Adiponectin (a hormone produced in and sent out from your fat cells)
can decrease inflammation, boost your metabolism and fuel overall fat
loss when high levels of it are maintained in the body.
Even though
it’s made by fat cells, adiponectin actually helps us lose fat by
improving how our body processes glucose and insulin from the food we
eat. You can think of it as the ultimate
fat-loss friend since it’s produced by fat, but can also help to burn
it up! Here are a few recommendations to keep your levels up in order to
keep your weight down.
1. Don’t kick the coffee habit
It’s
true. Regular coffee consumption has been linked to an increase in
adiponectin levels and a reduction in pro-inflammatory cytokines, which
could boost weight loss and reduce inflammation levels. In fact,
habitual coffee consumption was associated with high adiponectin levels
in a 2011 study of Japanese males. The study found that coffee was more
successful than green tea in boosting adiponectin levels.
Bottom line: Choose organic, fair trade coffee and enjoy a cup early in the day for best results.
2. Bump up fat to lose fat
I’ve mentioned this before and it’s worth reiterating: fat begets fat meaning you need to take in healthy fats to shed fat.
Research published in Diabetes Care found that replacing saturated fat
with monounsaturated fat resulted in increases in fasting adiponectin
levels (remember, more is better). Research also shows that
monounsaturated fat reduces belly fat and decreases post-meal reduction
in adiponection while on a higher-carb diet.
Bottom line: The great
news is that these are the tastiest fats to eat! They include avocados,
nuts, olive oil and olives. You also don’t have to stick to just topping
your salads with olive oil – try avocado oil or macadamia nut oil
(which can also be used when cooking on high heat).
3. Unleash the yoga mat
As we age, our risk for insulin resistance increases. We’re more prone
to belly fat and reduced lean muscle mass, which leaves us burning fewer
calories than we did in our more youthful days. The more fat tissue you
have, the lower your adiponectin levels, which perpetuates the cycle of
insulin resistance and belly fat.
The great news is that yoga’s
been shown to reverse this in post-menopausal women. Researchers found
that yoga improved adiponectin, cholesterol levels, and metabolic
syndrome risk factors.
Bottom line: Whether it’s in a class, or at home, try to get one or two sessions in per week.
4. Sprinkle on some turmeric
Turmeric (also known as curcumin) fights inflammation, which, at high
levels, contributes to weight gain. As well as working at the fat cell
level, turmeric increases adiponectin production, improving your insulin
sensitivity.
It works by reducing the hormones in your fat cells
that cause inflammation (primarily resistin and leptin) and boosts
adiponectin, which helps control appetite.
Bottom line: If you
prefer supplements, take one to two capsules on an empty stomach (30
minutes before a meal or two hours after one). If you experience
heartburn, take it with food instead.
5. Reduce your belt size with safflower oil
Researchs shows that one and a half tablespoons of safflower oil —
which is high in an omega-6 compound known as linolenic acid – a day can
lower cholesterol, balance blood sugar levels and reduce trunk fat in
postmenopausal women by virtue of it’s positive effects on adiponectin
levels. In the study, 16 weeks of supplementation with this super-oil
also had another unanticipated side effect –.
As an added bonus, you can add a little safflower oil to your conditioner to moisturize your hair and nourish hair follicles.
