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Control Your Metabolism and Lose Weight!

Control Your Metabolism and Lose Weight!

TurboMetabolism.com was created as an online resource to educate readers on the natural process of metabolism in the human body.  Within this website you will find a host of information to help you better understand metabolism, as well as helpful insight for controlling your body’s rate of metabolism.

What is metabolism?

Metabolism is the biochemical modification of chemical compounds in living organisms and cells.  Simply stated, it is the process by which your body burns your dietary intake.  Your body is constantly burning energy, even when you are sleeping.  Metabolism is the means by which your body turns food into energy.

What is a basal metabolic rate?

Your basal metabolic rate is the amount of calories your body burns in a day.  Becoming familiar with your  average basal metabolic rate can help you to balance your dietary intake with how many calories you burn.

What factors determine my metabolic rate?

The primary contributors to metabolic rate are age, gender, fat percentage, and regular exercise.  Children  and young adults have a higher rate of metabolism because of their higher levels of Human Growth Hormone (HGH).  While HGH by itself does not increase metabolism, the process by which it helps the body grow consumes additional calories.  Testosterone also has a positive effect on metabolism.  Because of this, men typically burn calories at a higher rate than women.

What is an energy balance?

Energy balance is the precise point at which your basal metabolic rate matches your caloric intake.  A perfect energy balance means your body is burning the same amount of calories it is consuming.  To effectively lose weight, you would need to either increase your metabolic rate through activity, or decrease your caloric intake through dieting.

How can I control my energy balance?

The simplest way to create a positive energy balance is to increase your exercise regime while controlling your caloric intake.  It is important to note that exercise by itself requires energy, so extreme diets are not advised while beginning an exercise program.  The key is to consume healthier foods that are low in fat and sugar content while maintaining sufficient energy for your body to function optimally.

What alternatives do I have to controlling my metabolism without exercise?

Exercise is a key component to the metabolic balance.  Even simple tasks such as walking or taking the stairs can help increase metabolism.  This website offers additional insights for controlling metabolism through dieting and dietary supplements.  Please reference the articles within the toolbar on the left.

Where can I find more resources on metabolism?

Turbometabolism.com has a number of articles listed in the website that provide additional information on metabolism.  In addition to these articles, please reference our links page, which lists additional web sites and products that concern metabolism and ways to control it.  When seeking advice on medical topics such as metabolism, it is always best to consult a physician before changing your diet or exercise patterns.  Attempts to manipulate your metabolism without the care of a medical provider can be dangerous or even deadly.

Can Foods Increase Metabolism?

Can Foods Increase Metabolism?

By Elena Mauceri

Many foods increase metabolism, and that’s great news. Why? Because you can eat delicious foods AND boost your metabolism at the same time!

The following foods increase metabolism by raising your body temperature. The scientific name for this is “thermogenic” (“therm” means heat, and “-genic” means to create). Some studies show that these foods triple your body’s ability to burn calories for fuel instead of storing them for fat! That’s pretty impressive.

Here are the most well-known foods that increase metabolism.

Cayenne Pepper

This spicy pepper is used in many Mexican dishes, but you can incorporate it into just about any recipe. Its most common form is a powder.

It’s probably most obvious with cayenne pepper that spicy foods increase metabolism by raising your body temperature. So here’s a tip: just use a pinch to achieve its metabolism-boosting benefit, and to ensure that you don’t make your recipe TOO spicy! I use a pinch in my deviled eggs, add it to salsa, and I’ve even made a spicy chocolate sauce for duck that uses cayenne pepper.

Get creative, and you’ll find that this spice adds nice “heat” to many recipes.

Ginger

Ginger provides another way that spicy foods increase metabolism. It is used in a lot of Asian recipes, but I use it in most of my baking recipes, as well as smoothies and fruit recipes. It adds a nice zing to many recipes.

You can use ginger in its fresh (root) form or in powder form. You can find the fresh root in the produce section of your grocery store. Always peel it before you use it. Just break off a 1 to 2-inch piece, and use a paring knife or peeler to remove the skin. Then you can either grate it or slice it. If you grate it, try adding it to smoothies or salad dressings.

Cinnamon

This spice can be used in just about anything sweet, but it also adds an exotic flavor to savory recipes.

Recent studies have shown that cinnamon helps to control insulin levels, which directly affects whether your body stores or burns fat.

You can be quite creative with this spice, and you’ll find that you’re adding it to everything! Try putting about 1/2 a teaspoon in your coffee grounds before you brew the coffee. Sprinkle it over ice cream, or over your toast. I create a mix of cinnamon and stevia powder and use that for my toast and lots of other sweet treats.

Foods that Increase Metabolism by Detoxing

There are also other foods that increase metabolism by cleansing toxins from your body. A detox diet will accomplish this very well. In a detox diet, you will eat primarily vegetables, plus certain fruits and herbs that encourage the elimination of toxins.

By cleansing your body of toxins, you allow your natural metabolism to return to its proper level.

Most detox programs last for several weeks (some even longer!), which makes it difficult to stick with the program that long. The ideal length for a detox is about a week. Most people can stick with a restricted diet for that long.

Want to lose up to 7 pounds in 7 days, have more energy and feel more relaxed than you have in years? Go to http://www.powerfulweightlosssolutions.com to get your FREE copy of The 7 Day Detox Diet & Cookbook, a highly effective, brief detox diet that will do wonders not only for your metabolism, but also for your overall health and energy levels.

Nutrition and Metabolism Disorder

Nutrition and Metabolism Disorder

By Terje Ellingsen

What is the relationship between intake of nutrition and metabolism disorder? Is slow metabolism the cause of my overweight? Are there any types of nutrition that can speed it up? Could a pill speed it up?

There are many myths and misconceptions about metabolism. The idea that a low metabolic rate is always responsible for excess weight is one of them. Another is that a slower-than-average metabolism, means you’re destined to be obese.

What is metabolism?

Metabolism is the rate at which your body breaks down the nutrients in food to produce energy. A person with a “fast” metabolism, for example, utilizes calories more quickly, in some cases making it easier to stave off excess pounds.

Your metabolism is primary determined by your body composition: the more total fat-free mass you have the higher your resting metabolic rate will be.

Other factors that determine your metabolism is

  • heredity
  • hormones such as thyroid and insulin
  • stress
  • calorie intake
  • exercise
  • medications
  • Your baseline metabolism is determined at birth.
  • When you’ve passed the age of 30 and without exercising, the metabolism decreases with the age.
  • However, you can increase your metabolism to a certain extent by exercising and building lean muscle.
  • Each time you significantly reduce calories to lose weight you’ll experience a temporary decrease of 5-10 percent in metabolism.

Workouts for increasing your metabolism

  • A high-intensity cardio workout that really increases your heart rate will make you lose the most calories and represent the most significant short-term metabolic booster; between 20 and 30 percent. However, it won’t have a permanent effect on your metabolism. After your workout, your metabolism will return to its previous level over several hours–but you’ll continue burning extra calories in the meantime.
  • Though weight training is the most effective way to build and preserve your lean muscles, the muscle influence on metabolism is pretty slight. Each pound of muscle gained, can raise your metabolism up to 15 calories per day.

Can certain foods affect your metabolism?

  • Most of the scientific research reports that the type of food you eat has no significant impact on your long term metabolism rate. So fats, proteins and carbs seem to affect metabolism similarly.
  • Scientific data also tells that protein can slightly increase metabolic rate, but only temporarly.
  • The more calories you cut, the lower your metabolism rate will drop. An extremely low-calorie diet with fewer than 800 calories a day could cause your metabolic rate to decrease by more than 10 percent.
  • It is not what you eat but how much you eat what really matters. For a safe,sustainable weight loss, the average person shouldn’t eat less than 1,200 calories a day.
  • Spicy foods, such as chili peppers and curry can increase metabolism, but not enough to have a weight loss effect. It’s too small and short-lived.

Pills and Supplements

  • No pills or supplements have proven to increase metabolism enough to help you lose weight.
  • Some pills, have been shown to lower metabolism, and thus cause a weight gain. Examples of such pills are those used to treat depression and bipolar disorder.

Find out your daily calorie need

For losing one pound of body fat a week, you must create a deficit of 500 calories a day. The most reasonable way to do that, and thus avoid a big metabolic decrease, is through a combination of exercise and diet. You could for example eliminate 2.50 calories from your diet, and add enough activity to burn an extra 250.

Here is how you do it:

Determine your basic metabolism rate or RMR

1 RMR = 655 + (9.6 X your weight in kilograms*) + (1.8 X your height in centimetres**) – (4.7 X your age in years)

2 Factor in your daily activity: Multiply your RMR by the appropriate activity factor:

  • If you have little or no activity: RMR X 1.2
  • If you are performing light exercise 1-3 days a week: RMR X 1.375
  • If you are performing moderate exercise 3-5 days a week: RMR X 1.55
  • If you are performing strenuous exercise 6-7 days a week: RMR X 1.725
  • If you perform very strenuous daily exercise, sports or physical job or training twice a day: RMR X 1.9

3 Your final figure represents the minimum number of daily calories that you need to maintain your current weight.

Notes:
(*) Your weight in kilograms = your weight in pounds divided by 2.2.
(**) Your height in centimeters = your height in inches multiplied by 2.54.

About the Author

Terje Brooks Ellingsen is a writer and internet marketer. He runs the website 11-Weight-Loss.net. Terje enjoys to give advice and help people to burn fat with weight loss products and workout.

Metabolism Fat Burning Basics

Metabolism Fat Burning Basics

by John Furnem

Admiration of the extra thin has become a part of the global culture, magazines and newspaper articles are almost at the point of promoting diets and fitness and burning fat tips to help us to keep our weight down. While it is true that keeping a regular workout routine and exercising has been proved to reduce body fat it is still possible for a person may have excess weight Before starting to use some kind of method to reduce fat it is better to make sure you know what you are doing and what are the reasons for the excess fat. In some cases, it is obvious that focusing on burning fat rather than reducing the intake of the real offender is not going to be effective in helping to lose weight.

Some lucky people never seem to have trouble maintaining an ideal weight, almost without any special effort, while others have to continually struggle trying to shed their extra pounds. If two people are eating identical foods and taking the same amount of exercise, there has to be a difference in the way that their bodies deal with the fat intake. And surprisingly enough – there is a difference. One person can have a higher metabolic rate than the other person does, meaning that there can be a significant difference from one person to the other, even if identical. Specifically, it is their fatty acid metabolism that is the key factor. Quite simply, their body is more effective at breaking down the fat intake from their diet into other products that the body needs and the fat is not retained as excess weight.

The first thing that you will want to considering doing is to increase your overall metabolic rate that may included these fatty acid metabolism. The most successful method for the majority of people is to increase the amount of regular cardiovascular exercise that you take. This is especially important as you get older because your natural metabolic rate slows down. Any effective cardiovascular exercise raises the heart rate. These include cycling, swimming and fast-paced walking. Just thirty minutes a day taken three times a week can have a huge impact on your body’s metabolism.

You should not count only on increasing the metabolic rate that is going to lead to weight loss. Everyone has a base metabolic rate that continues even when he or she is sleeping. There is another factor that needs to be taken into consideration and that is the amount of calories that you consume. The body does need some calories in the form of fats to enable the body to convert them into other products, but as already mentioned, too many can be stored as excess fat and this translates into excess weight. Therefore, to help achieve and maintain your ideal weight, you need to restrict your calorie intake and increase your fatty acid metabolism to ensure that your body is burning fats at its optimum rate.

Metabolism is the driving force behind our fat burning process, to understand metabolism is to know more about weight gain and loss. Learn more and understand Metabolism Burning Fat Facts.

Metabolism – The Energy Generator Factor

Metabolism – The Energy Generator Factor

By Nilutpal Gogoi

The keyword metabolism has its roots in the Greek term connoting overthrow or change. Metabolism refers to a multifaceted biological and biochemical process. All organisms must under metabolism to survive. Metabolism involves the cells and the living organisms in our body. Metabolism metamorphoses the compounds that are basically chemical in nature. It was way back in 1614 that details of the maiden experiments (under controlled state) were brought out in black and white. It was Santorio Santorio’s tome Ars de statica medecina.

Immediately after the publication, he became famous across Europe. In the book Santorio explains in detail his series of pain-staking and time-consuming experiments. First, Santorio used a steelyard balance. Next, he suspended a chair to it. Then, he sat on the chair and had the weight taken and recorded during several stages. The situations were prior to having a meal and again after finishing it; while sleeping; as well as when he was working, having sex, and even while undergoing a fast. What is more, Santorio recorded his weight when he was deliberately not taking any alcohol and above all as he was excreting. The findings were startling. Santorio discovered that he lost the lion’s share of the food that he taken in perspiration that was insensible (perspiratio insensibilis). Metabolism engages a complex set of intricate methods like anabolism, catabolism via the metabolic pathways. Anabolism is that progression when complex molecules (basically organic) undergo biosynthesis. Catabolism is the breakdown of these molecules. Metabolic pathways are the procedures taken by the enzymes in pre-determined sequential mode. Total metabolism points to an organism’s biochemical processes. Cell metabolism means the chemical moves within each cell.

Metabolism has been classified into carbohydrate metabolism, fatty acid metabolism, protein metabolism, and nucleic acid metabolism. Carbohydrate metabolism proceeds via several pathways to control our sugar levels, degrade the sugar, and convert these items into different metabolites so that our bioenergetic processes keep on functioning smoothly. Here’s an overview of how the process gets going within our liver. Glycogen, a polysaccharide, is broken down in the liver. This polysaccharide is transformed as glucose, and then mixed with our blood. Mentionably, prior to the releasing of the glucose into the blood system Carbohydrate metabolism breaks down glycogen into the ion, glucose phosphate. This ion has the potential to even destroy the blood cells. Hence, Carbohydrate metabolism takes the necessary precautions by taking the help of an enzyme which gets rid of the phosphate, and thereby ensures that only pure glucose is released into the blood. This enzyme is located within the endoplasmic reticulum membrane.

Fatty acid metabolism biologically produces energy from the carbon and fatty acid sources that we take. Fatty acid metabolism takes place via a two-fold process, viz., catabolic and anabolic. The former produces primary metabolites as well as energy from the fatty acids. The latter gives birth to vital molecules again from those fatty acids. Therefore, fatty acids are vital compositions of our body system. Fatty acids like proteins or carbohydrates and Triglycerides are also necessary to modify the proteins. The steroid hormones are also extracted from the fatty acids. Two fatty acids are stored in each cell membrane composed of phospholipids. Protein catabolism breaks down the proteins and transforms them into the important amino acids. These amino acids are then used to create more such acids as per the Krebs Cycle.

The transformed amino acids and other simple compounds are then allowed to enter plasma membrane. It is within the membrane that protein metabolism mixes them with ribosomes and RNA ribonucleic acids. Thus, protein metabolism takes forward the complex polymerization process and changes the broken down amino acids into proteins that are virtually the energy generators of our body.

Nucleic acid metabolism produces the necessary inputs that generate energy. Nucleic acid metabolism is similar to the synthesis process of lipids and polysaccharides. Nucleic acid metabolism forms the proteins and nucleic acids from their primary raw blocks. First, the process eliminates the inorganic pyrophosphate and carries forward a very complex process to form the nucleic acids from nucleoside triphosphates.

Nilutpal Gogoi is a writer and a freelance journalist having more than 18 years of service in several audio-visual and print media reputed organizations in North East India. For more information log on to http://www.healthinesssite.com/

Understanding Metabolism and Weight Loss

Understanding Metabolism and Weight Loss

By Peter Cullen

Metabolism. There isn’t perhaps a more frequently used word in the weight loss (and weight gain) vocabulary than this. Indeed, it’s not uncommon to overhear people talking about their struggles – or triumphs – over the holiday bulge or love handles in terms of whether their metabolism is working, or not. Doctors, too, often refer to metabolism when they try and explain why starvation and water-loss diets aren’t scientifically or medically responsible; since, they do not influence or take into account metabolism (there’s that word again!).

So, for all of the usage that this rather daunting and biologically-charged word enjoys in our world, you’d comfortably assume that people understand it, right? Or, at least, they have some fundamental information when it comes to how to speed up their metabolism, right? Wrong!

Regrettably, many people simply don’t understand the concept of metabolism and metabolic change. This, equally as regrettably, is hardly their fault. There is so much information floating around out there, much of it over the ‘net or through a ‘friend of a friend who has a personal trainer’?, that there’s bound to be some confusion and conflicting messages.

Furthermore, many people (quite understandably) mistake their own weight gain and loss episodes as a matter of metabolic change. Sometimes this is true, and sometimes it isn’t. For example, there are scientific ways to increase the rate of metabolic change, and thus enable the body to burn more calories. Eating certain foods more frequently is one way to do this. Yet another way to visibly lose weight – at least on a perceived, temporary level – is to sit in a steam room for a few hours. Whereas the former method (eating the right foods) is a real, proven weight loss method through increased metabolic change, the latter method (the steam room) is just temporary because the lost weight is merely water, and will return as swiftly as it ‘melted away’?.

The point to remember here is that some people mistake their own weight loss attempts as being related to metabolic change; and, as you can see with the steam room example, that isn’t always the case.

Another big reason that people don’t have clear, consistent information on this topic is because, unfortunately, there are a lot of food and supplement companies on the market who don’t want you to know fact from fiction. They want you to believe that constantly buying ‘low fat’? foods is going to somehow speed up your metabolism. While, yes, some low fat foods can play a role in an overall eating program that is designed to speed up metabolism, merely eating foods that come from packaging that screams ‘LOW FAT!’? won’t do anything.

In fact, believe it or not, but many people actually gain weight when they eat too many ‘low fat’? products. Many of these products are laden with calories from carbohydrates or proteins (which are still calories and still must be burned off or they turn into body fat).

As you can see, and probably feel from years of trying to unravel this whole metabolic mystery, this is a confusing, stressful, and indeed, potentially depressing situation.

Pete Cullen runs Boost-Your-Metabolism.com where you can read more about metabolism and weight loss. Visit http://www.Boost-Your-Metabolism.com

Ways to Increase Metabolism

Ways to Increase Metabolism

By Andrew Bicknell

The most misunderstood part of any weight loss routine is how the body’s metabolism is often the most crucial factor when it comes to losing excess weight. The human body needs energy to produce energy in order to function properly. This energy is taken in when we eat with the energy coming from calories contained in the food. This caloric energy is then metabolized by the body’s cells and either burned through the daily functions of the body or stored away as fat for future use. The thing to remember is that the body uses an outside energy source, calories from food, to create the energy the body needs everyday. During this process the body also uses energy to create more energy. This is metabolism.

There are several ways to increase metabolism by creating a greater need for the body to burn more calories. Probably the most easiest and well known is to simply exercise more. Weight training and aerobic exercise increases the demand for more calories simply because the body is using more energy not only during the work out but also post work out.

Building a stronger cardiovascular system with aerobic exercise and adding lean muscle mass with weight training will go along ways towards an increase in metabolism. Not only does lean muscle require more calories even at rest it also helps to increase enzymes in your body that burn fat. Because of the need for a fit body to consume more calories to maintain its current condition there really is no better way to increase your metabolism then through exercise.

One of the misunderstood ways to raise metabolism is through diet. The vast majority of people who go on ‘Diets’? cut way back on their food intake and therefore greatly decrease the amount of calories they consume. What they don’t realize when they do this is that the body reacts to this decrease in calories by slowing its metabolism in order to conserve its energy stores, in this case fat.

It’s the type and amount of calories that are the culprit in most excess weight situations. By cutting calories the body isn’t getting the energy or nutrition it needs. The key is to eat complex carbohydrates such as are found in fruits, vegetables and whole grain breads. It takes more energy for the body to digest and process the calories and nutrients from healthy food then from the more processed and refined foods found on supermarket shelves today. In fact processed foods and refined sugars are the big culprits in the weight gain epidemic found across the country today.

As you can see the way to increase our metabolism is through diet and exercise. Metabolism is our body’s engine. The better we take care of that engine through exercise and proper diet the better our metabolism will run, keeping us lean, healthy and looking good.

For more ways to increase metabolism and for more information about metabolism please click here.

Metabolism – Speed It Up & Lose Weight Fast!

Metabolism – Speed It Up & Lose Weight Fast!

By Sacha Tarkovsky

Every dieter knows there is a plateau phase in their diets, where the metabolism slows down to adjust to their decreased caloric intact. Get out of that plateau and start losing weight again fast by simply boosting your metabolism. Here are 5 tips that can awaken and speed up your metabolism. Follow them and watch weight loss increase! Then, follow the diet tips to keep that weight off!

5 Ways to Awaken the Metabolism

Eating the foods alone below won’t do the whole job, you need exercise. Walking is perfect, and plan to walk at least 1 hour daily.

1. Strawberries, Raspberries and Cherries

Both strawberries and cherries are rich in ellagic acid. This is a powerful anti-oxidant that clears the body of free radicals and and expel body pollutants like alcohol. As an added benefit, they also stimulate mental power.

2. Grapes

All grapes are extremely rich in bio-flavinols. These help to open up your arteries, and your blood runs more smoothly and quickly these are great food for anyone with circulatory problems.

3. All Citrus Foods

Everyone knows that citrus foods are rich in vitamins C. However, they are also rich in Vitamin E. Citrus foods, in addition to boosting your immune system, will act as a liver tonic. When the liver is working better, your metabolism is working better.

4. Forest Berries (such as Cranberries)

Almost all the berries of the forest contain proanthocyanidin. This is a powerful antioxidant that works well on the kidneys and lymph system. When the kidneys are active, so is the metabolism

5. Apricots

A beta-carotene and vitamin C rich fruit, Apricots work well on the lungs (which expel waste products) and extra help if you are still a smoker. When the lungs are working well, the metabolism works better, as there is more oxygen available in the blood for metabolic exchanges. Inclusion in your diet of these 5 above categories will re-start your metabolism and get you back on the path to losing weight.

More Diet Secrets To Keep Weight off long term

The five tips below will now help you keep the weight off

  • Drink Lots of Green tea

Research has proven that if you do nothing more than drink 5 cups of green tea daily, you will burn 80 calories. The Chinese have known for centuries that green tea stimulates the metabolism and therefore burns fat.

  • Eat A Lot of High Fiber Food

No one needs to be told, but a lot of fiber will keep the intestines active, and avoid accumulation of waste products. If you eat just 25 grams a day of fiber rich food, you can expect to lose 5 kilos in a year’s time. Also, include dried prunes in your daily diet. The prunes will insure a cleaner and healthier colon.

  • Drink Iced Water

Can you drink 2 liters a day of iced water? If you can, you know your body will burn 100 calories just to bring the water back to its normal temperature. If you can add a twist of lemon to the water, you can stop hunger pains and help cleans your liver.

  • Hot Chili, Mustard, and Horseradish

They may burn your mouth, but they also help your body’s digestive system work better, even for 2 hours after you eat. The Indians and Chinese understand this, and generally, they are a lean and healthy people.

  • Include Some Low-fat Dairy Products

Calcium rich low-fat dairy products help burn fat around the abdominal area. Calcium-rich food stimulates the release of fat from fat cells, and also helps block its absorption.

So there you have it some ways to get your metabolism sped up to help you burn and keep burning more calories, to knock and keep those extra pounds off.

7 Success Strategies to Boost Metabolic Rate and Burn More Fat

7 Success Strategies to Boost Metabolic Rate and Burn More Fat

By Claire Raikes

Ever heard this statement, “Oh I can’t lose weight, I have a slow metabolism.” Or “She’s so slim, she must have a fast metabolism.” When it comes to weight loss, the word ‘metabolism’ comes up a lot, but few understand exactly what it is, how it works and how a thorough understanding of the metabolism can help us lose weight.

Let’s start, in lay-terms, with what the metabolism actually is…

Our metabolism (or metabolic rate) is the rate or speed at which the body burns, or turns, food into energy (i.e. carbohydrate, fat or protein). It also describes how the body uses fat or protein to make protein, necessary to maintain our lean tissue. Hormones control these intricate processes, particularly the part that determines how much lean muscle we make and most importantly keep!

Confused? You needn’t be – just take on board that your metabolism is simply the efficiency at which your body can use food . Its efficiency can also be improved upon.

So can we change the rate at which we burn food? Is it under our control?

Well, the short and loud answer to that is YES! Sure, we are all different, but the key is to work WITH your metabolic rate, and not against it. By the time you’ve finished reading this article, you’ll know how to ‘rev up’, work with, and keep your metabolism gently ticking over in a higher gear.

Keep the home fire burning!

In YeartoSlim, our virtual weight loss program, we say: Think of your metabolic rate as a fire or flame. It may help to think of this deep in your belly! Ideally, you need that flame flickering gently all day. Now, if a fire is left unattended, and not refueled, it will go out.

It’s the same with eating. Going for hours with no food means your metabolism (or flame) slows right down. When you do finally eat, not only do you run the risk of overeating because you are over hungry, but food is not used or burned as efficiently – rather like trying to re-start a fire by putting coal on it, but with no flame! In the case of your body, more food or calories are likely to be stored – as fat!

So, the first thing to remember about revving up your metabolism is to aim to eat every 3 hours or so, and feed, feed, feed the metabolism! This way you will burn MORE energy (i.e. calories)than your body has been used to, and help you on your way to successful weight loss.

Simple steps to a faster metabolism

Let’s look at the typical eating strategies from 2 different sports; a lean athlete eats regularly to stay lean eg. 5 small balanced meals a day; he knows that’s the best way to burn body fat. A Sumo wrestler on the other hand, eats one huge meal at the end of the day to PUT ON lots of fat. He knows his metabolic rate is at its slowest and much of the excess he eats will be stored as fat.

So… do you want to look like a lean athlete or a sumo wrestler? Work with your body – not against it.

Follow our 7 Success Strategies to Boost your Metabolism and help you burn more body fat.

1. Think like a lean athlete not a sumo wrestler.

2. Aim to eat around every 3 hours or so.

3. Avoid LARGE meals – full stop!

4. Always balance the amount of carbohydrate with protein in your meal – aim for a 1:1 ratio.

5. Avoid carbohydrate-only meals to balance your blood sugar levels effectively.

6. Try exercising before breakfast and take your metabolism to a higher gear for the rest of the day. This could be a 20 minute walk, a home exercise circuit or a swim.

7. Find time in the week (preferably 3 regular slots) to do some resistance training that challenges individual muscles. Examples are weight training, circuit training, Pilates or using a body ball. You will build and keep lean metabolically active muscle tissue, helping you to burn more calories while you are sitting here reading this!

Lucy-Ann Prideaux MSc BSc RNutr and Claire Raikes are co-founders of YeartoSlim, a natural weight-loss eProgram which denounces diets, calorie-counting and ‘weigh-ins’ in favor of sound nutritional education, inspiration and motivation. Sign up now for the FREE MINI COURSE at http://www.YeartoSlim.com.

Finally, the first step-by-step road map to weight loss success. Guaranteed to get you off the dieting merry-go-round!

Power Boost Your Metabolism For Maximum Weight Loss

Power Boost Your Metabolism For Maximum Weight Loss

By Jim O’Connor

How many times have you heard a person say they are overweight because they have a slow metabolism? I hear it everyday! Frustrated weight loss enthusiasts constantly blame a slow metabolism for their weight woes. But is that really the case? True, some people, genetically, have challenged metabolisms, while most others use it as an excuse for why they can’ t lose weight.

Let’s eliminate this excuse by firing up your metabolism to its full genetic potential. While following your best weight loss program, doesn’t it make since to speed up your metabolism to its greatest genetic potential possible?

There are certain tactics available to power boost your metabolism. Some are lifestyle techniques, while others are nutritional tricks. Before I list all of the metabolism boosting tricks, let me explain exactly what metabolism is.

Metabolism is the way your body uses energy, as measured in calories. One way the body uses calories as energy is to sustain vital body functions like heart rate, cell development, breathing, cell repair, and temperature control.This accounts for up to 75% of the calories you burn daily. The other 25% of metabolism is the result of physical activity, digestion and absorption of food. The rate at which your body burns calories is its metabolism.

The following tips below will help you increase your metabolism to it greatest possible potential. However, please be aware that the calories you take in and your activity level play a much greater role in weight loss than metabolism alone. It is best to go through the weight loss battle with your metabolism firing on all cylinders.

Metabolism Boosting Tips and Tricks

1. Increase Your Physical Activity – This is no secret, but really works!Individuals who exercise regularly burn more calories and have more metabolically active, calorie burning muscle mass than those who are less active. Cardiovascular activity boosts metabolism by burning calories,while strength training slows the metabolically active muscle loss in aging people. Both of these activities have shown to increase metabolism immediately after participating in the activity, while the long term results of strength training help burn even more calories 24 hours a day, even while sleeping.

I recommend doing 30 plus minutes of aerobic activity, 3 to 5 days per week, in addition to doing 2 short, 24 hour metabolism boosting strength training sessions each week.

2. Protein Consumption – Some evidence suggests their is a slight metabolic boosting power in higher protein diets versus high carb, low protein diets. Please be aware that the vast majority of weight loss results from decreasing calories, and increasing activity, not by changing the percentage of carbs versus protein in your diet. Very high protein diets have shown to cause potential health challenges.

3. Sleep – Getting 7+ hours of sleep each night may affect hormones that regulate body weight and appetite. In a current, rather large, ongoing study, people who slept less, have a tendency to weight more.

4. Don’t Skip Meals – It is important not to wait more than 5 hours between meals to eat. Waiting longer and skipping them has a tendency to slow your metabolism down, and deprive you of crucial energy. It is also important to rev up your metabolism by breaking the fast at breakfast each and every morning to give you energy, and prevent binging at later meals. Please note: It is also always important to closely monitor your overall caloric intake.

5. Weight Loss Supplements – Certain weight loss supplement which contain a stimulus effect can slightly boost your metabolism. Please note that I am not promoting weight loss supplement to increase metabolism! Some supplements have stimulant properties which increase metabolism by raising the heart rate. Such pills can also produce unwanted side effects like anxiety, heart palpation’s, elevated blood pressure, and insomnia.

I recommend following the first 4 tips in order to tune up your metabolisms engine so you are burning food at the highest rate your body can possibly handle.

For more detailed information regarding weight loss and metabolism visit www.WeightLossAssistant.com, and Wellness Word Multimedia Newsletter at www.WellnessWord.com.

Jim O’Connor – Exercise Physiologist / The Fitness Promoter

http://www.HomeGymMistakes.com

 

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