Cortisol functions

Its main functions are:

a. Stimulation of gluconeogenesis, which provides extra energy. During the "fat-burning activities" this essential, irreplaceable process of tumor glucose in the liver from non-carbohydrate sources is of particular importance. When running out of glycogen (carbohydrate depots of the body) in the carbohydrate "unloading" (carb diet, which is considered the most effective for burning fat), the body has no choice, you start to use as fuel for the life of some amino acids (which can be added to the diet , eliminating the possibility of the collapse of muscle tissue) and fat;
 
b. potentiation of adrenaline;
 
c. stimulation of protein catabolism in order to separate amino acids for the synthesis of enzymes; 

d an increase in the mobilization of free fatty acids, making them the most affordable source of energy.

The stressor

General non-specific mechanism of adaptation, ie stress is caused by a factor - the stressor. What stressors can be adopted in the fight against excess fat?

1. Strength training (anaerobic mode).

In this case we are dealing with the physical exertion that causes the body to include a mechanism for adaptation to extreme environmental factors.

When strength training is inevitable adrenaline rush as it plays an important role in the activation of anaerobic glycogenolysis in muscle. Significant use of muscle glycogen is only possible with adrenaline in amounts greater than the level in the blood alone. After 30 minutes of coming increase in the concentration of glucagon, the need for additional stimulation this hormone mobilization of glycogen in the liver. Finally, for the remaining energy comes into operation lipolytic (fat burning) effect of epinephrine and glucagon, which mobilizes fat sources. Cortisol, which is produced in any stressful situation, enhances this effect.  

Physiological pathways stimulation of fat burning

Major stimulator release fat burning hormones is stress. Stress response is a set of successive changes in the body that make up the general adaptation syndrome.

The first stage - the stage of anxiety. It is characterized by the deployment of active mechanisms of adaptation. Typical changes in the functions of the endocrine glands with an increased production of adrenaline, noradrenaline and cortisol, which are fat and most feared. Simultaneous activation of the sympathetic (autonomic, connecting all internal organs) of the nervous system greatly stimulates the oxidation-reduction reactions, characterized by the collapse of the glycogen reserves and utilization of fats. 

     Indeed, thick climbers or racers difficult to see. However, within the banal reality morning parachute jump can be replaced jog or evening sauna. But first things first ..

The mechanism of fat burning

     Knowing the mechanism of fat burning, you can improve the efficiency of the process by 50%, while reducing the costs.

    How to stimulate the endocrine system to the synthesis of fat-burning hormones?  
  May be someone will be happy, and some will be upset, but work hard and swallow these same hormones are not necessarily (but effective). There are many physiological and pharmaceutical OTC stimulant, if properly used to help start the process of lipolysis and to preserve health.

Hormones that burn fat

Hello, guys today we will start a new program where I will try to explain the burn fat proces in our body and ofcourse in end a short summary of how effective to lose weight.

The human body - a universe that lives on their own rules. It has a great self-regulation mechanism responsive to various environment changes. Human body is persistent of its nature - maintaining all its systems in normal.  Hormones determines the physiological function of the entire organism, macro-and micro-structure of organs and tissues, the rate of biochemical processes. It is easy to assume that any violation of the synthesis or degradation of hormones will change the normal synthesis of enzymes and thus a violation of metabolism - metabolism. The roots of such diseases as obesity is often rooted in diseases of the endocrine system. Speaking about the rate of metabolism of fat, you can not miss the fact that lipolysis, as, in general, all the processes in the body, independent of hormonal regulation.

Sizing things up

      To keep portions in perspective, you need a tool to help you navigate through bulked-up portions. Visualizing recommended serving sizes by relating them to common household objects is an easy and useful technique. By comparing food portions to things you already recognize, you should be able to eyeball a food item and guesstimate how large it is.
    Long gone are the days of carrying around a food scale. It's wise to weigh things occasionally to get an accurate idea of how big portions should be, but relating those measurements to common objects and teaching yourself to recognize them will be a great step toward achieving your weight-loss goals.

Red Pepper Dip

         Put 1/2 cup plain non-fat Geek Yogurt, 1/4 cup chopped roasted red peppers (packed in water) and 1/8 tsp garlic powder in a mini food processor or blender; process until smooth.

        Season with salt and pepper; garnish with chopped basil, if desired. Serve with raw vegetables for dipping.

Banana-Maple Yogurt

          Mash half a ripe large banana; mix with 1/2 cup plain non-fat Greek yogurt and 2 teaspoons maple syrup. 
          Top with 1 tablespoon chopped, toasted walnuts; garnish with cinnamon.

Plain Non-Fat Greek Yogurt

Add protein-packed creaminess to smoothies, dips and sauces.

FAQs:

Q: How many PointsPlus® values are in plain non-fat Greek yogurt?
A: 1 per 1/2 cup; 3 per 1 cup

Q: What’s the difference between Greek yogurt and regular yogurt?
A: Greek yogurt is thicker than regular yogurt since it’s been strained and much of the liquid –known as the whey – has been removed. To make your own Greek yogurt at home, strain regular yogurt through cheesecloth for a few hours and discard the liquid.

Q: Are there any nutrient benefits to eating Greek yogurt instead of regular yogurt?
A: Yes, Greek yogurt is higher in protein than regular yogurt (though slightly lower in calcium).

Q: How can I use Greek yogurt in cooking?
A: Swap plain Greek yogurt for sour cream in cream-based soups, dips and salad dressings. And use it instead of mayonnaise in tuna, chicken and egg salads.

Red, White and Green Frittata

Ingredients

• 1 tsp olive oil
• 1/4 cup chopped scallion (white and green portion)
• 1/4 cup shredded potato
• 1/4 cup asparagus, cut into 1/4-in pieces
• Pinch of salt and black pepper
• 1/2 cup fresh baby spinach leaves
• 4 large egg whites
• 1 Tbsp fat-free milk
• 2 Tbsp whipped cream cheese, at room temperature
• 2 Tbsp low-fat shredded cheddar cheese
• 2 Tbsp chopped tomato
• 2 slices whole wheat toast

1. In a small skillet, heat olive oil over medium heat. Add scallion, potato and asparagus; sauté until tender, stirring frequently, about 5 minutes.
2. Add salt, pepper and spinach; sauté until wilted.
3. In a small bowl, whisk together egg whites, milk and cream cheese; add to skillet.
4. Cook eggs for about 4 to 5 minutes, scraping the sides and bottom with a spatula. When eggs are mostly cooked but still slightly wet, transfer to two 8-ounce ramekins.
5. Place ramekins on a baking sheet and top each ramekin with a tablespoon of shredded cheese; place under broiler for 2 to 3 minutes until cheese melts and browns slightly. Watch carefully so it does not burn!
6. Remove ramekins from oven and let sit for about 5 minutes.
7. Garnish with chopped tomatoes and serve with a slice of toast.

Fat Detectors

    Although women are more likely than men to assess their weight status accurately, gender isn’t the only factor that influences how weight is judged. A 2002 study conducted by researchers at the Pennington Biomedical Research Center discovered that race, BMI, education, and income also play a role.

    Being Caucasian, lean, or well educated or having a higher income is associated with a greater likelihood of correctly assessing one’s weight status.

FROM A MAN’S VIEWPOINT WHO’S MORE OVERWEIGHT,WOMEN OR MEN?

   Are these shirt collars getting tight or did the dry cleaner shrink them?

   Studies have found that many men’s ability to assess their weight status is less finely tuned than women’s.Why might this be? The reason could be in part that compared with women, the majority of men
have less practice analyzing their bodies and, in turn, their weight. Other than shaving, brushing their teeth, and buying new clothes, men typically don’t spend much time in front of a mirror.Whereas a woman
can easily spend 45 to 60 minutes getting ready for her day—in the shower, styling her hair, applying cosmetics, and dressing—men tend to spend a fraction of that time in their daily ritual. Let’s be honest—
the amount of face time the genders spend in front of a mirror (especially a full-length one) is very different.

   Another factor that can skew a guy’s self-assessment skills when it comes to his weight is our societal view of what men are supposed to look like. Just as our culture values very thin women, it also values large, strong men. A comment like “He looks like a linebacker” is a compliment for most guys and an aspiration of many young men. So when some guys do take a good look at their bodies they see themselves as big rather than overweight.
    There’s another irony when it comes to men,women, and their perceptions of weight. Just as women confuse the ideal-for-appearance body with the ideal-for-health body, so do men—but the opposite way.

FROM A WOMAN’S VIEWPOINT WHO’S MORE OVERWEIGHT,WOMEN OR MEN?

      Women are not in wonderland when they’re in front of the looking glass. Researchers have confirmed that compared with men,women are more accurate in assessing the status of their weight.They seem to be able to quickly pinpoint when and where they are accumulating body fat and are faster to acknowledge a need to lose weight. And if a woman is actively gaining weight or is already overweight or obese, that finely
tuned ability to see body fat is good news. But it can have a dark side, too. It’s no secret that our society values thinness in women.

     Underweight women routinely grace the covers of popular women’s magazines and star in the latest Hollywood films. But the reality is that being underweight also carries health risks. The constant exposure to toothin women may create an environment in which a woman who is already at a healthy weight may feel the need to lose weight and a woman who is overweight may overestimate the amount of weight she needs to lose. Indeed, in a woman’s mind, there tends to be a mix-up between the body weight that is desirable for good health and the one that is deemed desirable for appearance.

     Surveys have found that this is particularly true for young and middle-aged women, who are often more likely to consider themselves overweight even when their weight is within the recommended range.

Who’s More Overweight, Women or Men?

    Since weight is often thought of as a woman’s issue, most of us would be tempted to answer that question by saying women are. But there are actually more overweight men in the US than overweight women.
According to the latest national statistics, 71 percent of adult men and 62 percent of adult women are overweight. When it comes to obesity, the news is different—there are more obese women than obese men.

    The landscape when it comes to who’s more obese seems to be changing, however. The rate among adult women is about 33 percent and has stayed relatively steady for several years. And although there are fewer obese men—the current rate is 31 percent—that number is on the rise. For example, in 1999 only 27.5 percent of men were obese.

     Men now make up one of the fastest-growing groups of weight gainers in our society (children are another). Why are men more likely to be overweight than women? While several factors undoubtedly account for the difference, the gender gap when it comes to self-assessment may play an important role.Women are more likely than men to identify themselves as overweight, while men are more likely to remain unaware of the status of their weight.

Let’s Talk!

     Before deciding that losing weight is the right course of action for you, it’s important to assess your risks and realize your weightloss advantages.To explore this area, spend a few minutes thinking about the following questions:
     1. What is your body mass index (BMI)? What is your waist circumference? How do they compare with what the experts say is a healthy weight and waist circumference?
    2. Are you experiencing or at high risk for any weight-related health problems?
    3. Does your weight affect your mood and how you feel about your body?

Wrapping Things Up Excess weight affects the lives of both women and men.

       Being overweight has health consequences affecting both physical and mental well-being. The first step is to separate the definition of an attractive weight from the definition of a healthy weight. The second step is to see how you and your partner measure up when it comes to being at a healthy weight. Based on that reality check, you can make an informed decision about the need to lose weight. And if losing weight is the reasonable answer, be assured that doing so can provide both men and women with significant health benefits and an improved quality of life.
      • A weight that society considers attractive is typically not the same as a weight that scientists consider healthy. Doctors and researchers use a measurement called the body mass index (BMI) to determine weight status. The BMI ranges are the same for women and men. They can easily be calculated using a formula that analyzes height and weight or they can be determined by consulting one of many Web sites. A limitation of the BMI is that it can’t determine whether excess body fat is stored in the danger zone—the belly. Adding waist circumference to the BMI provides a better assessment of whether or not weight loss is needed.
     • Carrying extra weight predisposes both women and men to health problems such as type 2 diabetes, heart disease, hypertension, and infertility. In addition, each of the sexes has a unique set of weightrelated health risks. But the good news is that losing weight—even as little as 10 pounds—can help reduce the risks and/or improve existing health issues.
     • Being overweight has a psychological impact on women and men of all ethnic backgrounds. Women tend to adopt a negative body image earlier in life than men do. Women often feel that they are judged more on their appearance than on their talent or achievements. The typical male experience is different. Men generally start out with a positive body image, but as the years go by and the pounds go up, the body image becomes increasingly negative. And because men are more likely than women to feel that they are judged more on performance and less on appearance, they tend to have fewer negative emotions related to their weight.Before deciding that losing weight is the right course of action for you, it’s important to assess your risks and realize your weightloss advantages.

To explore this area, spend a few minutes thinking about the following questions:
       1. What is your body mass index (BMI)? What is your waist circumference? How do they compare with what the experts say is a healthy weight and waist circumference?
     2. Are you experiencing or at high risk for any weight-related health problems?
     3. Does your weight affect your mood and how you feel about your body

FROM A WOMAN’S VIEWPOINT EXCESS WEIGHT: THE PSYCHOLOGICAL IMPACT

    Race seems to play a role in how women view themselves in relation to their weight. According to the most recent national weight statistics, there are more overweight and obese African American women than white or Hispanic women.Yet despite that fact, studies have found that black women often report being more satisfied with their appearance and tend to prefer a larger body size than women in other ethnic groups.

   Why do African American women seem to have a greater acceptance of a larger body image? Part of the answer may be that African American men are more accepting of them. Studies have found that black men are more likely than white or Hispanic men to accept greater variations in the body size of a woman they consider beautiful.

Excess Weight: The Psychological Impact

      There is no debate; excess weight is bad for your health. But what many women and men don’t realize is that it’s harmful to your mental health, too.The psychological stress of being extremely large affect both genders in similar ways. For starters, overweight people are often unfairly stereotyped as lazy and undisciplined. There’s also evidence that obese women and men may be the victims of discrimination when looking for a job. 

     In addition, studies have found that people who carry extra pounds, regardless of their gender or ethnicity, often have a poor body image and are more dissatisfied with their appearance than people with a healthy weight. As a result of being too heavy, many overweight people often avoid social situations and spend more time alone that do healthy-weight people. While excess weight negatively affects the psychological well-being of both genders, it seems to take a greater emotional toll on women. Studies have found that women are more likely than men to be dissatisfied with their weight and overall body image. And most women’s dissatisfaction with their weight starts early in life and lasts throughout adulthood. 

     Why? The answer lies, at least in part, in our cultural obsession with female thinness. Weight Watchers researchers often hear women say that they feel that others judge them more on their appearance (how thin and attractive they are) than on who they are and what they are capable of doing. Where do women get that belief? The media is a key source. 

     Most of the beautiful women featured in magazines or on the big screen are extraordinarily thin, and for many women, extraordinary thinness becomes their standard of beauty. This seems to be primarily a woman’s issue. In a study in which men and women were asked to evaluate ideal body shapes and assess how they thought their bodies compared with their ideals, men were found to be generally satisfied. In contrast, the women consistently saw themselves as being heavier than their ideal and expressed a desire to be thinner. Unfortunately, this extremely thin waif figure is unrealistic (and unhealthy!) and cannot be achieved by most women. As a result, many women’s self-esteem plummets, and women develop a negative body image—both factors that have been linked to depression. 

     Although body image is primarily a woman’s issue, excess weight affects men’s mental well-being, too. Studies have found that the major difference is that men tend to perceive a negative image of their weight at a later age than women do. Research shows that men typically spend their early years satisfied with their weight and body image. It’s not until later in adulthood, when they’ve often gained a substantial amount of weight, that guys’body image takes a nosedive. In a study that evaluated this phenomenon, researchers looked at three generations of family members (undergraduate students, their parents, and their grandparents). They found that the men’s satisfaction with their body image decreased with age, while the women’s satisfaction remained relatively low throughout the adult years. Why do men appear to have a delayed negative reaction to their body image compared with women? Some research suggests that men are less likely to see themselves as being judged on appearance and more likely to see themselves as being judged on their personal achievements, such as their career title or their athletic performance. As a result, many guys aren’t as bothered by their weight until later in life, when it becomes a health problem. That said, it does appear that men’s perceptions may be changing and the gender gap may be changing when it comes to body image. 

      Over the past few years, guys have been exposed to more advertising campaigns featuring younger male models with sculpted bodies and six-pack abs. Therefore, men’s bodies are under greater scrutiny and there seems to be a growing trend for guys to aspire to an unrealistic ideal Adonis standard. Weight Watchers research has also picked up on this trend. After conducting years of weight-loss research on both men and women, only now do Weight Watchers surveys find that younger men are saying that their primary reason for losing weight is appearance. The reality is that carrying extra pounds has negative psychological consequences. Being overweight often makes both women and men feel bad about how they look and may even lead to depression, especially for women. But there is no need for anyone to despair.The good news is that losing weight can help both women and men look and feel better.There is plenty of research out there to prove it. For starters, losing weight improves perceptions of body image and can alleviate depression. In a randomized clinical trial, researchers found that women assigned to participate in lost significantly more weight and experienced improvement in their body satisfaction, mood, self-worth, and other quality-of-life measures when compared with a control group (who were assigned to an exercise group).

       Another Weight Watchers study found that simply trying to lose weight improved mood independently of the amount of weight lost or the length of the program.Why might that be? The researchers concluded that the psychological benefits of weight-management programs that include group support, as Weight Watchers does, extend beyond the number of pounds people lose. Finally, while losing weight can bolster body image, keeping the weight off may offer even greater psychological benefits. In a study of people in the National Weight Control Registry (a database of women and men who have lost at least 30 pounds and kept it off for at least 1 year), more than 85 percent reported that their quality of life, mood, and self-confidence had improved since losing weight. So the take-away message for women and men is that taking weight off and keeping it off are linked to greater feelings of happiness.

FROM A MAN’S VIEWPOINT EXCESS WEIGHT AND HEALTH: RISKY BUSINESS

As with women, there are some weight-related health problems that specifically affect men. Losing weight is essential if guys want to reduce their risk. For example, being overweight increases the likelihood that men will develop prostate cancer, and obesity is associated with an increased risk of death from prostate cancer. And the higher a man’s BMI, the greater his chances of developing gout. A twelve-year study involving over 47,000 men found that men who gained 30 pounds or more as adults were more likely to suffer from gout. However, those who lost 10 pounds or more since the beginning of the twelve-year study reduced their risk of developing it.

FROM A WOMAN’S VIEWPOINT EXCESS WEIGHT AND HEALTH: RISKY BUSINESS

While women and men share health risks for certain diseases, a few weight-related health problems are unique to women. Losing weight appears to be one of the key ways for women to beat the health-risk odds and overcome those problems. For example, polycystic ovary syndrome (PCOS) is a condition that can interfere with a woman’s ability to conceive, and it’s been linked to obesity. Since studies have shown that losing weight can improve fertility rates, medical experts recommend weight loss as the first line of treatment for PCOS. In addition, obesity is a risk factor for gestational diabetes. Studies have found that even a modest weight loss of 10 pounds can significantly reduce a women’s risk of developing gestational diabetes. Obesity and adult weight gain are also well-established risk factors for post-menopausal breast cancer. In an analysis of a large group of women in Iowa, researchers concluded that preventing weight gain during the childbearing years or, in the case of overweight women, the combination of losing weight and maintaining a healthy body weight during those years, reduces the risk of being diagnosed with breast cancer later in life.

EXCESS WEIGHT AND HEALTH: RISKY BUSINESS

   While women and men share health risks for certain diseases, a few weight-related health problems are unique to women. Losing weight appears to be one of the key ways for women to beat the health-risk
odds and overcome those problems.

   For example, polycystic ovary syndrome (PCOS) is a condition that can interfere with a woman’s ability to conceive, and it’s been linked to obesity. Since studies have shown that losing weight can improve fertility rates, medical experts recommend weight loss as the first line of treatment for PCOS. In addition, obesity is a risk factor for gestational diabetes.

   Studies have found that even a modest weight loss of 10 pounds can significantly reduce a women’s risk of developing gestational diabetes. Obesity and adult weight gain are also well-established risk factors for postmenopausal breast cancer. In an analysis of a large group of women in Iowa, researchers concluded that preventing weight gain during the childbearing years or, in the case of overweight women, the combination of losing weight and maintaining a healthy body weight during those years, reduces the risk of being diagnosed with breast cancer
later in life.

Diabetes

Diabetes - a disease of the endocrine system, which is due to a lack of the hormone insulin. He is responsible for ensuring that the blood was a fixed number of sugar - and no more. For if the blood glucose accumulates a lot, it has a detrimental effect on the entire body - there are problems with the vessels of the eyes, internal organs, legs. Suffers metabolism, immune system and even sex drive. But to identify this condition need to go, in fact, only one analysis. And after that, once is enough to assign treatment to disease is no longer bother you.

If your fasting blood glucose is too much, so the pancreas produces enough insulin, or the body's sensitivity to this hormone is reduced. A high glucose level - one of the first signs that help doctors suspected something was wrong and to help the person before something serious happens.

How to help the glucose does not go away from the body.
If a person went to a doctor immediately, the excess sugar in the blood begins to complications to a particular organ. For different people, these bodies may be different - for example, one person initially as kidney problems (and pathological changes in them start at the very beginning of diabetes!). The other - with the eyes, the third has some problems with blood vessels feet. A careful study of the doctor is necessary in order to see these changes begin and begin treatment to help this body to cope with the problem.

Endocrinologist influences the root cause of the disease - the lack of insulin, and, as a result, high levels of glucose. Hormone deficiency can be very different expression: depends on how hard the disease occurs and how much medication is needed to handle it. In some cases, the patient will need to regularly self-administer insulin, others - to take special hypoglycemic agents, and in the easiest cases - is sufficient to low-calorie diet. Depending on how much sugar rises, your doctor will choose the right drug or combination of drugs to help keep blood glucose at normal levels. Since the maximum amount of glucose in the blood comes during a meal, these drugs should be taken just before meals.

Infertility

Although women and men obviously have different reproductive systems, being overweight or obese can affect fertility for both genders.
Several studies have found that losing weight can help restore fertility and seems to improve everyone’s love life. For women, being overweight can play havoc with the reproductive hormones. Those imbalances can affect menstrual cycles and may lead to infertility.
Obesity has also been connected to women having a poorer response and weaker absorption of fertility drugs. However, weight loss has been shown to improve fertility rates in women, particularly obese women. In one Australian study, researchers put sixty-seven obese infertile women on a lifestyle-based weight-loss program for 6 months.The goal of the study was to determine whether the women could achieve a viable pregnancy, ideally without medication. The results were amazing.

Women in the study lost an average of 22 pounds; sixty of the sixty-seven women whose ovaries were not releasing eggs at the start of the study resumed spontaneous ovulation; fifty-two of the women became pregnant (eighteen spontaneously), and forty-five women gave birth. The miscarriage rate was 18 percent, compared with 75 percent for the same women prior to the weight-loss program.

Obesity can affect men’s fertility as well. A study of 520 men found that as BMI increased from a healthy level to levels indicating that the men were overweight or obese, the sperm count and semen quality decreased. In addition, several of the lifestyle factors that contribute to heart disease are linked to an increased risk of erectile dysfunction (ED). Smoking, being overweight, and avoiding exercise are all possible causes for ED. Conversely, losing weight seems to help obese men reduce their episodes of ED.One study divided into two groups 110 obese men between the ages of thirty-five and fifty-five who did
not have diabetes, hypertension, or high blood fat levels but did have ED.The first group underwent an intensive lifestyle-based weight-loss program, while the control group received general information about diet and exercise. The men in the weight-loss program lost more weight and improved their blood pressure and cholesterol. In addition, about one-third (31 percent) of the men in that group had restored sexual function, compared with only 3 percent in the control group.

Losing weight can definitely help men and women prevent such health problems as type 2 diabetes, heart disease, hypertension, and infertility. The exciting news is that both sexes can reap big health benefits by losing relatively small amounts of weight—sometimes as little as 10 pounds.

Hypertension

High blood pressure affects millions of men and women in America. Several studies have confirmed that losing a modest amount of weight—5 to 10 percent of one’s original weight—can lower blood pressure in both hypertensive and nonhypertensive individuals. For somebody weighing 200 pounds, that means losing between 10 and 20 pounds.

In fact, in some cases losing weight normalizes blood pressure among those who have been diagnosed with high blood pressure. And for those taking medications to lower their blood pressure, losing weight often enables them to lower their dosage or go off the pills completely.

Heart Disease

As we saw earlier, since guys are more likely to accumulate extra pounds around the belly, middle-aged men are at a higher risk of developing heart disease than are premenopausal women. But according
to the American Heart Association, coronary heart disease (CHD) is the single greatest cause of death for women as well as men. In a study that included almost 90,000 women between the ages of thirtyfour
and fifty-nine, being overweight or obese was associated with a significantly increased risk of CHD.A gain of even 9 to 22 pounds during adulthood was associated with a 27 percent increased risk of CHD when compared with women whose weight had remained stable.

Once again, studies have found that small weight losses lead to big improvements in cardiovascular risk factors. Researchers estimate that for every kilogram of weight lost—that’s 2.2 pounds—total blood cholesterol is lowered by 1 percent, LDL cholesterol (bad cholesterol) is lowered by 0.7 percent, and HDL cholesterol (good cholesterol) is increased by 0.2 percent.

Type 2 Diabetes

The link between excess weight and type 2 diabetes is indisputable. Even if a person’s weight was normal from about age eighteen to twenty-two, adding weight as an adult translates into big risks for
developing this life-threatening disease. In a study involving over 37,000 women, researchers found that BMI predicted which women were likely to develop diabetes. Compared with women at a healthy weight, the risk was three times greater for overweight women and nine times greater for obese women. A study that included middleaged men found that even a minimal weight gain of about 61⁄2 pounds per decade produced more than a sevenfold increase in the risk of developing diabetes.
The take-home message for men and women, though, is positive. Although small weight gains increase the risk for type 2 diabetes, it takes only a small weight loss to reduce the risk. In a study involving about 7,000 British men, a mere 4 percent loss in body weight significantly reduced the risk for developing diabetes. So for a man who weighs 250 pounds, getting down to 240 pounds can result in a substantial health gain. A study involving over 100,00 women between the ages of thirty and fifty-five found that compared with women whose
weight remained stable during adulthood,women who gained 11 to 17 pounds after age eighteen had twice the risk of developing diabetes; women who gained 18 to 24 pounds tripled their risk. In contrast, women who lost 11 or more pounds reduced their risk of developing diabetes by at least 50 percent.

Excess Weight and Health: Risky Business

It’s important for women and men to understand that carrying extra pounds can affect their health. But the reality is that men and women often have very different attitudes about weight and health. While
women are usually interested in and concerned about their health and preventing problems, men tend to be less concerned—that is, until they experience a health problem. There’s research confirming that men’s interest in health appears to lag behind women’s.
Weight Watchers studies have found that men are less likely than women to take vitamins, scan the media for health-related information, be concerned about their blood cholesterol level, see their doctor for an annual physical checkup, or believe that a positive mental outlook affects their health.

This lack of health awareness is unfortunate for guys, since being overweight puts everyone at increased risk for health problems.That’s because certain diseases don’t discriminate between the sexes. Four major weight-related problems that affect the health of both men and women are type 2 diabetes, heart disease, hypertension, and infertility.
Women can help guys reduce their risk of those problems by sharing information and helping them see the light—the fact that losing weight will lower their health risks. Here’s an update on the four conditions, along with the many health benefits that weight loss has to offer women and men.

Weight is an issue for both women and men.

At some point everyone with a weight issue must come to terms with the reality of being overweight and how it affects his or her health, physically and mentally.

However, excess weight seems to affect women and men differently, as it did Mike and Ann. Like Ann, women often are better informed about how their weight affects their physical health. And carrying extra pounds causes many women to view their body image negatively.That
view can affect their emotional health, making them feel down or even depressed. Men, however, tend to be more like Mike. Many guys are unaware of how being overweight can increase their health risk for many preventable diseases such as type 2 diabetes, heart disease, high blood pressure, and possibly infertility. But once men personally experience one of those diseases and someone presents them with accurate information about how weight loss can help, they are usually more than willing to take action to solve their health problem.

This chapter will compare and contrast some of the weight-related medical and psychological issues that women and men face when they weigh more than is healthy. Armed with this weighty knowledge, women and men will have a better understanding of what being at a
healthy weight means and how losing weight can have a profoundly positive impact on their lives.

A Word of Caution

Weight Watchers does a great deal of market research. From focus groups to segmentation studies and consumer surveys,Weight Watchers spends considerable time and money keeping a finger on the pulse of people who want and need to lose weight. Generally, companies doing such research keep close tabs on the results in order to maintain a competitive advantage in the marketplace.

Over the past ten to twelve years,Weight Watchers has amassed a lot of market research that has looked specifically at how the genders differ in the way they think about, talk about, and approach weight loss. In fact,Weight Watchers probably has more information on this topic than any other organization in the world. For the first time, the company has opened its vault of unpublished proprietary information and is including it in this book. As a result, what you’ll find is a culmination of clinical and consumer research from which insights and
understanding can be gleaned.
It is important to keep in mind, however, that any research— clinical or consumer—summarizes the findings involving a group of people. The reality is that any group of people is made up of individuals who differ. For example, while the research may have found that women are less likely than men to believe that the most effective way to lose weight is to exercise, that doesn’t mean that there are not some women who believe this they’re just not as common. Based on this limitation, which is part of any research process, it is easy to develop stereotypes and make generalizations that don’t hold true when it comes to individuals. The gender differences explored in this book are based on research findings. Odds are that not all of the findings will
apply to any given man or woman.

It is important to use the findings as a starting point for understanding what separates you from a potential weight-loss partner of the opposite sex.With that understanding, you can overcome communication barriers and together, as a couple, find a common ground that will lead to lasting weight loss.

Different Minds

Men and women are not only different physically; their psychological makeup is distinct as well. The emotional differences between men and women are an area of great interest. John Gray’s 1992 book Men Are from Mars, Women Are from Venus caught the attention of the public, sparking discussions of the inherent differences between the genders when it comes to communication, reactions to problems, and sources of conflict.

Psychologists are not the only ones interested in how the mental processes of women and men differ; a great deal of work is going on in the world of basic science as well. Each year, more and more is being learned about the links between mental processes and physical functions, especially as they relate to neurotransmitters. A paper published in 2006 even theorized that the reason men smile less often than women can be accounted for by the way their respective brains are wired. It is well established that our behaviors in the realms of eating and physical activity are influenced by chemical signals in the brain.

And while not much is known about those signals at this point, it is likely that there are gender differences there as well. As more is learned about how the brain affects mental well-being as it relates to excess weight as well as the likely impact of gender differences, relevant
treatment options are sure to evolve.

The mental aspects of weight and weight loss cannot be overemphasized.
The basic physiology of weight loss is relatively simple—in order to lose weight, fewer calories must be taken in than expended.
But it is the behaviors—eating, exercise, and thinking—that are at the heart of achieving lasting weight loss. There are clear differences between men and women when it comes to weight-loss behaviors, and this book touches on all of them. Of particular interest are the differences
as weight loss relates to how men and women use language.

Different Sexes, Different Bodies

While the fundamental principles of weight loss are the same for both genders—expending more calories than are taken in—the elements that lead to the creation of the caloric deficit that invokes weight loss are not. Indeed, men and women are different; they are biologically different and emotionally different. Because both biology and psychology are integral to successful weight loss, these differences are extremely important.

The physical variations between the genders require little explanation. The body composition—that is, the proportions of muscle, bone, and fat that make up the male and female bodies—of men and women are quite different. A typical man who weighs 154 pounds has 69 pounds of muscle, 23 pounds of bone, and 23 pounds of fat (the rest is organs, body fluids, and the like). A typical woman who weighs 125 pounds has 45 pounds of muscle, 15 pounds of
bone, and 34 pounds of fat. In summary, men are genetically programmed to have more lean muscle mass and heavier bones than women. Conversely, women’s bodies are designed to have a higher fat content.

Technically, the definitions of overweight and obesity are based on the presence of excess body fat (though Body Mass Index or BMI is used to categorize people’s weight status—more on this in the next chapter).
Here, too, the genders differ. Overweight in men is defined as between 21 and 25 percent body fat and obesity is defined as greater than 25 percent. Overweight in women is defined as between 31 and 33 percent body fat and obesity is defined as greater than 33 percent.

Because biologically men are supposed to have less fat and women more fat, even men and women of the same height and weight should have very different body compositions.
Given the physical differences between the genders when it comes to body composition, it’s not surprising that body fat recommendations for men and women are different as well. The recommendation for men ranges from 12 to 20 percent and that for women ranges from 20
to 30 percent.

Given their different body compositions, men have a biological advantage over women when it comes to losing weight.

Weight Loss Research Women's Favors

In the world of medical research, men have traditionally been the guinea pigs. Until the past few decades, almost all research on major illnesses has focused on men. In fact, the male-favored gender gap has been criticized as discriminatory, and critics have suggested that it results in better medical care for men than for women.

Why have scientists tended to focus their research on men? A key reason is that men are simpler to study from a biological perspective. They do not have the monthly and lifelong hormonal fluctuations that women have; researchers need to control for women’s hormonal fluctuations when conducting medical research on them.

There is, however, one area in scientific research in which the vast majority of studies and study volunteers have been women: weight loss.Why? When researchers are recruiting participants for a weightloss study, the majority of the volunteers are women. In general, weight-loss trials that are designed to include both men and women include 80 to 90 percent women and only 10 to 20 percent men. This is due to the fact that men tend to be less aware of their need to lose weight, and less focused on weight loss, than women.


The reality is that there are very few studies of weight-loss treatment involving men only in the published medical literature. In doing the research for this book, only three randomized clinical trials (the gold standard in research) done exclusively on men were found. And in the spirit of full disclosure, the condition being treated with weight loss in one of the studies wasn’t even obesity—it was erectile dysfunction.The total number of men in the three studies combined was less than 300! That’s not even a drop in the bucket compared with the thousands of women who have participated in women-only weightloss studies.

The lack of male-oriented obesity research is unfortunate because it limits the available pool of knowledge on how best to help men lose weight. Just as women used to be treated for heart disease based on treatments that had been proved effective in men, weight-loss treatment
strategies have largely come from studies done on women. Assuming that a man is just like a woman in dealing with weightrelated issues is a mistake. Fortunately, Weight Watchers has a great deal of experience in helping men lose weight.

Weight is not just a Female Problem

The statistics couldn’t be clearer: the world is getting fatter. Twothirds of American adults are now overweight or obese. Men and women, empty nesters, and the newly married—the issue of excess weight touches the majority of households in some way. Clearly, achieving and maintaining a healthy weight are a desire and a need for millions of people.


As the world’s leading provider of weight-loss services, Weight Watchers has over 40 years of experience helping both women and men lose weight with its comprehensive, proven program that focuses on lifestyle modification. In other words, by following a scientifically effective method that teaches people how to lead healthier lives in a realistic way,Weight Watchers members around the world are achieving lasting weight loss.


Over the years, Weight Watchers has learned a few things aboutwhat makes people tick when it comes to weight issues.

One of thelessons that has been most illuminating is the gaps between the sexes. The gender gap on the topic of weight is broader and deeper than that on just about any other health-related issue. Despite the huge negative impact that excess weight has on men and women alike, there has not been much medical or clinical research that has tried to understand the differences in how men and women think about weight, talk about their weight-related concerns, or approach weight loss. This
book examines what is known about women, men, and weight loss. By exploring the differences, it seeks to provide an understanding of how the genders can join forces to lose weight successfully.