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Melatonin is a simple molecule derived from the amino acid tryptophan. It is produced by all living organisms. In the human beings, it is secreted from the pineal gland which is a small pea sized gland located in the center of the brain. This gland is outside the blood-brain barrier and therefore melatonin is able to enter the circulation easily. Melatonin is a hormone and the target cells are located in the brain and since it is a hormone, its biological actions are felt only when melatonin binds to specific receptors. Melatonin is also released from the gastrointestinal tract, retina, lymphocytes, bone marrow cells and epithelial cells. But, the melatonin from these cells acts as a paracrine hormone (acting on nearby cells) and has no effect on the brain.

The release of melatonin is photoperiodic in nature. The presence of light inhibits the secretion of melatonin. The release of melatonin starts in the evening and reaches a peak at midnight and thereafter, it falls. Therefore, it has also been called ‘the hormone of darkness’. This secretion of melatonin at night has been observed in both diurnal and nocturnal animals. This hormone is concerned with the regulation of the sleep cycle and has been therapeutically used to induce sleep.

Melatonin is a powerful antioxidant and is therefore, is capable of removing the harmful free radicals produced in the body. Many of the antioxidants like vitamin E do not undergo permanent chemical transformation and are regenerated through repeated cycles of oxidation followed by reduction. However, melatonin is not regenerated after its antioxidant activity and therefore, has been called suicidal antioxidant.

Melatonin may also be concerned regulation of body weight. Studies have indicated that melatonin can prevent weight gain. It is known that as people age they tend to put on weight. One of the reasons for this gain in weight is that metabolism slows down with ageing. It has also been shown that as people age, the melatonin levels drop. Thus, there is a correlation between melatonin levels and body weight. Animal studies have indicated that rats with a mutation in the gene responsible for the production of leptin receptors, show insulin resistance, increased cholesterol levels, weight gain and hypertension. Leptin is the hormone which is responsible for providing the ‘stop eating’ signal at the hypothalamus of the brain. When these rats were treated with melatonin, there was reduction in body weight, LDL cholesterol and triglycerides. At the same time, the HDL cholesterol levels increased.

There are people with the habit of staying up late. This may be due to work pressure or, it may be for watching TV. Another study has shown that people who sleep late tend to put on weight. Such people tend to consume more of fast foods and less of fruits and vegetables as compared to people who go to bed at the normal time. They also like to drink calorie rich beverages. When people stay awake for lengthy periods, they do so in the presence of light. Light inhibits melatonin secretion. Thus, when melatonin secretion is decreased, there is a tendency to eat more, leading to gain in body weight.

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It is a fact we all want to lose weight fast, but most individuals are not implementing the strategies and techniques that are required to shed the pounds quickly. Only a very small percentage of people are seeking the advise and guidance on how to lose weight fast and are putting this knowledge into practice.

There are individuals who “try” to lose weight with innovative products that end up in disappointment or try strange diets that can affect their health. There are others that want to lose weight fast but do not practice what they learn, which is useless. Remember, knowledge alone does not give any results, it is necessary to take action.

Only those who learn and take action do well, which is most important. They can shed the pounds successfully and in record time. Here are some tips you should consider when starting.

Create a database

Many people start a weight loss program without the basic knowledge needed to succeed. For example, they do not know how many calories they need to eat per day, body mass index, blood pressure and even weight! Although it is hard to believe, but many do not know their own weight when starting.

It is also important to know what to do and how to do it. A detailed action plan with every step you make, so that there will be much more mental clarity and motivation to succeed.

Clear and precise plan

Many people who want to lose weight believe that with just hours of exercise they can lose weight. They go to the gym and no doubt spend 1 hour or more on the treadmills, stair climbers or other cardio equipment, or go for a run at the park or load weights.

While it is true that doing so is possible to lose body fat, you will have more positive results if you create a specific plan that suits your needs and meets your end goal.

Consistency

On this issue there is not much to analyze. Few things in life are achieved without consistency and with little effort. If your goal is to lose weight, you need to keep in mind that the target was not achieved in a few days and need to have consistency and patience.

If we enter a new diet or new exercise program and do not see results in days or weeks it is totally normal. The pounds will gradually disappear as long as you follow your diet and exercise. The long-term focus is one of the most important things to consider when starting any diet program.

Diet

An exercise program alone is not enough, and although it can help you lose some weight, you will always achieve more if you follow a good diet and nutrition. The diet being such an important issue, we need to do good research and know what foods you should consume more, depending on your situation.

If you want to shed the pounds, I highly recommend foods that help you lose weight. In addition it is also necessary to eat all different food groups. If you are not sure you may consult a nutrition expert.

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