Does your belly fat make you crazy?

Date: 17 Feb 2012
Source: faboverfifty.com
Does your belly fat make you crazy?

Being FOF comes with so many great things--wisdom, levity, experience, humor.....And one not-so-great thing: belly fat.

So we paused in the middle of our daily sit-up regimen to speak with Dr. Michael Kaplan, one of the nation’s foremost experts on weight loss. Dr. Kaplan revealed the truth behind belly fat over fifty--why it’s there, what you can do about it, and why you should stop obsessing.

FOF: We hear it from FOFs all the time: ‘It’s so much harder for me to lose weight now, and I’m gaining in my belly area. What can I do?’
Dr. Kaplan: The unfortunate consequence of aging--for everyone--is that your metabolism slows by about 5-10 percent per decade. When women hit menopause, it slows an additional 5-10 percent. Many women spend their lives at a normal BMI [body mass index] of 23 or 24, and then they hit menopause and find themselves at a BMI of 27 or 28--ever so slightly overweight. And they can’t take off the pounds. Also, the body is programmed during menopause to lay down extra subcutaneous fat in the abdomen. So even if you’ve never had fat in your abdomen, all of a sudden you have a belly.

Ack. Why do our bodies suddenly put fat in the middle?
We don’t know, but it’s universal. It’s just kind of in our DNA that this is going to happen to a woman when she hits menopause.

Can you get rid of it?
Yes. But the truth is, a woman has to work really hard to get rid of it. First, you have to exercise more. Even if you went your whole life at a normal weight and you exercised, you have to start adding exercise as you approach menopause. I see patients who have never exercised in their lives, and then they start menopause and suddenly have to start in order to maintain their bodies. The average recommendation for a woman to really be doing well at this age is 5 hours per week.

That’s a lot of hours.
It absolutely is. In all studies I’ve ever read, you have to do about three hours a week to lose weight, but after menopause, it is definitely harder.

What about diet?
A woman’s metabolism once she hits menopause--if she’s normal weight--is usually about 1300 calories a day. That means she’s burning about 1300 calories every day, so she has to eat 1300 calories to maintain her weight. It’s pretty hard to lose weight at that rate, because you have give up 3500 calories to get rid of just one pound.

How do you give up 3500 calories if you can only eat 1300?!
It’s over time! So if you ate 1000 calories a day, you would lose 1 lb every 12 days. It’s really discouraging for a lot of women, and we usually see them after they’ve gone on multiple commercial programs and the weight isn’t coming off. Or it’s coming off so slowly that they’re discouraged...

What’s your approach?
As doctors, we have the advantage that we can prescribe a low-calorie diet. Anything under 1000 calories per day has to be medically prescribed--by law. We prescribe nutraceuticals--low calorie shakes, bars and soups that are made according to the same standards as pharmaceuticals. Each one is 160 calories and patients consume 5 daily. A woman can temporarily use these to get back to her pre-menopausal weight. While she’s doing that, we’re working on the behavioral issues that are going to keep the weight off long term.

So that helps you speed up the initial weight loss, but what’s the long-term strategy?
We try to figure out a day-to-day routine, Monday through Friday, where she can eat about 1100 calories a day. We’ll come up with meal options and an exercise plan. If we do that, we’re banking about 2000 calories for the weekend, so she can relax and go out on Saturday and Sunday. We also address the psychological issues--that’s a huge part of this. We help women figure out their triggers---what causes them to overeat.

If someone ups her exercise and changes her diet and deals with her psychological issues, is it possible that she still won’t lose her belly fat?
Yes. Often, a part of this isn’t going to go away. These fat cells develop and get bigger during menopause. You can make them smaller, but you can’t get rid of them completely. If you get down to the weight you’re happy at, but you still have belly fat that’s bothering you, I might suggest surgery. Liposuction would actually get the cells out. I recommend that as a last alternative.

It sounds like you’re saying, in a nutshell, if you want to want to completely lose that belly, you’re going to need to make it--and your weight--a major focus of your life.
Right, it has to become a battle that you’re fighting everyday.

Do you ever suggest that women just accept the extra pounds around their middles and stop obsessing?
You know, I have said that to people. There was a study published in the Archives of Internal Medicine a few years back that said women actually live the longest with a BMI of 27-28 over age 70. But what we run into is people who are used to having a certain look. And if you spend your whole life with a BMI of 24 or 25 and now you’re 27 or 28, psychologically you don’t feel right.

Are there certain foods that trigger belly weight?
I wish I could say yes to that question, because it would make things easier, but really, there aren’t. I will say that if you are insulin resistant you probably will feel hungrier and eat more when you eat carbohydrates. It’s not the carbs themselves, it’s how your body reacts to them. Many people have that problem.

How do you know if you’re insulin resistant?
If you’ve been diagnosed with PCOS, diabetes or pre-diabetes. Also, there’s a medical test we can do, but I came up with a test that anyone can do at home: One morning, eat 200 calories of carbs for breakfast--an English muffin with jelly, for example. Write down the time you eat and then the time when you feel hungry again. The following day, eat 200 calories of fat and protein for breakfast--2 eggs with a small amount of cheese, for example. Again, write down when you eat, and when you feel hungry again. If you find that you are hungry an hour or two earlier on the carbohydrate day, you’re probably insulin resistant.

Is that something you can fix, or do you just need to avoid carbs?
It could get better. Sometimes losing weight actually makes the insulin resistance better. There’s also a medication called Metformin than can help the cravings--we use this often and patients don’t feel as hungry. And of course, if you just avoid those foods, then you won’t have those cravings.

Is there any way to lose weight specifically in the belly area?
No. That’s a huge myth. If you lose weight, you lose fat everywhere. A pound of fat comes from every fat cell in your body--they all shrink a little bit.

I’ve heard there’s a connection between stress and belly fat. Is this true?
Stress is absolutely related to gaining weight, but not specifically in the belly. The stress response--secreting cortisol and epinephrine--does make us hungry and does make us crave food. Lack of sleep does the same thing. A lot of menopausal women have hot flashes and don’t sleep well as a result, which can make them hungrier the next day. So if you treat your menopause symptoms, you may experience weight loss as a result.

What about situps? Can those help get rid of your belly?
Another major myth. All sit-ups do is strengthen the abdominal muscles--they don’t get rid of fat. So in some cases they can actually make your abdomen look a little bigger. The ideal is to lose the fat and then strengthen the muscles to get definition.

So it sounds like there’s no magic bullet that gets rid of all belly fat.
Yes, but it’s not hopeless. People have definitely done it. The most important thing to recognize is that it is a factor of aging...it’s not anything you did wrong.

Related post: The Cavewoman diet

[Skincare] Is your skin thristy?

Date: 30 Jan 2012
Source: ElleUK

Is your skin thristy?
Tools you need to recognise when your skin is thirsty, plus how to repair and replenish it whatever your skin type.

What cause skin dehydration?
First of all it’s important to understand that dehydration is a temporary skin condition; it can affect any skin type, at any time. Whereas dry skin, caused by a lack of oil production, is a skin type and is permanent, although diet, lifestyle and skincare can all help improve it.

Your body contains 80% water, but struggles to retain it on the skin’s surface; a healthy, efficient epidermis should hold 13.5% of water, yet if it loses just 3.5% of that then it becomes dehydrated.

Una Brennan, facialist for Skinceuticals, suggests, ‘If the air is moist then the moisture in your skin is more likely to stay put than be sucked out of your skin into the atmosphere, so use a humidifier, especially during cold winter months when the skin is exposed to central heating. And if you have electric heaters, which are a key culprit, always pop a bowl of water beneath them to ensure there is still moisture in the room.’

Your skincare regime can also cause problems. ‘Chronic dehydration can be caused by skin damage from cosmetics: eg. using too harsh or too frequent skin treatments like glycolic acid, hydrogen peroxide, retinoic acid and benzoyl peroxide for example. These substances alter the transfer of moisture within the skin to the epidermis. Skin takes on a withered look and hydration is difficult. Daily or very frequent scrubbing of the skin can also break down cell bonding in the skin reducing its ability to hold water and placing the capilliaries of the skin at risk,’ explains Una Brennan. So go gently with your skincare regime.

Does drinking water make a difference?
From experts the answer is a resounding no. Dermatologist Dr Sam Bunting says ‘Drinking water to rehydrate dry skin is a bit like sitting in the bath and expecting it to quench your thirst.’ While Dr Murad says, ‘There is little scientific evidence; for most people, more water just means more trips to the bathroom. Not only is this a waste of time, and water, but the constant flushing of water through your body can mean a loss of vital minerals as well.’

We’re not saying, however, that you shouldn’t be drinking water – it’s excellent for your health and will keep your internal body parts functioning efficiently, but the results of guzzling back your eight glasses a day won’t make a difference to your complexion.

So what will?

Eat your way to hydrate skin.
Your skincare regime will make the utmost difference to your skin’s health and appearance; however the right diet is important to keep your skin functioning at its best. You need to look to foods ‘which help provide essential nutrients, like omega-3 fatty acids, which are necessary to enable the skin to manufacture key elements that help it hold on to water and stay hydrated,’ says Dr Sam Bunting.

Emma Schulz adds that, ‘A well balanced diet and plenty of sleep will help to reduce dehydration’. We know that as we sleep skin regenerates itself and cell turnover (the ridding of dead skin cells) is at its most productive. ‘A lot of what we eat effects the skin also, therefore avoid drinking alcohol, caffeine or eating salty foods as these cause puffing, swelling, and dehydrate your skin,’ adds Emma. Dr Brandt agrees, ‘As soon as you cut down on sugar you’ll see an improvement in your skin,’ he says.

Dr Murad, who champions the idea of eating your water, recommends you replace one of your eight glasses of water with a serving of raw fruits or vegetables. ‘Eating foods that are rich in structured water, especially raw fruits and vegetables, will not only help your body hold onto water longer, you’ll get the added boost of important antioxidants, fibre and other nutrients.’

Supplements.
You should be getting all the nutrients you need for your skin from a well-rounded diet, but we all go through phases where our food intake leaves a lot to be desired. If you’re going through an unhealthy phase make sure you supplement your diet with a couple of skin hydrating and conditioning supplements.

Oily fish is a must for keeping your complexion looking its best – it’s anti-inflammatory and ensures your skin is working optimally. ‘Oily Fish will make your skin glow and give you the healthiest skin and hair ever. The flesh of fish – especially salmon contains DMAE, a powerful antioxidant. This chemical stimulates nerve function and the muscles to contact and tighten under the skin,’ says Dr Perricone.

Oily skin that's dehydrated.

Top Tip:  ‘Many women with oily and/or combination skin are afraid to use any kind of moisturiser, fearful that they might clog their pores and intensify their tendency toward shine. Don’t starve your skin of hydration, though, you still need to use a lightweight moisturiser,’ says Dr Brandt.

Essential Skincare: To cleanse, morning and night use Avene Cleanance Soapless Gel Cleanser, £8.25 (boots.com), it removes make-up and dirt but won’t disrupt skin’s healthy pH balance.
Follow with Dr Brandt Lineless Infinite Moisture, £56 (spacenk.co.uk), a lightweight lotion that contains Kola Nut (to stimulate the cells), Hyaluronic Acid and Vitamin E to hydrate and nourish. It’s not so heavy that it will clog pores or too light that it will cause your skin to overproduce sebum – this should be perfectly balancing.
At night use Clinique’s new Moisture Surge Intense Skin Fortifying Hydrator (Type 2 Dry Combination), £32 (launches 1 January), which strengthens and repairs the skin’s moisture barrier preventing water loss.
If skin starts to feel dry or oily during the day, spritz with Benefit’s Ultra Radiance Facial Re-Hydrating Mist, £19.50 (benefitcosmetics.co.uk), with sodium hyaluronate. This mist attracts water into the skin.

Body product: Strip the skin of oil and it will go into overdrive to produce more. Meet the problem with an oil-based body lotion like Dove Pro Age Nourishment Body Cream Oil, £5.99 (boots.com).
According to De Vany, living as we were built to live - with intermittent fasting, variety in food sources and varying activity levels - has been found to eradicate allergies, enhance resistance to stress, and, as well as losing weight, increase the body's repair mechanisms, proving a powerful way to slow aging.

Related post: The Cavewoman diet

Karl's MEMO: Diet, Lifestyle and Skincare

1/ Skincare regime: Use products that keeps skin healthy, and prevent it from being dehydrated.
Products for oily skin: Clinique’s new Moisture Surge Intense Skin Fortifying Hydrator
2/ Eat to hydrate skin:
- Raw fruits and vegetable: for better water supplying and water storing on skin
- Get essential nutrient: Omega-3 fatty acids, vitamins E, A, B, C, ...
Avoid: Alcohol, Caffeine, salty foods, sugar.
3/ Keep a moisturized environment around you.
Keep a bow of water if you stay in a closed space with air conditioner.
4/ Massage and exercises

[Diet] The Cavewoman diet

Date: 30 Jan 2012
Source: http://www.elleuk.com/beauty/diet-fitness/diet-guide/the-cavewoman-diet

The Cavewoman diet
Rather than simply changing the way you eat the Cavewoman Diet, masterminded by Professor Arthur De Vany, aims to help you change the way you live.

Rules
Based on eating and exercising like our ancestors of 40,000 years ago, the plan is built on three principles:
- eat three meals a day made up of non-starchy vegetables, fruits, and lean proteins
- skip meals occasionally to promote a low fasting blood insulin level
- exercise less, not more, in shorter, high-intensity bursts
Breakfast: Oriental omelette with North Atlantic prawns, back bacon and root ginger
Lunch: Cauliflower, leek and pine nut salad
Dinner: Tandoori spiced salmon with melon, pear and cucumber salad

Pros
According to De Vany, living as we were built to live - with intermittent fasting, variety in food sources and varying activity levels - has been found to eradicate allergies, enhance resistance to stress, and, as well as losing weight, increase the body's repair mechanisms, proving a powerful way to slow aging.

Cons
By cutting out modern foods—including carbohydrates, dairy, and all processed foods - the "non-diet" diet advocates an almost raw and ultimately organic lifestyle based around foods that you (or someone else) could either pick, catch or kill. However, it recommends taking supplements to ensure the body is getting sufficient nutrients.

Karl's MEMO:
1/ Cut carbs, dairy, modern foods and processed foods.
2/ Skip meals occasionally
3/ Exercises