off for good, they're vital if you're one of these people who find it hard to lose weight. No matter how much exercise you do or how hard you diet, your genetics and metabolic make up play a vital role in determining how fast and how much weight you lose.

Genetic differences also affect how much weight you gain when you eat too much. One study of 12 groups of identical twins was overfed for 100 days. One set of twins gained 29 pounds. A second set, however, gained only 13 pounds even though both sets of twins were overfed with the same number of calories. Of course, fat burning foods won't compensate entirely for genetic differences this ultimately comes down to a balanced calorie controlled eating regime and excersie. They will however make fighting fat a lot easier in the long run.

Types of fat
There are two types of fat "good fat" and "bad fat"

Actually there are 4 types of fat: Monounsaturated, Polyunsaturated, Saturated and Tran's fat, but they can still be catorigised as good and bad.

Monounsaturated (good fats)
Monounsaturated fats are considered good fats and are said to help reduce cholesterol, triglycerides, and blood pressure and to help control diabetes.

These good fats are found in food like; olive oil, peanut oil, cashews, canola oil, hazelnuts, peanuts, macadamia nuts, pistachios, pine nuts and chicken fat.

Polyunsaturated (good fats) omega 3 and omega 6
Polyunsaturated fats are also considered good fats and are said to reduce triglycerides, inflammations and tumour growth. They also help to improve immune function and help protect against sudden death from heart disease.

Polyunsaturated fats can be broken down into two categories: Omega 3 and Omega 6

Omega 3 is found in foods like Canola oil, walnuts, flaxseeds, hempseeds, salmon, mackerel, trout, tuna, sardines, and herring.

Omega 6 is found in foods like safflower oil, sunflower oil, sesame oil, nuts, beans and soft margarine.

Saturated (bad fats)
Saturated fats are bad fats; they raise cholesterol and increase the risk of heart disease and stroke. In fact they are twice as potent at raising your bad cholesterol levels as polyunsaturated fats are at lowering them. It is difficult to eliminate these fats from your diet but one way to reduce them is to choose fat free milk and other dairy products.

Saturated fats can be found in foods such as meats, whole milk, cheese, palm and coconut oil.

Trans (bad fats)
Tran's fats are the ugly fats; they raise bad cholesterol (LDL) and lower good cholesterol (HDL). They increase the risk of heart disease and stroke.
Tran's fats can be found in foods like crackers, cookies, cakes, shortening, margarine, hydrogenated oils and vegetable oils that have been subjected to heat-damage during cooking.

Omega 3 fish oil and weight loss
A recent study that was published in the international journal of obesity, researchers want to find out if by supplementing the diet with omega 3 fish oil (good fat) would increase the number of fat calories burned in a single day.

The two groups were fed exactly the same diet apart from one group were fed 6 grams of fat in the form of butter, olive oil, sunflower oil and peanut oil, the other group were given 6 grams of omega 3 fish oil.
The fish oil group were given 8 capsules per day, 2 in the morning, 3 at lunch and 3 in the evening.

The Total daily intake of omega 3 long chain fatty acids was 1.8 grams. The outcome of the test results were fairly conclusive.

The table below shows you the changes in fat oxidation, body fat, and metabolic rate after three weeks for the groups with or without fish oil

  With fish oil Without fish oil
Measurement of body fat -2 pounds -0.7 pounds
Measurement of daily metabolic rate 1775 calories 1710 calories

These results show that the group who were supplementing with fish oil burned about 1.1 milligram of fat per kilo per minute. This is roughly 26% higher than the other group who weren't supplementing with the fish oil.

One of the key reasons as to why omega 3 fish oil has such a powerful effect on fat metabolism is that the insulin levels were 50% lower when subjects used the fish oil. Insulin is a hormone that reduces the use of fat for fuel, while also promoting fat storage in the presence of excess calories.

Insulin increases the activity of an enzyme known to promote the storage of fat.

Insulin inhibits the action of hormone sensitive lipase, which is responsible for breaking down stored fat and preparing it for use as energy.

Insulin also activates an enzyme, which, along with fatty acid synthesis, is responsible for converting carbohydrate into fat.

Simply put, high levels of insulin make it less likely that your body will use stored fat as a fuel source. The drop in insulin levels when subjects used the fish oil would have allowed more fat to be used for energy.

Conclusion
Any good doctor or nutritionist will tell you that the best way to get any nutrient is to eat a very balanced diet. In the case of Omega 3 oil this would be in the form of fish, sadly due to the pollution levels found in our oceans today eating large portions of fish every day is not advisable.
The frustrating truth is that there will never be an easy quick-fix method of losing weight that is safe and simple. However, with a little research into the workings of the body, it becomes clear that there are many small things you can do which add up over time to aid weight loss and make you feel better about yourself. Taking a fish oil supplement is a good idea for anyone wanting to make positive steps towards weight loss.

Author Bio
Dave Mcevoy is an award winning personal trainer with over 20 years experience, he also runs a high quality health supplement website. www.mind1st.co.uk

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Fitness Tips For Flab-less Abs

Fitness Tips For Flab-less Abs

Submitted by: Jack Hazelton

In both men and women, the midriff area is probably the part of the body that gains the most attention. In fact, it could safely be said that a large majority of people work out because they want to get rid of stomach fat. Most feel that using the latest fancy equipment can give them the six pack abs they want while others believe that crunches and push-ups will do the trick. However, these are just ab myths!

An overweight person can perform ab crunches all day and still not develop flat abs. They might develop stronger muscles in the abs and there might be some visible toning, but the abs are not going to get flat.

To get flab-less abs, it is first necessary to get rid of the flab. The fat in this area is deposited under the skin and the muscles. Crunches alone cannot get rid of this fat.

The following factors play an important part in developing flab-less abs:
1. Cardiovascular exercises
2. Weight training exercises for the entire body
3. Healthy diet

Cardio:
Cardiovascular exercises are important because they melt fat. Any exercise that elevates the heart level up to the training zone and maintains that level for twenty minutes is great for burning fat. Examples include jogging, swimming, walking, aerobics, cycling, step climbing and sport activities like badminton, tennis and the like. As the fat below it melts away, the skin becomes taut. There is simply no getting away from cardio, thirty minutes a day, five days a week!

Weight training:
Weight training is crucial for great abs. However, spot training or training only the ab muscles is ineffective. It is necessary to work out all the large muscle groups. To get this in perspective, think of the body fat as a big organ much like the skin. It is impossible to burn a hole through one part of this organ. One can only shrink the overall fat percentage in totality.

As muscle mass increases, the resting rate of metabolism also increases. Extra calories are burnt to maintain and develop muscles mass. Furthermore, cardiovascular exercises make the body more effective in burning calories. Thus, a combination of cardio exercises with weight training is the best way to melt fat and become flab-less all over.

The most important muscle groups that need training include the chest, biceps, triceps, back, buttocks and thighs. Shoulders, forearms and hips are also important.

AB exercises:
The abdominal muscles keep the body in balance because they stabilize it and allow versatility and flexibility of movement. So, the ab muscles are used exhaustively when working out all the other parts of the body. When the abs are worked out first, these muscles may tire and this could affect other exercises too. Therefore, it is best to save ab exercises for the end of the training program.

When performing abdominal exercises, different abdominal muscles must be worked out separately.
- Sit-ups and crunches exercise the rectus abdominis, the large muscle of the stomach. These muscles strengthen and tone when they are compressed.

- The obliques are located at the sides of the body and are the muscles that help the body twist and bend. Side bends are a great way of working out the obliques.

- The transverse abdominus is located below the obliques. Typically, this is where women put on weight after their pregnancy. Exercises that depend on raising the legs are effective for these muscles.

The above exercises may become routine after a while, in which case it is necessary to increase the challenge by using dumbbells and leg weights.

Losing abdominal fat is much like losing fat in other parts of the body. The lesser the amount of body fat, so much better defined the abs will be.

About the Author: For advice on health and fitness, visit Weight Training Tips to learn about all aspects of weight training and nutrition as well as strength training exercises.

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