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How Exercise and Metformin Help with Weight Loss

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How Exercise and Metformin Help with Weight Loss

 

A new study led by researchers from Stanford Medicine and Harvard Medical School has revealed a surprising finding: the molecule lac-phe, produced after vigorous exercise, is also responsible for the moderate weight loss observed in patients taking metformin, a common medication for type 2 diabetes. This discovery opens the door to new strategies for developing weight-loss drugs.

What is lac-phe, and why is it important?

Discovered in 2022 by a team from Stanford Medicine, lac-phe is a hybrid molecule made up of lactate (a byproduct of muscle activity) and the amino acid phenylalanine. This molecule is known to regulate hunger after intense exercise, reducing appetite in humans, mice, and even racehorses. Now, researchers have confirmed that the same molecule is activated by metformin, linking the medication for the first time to the same metabolic pathways triggered by exercise.

Metformin and lac-phe: The Connection to Weight Loss

The study, published in Nature Medicine, shows that metformin, in addition to its well-known ability to control blood sugar levels, stimulates the production of lac-phe. Obese mice treated with metformin experienced a significant increase in lac-phe levels in their blood, reduced their food intake, and lost about two grams of weight in nine days. Similarly, blood samples from people with type 2 diabetes showed a notable increase in lac-phe levels after 12 weeks of metformin treatment.

“The effect of metformin on lac-phe production is as significant as that of vigorous exercise,” explained Jonathan Long, PhD, one of the study’s lead authors.

The Role of the Gut in lac-phe Production

Researchers identified that intestinal epithelial cells are the primary source of lac-phe production induced by metformin. In experiments with genetically modified mice that were unable to produce lac-phe, weight loss and appetite suppression were not observed after metformin administration, confirming the critical role of this molecule.

Moreover, the study showed that mice incapable of producing lac-phe were also resistant to the anti-obesity effects of exercise, further reinforcing the connection between this molecule, metabolism, and body weight regulation.

Implications for Drug Development

Although the weight loss associated with metformin is modest (around 2% to 3% of body weight in the first year), this discovery could serve as a foundation for developing more effective treatments. Current medications, such as semaglutide, which can achieve weight loss of 15% or more, also originated from research based on modest initial findings.

The possibility of optimizing oral medications like metformin to influence hunger and energy regulation pathways is exciting. According to Long, “These findings suggest that we are just beginning to uncover a new class of drugs to control body weight.”

A Promising Future for Weight Management

The discovery of lac-phe as a critical mediator in weight loss induced by metformin and exercise highlights the intimate connection between muscle metabolism, the gut, and the brain. This breakthrough not only expands our understanding of how the body regulates hunger and energy but could also revolutionize the treatment of obesity and other metabolic diseases in the future.

The research team plans to continue exploring ways to optimize these pathways to develop more effective and accessible therapies, with the goal of improving the health of millions of people worldwide.

Source:
https://www.larazon.es/salud/cientificos-harvard-stanford-descubren-que-tomar-metformina-adelgaza-molecula-antihambre_2024031965f959f9649e3a00011fe35b.html
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14 Thinness Genes Identified That Accelerate Weight Loss

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14 Thinness Genes Identified That Accelerate Weight Loss

In the quest to better understand weight loss, science has made significant strides in uncovering the genetic factors that influence this process. Recently, a study revealed that a combination of 14 genes, known as “thinness genes,” might be key to understanding why some people lose weight more easily.

These genes influence various aspects of metabolism, fat storage, and the way the body uses energy. Among them, the most prominent is PPARGC1A. Besides PPARGC1A, other thinness genes are linked to how the body processes food and stores fat.

How Was the Study Conducted?

A team of researchers from the University of Essex in the United Kingdom conducted a study with 38 participants, divided into two groups. Half of the participants were asked to run for 20 to 30 minutes three times a week while maintaining their usual diet. The other group served as a control, with no changes to their daily routine.

After eight weeks, participants with more of these thinness genes lost up to five kilograms, while those without these genes only lost just over two kilograms. This finding underscores the importance of genetics in weight loss but also highlights that exercise remains essential, regardless of genetic profile.

The Role of Exercise and Diet

While genetics can provide an advantage, the key remains lifestyle. Around 62% of the weight loss in the study was linked to genetics, but the remaining 37% was thanks to exercise and diet. This demonstrates that even people with favorable genes cannot lose weight without exercise and maintaining a proper diet. Genetics only provide the potential; to unlock that potential, lifestyle changes are necessary. This includes a balanced diet rich in nutrients and low in processed foods, along with a regular exercise routine tailored to individual needs.

The Future of Personalized Weight Loss

This study suggests that in the future, we might see personalized weight loss plans based on each individual’s genetic profile. By identifying the key genes that influence weight loss, doctors could design more effective diet and exercise plans for each person, optimizing results and improving overall health. However, it is important to remember that these findings are preliminary, and more research is needed to fully understand how these genes interact with other lifestyle factors.

Conclusion

The 14 thinness genes open a new window into understanding why some people lose weight more easily than others. Although genetics play an important role, regular exercise and a balanced diet remain essential components in any weight loss program. These discoveries bring us closer to the future of personalized weight loss, where treatments will be more effective and tailored to individual needs.

The message is clear: knowing your genes can help you better understand your body, but the key to achieving a healthy weight still lies in your daily habits.

Source:
https://globalhappenings.com/technology/574981.html
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New Study Highlights the Importance of Hydration in Weight Loss

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New Study Highlights the Importance of Hydration in Weight Loss

Water is an essential element for our health and well-being, but its importance is magnified when we talk about losing weight. Not only is it vital for keeping our bodily functions in top shape, but it can also be a great ally in achieving the caloric deficit that is key for weight loss. This seemingly simple habit could be the push you need to reach your health goals.

How Much Water to Drink for Weight Loss?

The amount of water recommended for weight loss varies depending on studies and recommendations, but there’s a common ground: drinking enough water helps reduce calorie intake. A study conducted by the University of Illinois in the United States established a direct link between water consumption and a reduction in caloric intake.
This study, which involved 18,000 people, found that those who drank more water daily—around 4.2 glasses on average—saw a reduction in their calorie intake. Those who opted to drink more than four glasses a day consumed about 70 fewer calories per additional glass of water. This suggests that increasing your water intake can help you control your weight by reducing the number of calories or high-calorie drinks consumed unconsciously.

Why Does Water Help with Weight Loss?

Water, whether from the tap or bottled, provides calorie-free hydration, making it a perfect option for those looking to lose weight. Moreover, drinking water can help increase the feeling of fullness, reducing the need to overeat or snack between meals. Drinking water before meals can also help you eat less, improving digestion and promoting mindful eating. Water also boosts metabolism, allowing you to burn more calories even at rest. Additionally, it helps eliminate toxins from the body, promoting better organ function and contributing to healthier skin, among other benefits.

10 Tips and Habits to Drink More Water

For many people, the recommendation to drink at least 1.5 liters of water a day may seem challenging. However, adopting a few simple habits can make the process easier and help you maintain proper hydration consistently:

  1. Drink a glass of water as soon as you wake up: This habit helps purify the body and start the day with energy.
  2. Always carry a bottle with you: Whether in your bag or at your desk, having water nearby will remind you to drink more often.
  3. Opt for flavored water: If you don’t like plain water, add fresh fruit, mint leaves, or spearmint for a refreshing, natural touch.
  4. Drink tea: Infusions and teas are not only tasty but can also help increase your daily fluid intake.
  5. Drink water before meals: This simple habit aids digestion and can help you eat less during meals.
  6. Replace soda with sparkling water: If you enjoy bubbly drinks, sparkling water is a great calorie-free alternative.
  7. Set a daily goal: Set a clear target for how much water you want to drink each day and stick to it.
  8. Make water your favorite drink: Gradually swap sugary drinks for water, helping to reduce your calorie intake.
  9. Add frozen fruit instead of ice cubes: This will give your water a different flavor and encourage you to drink more.
  10. Use tracking apps: There are many mobile apps that remind you to drink water and allow you to log your daily consumption.

⚠️ Remember, hydration is just one aspect of a comprehensive weight loss plan, which should also include a balanced diet and regular exercise. But without a doubt, drinking water is one of the easiest habits to implement and can have a big impact on your health and your journey toward a healthier lifestyle.

Conclusion

Maintaining proper hydration is not only crucial for your overall health but also an effective strategy for weight loss. Drinking water not only helps reduce the number of calories you consume, but it also improves your metabolism and digestion. Adopt simple habits, and before you know it, drinking enough water will become part of your daily routine, pushing you toward your wellness goals.

Source:

https://www.menshealth.com/es/adelgazar-perder-peso/a61053937/estudio-desvela-agua-beber-dia-perder-peso/

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Caloric Deficit or Surplus: Which is Right for You?

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Caloric Deficit or Surplus: Which is Right for You?

 

Two key concepts in health and fitness that often cause confusion are “Caloric Surplus” and “Caloric Deficit.” It’s crucial to understand what they mean; otherwise, you might be working hard in vain and not achieving your desired results.

What is Total Daily Energy Expenditure (TDEE)? (1)

Before diving into caloric deficit and surplus, we first need to understand how the body burns calories. This knowledge helps us better grasp the role of exercise and nutrition in weight management.

Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day. It consists of four main components:

A) Basal Metabolic Rate (BMR): Calories burned at rest to maintain vital functions.

B) Non-Exercise Activity Thermogenesis (NEAT): Calories burned during daily activities unrelated to exercise.

C) Exercise Activity Thermogenesis (EAT): Calories burned during exercise.

D) Thermic Effect of Food (TEF): Calories used to digest and process food.

Caloric Surplus: The Key to Muscle Gain (2)

A caloric surplus means consuming more calories than your body burns daily. This approach is ideal for those struggling to gain weight and who want to build muscle mass, strength, or tone specific areas like the glutes and thighs. It’s common in muscle-building training programs.

To follow a surplus diet, it’s recommended to increase your calorie intake by 5-10%, ensuring those extra calories come from foods that support muscle growth rather than fat storage. A common mistake is thinking that a caloric surplus is a license to overeat junk food; doing so can lead to fat gain instead of muscle. Therefore, it’s crucial to maintain a balanced, protein-rich diet to maximize the benefits of a caloric surplus.

Caloric Deficit: Focused on Fat Loss (2)

On the other hand, a caloric deficit is the most popular strategy for weight loss. It involves consuming fewer calories than your body burns, forcing it to use fat stores for energy. This approach is effective for reducing body fat, though it also carries the risk of muscle loss if not managed properly.

A typical reduction of 500 calories per day can result in losing about one pound per week, though this number can vary depending on activity level and metabolism. Even in a caloric deficit, it’s essential to consume enough nutrients to maintain your energy and health. Avoid cutting too many calories, as this can slow your metabolism, hinder your workouts, and cause your body to store more fat in response to the energy shortage.

Which is Right for You?

Before making any changes to your diet, consider your current goals and think about the following:

  • Are you looking to build muscle, lose weight, or both?
  • How many calories do you currently consume and burn each day?
  • Are you training in a way that supports your goals?

Remember that significant changes don’t happen overnight. Achieving your fitness goals can take months or even years. The key is consistency and allowing your body to adapt gradually to your new diet and training plan, increasing your chances of long-term success.

By adopting an informed and balanced approach to either a caloric deficit or surplus, along with a well-structured exercise routine, you’ll optimize your results and reach your health and fitness goals.

Sources:

(1) https://www.hscgym.com/2021/08/04/calorie-deficit-vs-calorie-surplus/

(2) https://www.jlpeach.com/calorie-deficit-and-calorie-surplus-which-one-should-i-follow

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Trendy Diets: Myths and Truths

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Trendy Diets: Myths and Truths

 

Trendy diets are eating plans that quickly gain popularity, often promising rapid weight loss or health improvements. These diets are characterized by strict and sometimes extreme rules that are not always supported by nutritional science. While some may have short-term benefits, they are often not sustainable or healthy in the long term. Let’s review some examples of trendy diets and their myths and truths:

1. Ketogenic or Keto Diet (1)

Myths:

A) The keto diet is only for quick weight loss:

  • Reality: Although the keto diet can help with weight loss, it is also used to improve metabolic health, control type 2 diabetes, and, in some cases, treat drug-resistant epilepsy.

B) You can eat all the fats you want:

  • Reality: It is important to consume healthy fats (avocado, olive oil, nuts) and moderate saturated and trans fats to avoid long-term health problems.

C) The keto diet is harmful to the heart:

  • Reality: When done correctly, with a focus on healthy fats, the keto diet can improve lipid profiles and reduce cardiovascular risk factors.

Truths:

A) It drastically reduces carbohydrate intake:

✅  The keto diet limits carbohydrates to approximately 20-50 grams per day to induce ketosis.

B) It promotes fat burning as an energy source:

✅  In the absence of carbohydrates, the body uses stored fats as the main energy source.

C) It can improve mental clarity and energy:

✅  Many people report feeling more active and energetic once they adapt to the keto diet.

2. Paleolithic Diet (2)

Myths:

A) It is a meat-based diet:

  • Reality: Although lean meat is important, the paleo diet also emphasizes the consumption of fruits, vegetables, nuts, and seeds.

B) It does not allow any carbohydrates:

  • Reality: The paleo diet excludes grains and legumes but allows carbohydrates from natural sources such as fruits and vegetables.

C) It is impossible to follow long-term:

  • Reality: Although it can be challenging at first, many people find that they can maintain the paleo diet long-term with proper planning.

Truths:

A) It eliminates processed foods and refined sugars:

✅  The paleo diet focuses on whole, natural foods, avoiding processed ones.

B) It emphasizes food quality:

✅  Prefers grass-fed meats, wild-caught fish, and organic products.

C) It can improve digestive health:

✅  By avoiding grains and legumes, some people find relief from digestive problems such as irritable bowel syndrome.

3. Mediterranean Diet (3)

Myths:

A) It is a low-fat diet:

  • Reality: The Mediterranean diet is rich in healthy fats from olive oil, nuts, and fish.

B) It requires exotic and expensive ingredients:

  • Reality: Many Mediterranean foods are accessible and common, such as fresh vegetables, legumes, and fish.

C) It is only for people living in the Mediterranean:

  • Reality: The Mediterranean diet can be adopted by anyone anywhere in the world, adapting the ingredients available locally.

Truths:

A) It promotes the consumption of fruits, vegetables, and whole grains:

✅  The foundation of the Mediterranean diet is nutrient- and fiber-rich foods.

B) It includes moderate consumption of red wine:

✅  In some variations, red wine is allowed in moderate amounts, usually accompanying meals.

C) It is associated with cardiovascular health benefits:

✅  Numerous studies have shown that the Mediterranean diet can reduce the risk of heart disease and improve overall health.

Conclusion

Each of these diets has its own benefits and challenges. It is crucial to adapt any diet to individual needs and, if possible, consult with a health professional before making significant dietary changes.

Sources:

(1) https://www.topdoctors.es/articulos-medicos/los-mitos-de-la-dieta-keto-seis-falsas-creencias

(2) https://www.glamour.mx/belleza/articulos/mitos-realidades-dieta-paleolitica-bajar-de-peso/220

(3) https://espanafascinante.com/otros/mentiras-y-verdades-de-la-dieta-mediterranea/

 

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Metabolism: Fast or Slow?

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Metabolism: Fast or Slow?

Metabolism is the set of ongoing biochemical changes that occur within the living cells of an organism to convert nutrients into energy. These reactions, known as metabolic pathways, break down proteins into amino acids, polysaccharides into monosaccharides, and fats into fatty acids and glycerol.

Factors Influencing (1)

Metabolic rate and caloric requirements vary from person to person depending on factors such as:

  • Age. As we age, we lose muscle mass and gain more fat, reducing our need for caloric expenditure.
  • Muscle mass. Muscle tissue burns more calories at rest than fat tissue, so people with more muscle mass tend to have a higher metabolism.
  • Body size and composition: Larger and more muscular individuals tend to have a higher metabolism because they burn more calories both at rest and during physical activity.
  • Sex. Men generally have a faster metabolism than women due to their higher muscle mass.

Fast or Slow Metabolism (2)

a) Fast metabolism is when the body consumes a significant amount of energy during daily activities. It does not conserve energy and therefore does not accumulate fat. Instead, the body fully utilizes or discards excess energy.

b) Slow metabolism is when the body requires less energy for its usual functions. Unlike fast metabolism, all unused energy is stored as fat.

How to Determine if my Metabolism is Fast or Slow (1)

To determine whether you have a fast or slow metabolism, pay attention to some important signs:

* Accelerated digestive process:

People with a fast metabolism tend to have faster digestive processes, meaning the food they ingest is digested very quickly. In contrast, individuals with a slow metabolism may take up to two hours to digest consumed food.

* Body temperature:

Individuals with a fast metabolism tend to have a higher body temperature due to increased muscle activity and calorie burning. Conversely, those with a slower metabolism tend to feel colder as their bodies are not burning energy as quickly.

* Sweating:

Another indicator to consider is sweating. For example, if you find it difficult to sweat or even when exercising, you sweat very little, it may indicate a slow metabolism. In contrast, individuals with a fast metabolism tend to sweat more as their bodies are expending energy quickly and efficiently.

* Amount of food consumed:

Individuals with a fast metabolism, needing more calories, tend to eat larger amounts of food. This is natural considering their bodies are constantly working and require more energy. Conversely, individuals with a slow metabolism require less food intake.

Healthy Metabolism

A healthy metabolism is crucial for overall well-being. It refers to the process by which your body converts the food you consume into energy. A healthy metabolism involves efficiently burning calories and maintaining a proper balance between energy intake and expenditure. Here are some tips for maintaining a healthy metabolism:

  1. Regular exercise: Cardiovascular exercise and strength training can help increase your basal metabolic rate, meaning your body will burn more calories at rest.
  2. Consume nutritious foods: Eating a balanced diet that includes a variety of fruits, vegetables, lean proteins, and whole grains can help maintain a healthy metabolism.
  3. Don’t skip meals: Skipping meals can slow down your metabolism. Try to eat small, frequent meals throughout the day to keep your metabolism active.
  4. Stay hydrated: Drinking enough water is important for maintaining a healthy metabolism and helping your body process food efficiently.
  5. Get enough sleep: Lack of sleep can negatively affect metabolism. Aim for 7 to 9 hours of sleep per night to maintain a healthy metabolism.
  6. Reduce stress: Chronic stress can negatively affect metabolism. Practicing stress management techniques such as meditation or yoga can help maintain a healthy metabolism.
  7. Avoid excessive alcohol and tobacco: Excessive alcohol consumption and smoking can negatively affect metabolism and overall health.

Remember that everyone is different, so it’s important to find an approach that works best for you and your body. If you have concerns about your metabolism or your overall health, it’s always advisable to consult with a doctor or healthcare professional.

Sources:

(1) https://welthy.es/magazine/como-saber-si-mi-metabolismo-es-rapido-o-lento/

(2) https://www.mundodeportivo.com/uncomo/salud/articulo/como-saber-si-mi-metabolismo-es-rapido-o-lento-44514.html

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The importance of maintaining a healthy weight

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The importance of maintaining a healthy weight

The pursuit of a healthy weight is a journey towards holistic well-being. It’s about taking care of your overall health and well-being, nurturing our body, mind, and spirit to achieve a balance that promotes a full and active life.

1. Some recommendations.

a) Stay hydrated
One of the benefits of drinking water is that it aids in faster food digestion. Healthy fluids like tea or low-sugar juice can also be included. The recommended amount is two liters per day. (1)

b) Get enough rest
Geting enough sleep is essential for health, as it helps maintain optimal physical and mental well-being for daily activities. For adults, it’s ideal to sleep between 7 and 9 hours.

c) Eat breakfast
Breaskfast boosts metabolism, balances blood sugar, promotes heart health, and increases energy. Skipping breakfast can cause intense hunger later, leading to overeating. It’s recommended to start the day with a nutritious breakfast, rich in proteins and vitamins.(1) 

d) Balance your meals
A balanced diet provides the nutrients your body needs to function effectively. Combine proteins with whole grains like pasta or brown rice and include fruits and vegetables.

e) Engage in physical activity
Excercise aids in better digestion, reduces your risk of depression, stress, and anxiety. Engage in at least 30 minutes of physical activity per day.

f) Avoid processed foods and/or sugary drinks
Frequent consumption is unhealthy and can easily lead to weight gain. Instead, include light and healthy snacks: nuts, plain yogurt, cereals, etc.

2. Benefits.

Following the recommendations above provides numerous health benefits. Discover the main ones.

  • Reduces the risk of diseases:

Maintaining a healthy weight can reduce the risk of chronic diseases, such as heart disease, diabetes, hypertension, and even cancer.

  • Improves physical and mental condition:

Enables effective and vigorous performance in various activities. Reduces flabbiness and prevents joint and muscle pains. Maintaining a healthy weight can increase self-esteem, reduce stress, and improve overall mental health.

  • Improves sleep quality:

Overweight individuals may suffer from sleep disorders such as apnea, among others, which is why maintaining an appropriate weight favors the remission of these sleep disorders to a high percentage.

  • Improves digestion:

Reduces the risk of conditions like gastroesophageal reflux (GERD) and gallstones. (2)

  • Improves sexual life and fertility:

For those wishing to start a family, maintaining a healthy weight is essential as it increases the chances of conception. In women, reaching a healthy weight improves the chances of having a healthy pregnancy and baby.

3. Conclusion.

Maintaining a healthy weight goes beyond aesthetics; it’s about preserving your health and well-being in the long term. The benefits are diverse, from reducing the risk of chronic diseases to improving mental health and overall quality of life. Prioritizing an appropriate weight is not only important for your present well-being but also for your future self.

Sources

(1) https://farmaciasroma.com/es_mx/salud/consejos-para-mantener-un-peso-adecuado/

(2) https://www.clinicahispana.com/aproveche-al-maximo-la-temporada-con-estas-pautas-simples