| CELEBRITY GOSSIP AND TRENDS IN WEIGHT LOSS... |
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Increase metabolism naturally to speed fat loss
Increasing your metabolism beyond its normal rate is the quickest way to succeed in losing
excess stored BODY FAT, this is fact!
If you wish to lose body fat continuously for many months until you reach your target weight,
then work at boosting the metabolism rather than switching from one diet to the next. Don’t
be fooled by any new diet, or any of the crazy claims made by the inventor of any diet
program. All diets generally work by creating a way for us to take in fewer calories than we
require, and, although this is fine at first, there will become a time when fat can no longer be
lost because the body has adapted to that new level of calorie intake. An increased
metabolic rate works better because it automatically reduces your caloric intake even before
you start a diet or decrease daily food intake.
If you are sceptical about this, then just think about a body builder. The majority are super
lean yet they can eat huge amounts of food. Body builders develop incredibly fast and
efficient metabolic rates, and as a result, they never have a FAT problem!
The problem with dieting alone is that many of the diet plans on the market may cause the
metabolism to slow down. A decreased metabolic rate is often the very reason that weight
loss progress suddenly stops. Increasing exercise frequency may still have no effect at this
stage. Plus, reducing food intake further often doesn’t help because there is a net loss of
protein in the overall muscle mass, and this net loss continues to lower your metabolic rate
even further. This is when the body has adapted to the lower calorie intake.
Permanent fat loss will occur if you increase your metabolism before dieting!
It’s a physiological fact that when we lose weight, we also lose protein from our muscles. The
quicker the weight loss the greater the loss of protein. This is simply because there is less
protein eaten when dieting and thus, protein in the muscle must be broken down and used
to provide energy or to create new proteins for our immune systems. Unfortunately, a net
loss of protein will always decrease the body’s metabolic rate.
As protein is eventually lost from millions of cells, it gradually lowers the total lean body
weight. This affects the body composition and lowers the metabolism. Because of this
process, we gradually require fewer calories to maintain body weight. If the current energy
intake is continued, weight loss will eventually stop. In fact, it’s even possible to SLOWLY
GAIN BACK WEIGHT if a dieter sticks to a very low calorie diet!
Metabolism 101
Simply put, metabolism is the process of breaking down proteins, carbohydrates, and fats to
yield the energy your body needs to maintain itself. The rate of your metabolism depends
on the interaction between the number of calories you consume, the number of calories you
burn while eating and exercising, and the calories you burn based on your individual genetic
makeup.
How can you increase your metabolism? Well, there’s not much you can do about your
genes (they only account for a measly 5% of total daily calorie consumption anyway), which
means the best way to rev up your metabolism is to increase your body’s need for energy.
“Your body can burn calories from either fat, protein, or carbs,” says John Berardi, PhD,
CSCS, president of Precision Nutrition, and author of The Metabolism Advantage. “Of
course, you’d rather it burn fat calories, but your body isn’t wasteful; it will burn fat only when
it needs energy.”
One such time is during exercise, but it’s difficult to exercise all the time, especially if you’re
stuck at a desk all day. Luckily, your body requires extra energy at other times, too, such as
during the first hour or two after intense exercise like interval training and weight lifting. This
is called the “afterburn” effect, Berardi says, and it can last for up to 24 hours. Strength
training with heavier than usual weights uses up energy, too -- in order to repair small
(healthy) muscle tears.
And simply being more muscular boosts your body’s energy needs. Each extra pound of
muscle you carry can burn up to 50 additional calories just to maintain itself -- and with no
effort on your part. You can also increase your metabolism by eating foods that require
extra energy to digest and metabolize; for example, protein. Your body burns twice as many
calories digesting high-protein foods as it does foods that are high in carbs or fat, he says.
How Age Changes Your Metabolism
It’s true; your metabolism does slow down with age, but keep reading -- the news isn’t all
bad.
Starting at about age 25, the average person’s metabolism declines between 5% and 10%
per decade, Berardi says, which means that the typical North American loses between 20%
and 40% of their metabolic power over the course of their adult life span.
The good news? A vastly slowed down metabolism isn’t inevitable, he says. It only occurs
because North Americans tend to become far less physically active over the course of their
lives. In fact, research shows that people who preserve their physical activity levels
throughout their lifetime can expect to see only a 0.3% metabolic decline per decade. This is
a huge difference, Berardi tells WebMD -- only a 1% to 2% total drop over a person’s
lifetime.
To increase your metabolism -- and keep it humming -- practice the following habits:
Build some brawn. Putting on just 5 to 10 pounds of lean muscle mass will rev up your
resting metabolism -- the number of calories your body burns to maintain life -- by roughly
100 calories, each and every day, Berardi says.
Burn, baby, burn. Maximize the calories you burn after exercise by integrating high intensity
intervals into your workout. Alternate 3 minutes of moderate intensity running or biking with
30 seconds of all-out effort. You’ll burn another 100 to 200 calories this way, Berardi says,
even while sitting on the couch or lying in bed.
Hit the sack. Skimping on sleep can alter your metabolism, says Sanjay Patel, MD, assistant
professor of medicine at Case Western Reserve University in Ohio. Lack of sleep can
decrease the number of calories your body burns just resting -- performing the basic
necessities of life, like pumping blood, breathing and repairing damaged tissues. According
to Berardi, the rate of calories your body burns at rest represents about 60% to 75% of your
total daily calorie burning, which makes slowing it through lack of sleep a serious roadblock
to weight loss.
Eat often. Berardi recommends eating every 2 to 3 hours. Each time you eat, you stimulate
your metabolism for a short period of time, which means that the more often you eat, the
more you’ll increase your metabolism. Eating every 2 to 3 hours feeds muscle and starves
fat. By eating frequently, you reassure your body that you aren’t going to starve; that food
will always be available. Skipping breakfast, eating only a sandwich for lunch, and pigging
out at dinner, on the other hand, frightens your body into storing fat, just in case your next
meal never comes. Research from Georgia State University shows that people who eat
every 2 to 3 hours have less body fat and faster metabolisms than those who eat only 2 or 3
meals per day.
… But eat right. Frequent eating doesn’t mean snacking, Berardi cautions. Rather than
munching mindlessly, make each mini-meal complete -- with a serving of vegetables and a
healthy source of protein like eggs, chicken, or nuts. Upping your intake of high-fiber foods
like vegetables is one of the best ways to increase your metabolism, says Kristine Clark,
PhD, RD, FACSM, assistant professor and director of sports nutrition at Pennsylvania State
University. Fiber is a non-digestible carbohydrate, but the body tries hard to break it down
anyway, using up energy -- and boosting metabolism in the process. Plus, vegetables are
low in calories, yet high in nutrients -- a huge boon for your weight loss efforts.
The straight-up truth. As for other much-hyped metabolism boosters like green tea, caffeine,
and hot peppers, it seems you’re better off focusing your weight loss efforts elsewhere. A
compound in green tea called ECGC has been shown to elevate metabolism by a small
amount, Clark tells WebMD, but it’s not enough to make a difference in weight. Capsaicin,
the chemical in hot peppers that gives them their heat, boosts metabolism, too, but again, it’
s not a significant enough change to have a weight loss benefit. Caffeine may or may not
aid in weight loss -- as a central nervous system stimulant, it absolutely does increase
metabolism, she says, but studies on its weight effects have had mixed results.
Go fish. EPA and DHA, the omega-3 fatty acids found only in fish oil, may have the power to
dramatically boost your metabolism -- by about 400 calories per day, researchers from the
University of Western Ontario report. Fish oil increases levels of fat-burning enzymes and
decreases levels of fat-storage enzymes in your body. For the best metabolism boosting
benefit, choose capsules containing at least 300 milligrams of EPA and DHA total.
Keep your cool. According to DavidAllison, PhD, professor of biostatistics and director of the
clinical nutrition center at the University of Alabama, in Birmingham, our reliance on modern
appliances like cozy heaters and chilly air conditioners may play a part in the size of our
waists. Keeping ourselves too comfortable reduces the energy we expend to stay warm in
the winter and cool in the summer, Allison says. Plus, both animals and people consume
more food when temperatures are neutral, and eat less when they feel too hot or cold. You
don't need to trash your modern conveniences, of course, but it won't hurt to turn them
down a little -- especially if it means you'll burn calories without lifting a finger.
Let’s get physical. Never sit when you can stand, or stand still when you can walk. Thanks to
desk jobs, family commitments, and a great lineup of must-see TV shows, most of us move
less at ages 30, 40, and beyond than we did during our teens and twenties, Berardi says.
Regular periods of movement -- whether it’s a trip to the office water cooler or a stroll
around the block after lunch -- nudges a sluggish metabolism into gear, lifting your spirits
and obliterating excess fat. MORE TIPS TO HOW THIN PEOPLE STAY THIN, CLICK HERE.
FOR MORE HOW TO'S... CLICK HERE FOR THE INDEX OF HOW TO'S
Increasing your metabolism beyond its normal rate is the quickest way to succeed in losing
excess stored BODY FAT, this is fact!
If you wish to lose body fat continuously for many months until you reach your target weight,
then work at boosting the metabolism rather than switching from one diet to the next. Don’t
be fooled by any new diet, or any of the crazy claims made by the inventor of any diet
program. All diets generally work by creating a way for us to take in fewer calories than we
require, and, although this is fine at first, there will become a time when fat can no longer be
lost because the body has adapted to that new level of calorie intake. An increased
metabolic rate works better because it automatically reduces your caloric intake even before
you start a diet or decrease daily food intake.
If you are sceptical about this, then just think about a body builder. The majority are super
lean yet they can eat huge amounts of food. Body builders develop incredibly fast and
efficient metabolic rates, and as a result, they never have a FAT problem!
The problem with dieting alone is that many of the diet plans on the market may cause the
metabolism to slow down. A decreased metabolic rate is often the very reason that weight
loss progress suddenly stops. Increasing exercise frequency may still have no effect at this
stage. Plus, reducing food intake further often doesn’t help because there is a net loss of
protein in the overall muscle mass, and this net loss continues to lower your metabolic rate
even further. This is when the body has adapted to the lower calorie intake.
Permanent fat loss will occur if you increase your metabolism before dieting!
It’s a physiological fact that when we lose weight, we also lose protein from our muscles. The
quicker the weight loss the greater the loss of protein. This is simply because there is less
protein eaten when dieting and thus, protein in the muscle must be broken down and used
to provide energy or to create new proteins for our immune systems. Unfortunately, a net
loss of protein will always decrease the body’s metabolic rate.
As protein is eventually lost from millions of cells, it gradually lowers the total lean body
weight. This affects the body composition and lowers the metabolism. Because of this
process, we gradually require fewer calories to maintain body weight. If the current energy
intake is continued, weight loss will eventually stop. In fact, it’s even possible to SLOWLY
GAIN BACK WEIGHT if a dieter sticks to a very low calorie diet!
Metabolism 101
Simply put, metabolism is the process of breaking down proteins, carbohydrates, and fats to
yield the energy your body needs to maintain itself. The rate of your metabolism depends
on the interaction between the number of calories you consume, the number of calories you
burn while eating and exercising, and the calories you burn based on your individual genetic
makeup.
How can you increase your metabolism? Well, there’s not much you can do about your
genes (they only account for a measly 5% of total daily calorie consumption anyway), which
means the best way to rev up your metabolism is to increase your body’s need for energy.
“Your body can burn calories from either fat, protein, or carbs,” says John Berardi, PhD,
CSCS, president of Precision Nutrition, and author of The Metabolism Advantage. “Of
course, you’d rather it burn fat calories, but your body isn’t wasteful; it will burn fat only when
it needs energy.”
One such time is during exercise, but it’s difficult to exercise all the time, especially if you’re
stuck at a desk all day. Luckily, your body requires extra energy at other times, too, such as
during the first hour or two after intense exercise like interval training and weight lifting. This
is called the “afterburn” effect, Berardi says, and it can last for up to 24 hours. Strength
training with heavier than usual weights uses up energy, too -- in order to repair small
(healthy) muscle tears.
And simply being more muscular boosts your body’s energy needs. Each extra pound of
muscle you carry can burn up to 50 additional calories just to maintain itself -- and with no
effort on your part. You can also increase your metabolism by eating foods that require
extra energy to digest and metabolize; for example, protein. Your body burns twice as many
calories digesting high-protein foods as it does foods that are high in carbs or fat, he says.
How Age Changes Your Metabolism
It’s true; your metabolism does slow down with age, but keep reading -- the news isn’t all
bad.
Starting at about age 25, the average person’s metabolism declines between 5% and 10%
per decade, Berardi says, which means that the typical North American loses between 20%
and 40% of their metabolic power over the course of their adult life span.
The good news? A vastly slowed down metabolism isn’t inevitable, he says. It only occurs
because North Americans tend to become far less physically active over the course of their
lives. In fact, research shows that people who preserve their physical activity levels
throughout their lifetime can expect to see only a 0.3% metabolic decline per decade. This is
a huge difference, Berardi tells WebMD -- only a 1% to 2% total drop over a person’s
lifetime.
To increase your metabolism -- and keep it humming -- practice the following habits:
Build some brawn. Putting on just 5 to 10 pounds of lean muscle mass will rev up your
resting metabolism -- the number of calories your body burns to maintain life -- by roughly
100 calories, each and every day, Berardi says.
Burn, baby, burn. Maximize the calories you burn after exercise by integrating high intensity
intervals into your workout. Alternate 3 minutes of moderate intensity running or biking with
30 seconds of all-out effort. You’ll burn another 100 to 200 calories this way, Berardi says,
even while sitting on the couch or lying in bed.
Hit the sack. Skimping on sleep can alter your metabolism, says Sanjay Patel, MD, assistant
professor of medicine at Case Western Reserve University in Ohio. Lack of sleep can
decrease the number of calories your body burns just resting -- performing the basic
necessities of life, like pumping blood, breathing and repairing damaged tissues. According
to Berardi, the rate of calories your body burns at rest represents about 60% to 75% of your
total daily calorie burning, which makes slowing it through lack of sleep a serious roadblock
to weight loss.
Eat often. Berardi recommends eating every 2 to 3 hours. Each time you eat, you stimulate
your metabolism for a short period of time, which means that the more often you eat, the
more you’ll increase your metabolism. Eating every 2 to 3 hours feeds muscle and starves
fat. By eating frequently, you reassure your body that you aren’t going to starve; that food
will always be available. Skipping breakfast, eating only a sandwich for lunch, and pigging
out at dinner, on the other hand, frightens your body into storing fat, just in case your next
meal never comes. Research from Georgia State University shows that people who eat
every 2 to 3 hours have less body fat and faster metabolisms than those who eat only 2 or 3
meals per day.
… But eat right. Frequent eating doesn’t mean snacking, Berardi cautions. Rather than
munching mindlessly, make each mini-meal complete -- with a serving of vegetables and a
healthy source of protein like eggs, chicken, or nuts. Upping your intake of high-fiber foods
like vegetables is one of the best ways to increase your metabolism, says Kristine Clark,
PhD, RD, FACSM, assistant professor and director of sports nutrition at Pennsylvania State
University. Fiber is a non-digestible carbohydrate, but the body tries hard to break it down
anyway, using up energy -- and boosting metabolism in the process. Plus, vegetables are
low in calories, yet high in nutrients -- a huge boon for your weight loss efforts.
The straight-up truth. As for other much-hyped metabolism boosters like green tea, caffeine,
and hot peppers, it seems you’re better off focusing your weight loss efforts elsewhere. A
compound in green tea called ECGC has been shown to elevate metabolism by a small
amount, Clark tells WebMD, but it’s not enough to make a difference in weight. Capsaicin,
the chemical in hot peppers that gives them their heat, boosts metabolism, too, but again, it’
s not a significant enough change to have a weight loss benefit. Caffeine may or may not
aid in weight loss -- as a central nervous system stimulant, it absolutely does increase
metabolism, she says, but studies on its weight effects have had mixed results.
Go fish. EPA and DHA, the omega-3 fatty acids found only in fish oil, may have the power to
dramatically boost your metabolism -- by about 400 calories per day, researchers from the
University of Western Ontario report. Fish oil increases levels of fat-burning enzymes and
decreases levels of fat-storage enzymes in your body. For the best metabolism boosting
benefit, choose capsules containing at least 300 milligrams of EPA and DHA total.
Keep your cool. According to DavidAllison, PhD, professor of biostatistics and director of the
clinical nutrition center at the University of Alabama, in Birmingham, our reliance on modern
appliances like cozy heaters and chilly air conditioners may play a part in the size of our
waists. Keeping ourselves too comfortable reduces the energy we expend to stay warm in
the winter and cool in the summer, Allison says. Plus, both animals and people consume
more food when temperatures are neutral, and eat less when they feel too hot or cold. You
don't need to trash your modern conveniences, of course, but it won't hurt to turn them
down a little -- especially if it means you'll burn calories without lifting a finger.
Let’s get physical. Never sit when you can stand, or stand still when you can walk. Thanks to
desk jobs, family commitments, and a great lineup of must-see TV shows, most of us move
less at ages 30, 40, and beyond than we did during our teens and twenties, Berardi says.
Regular periods of movement -- whether it’s a trip to the office water cooler or a stroll
around the block after lunch -- nudges a sluggish metabolism into gear, lifting your spirits
and obliterating excess fat. MORE TIPS TO HOW THIN PEOPLE STAY THIN, CLICK HERE.
FOR MORE HOW TO'S... CLICK HERE FOR THE INDEX OF HOW TO'S
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| The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical advice. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before starting a weight loss and/or exercise regime. If you decide to start exercising after a period of relative inactivity you should start very slowly and consult your doctor if you experience any discomfort, distress or any other symptoms. If you feel any discomfort or pain when you exercise, do not continue. The tools and information on the this site are not intended for women who are pregnant or breast-feeding, or for any person under the age of 18. © 2013 TO DATE Prothinspo, Pro-Thinspo.com LLC, Prothinspo.com and Prothinsposhop.com All rights reserved. "PROTHINSPO" is a trademark of Prothinspo Incorporated. All rights reserved. All content on this website should be considered for entertainment purposes. |