Ashley Burkman, ND The Skinny on Body Fat %


and have stressors of different kinds. The approach to losing weight should be just as dynamic as our own individuality.


W What is Body Fat?


Body fat is a form of stored energy, like a reserve of calories in case of a period of famine. Body fat also produces hormones, helps absorb fat-soluble vitamins, and insulates the body. However, an over abundance of body fat, can negatively impact cholesterol, disrupt the endocrine (hormone) system and be psychologically devastating.


The following explains the importance of body-fat-percentage management and ways to improve your balance.


Forget Calorie Restriction


Drastic calorie restriction basically tells the body that you are under siege in some way. This makes the body go into preserva- tion mode, storing calories as fat and using muscle mass as quick energy. Any athlete knows this is not good news for performance or physique. This does not mean we should overeat to prevent muscle wast- ing, this means we should eat more of the good stuff, vegetables, legumes, nuts, etc. A latte can amp up the calories of any meal but nutrient-dense foods like kale often lack calories. The idea is to let the body know you are nutritionally sound enough to let go of stored energy, i.e., body fat.


Monitoring Muscle and Fat This is what makes monitoring body fat and muscle-mass


percentage an integral part of a weight-loss program. There are several types of devices that can monitor body fat, including scales you stand on barefoot at home and hand-held devices that many gyms have. Even though testing is not always 100% accurate due to varying hydration status or time of day being tested, it is still a rough estimate of muscle and body-fat percentages.


While the dreaded calorie is a part of weight management, it need not be the sole focus. What and how we eat should be the focus.


Timing


Eating small meals every few hours is the best way to keep blood sugar stable. When blood sugar is unregulated, the body is signaled to store body fat, the opposite of what you want when losing weight. Eating protein and fiber can also make a difference


eight management has been debunked from the simple calories-in-calories-out calculation. We, as humans, are dynamic, eat various foods, sleep at varying amounts


in your blood sugar levels. Your physician can monitor your insulin levels periodically to make sure your body is efficiently managing your blood sugar.


Chewing A lot of us are guilty of eating on the run in the car on the way


to work, while multitasking, or the dreaded mindless eating when bored. If we take the time to consciously think about chewing our food, we are less likely to overeat. Slowing down and enjoying a meal allows for the normal satiation signals to reach the brain to help us pump the breaks on food intake.


Detoxification Body fat stores a plethora of toxic junk. Think pollution, includ-


ing foods sprayed with pesticides, impure drinking water and poor air quality. Many of these chemicals are stored in our fat cells. This means when we lose weight and break apart fat cells, we need to address the increased detoxification burden on the body. When the body is burdened with too much sugar, too little movement and chemical overload, a detoxification plan may be a good way to improve a weight loss program. Many detoxification regimens are too low-calorie, again going


back to the body fat/muscle mass balance; this is not a good idea. Also, too little protein during a detox can actually stunt the abil- ity of the liver to detoxify the body, the main organ of cleansing in the body. Therefore, a detoxification program should be done with prudence and advice; not all programs are for everyone.


Hormones


Several hormones in the body need to work in concert with one another to effectively lose body fat. Thyroid hormones, sex hormones like estrogen, progesterone and testosterone, and stress hormones including cortisol, can put a wrench in weight-loss plans when they are not in sync. It is always a good idea to seek medi- cal advice prior to beginning a weight-loss program. In addition, a hormone screen can provide information that will improve your weight-management program. It can be difficult to know exactly where to begin when it comes to a diet regimen—having a team that can support your goals can be helpful. Naturopathic Doctors are trained to take into ac- count the various aspects of weight management from food choices to hormones.


Dr. Ashley Burkman is a board certified licensed naturopathic physi- cian at Connecticut Natural Health Specialists, LLC in Manchester, CT. She is in network with most insurance companies and is now taking new patients. For appointments, please call (860) 533-0179. See ad on page 23.


www.NaturalNutmeg.com 29


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