Category: Weight Loss

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.

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.

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

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

 

Your Metabolism And Fat Loss

Your Metabolism And Fat Loss

By Anthony Ellis

If you know someone that has been trying to lose weight and get into shape, you have probably heard words such as, “I just eat one meal a day to lose weight” or “I’m afraid if I eat, I’ll gain weight” but sadly, this misnomer is why so many people are in the “battle of the bulge”. People all over the world still believe that eating breakfast, or even three meals a day will cause them to gain weight. In truth, as long as they are eating the right types of foods and exercising, then three normal meals or six small meals a day will actually work better with their metabolism than eating the wrong quantities or not eating often enough.

With more than half of Americans over the age of 20 now being considered “overweight”, now more than ever, we need to understand how metabolism works in relation to losing weight. Why risk having a heart attack, a stroke, developing cancer, or diabetes when all you have to do is make a few minor changes and live a healthy life? First, a person’s metabolic rate is determined by the number and size of respiring cells that compromise the body’s tissue, and the intensity of the metabolism in these cells. These two factors combined are what makeup the physiological foundation of the amount of energy (calories) in which a body uses.

Keep in mind that energy cannot be created or destroyed, just changed. As we know, potential energy comes from the foods we eat. When talking about weight loss, there are three components of balanced energy, which include calorie intake, calories stored, and calories expended. The way it works is that if the amount of calories taken in equals the amount of calories being expended (burned), then there is balance and the body’s weight is stable.

On the other hand, if the balance becomes positive, caused by more food being eaten than is burned, energy is destroyed or in better terms, stored as body fat. It is important to remember that you can be eating a diet considered low-fat and still gain weight. The reason is that most dietary fat is stored while the body is burning carbohydrates and proteins for energy. The problem is the when a person gains weight, the increased level of fat becomes stored energy until the calorie balance is negative. For that to happen, the amount of calories burned needs to exceed the number of calories being consumed, no matter what the macronutrient content.

Metabolism is the rate at which the body uses energy to support the basic functions essential to sustain life. This metabolism is comprised of three parts, which include physical activity (20%), Thermic Effect of Food, also called TEF (10%), and Resting Metabolism Rate or REM (70%). Physical activity is the amount of energy your body burns up during normal, daily activities to include housework, recreation, work, exercise, and so on. Obviously, someone that is physically active will burn more energy than a sedentary person will. TEF accounts for the energy used in digesting and absorbing nutrients, which would vary depending on the meal’s composition. When a person overeats, TEF is increased because more food must be digested. Here is where metabolism becomes very interesting and what causes so much confusion.

One pound is equal to 3,500 calories, so let us say a person consumes 3,500 more calories than normal. That individual would not gain one pound because the TED is accounted for but if 3,500 calories were cut trying to lose weight, then TEF decreases since there would be fewer nutrients to process. The result is that with energy expenditure would decrease, meaning that the individual would lose less than one pound in weight. In other words, by cutting out too much food, TEF cannot work as it was designed to do. Now keep in mind that you cannot go around eating a bunch of junk food. After all, the calories you do consume need to be healthy foods but what this does mean is that when you do not eat, you are actually working against your body in fighting weight gain, not the other way around.

Finally, the RMR refers to the number of calories the body needs to run its essential functions, as well as chemical reactions while in a rested state. This aspect of metabolism accounts for the greatest number of calories burned every day. What happens is that if lean weight should be lost because of increased protein metabolism, then RMR decreases. Typically, you would see this happen when a person goes on a very strict diet. In this situation, the body is forced into a negative nitrogen balance, which means a greater amount of protein is lost than what is replaced because of less protein/energy intake. When this imbalance occurs, there is a gradual loss of lean weight, which then lowers RMR.

What happens many times is that dieters will limit the amount of lean weight loss with intense exercise for the muscles to develop a need to maintain more protein. When this happens, the body is forced to use more energy from stored fats. If you want to put your metabolism to work for you, some simple steps can be taken:

* By adding a few extra pounds of lean muscle, the metabolic rate can be increased by up to 200% each day * Remember that lean weight can burn as much as 20 times more calories than fat weight * Regular exercise is one of the best ways to boost metabolism * By eating smaller meals and more often, you can boost your metabolism rate

While you need to eat healthy foods, studies prove that what matters most is how much of a person’s body weight is attributed to fat. Remember, excess fat is what links to major health problems. Therefore, it is important that you maintain a healthy weight but more crucial that you monitor the fat-to-muscle ratio.

For example, a woman standing 5’5″ might weigh only 125 pounds but have a 27% body fat ratio, which is not good. This individual worked hard to diet, while staying involved with aerobics. However, much of what she lost was not fat, but muscle. Even though this weight would be considered ideal for her height, her body fat to muscle ratio is too high.

An excellent way to optimize your fat-to-muscle ratio is by getting involved with weight training in addition to the nutrition and cardio. The benefit is that you know exactly what your ratios are so you can achieve a healthy fat-to-muscle ratio as well as body weight.

Remember, you are in control and need to make the decision to do something good for yourself. Therefore, now is the time to take that control and fight to live a lean and healthy lifestyle.

About the Author: Fitness Consultant Anthony Ellis has helped thousands of individuals lose fat and build more muscle. To read more about his fat loss recommendations please check out his site at http://www.fatlosstips.com

Do NOT follow this link or you will be banned from the site!