After supper walk a mile to burn more Fat!

The old saying, “after lunch rest a while, after supper walk a mile’ may hold good; a recent research, published in the Science Daily, suggests. 

The use of lipids/fats and glucose in muscle depends on the circadian rhythm and may have a role in metabolic disorders like obesity and diabetes. 

The research team performed a number of functional genomics studies that established the link between HDAC3 (Histone Deacetylase3) and the circadian clock. 

In normal mice, when the mouse is awake, the clock in the muscle anticipates a feeding cycle and uses HDAC3 to turn off many metabolic genes. This leads the muscles to use more carbohydrate. When the animal is about to go to sleep and anticipates a fasting cycle, the clock removes HDAC3. This leads the muscles to use more lipid. 

Although these studies were done in mice, the researchers speculate that human muscles most likely will follow the same cycle. The study opens the possibility of promoting body fat burning by increasing exercise activity during the periods in which muscles use lipid, which is at night for people. 

The master clock in the SCN (Suprachiasmatic Nucleus in Hypothalamus) drives circadian rhythms of behavior including the sleep-wake cycle and feeding patterns.

Overview of biological circadian clock in humans. Biological clock affects the daily rhythm of many physiological processes. This diagram depicts the circadian patterns typical of someone who rises early in morning, eats lunch around noon, and sleeps at night (10 p.m.). Although circadian rhythms tend to be synchronized with cycles of light and dark, other factors - such as ambient temperature, meal times, stress and exercise - can influence the timing as well. (Photo credit: Wikipedia)

Circadian rhythms are generated at the cellular level by a self-sustained molecular clock. Exposure to alternating cycles of light and darkness synchronizes the SCN clock, thereby aligning behavior with the solar cycle.

The SCN regulates rhythmic synthesis of endocrine factors, including the release of glucocorticoids, which can potentially synchronize peripheral clocks. Through its effects on feeding cycles, the SCN can also coordinate the timing of peripheral cellular oscillators.

In general, the primary function of clock control of processes is to prepare the cell/tissue for a predictable event before its onset; through regulation of metabolism, circadian clocks likely allow anticipation of daily fluctuations in energy demand and/or nutrient availability (e.g. increased physical activity during the awake phase).

Common behavioral/environmental risk factors for cardiometabolic diseases (e.g. food intake, physical activity, lighting, etc.) are known to influence circadian clocks in a tissue-specific manner, leading to the suggestion that circadian misalignment contributes toward obesity, diabetes mellitus, and cardiovascular disease. 

Losing body fat would be easier by exercising lightly and fasting at night. "It's not a bad idea to take a walk after dinner."

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Tackle Obesity by Modified Eating Habits

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Obesity or overweight can be assessed by what is called Body Mass Index (BMI), dividing body weight in kilograms by body surface area in squared meters. If below 25 Kgms/squared meters, it is normal, more than 30 kgms/squared meters is designated as obese and above 40 kgms/squared meters its termed as morbid obese. Some other methods of assessment, such as waist circumference, hip to waist ratio and skin fold thickness are also employed to assess the status of excessive weight gain and relative risk for development of associated diseases.
Now, over eating may be due to some genetic factors, researchers say. But, skipping breakfast encourages over eating and interval eating, which in turn, are responsible for putting more calorie to body. First fifteen minutes of eating is important in the sense that hurried eating during these period results in excessive intake of food and more calories. Brain takes at least fifteen minutes from starting of eating, to know that glucose is available for utilization, after which, it signals satiety for food, so hunger decreases along with it the rapid intake of food. So, slow eating during first fifteen minutes lessens calorie intake by way of taking less amount of food, yet giving time to brain to know the availability of glucose. Excess calorie gets deposited in the in the body in form of fat. The distribution of fat varies from abdomen, liver, thighs to muscles. Abdominal fat cells are mostly responsible for development of diabetes due to consumption of more insulin for their metabolism. More fibers in diet make bulk of food and restrict excessive food intake, limit absorption of bad fat, increase colon transit time, adsorb toxins, encourage growth of good bacteria; thereby decrease the risk of obesity. Researchers, now say that tongue has taste bud for fat and that is responsible for eating fatty foods. Avoiding refined sugars or what is called as sugars with high glycemic index should be avoided.
Exercises alone may not reduce weight to a desired level. A good dietary planning is also essential. Carbohydrate and bad fats are to be cut down maintaining the protein level at 1 gram per Kilogram of body weight. Monounsaturated and polyunsaturated fats available from oils like olive oil, sunflower oil, soya oil and some other similar oils are good in clearing bad fat. Omega 3 fatty acid mainly found in the fish oil is also helpful.  Some household practices, like drinking lemonade water in the morning may help in slimming. It is said that green tea helps in lowering cholesterol and help slimming.


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