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London, May 7 (ANI): By manipulating the metabolic pathways in the body responsible for converting vitamin A, retinol, into retinoic acid, a team of researchers have discovered a way to turn foe to friend by essentially making white fat take on characteristics of brown fat.

Brown seems to be the colour of choice when it comes to the types of fat cells in our bodies. Brown fat expends energy, while its counterpart, white fat stores it.

The danger in white fat cells, along with the increased risk for diabetes and heart disease it poses, seems especially linked to visceral fat. Visceral fat is the build-up of fat around the organs in the belly.

So in the battle against obesity, brown fat appears to be our friend and white fat our foe.

The findings, by researchers led by Jorge Plutzky from Women's Hospital (BWH) and Harvard Medical School, put medical science a step closer in the race to develop novel anti-obesity therapies.

Retinoids, which are molecules derived from vitamin A metabolism, are responsible for many biological functions. One such function is the control of fat cell development and actions.

A key step in retinoid metabolism occurs with help from an enzyme called retinaldehyde dehydrogenase 1, or Aldh1a1. The researchers saw that in humans and mice, Aldh1a1 is abundant in white fat cells, especially in the more dangerous visceral fat (sometimes referred to as abdominal fat or belly fat).

When Aldh1a1 was inhibited in white fat cells, those cells began acting like brown fat cells. One of the defining characteristics of brown fat is its ability to release energy as heat. Mice with either deficiency or inhibition of Aldh1a1 become protected against exposure to cold.

The researchers saw this classic indicator of brown fat and its ability to generate heat by oxidizing fat (a chemical reaction involving oxygen) in their research.

Especially exciting for the prospects of targeting Aldh1a1 for therapeutic benefit, the researchers found that knocking down expression of the Aldh1a1 gene by injecting antisense molecules into mice made fat by diet resulted in less visceral fat, less weight gain, lower glucose levels, and protection against cold exposure as compared to control mice.

"Brown fat, and mechanisms that might allow white fat to take on brown fat characteristics, has been receiving increasing attention as a possible way to treat obesity and its complications," Plutzky said.

"Although more work is needed, we can add specific aspects of retinoid metabolism to those factors that appear involved in determining white versus brown fat," Plutzky added.

The study has been published in online in Nature Medicine. (ANI)

Fad diets promise a svelte figure virtually overnight; the merry-go-round of weight loss strategies continues unabated and the diet industry grows fatter by selling dreams of thinness but delivering only failure.

If any one of these methods worked, all the others would be put out of business overnight — but the lucrative diet industry shows no sign of slowing down.

There is a huge and continual interest in weight loss and dieting, but if diets don’t work, then what actually is the solution to maintaining a healthy weight and, more importantly, a healthy lifestyle? Here at realbuzz.com we believe we have the answer and in this feature we look at:

• Why fad diets don’t work
• Weight management — the easy way
• Hints and tips to keep trim

The typical diet

As with most things these days, everyone wants rapid results and when looking to lose weight, we’re no different. The problem is that rapid weight loss is unsustainable, as illustrated in the typical regimen below:

1. Begin diet. Calorie intake cut from 3,000 to 1,000 calories per day or even less.

2. Rapid weight loss occurs. After two weeks, weight loss is approximately 3.5kg (8lb).

3. Weight loss slows. After three weeks, total weight loss is either approaching or static at 3.5kg.

4. Metabolic rate slows. To conserve body resources and because the rapid weight loss has included metabolic rate boosting muscle, the body elicits the ‘starvation response’. (Metabolic rate is the body’s calorie burner; the more muscle you have, the faster you burn calories).

5. Weight loss stagnates. Weight loss halts, motivation plummets.

6. Previous eating patterns resumed. Having achieved some weight loss, original eating plan is resumed.

7. Weight increases. To guard against future ‘famine’, the body stores more food as body fat, effectively laying down more reserves as a self-protection mechanism. This is compounded by a lower metabolic rate due to loss of muscle during the diet phase.

8. Significant weight gain occurs. After a few weeks, not only has the lost weight been put back on, but more weight has also been gained overall, resulting in the dieter ending up heavier than before the diet began.

The weight loss solution

If the scenario outlined sounds all too familiar, what is the way forward? The golden rule is to lose weight at a slow rate i.e. not more than about 0.5kg (1 to 1.5lb) per week. Rapid losses are great motivators and desirable but never work in the long term. By losing weight slowly, you will avoid stripping out valuable calorie burning muscle, your losses will be maintained long-term and, most important of all, you won’t suffer the misery that serial dieters endure from continually denying themselves the necessary and correct quantities of food to sustain good health.

Weight loss hints and tips

There are a multitude of strategies that will help and support your weight loss, ensuring that it is consistent and, most importantly, ensuring that what comes off, stays off. Simply follow the realbuzz.com tips below, which will support your new nutrition plan:

Embrace exercise. Any exercise is beneficial. Cardiovascular (CV) training will burn calories at a rate of approximately 100 calories per mile walked, jogged or run. Resistance training will tone and maintain muscle mass which will keep your metabolic rate elevated 24 hours a day, further adding to your overall calorie burn.

Eat breakfast. After fasting all night, kick-start your metabolism with a low-fat breakfast such as porridge. The key benefit is that you will avoid the ‘mid-morning munchies’ — which usually involves consuming high-calorie foods such as chocolate and salty snacks because your body is desperate for a quick energy hit.

Eat small, frequent meals. Your metabolic rate may be raised by up to 15 per cent just by eating a meal. This effectively gives you a metabolic burst to further support your calorie burning strategy.

Don’t neglect protein. Protein further supports the metabolic burst that occurs at meal times and also slows down the digestion process, helping to even out your energy release, thereby avoiding peaks and troughs of energy throughout the day.

Avoid missing meals. A missed meal will tempt you into eating high-calorie foods later, for example; missing lunch because you’re too busy will result in a 3pm dash to the canteen for chocolate because you crave some instant energy. Keep snacking regularly to avoid energy lows.

Ditch the packets. Processed foods (which typically come in packets) are frequently high in calories with hidden fats and sugars — all extremely calorific. Additionally, they are also full of additives and preservatives that your body simply doesn’t need. Try to stick to fresh, unrefined and natural foods wherever possible for a healthy nutrition plan and also fewer unnecessary calories.

Target 500. When looking at weight loss, your target should be a calorie deficit of 500 calories per day, which will equate to 0.5kg (1 to 1.5lb) of fat per week. That loss can be in the form of calories burned (exercise) or calories not eaten (healthy food choices), or ideally a combination of the two. A much greater loss than 500 calories each day is not sustainable, but the figure 500 is a target that is easy to work with and achievable.

Diet? Never diet
It’s a cliché but very true — it doesn’t have to be hell to be healthy. Jumping on and off the ‘diet bus’ is neither good for your health nor your waistline, yet simple solutions are available. By focusing on sensible, whole-food eating, in combination with regular exercise, you will achieve the results you desire, at a sustainable rate, without allowing food to unhealthily dominate your life. Your diet should actually be your nutrition plan for life and built into your life with exercise, which is the optimum way to manage your weight effectively. Diet? Never diet.

Motherhood – arguably the most challenging, stressful, fulfilling, frustrating, thankless, glorious and important job in the world! And like any other job, a mom needs to be in top shape to give the best to her work. So along with looking after the well-being of everyone else in the family, don’t forget to ensure that you are healthy and happy as well.

Top 10 health tips for busy moms

Here are the top 10 health tips for all you busy mothers out there. Follow these so you may continue to do the great job you’re doing already.

1. Make yourself a priority. You’ve probably heard this repeated a lot. And yet most moms continue to keep putting themselves last on their to-do lists. Be it relaxing, eating, exercising or socialising, it’s important to make time for yourself. After all, only when you’re physically and mentally healthy can you give your best to your family.

2. Exercising tips. Regular exercise is important, there’s no argument there. However taking the time to exercise can be difficult for a busy mom.
   (i) One tip is to set a specific, achievable goal for yourself. For instance, you may decide that you want to walk for half-an-hour 4 times a week. Now you have a set goal that’s also very achievable.
   (ii) Another tip is to exercise whilst doing something else. (All you multi-tasking moms will like this!) So if you’ve taken your child for a karate class, don’t just wait in the lobby. Use this half an hour to take a power walk in the street or in a park close by.

3. Food and you. Most moms have a less-than-ideal relationship with food and with all that effort they put into feeding their kids, they either eat too little or too much.
   (i) One rule you absolutely must follow is to never finish up the food your child has left. Eating the food left over on your child’s plate is a very common phenomenon and this leads to the mom eating double and gaining unnecessary weight.
   (ii) Mornings are an especially busy time with breakfast being cooked and lunch boxes being packed and often mothers end up skipping breakfast themselves. Make sure you sit down and eat a healthy breakfast; you could even pack it and carry it to work if that’s easier, but do not miss breakfast.
   (iii) When it’s time to feed your child dinner at the end of a long day, it’s a good idea to finish your meal first. Trying to feed a fussy child on an empty stomach will only make you irritable and impatient. Eat first and you’ll find you’re way more patient and energetic to tackle any challenges the dining table may throw up.

4. Sleep time. Just because you’re a mother now doesn’t mean you need less than 6-8 hours of sleep every night. Prioritise and cut out some activities if you must, just do whatever it takes to get the required amount of sleep.

5. Moms and stress. Stress is inevitable, but there are ways you can minimise it.
   (i) One tip is to keep expectations reasonable. Your child comes with his or her own set of talents and strengths. Do not expect unreasonable feats from your kids.
   (ii) Never compare your kids with others. It doesn’t matter if your sister-in-law’s daughter started walking 17 days before your own! Your child has qualities that she doesn’t and it’s best not to get into any comparisons.
   (iii) Quit the guilt. It’s OK to make mistakes. Everybody does! Don’t waste precious moments with your child feeling guilty about what you did or didn’t do. Just do the best you can and shower your kids with love.

6. Ask for help. They say it takes a village to raise a child. What that means is that you cannot do it solely on your own, and there’s no shame in getting help. Involve your husband, your mother, your neighbour, your nanny; nobody will think any less of you and you will be a happier, healthier woman through it all.

7. The supermom myth. Any mom will tell you – you cannot do everything. So stop worrying about trying to bring up children, while keeping a perfect house, having a successful career, looking like a supermodel, cooking like a pro and doing everything you used to before you had your child. It’s OK to have that pile of newspapers in the corner. You’ll get to it when you can.

8. Take a break from being a mom. Every once in a while it’s essential to take a break from kids and diapers and school admissions and homework. Call up a friend or go out and have an adult conversation. Discuss politics or fashion or indulge in a good old gossip session. You’ll feel rejuvenated and look forward to going back home to the kids

9. Physical pampering is important. A day at the spa or beauty salon does a lot to revive a tired mom’s spirits. You get a break, look better and it takes your mind off the stress of parenting.

10. Enjoy motherhood. It’s a great time full of challenges and triumphs and the most important thing is to enjoy it. All moms will tell you that it goes by really fast and when you look back at this time, you should remember all the laugher and fun you had.