Increasing your intake of magnesium can help you avoid the metabolic syndrome and associated weight gain.  Magnesium intake is inversely associated with the metabolic syndrome, with higher levels reducing the prevalence of the metabolic syndrome.

The researchers also found a significant inverse relationship between magnesium intake and BMI.  Fasting glucose was also improved with more magnesium.

Whole grains, fruits, vegetables and dark chocolate are excellent dietary sources of magnesium.

PMID: 18560789

As a follow-up to Fruit Juices May Contribute to Obesity, a recent study found that small amounts of 100% fruit juice does not increase obesity risk in young children.   The previous study examined adolescents and did not specify whether 100% fruit juice was used, making me question the conclusions of both the researchers and myself.

Children whose diet included 100% fruit juice had improved nutrient intakes over children not drinking juice.

Fructose remains an issue with regards to insulin resistance.  But, children with normal activity can safely consume reasonable amounts of 100% fruit juice as part of their diet… which should also include whole fruits.

PMID: 18524747

I am excited to announce a new product, Binaural Hypnosis - Weight Loss, that represents the culmination of my personal research over the last 30 years. Hypnosis is a powerful tool for change for anyone willing to relax and accept the suggestions.  The suggestions in this session are focused on weight loss and are designed to improve self-image, diet, exercise and stress management.

While there are other weight loss hypnosis products available, I believe this product has the power to affect beneficial changes that will result in painless, permanent weight loss.  Most of the other available products do not address all of the many causes of obesity, it is not just about calories in versus calories out.

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If you have benefited from this blog in the past, but still have not achieved your ideal body composition, please consider trying my product.

Levels of adrenal hormones, such as epinephrine and norepinephrine, accurately predict future gains in BMI, waist circumference and body fat levels. An 18-year follow up study found that those having the highest epinephrine responses to the mental stress gained the most weight. Similar results for cortisol have already been established.

This raises questions for those using stimulant based, fat burner type products. These products work by raising adrenal hormones and producing a stress response. Long term, they are likely to backfire.

Stress management techniques such as meditation, proper sleep and low to moderate intensity exercise lower stress and adrenal output.

PMID: 18541545

Eating a moderate protein diet of about 25% calories from protein may be nearly as effective as a higher protein diet of around 40% calories from protein without the potential negative effects of a higher protein diet.

Subjects placed on a moderate protein diet with exercise achieved nearly identical weight loss results as those on a high protein diet with exercise.   The moderate protein group also achieved superior weight loss results to those put on a high protein diet without exercise.  The higher protein group did achieve a greater reduction in triglycerides though.

Eating a moderate protein diet instead of a higher protein diet allows one to consume a greater percentage of beneficial foods rich in antioxidants, such as vegetables, fruits, beans and nuts.

PMID: 18502257

Cinnamon extract can improve your body composition and partially reverse the metabolic syndrome.  Subjects with prediabetes and the metabolic syndrome experienced significant decreases in blood glucose and blood pressure, along with an increase in lean mass.   A small, but statistically significant decrease in body fat levels was noted.

The subjects received 500 mg per day of Cinnulin PF,  a water extract of cinnamon.

PMID: 18500972

You may be able to minimize your child’s risk for childhood obesity through proper pre and post-natal care.  Premature babies have a significantly increased risk of developing obesity during childhood.  Being firstborn also increased the risk, as did bottle feeding. 

Tobacco exposure during gestation and having an overweight mother also increased the chances of obesity.

A higher BMI at birth was found to be protective against childhood obesity.

PMID: 18469259

Using a high-protein, reduced carbohydrate, meal replacement shake in combination with a combined aerobic and resistance training exercise program can significantly improve your weight loss results.

A recent study showed those receiving meal replacements achieved superior results compared to those that did not.  Those receiving meal replacements achieved twice the weight loss, more muscle mass increase, greater increases in VO2max and endurance during treadmill testing.  All of the subjects that received meal replacement experienced improvements.

Also, total cholesterol and LDL decreased only in those receiving the meal replacements. 

PMID: 18426586

Blood levels of choline and betaine may exert a powerful metabolic effect that influences both weight and body composition.  Choline is involved in the synthesis of blood lipids, including cholesterol and triglycerides, and is a precursor of betaine.  Homocysteine is a powerful risk factor for heart disease.  Betaine serves as a methyl donor and helps to convert homocysteine back to methionine, an essential amino acid.

Plasma choline levels are associated with higher triglycerides, higher blood glucose, higher BMI, higher body fat percentage, higher waist circumference and lower HDL cholesterol.  Betaine, on the other hand, is associated with lower triglycerides, lower blood glucose, lower BMI,  lower body fat percentage, lower waist circumference and higher HDL cholesterol.  Researchers theorize that a disruption in the mitochondrial choline dehydrogenase pathway may be preventing choline from conversion to betaine.

Plasma choline and betaine levels are usually lower in women and younger individuals than in men and older people.  If you are supplementing to reduce homocysteine levels, consider supplementing betaine instead of choline.

PMID: 18424601

Exercise equipment that allows weight bearing exercise involving both the arms and legs may be the best choice for obese individuals.  Using an elliptical trainer allows you to burn more calories than a stationary bike at the same perceived intensity.

Treadmills (weight bearing, but no arm action) and airdyne cycles (arm action but not weight bearing) produced better results than the stationary bike, but failed to match the elliptical trainer.

Exercise intensity can be measured in many different ways (oxygen uptake, heart rate, perceived, lactate etc.), but for most people perceived intensity provides an easy and reasonably accurate method of establishing the correct intensity.

PMID: 18388406