BOOSTING THE METABOLISM

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BOOSTING THE METABOLISM

January 13, 2017 brisbanebooty
BOOSTING THE METABOLISM

 

We all know how important being in a calorie deficit is to lose weight. It is the bee’s knees, you can’t do it without going under your metabolic rate. So I have compiled 10 ways that you and your family can boost your metabolic rate to make it easier for you to stay under your daily calorie amount and speed up the fat burning process.

 

1. EAT ENOUGH
You need to cut calories to lose weight. But going too low delivers a double whammy to your metabolism. When you eat less than you need for basic biological function (about 1,200 calories for the average women), your body throws the brakes on your metabolism. It also begins to break down precious calorie-burning muscle tissue for energy. Eat just enough so you’re not hungry, a 150-calorie snack midmorning and midafternoon between three meals (about 430 calories each) will keep your metabolism humming.

 

2. REV UP IN THE MORNING
Eating breakfast jump-starts metabolism and keeps energy high all day. It’s no accident that women who skip this meal are 4 1/2 times as likely to be obese. If nothing else, grab a yogurt. Or try oatmeal made with fat-free milk and topped with nuts for an essential protein boost.

 

Caffeine is a central nervous system stimulant which means your daily caffeine hit can rev your metabolism 5 to 8%, about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.

 

Research shows that some fiber can rev your fat burn by as much as 30%. Studies find that women who eat the most fiber in foods gain the least weight over time. Aim for about 25 g a day, the amount in about three servings each of fruits and vegetables.

 

Research shows that some fiber can rev your fat burn by as much as 30%. Studies find that women who eat the most fiber in foods gain the least weight over time. Aim for about 25 g a day, the amount in about three servings each of fruits and vegetables.

 

German researchers found that drinking 6 cups of cold water a day can raise resting metabolism by about 50 calories daily—enough to shed 2-3 kgs in a year. The increase may come from the work it takes to heat the water to body temperature.

 

German researchers found that drinking 6 cups of cold water a day can raise resting metabolism by about 50 calories daily—enough to shed 2-3 kgs in a year. The increase may come from the work it takes to heat the water to body temperature.

 

6. ALWAYS INCLUDE PROTEIN
Your body needs protein to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Research shows protein can up postmeal calorie burn by as much as 35%.

 

7. EAT 5-6 SMALL MEALS A DAY
The act of eating actually raises your metabolism—don’t go supersizing it just yet! As I just mentioned, digesting food takes energy, and a different amount of energy is required for each macronutrient. So eating several meals, as opposed to three squares, raises your metabolism five to six times a day, as opposed to only three. This technique works on another level. When your body doesn’t get food, your metabolism slows down. This is because our bodies are ingeniously programmed to protect against starvation when your body senses that another meal may not be coming (even though food in our modern world is in abundance) it holds onto your body fat to use as energy. When you only eat three times a day, your metabolism slows greatly between each meal. On the other hand, by eating consistently every three to four hours, your metabolism will stay elevated, knowing that another meal is coming soon. An added benefit of eating every three hours is that you don’t get hungry. By never getting hungry, you reduce the chances of overeating or grabbing something quick and unhealthy just because it’s there.

 

8. DON’T STRESS
When the cavemen stressed, it was because the food was scarce. For them, feeling stressed was a good thing, it triggered a survival mechanism that slowed their metabolisms to save their precious body fat for energy. Our bodies are the same as the cavemen’s, except these days we stress out over crashing computers, lost cell phones, busy work schedules, or just in juggling day-to-day tasks. We’re lucky enough that even in the most stressful times, food is not scarce. However, the stress-induced survival mechanism that the cavemen experienced still functions in our bodies. This is why during periods of stress, non-food related stress, your metabolism drops. I find yoga, meditation or even deep breathing to be great stress relievers. Sufficient sleep is also important for reducing stress, as is regular exercise. And supplements like St. John’s Wort and 5-HTP can help to keep your spirits elevated (and, I’ve found, reduce cravings). In the end, don’t let the little things stress you out, and let me say that they’re all little things!

 

9. EAT REAL FOOD
As opposed to what, fake food? Pretty much. When I say “real food” I mean food closest to its natural form: organic veggies, organic fruits, whole grains and organic free-range lean meats and eggs. The digestion process starts your mouth with an enzyme called salivary amylase contained in your saliva. Then your digestive system continues to break down food to use it as energy now or store it as energy to use later. The digestive process is like a well-oiled machine with all the parts working in tandem. Processed foods are basically predigested, which wreaks havoc for our systems. One easy example to illustrate this is instant versus regular oatmeal. To make traditional oatmeal into instant, a process strips a layer of fiber off of the oats, a layer that your body would otherwise strip off during digestion. Stripping off this layer makes it faster to cook, but it also does some digesting for you. As I mentioned above, digesting burns calories, which increases your metabolism. Of course, instant oatmeal isn’t the worst thing in the world but think of the processing involved in turning fruit into fruit snacks, potatoes into potato chips, and sugar cane and whole oats into cookies. All of these foods contain predigested ingredients, and by robbing your system of the chance to digest, you’re robbing your metabolism of a boost. Our busy lives don’t always afford us the opportunity to have fresh foods, so processed foods are a part of our diet whether we like it or not.

 

Add some lean muscle to your frame to help boost your metabolic rate long term. The more muscle you have, the more calories you burn. The more calories you burn, the more you can eat and not gain fat!
Weight training also makes your body utilise more calories in the post workout period and even a couple of days after the workout for recovery and lean muscle growth. I will cover more benefits of resistance training in the next blog post.

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