We have all experienced, with the season change, the feeling of looking at the mirror with a strong sense of self criticism, considering that the positive summer commitments have at the end become a sedated voice of conscience, leaving room for an endless number of pleasant excesses, all clear in front of the mirror.
In these moments the sprint to miraculous products capable to “melt” the fat reaches its peak.
Unfortunately, except for
real medicines, no supplements are really effective for
fat loss. The fat build-up in our body is regulated by a
complex number of factors. Among these is the importance
of the caloric balance, i.e. the difference between what
we introduce when eating and how much energy we use
daily to sustain our vital functions and for our
activities. Alas losing weight is not a matter of simple
math equations, but also of delicate hormonal mechanisms
that, if stuck, can prevent people from reaching their
goals.
We can distinguish different substance categories:
Metabolism triggers: among these ma huang
and guarana’ (which contain the active compounds
ephedrine and caffeine) with tested effects on
fat but also with heavy side-effects so that
ephedrine is considered a real pharmaceutical
product.
Similar to
the previous elements is synefrine (derived
from bitter orange) which, however,
lacks tested effects. Another number of
substances as Garcinia and Yohimbe,
guggulu (Commiphora mukul), forskolin (Coleus
Forskohli), green tea and Ginkgo Biloba
lack tested effects on humans.
Insulin action maximizers: the only one
in this category with a range of serious studies
showing its effectiveness is the conjugated
linoleic acid (C.L.A.) that, in a dose of 3
grams per day is effective in helping the loss
of weight. Among these we can include also the
alpha-lipoic acid which is a very good
antioxidant (fights free radicals) and helps the
metabolism with sugars. Sugar metabolism is an
important and primary point in many
“fashionable” low carbohydrate diets. In fact,
an excessive glycaemia (blood in the sugar)
raise causes a release of insulin hormones that
lets the sugar enter the cells and has the
usually undesired effect of preventing the fat’s
mobility and increases its deposit.
Fat absorption inhibitors: in this
category chitosan, derived from shellfish
cuticle, mechanically reduces, at intestine
level, the absorption of the fat ingested while
eating. It is helpful only in case of real fat
introduction through nutrition.
On these two topics two brief recommendations:
NUTRITION: in spite of the acclaimed
Mediterranean Diet, it is proved by vast
international studies that, to lose fat in a
short time, a diet with reduced carbohydrates (sugar)
is very effective, especially with regards to
food with a strong glycaemia influence as found
in potatoes, pizza, buns, rice, pasta, and bread.
These carbohydrates can be replaced with those
present in fruit and vegetables (except for
potatoes, corn, bananas, etc.). Proteins coming
from vegetable and animal sources are also very
important.
PHYSICAL ACTIVITY: start
with a light exercise (during which you
can talk), beginning with short periods
and building up to a maximum of 40’
minutes. Afterwards, gradually reduce
the length of time and increase the
intensity: in this way your body can
consume more fat when at rest.
Clearly, such a complex subject as losing weight,
bringing into play important variables as the hormonal
constellation, the subject’s metabolism, the muscle
mass, genetics, etc., cannot be fulfilled in a few lines;
this article merely wants to give some general
guidelines. A professional (doctor, instructor, physical
education graduate) can develop them respecting the
individuality and well being of the subject.
Prof. Antonio Paoli
Physical Education graduate, Surgeon - Professor of Fitness TTD (data and texts treatment) – Exercise and Sport Science- University of Padova - Anatomy and Physiology Department – Physiology section, University of Padova
Fitness - FIN (Italian Fitness Federation) Coordinator - Ravenna - Idea Wellness –Thermal Fitness Agency Abano Terme (PD)
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