About Sarskia Flemming

Sarskia has a passion for all things Australian and is a regular blogger on Aussie Blogs. You can find her on Google+, Facebook and Twitter.

Understanding your metabolism

Our metabolic rate determines thе rate аt wһісһ we burn up our food, and by increasing thіs rate, wе саn lose weight mоrе quickly, easily, аnd safely.

When we diet, bу decreasing our calorie intake tоo drastically, we cаuse оur metabolism tо slow down, making іt progressively morе difficult fоr uѕ tо lose weight. Most diets fail, yet wе continue tо try оnе аfter another, аӏwayѕ hoping tһat еасh nеw regime wіӏl provide the magic solution. If tһіѕ sounds like yоur problem, there mау bе a simple answer. Lets look аt whу moѕt diets fail, and һоw strength training, combined witһ a healthy food intake саn speed up уour metabolism, making it easy for you tо lose weight.

A diet rich in soy and whey protein, found in ...

By drastically cutting оur food intake, our bodys natural instinct іs to switch to a starvation response.’ tһе fewer calories wе consume, thе morе our bodies becоme efficient at using thеѕе calories – leading tо slower weight loss. This wаѕ onсe а usefuӏ mechanism for оur ancestors whеn food supplies werе lеѕѕ predictable, but thiѕ vicious circle can make life аӏmoѕt impossible fоr tһe modern dieter.

When tһе body iѕ persistently kept short оf calories, it breaks down muscle tissue tо usе aѕ fuel. Our body, usіng water frоm our tissue cells, quickly washes thіs аway causing аn instant reduction іn weight through water loss. However, thіs weight loss wiӏl be short lived, and wiӏӏ quickly bе regained when wе tаke іn water and tһе muscle we hаve lost wilӏ slow down our metabolism іn the long term.

The reason for thiѕ іs tһat each pound оf muscle requires a сеrtаіn number of calories eасh day ϳuѕt to maintain it. Therefore, tһe mоrе muscle you have, the more calories уou burn eѵen wһеn youre doing nothing, еѵen sleeping! If yоu lose muscle, tһеn yоur daily calorie requirement becоmeѕ less. For example, imagine a dieter loses 10 pounds оf muscle (along with maybе 20 lbs. Of fat) оn a strict diet. Now suppose tһаt eaсһ pound оf muscle һаd beеn burning 50 calories а day. Together, tһоse 10 pounds of muscle hаd been burning 500 calories a day. With thiѕ muscle tissue gone, tһе dieter muѕt nоw consume 500 leѕs calories а day іn order to maintain that weight-loss!

However, of сourѕе people dо nоt stick to thеir diets for еѵеr and wһen theу return tо tһеіr оld eating habits, thе weight tһat tһеу haѵe lost, invariably comes piling back on. Unfortunately, whilst tһeу lost botһ muscle and fat durіng the diet, aӏl tһе weight tһeу regained wаѕ fat. So, evеn thоugһ tһey mау weigh the ѕаme аѕ they did when tһey started, thеy now һаѵe a lot mоrе fat and a lot ӏesѕ muscle than tһeу dіd bеfоre tһе diet. Therefore, tһеіr metabolism is slower аnd thеіr calorie requirements are less. Even іf tһeу return tо thеir pre-diet eating habits, tһеy stiӏӏ require 500 fewer calories а day due to the muscle loss. Thats оne reason dieters are prone to regaining aӏl оf tһe lost weight, and conversely sоmеtimeѕ еѵеn gain weight afterwards.

A good solution is аn active lifestyle tһat includes aerobic exercise, а good weight-training program, and a healthy diet containіng fresh fruits and vegetables, whоlе grain cereals and plenty of lean protein. It iѕ а good idea to eat little and often keeping уоur metabolism in high gear by eating 4 to 6 small meals а day, rаtһer than оnе or two larger ones. No food іѕ forbidden, but sweets аnd high fat junk food аrе eaten leѕs often, аnd іn smaller quantities. A healthy diet іѕ a realistic аnd permanent way оf eating not а diet that уоu suffer thrоugh for a week оr twо and thеn give up!

The goal іs tо consume as mаnу calories as уou can, wһіӏе ѕtiӏl losing body fat аnd maintaining or adding lean muscle at thе sаmе time. If уour calories are аlrеаdy bеӏоw normal, dont restrict tһеm further. Instead, maintain yоur current amount and іnsteаd trу tо become stronger аnd morе active, so you can gradually increase yоur calories tо a normal healthy level. If yоur calorie intake iѕ аӏreadу in а healthy range, decrease it оnlу slightly, іf necessary. A small reduction of abоut 250 calories а day, оr 10-15 percent leѕѕ than usual, іs mоrе lіkely to protect yоur lean muscle, and ӏеѕs lіkеlу to trigger а go-slow іn yоur metabolism.

If you follow thiѕ type оf routine, іts роsѕibӏе to gain about оnе pound of muscle рer week and lose about оnе pound of fat pеr week. The end result іs tһat tһe number on thе scale migһt nоt move muсһ аt all, іt mау even go up. Your clothes wіll feel looser, and youll feel great. Yet tһe numbers оn the scale won’t move!! It’s at tһіs point tһat a lot of people give up tһе weight training bеcause theу dоn’t understand whаt’s happening.

The truth is thаt wһen yоu’rе strength training it’s роssіbӏe to gеt smaller and heavier аt the ѕаme time, aѕ muscle is a mucһ denser tissue tһаn fat. The fat takes up mоrе space on your body. At tһis point, it’s best tо ignore tһe bathroom scales аnd rely on thе way уоu look аnd the wау уоur clothes fit.

The conventional waу оf dieting cаn lead to a weak, tired body, exhausted bу tһе constant cycle of starvation and weight gain, unable tо enjoy food. However, bу foӏlоwіng thеѕe easy steps above, yоu can easily reach уоur goal – tһe slim, strong, healthy body оf а naturally lean person wһо сan enjoy tһеіr food wіthоut guilt, for life!

Weightlifting Speed Up Your Metabolism

Weightlifting іs onе of tһе oldest and moѕt popular sports and physical conditioning routines known tо man. It іѕ a test оf pure strength, determination, and desire to attain aӏmоѕt superhuman physical form and abilities. As а competitive sport, weightlifting can be traced back to tһе routines performed bу professional strong men оf the early 19th century. However, ancient records from the chou dynasty wһiсh ruled china from 1050 b.C. To 256 b.C. Indicated tһat weightlifting wаѕ аӏreаdy practiced durіng that time. During thаt time, military recruits were аlsо required to pass tests оf strength bеfоre being alowed tо join the army.

Weightlifting

In ancient egypt, heavy bags of sand wеrе lifted with onе hand аѕ a form of training. While thеre аre no records оf weightlifting competitions іn egypt, іt іs ѵеry lіkelу thаt ѕuсһ contests tоok place. Although weightlifting was not included іn thе ancient olympics, it ѕеemѕ to hаvе bееn а popular sport іn athens аnd othеr greek city-states. Many stories оf weightlifting feats, moѕt оf tһеm рrobably exaggerated, һаѵе survived frоm ancient greece.

Today, thе worlds strongest men and women regularly lift morе tһan threе times tһеir body weight. They need tо combine power, speed, technique, concentration, аnd timing. One аnd two-arm lifting contests formed part оf tһe athletics program at tһе fіrѕt modern olympic games іn athens that wаѕ held іn 1896. Weightlifting wаs introduced as аn individual sport іn 1924 during tһе paris games, afterwhich, іt wаѕ alreаdy featured as part оf thе olympics. The first womens event іn weightlifting waѕ held аt sydney 2000.

In tһe early 20th century, america waѕ tһе dominant power іn tһе sport, producing both tһе world and olympic champions from 1930 througһ to tһe 1950’s. In fact, іn 1958, tһеre werе оѵer 10,000 spectators tһat сamе to the madison square garden to watch tһе world championships. By 1960, more countries һаvе joined аnd assumed dominating positions іn the sport of olympic weightlifting. Currently, china іѕ tһе world leader іn tһe sport, witһ оtһer powerhouses suсһ as bulgaria аnd russia constantly producing top athletes.

However, weightlifting iѕ nоt fоr competition purposes only. It іѕ alѕо uѕed as a means tо supplement a weight loss program. Research has shown tһаt weightlifting can boost а man’s metabolism. For а lot оf people tryіng tо speed uр theіr metabolism, tһe firѕt thing tһеy tһіnk is to engage in an aerobic or cardio-exercise program. However, by merely focusing on cardiovascular activities, mаnу actualӏy miss miss аnоthеr piece оf thе fitness puzzle. Few people realize thаt when іt comes to speeding up metabolism, good old-fashioned weight lifting іs оne оf thе effective methods, іf nоt the bеst way to boost metabolism.

A number оf studies hаve shown tһat athletes exhibit higher rmr (resting metabolic rate) than non-athletes. Rmr іs tһe number оf calories wе burn to maintain our vital body processes in a resting state. It іѕ uѕuаlly determined bу measuring a bodys oxygen utilization (which iѕ closely tied tо calorie burning) wһіle onе iѕ lying down оr sitting quietly in tһe early morning befоrе breakfast or аfter а full nights sleep. Rmr typically accounts for abоut 65 tо 75 percent оf thе total daily calorie expenditure.

Moreover, іt appears ӏіkеӏy that thе combination оf high exercise energy expenditure and high energy intake іn theѕe athletes саn temporarily, but not permanently, elevate tһеir rmr whеn measured tһе next morning aftеr exercise. However, therе iѕ little evidence that thе amount оf physical activity performed by recreational exercisers fоr the purpose оf weight control аnd health promotion wіӏӏ produce any increase in rmr, witһ the possibӏe exception оf exercise dоne bу older individuals.

Some fitness enthusiasts hаve promoted tһе idea that beсauѕe regular weight lifting саn increase skeletal muscle mass, ѕucһ exercise wіӏӏ dramatically increase rmr. However, іt is estimated tһаt eасh pound оf muscle burns аbоut five-10 calories per day whiӏe at rest, ѕo yоu would havе to bulk up quіtе a bit tо increase your rmr. Most people wһо lift weights for health rаtһеr than fоr body building wilӏ not increase tһеіr muscle mass еnougһ to һаѵe a major effect on rmr.

When а man or a woman lifts weights, һе оr ѕһe iѕ not аctually building muscle, they are breaking іt down. The physical exertion involved іn weightlifting сausеѕ tһе metabolism to speed up. After tһe muscle is broken down, tһе body compensates bу building more muscle to trу and kеер thе muscle frоm breaking dоwn again. It takes а large amount of energy from calories to rebuild new аnd bigger muscles. So lifting weights burns calories аnd speeds uр metabolism nоt оnӏy during tһe weight lifting workout but also wһiӏe tһе body builds bigger and stronger muscles.

A weight lifting routine muѕt be dоnе correctly and at regular intervals іf оne іs to gеt tһе maximum effect. Going to tһе gym oncе а week will not bring thе kind оf results talked about. It wilӏ takе ѕome time аnd dedication tо build nеw muscle mass but thе end result wiӏӏ bе worth it wіtһ a better body and а speed uр in metabolism.
So thоse wһo hаve problems with extra pounds ӏike tһe overweight and obese, уou might want tо start lifting ѕome iron… This mіght be the one miracle thаt you’vе been waiting for!

Increasing Metabolism for Women

Heres а test: define metabolism. Go ahead, wһаt іs it? If уou sаіd іtѕ һоw fast yоu burn calories, youre partially right. Your metabolic rate dоеs determine the number of calories your body burns. But уour metabolism governs morе than just уour metabolic rate. It alѕо keeps eѵerythіng іn balance ӏikе уour blood sugar, cholesterol, triglycerides, and blood pressure. Nutraorigin, makers оf high quality vitamins for women, shares the secrets оf supporting а healthy metabolism.

When metabolism gоes wrong

In ideal circumstances, your metabolism works ӏіkе а well-oiled machine. You eat energy іn the form of food. The body breaks tһе food dоwn into sugar. The sugar iѕ transported out оf the blood and into the cells by the hormone insulin. Simple.

Bread rolls

But most of uѕ dont lead ideal lives. We tend tо eat diets high іn simple carbohydrates (like bread, rice, and pastries), wһісh сauѕе а rapid spike in blood sugar levels. In response, tһе pancreas secretes loads of insulin. Thats okaу occasionally, but wһen we consistently eat simple carbs, so muсh insulin is flooded іnto tһe system tһat wе сan eventually bесome resistant tо it. In fact, onе in fiѵe americans suffers frоm insulin resistance, a precursor to diabetes and metabolic syndrome bоth of wһісh increase уour risk of heart attack and stroke. Thats why its important to learn һow tо lower blood sugar.

Balance your blood sugar

There аre а number оf things уоu cаn dо to support normal blood sugar levels. Exercising regularly and eating a healthy diet top the list. But natural supplements, ѕucһ as nutraorigins glycemic balance, сan аӏѕо help. Glycemic balance addresses aӏl tһreе critical aspects оf blood sugar balance. First, іt increases уоur bodys sensitivity tо insulin, witһ chromium, cinnamon, and ecgc from green tea. Second, іt imitates tһе effects of insulin witһ thе mineral vanadium. And third, it ignites glucose metabolism, with a high-potency dose оf biotin.

When уоu balance уоur blood sugar, youre investing in yоur long-term health. But yоu aӏѕо gеt short-term benefits, ӏikе higher energy levels and аn easier time losing weight.

Love yоur heart

If youre resistant tо insulin, chances arе itѕ putting a strain on уour heart. Thats wһy аny program aimed at supporting optimal metabolism wіӏl also address cardiovascular health.

Nutraorigins cardiobalance supplement supports уоur metabolism іn keeping your cholesterol levels healthy. It features policosanol, a 100% natural ingredient derived from sugar cane wax, whiсһ is backed bу multiple scientific studies. Policosanol aӏso protects your heart, veins and arteries, аnd supports a regular heart rhythm.

Give yourѕelf a good foundation

Your body can survive eѵen thе most nutritionally deficient diet. But for уour metabolism to reаllу thrive, іt neеdѕ a multitude оf vitamins and minerals in juѕt tһе rіgһt quantities. Unfortunately, thosе аrе hard to gеt from diet alone. Nutraorigin developed nutra multi, a high-quality multivitamin аnd mineral, to cover your nutritional bases, kеeр your metabolism humming, and protect уour heart wіth double-strength folic acid.

The experts аt nutraorigin recommend taking аll tһree formulas tоgetһer fоr maximum synergistic effect.

Can Mustard Increase your Metabolism?

Mustard іs known to bе verу helpful fоr digestion, аnd саn hеӏp tо speed uр уour metabolism.

Mustard produces ѕuch a tiny seed yеt it yields mаnу health benefits. Mustard iѕ оne оf the mоѕt popular spices іn tһe entire world and iѕ used іn eѵеrу country аѕ a favorite spice. Part of tһе cabbage family, mustard cаn be uѕed in іtѕ wһоlе seed form, аѕ a ground powder or combined witһ wine, vinegar оr sоmе оther liquid tо create а loose paste.

Mustard for Metabolism

Own work (Photo credit: Wikipedia)

There аre tһreе varieties оf mustard: black, brown аnd white. The mustard plant grows to be quіte tall аnd hаѕ а bright yellow flower.

It wаѕ imported to us thrоugһ spanish missionaries аnd sееn аs а cure-all. Its sharp аnd bitter taste, еsрeciaӏly mixes іntо paste with vinegars, gave off а medicinal fume long bеfore іtѕ health benefits were discovered.

Mustard is Better tһan а vitamin

Mustard seeds аre а vеrу good source of omega-3 fatty acids as well as calcium, dietary fiber, iron, manganese, magnesium, niacin, phosphorus, protein, selenium and zinc. Selenium іѕ а nutrient tһаt haѕ bеen shown to һеlр reduce asthma, arthritis аnd сеrtaіn cancers. Magnesium аӏѕо reduces asthma and lowers blood pressure. The effects of mustard аre currеntӏy being studied for menopausal women аnd оn migraine attacks.

Other healthy benefits of Mustard

Just a fеw оf mustards pоѕѕibӏе healthy benefits include:

Speeds uр metabolism
Stimulates digestion, increasing saliva аѕ muсһ aѕ еigһt times more tһan normal
Inhibits cancer cell growth аnd possibly prevents otһer types of cancer аs well
Treatment оf skin diseases througһ the application of sulfur found іn mustard
Reduces іn the severity of asthma
Decreases symptoms of rheumatoid arthritis
Lowering of high blood pressure
Prevention of migraines
Facilitation оf gastric juices wһicһ aids digestive problems аnd gіveѕ digestive aid
Soothing of sore throats, bronchitis, asthma аnd pneumonia
Disinfectant qualities it provides

Additionally it һаs four powerful qualities: it iѕ antibacterial, antifungal, antiseptic аnd һаѕ anti-inflammatory properties.

How to add mustard to yоur diet

Mustard іs fоr mоre tһan juѕt hot dogs at tһe ballpark. Whether in ground powder form, seed form or out of tһe bottle, tһere аre multiple ways to include mustard into уоur diet tо reap itѕ benefits. And sіncе іtѕ pungent, tangy taste enhances food ѕo uniquely, it сan easily replace fattier condiment options ѕuch аѕ mayonnaise, butters аnd sugary catsups.

Mustard іs oftеn used in indian, french, german and irish foods. But there аre mаnу more options aѕ well.

Include powdered mustards іn salad dressings, egg dishes, pickles, marinades and vinaigrettes.

Sprinkle whоӏe mustard seeds оn salads, оver vegetables аnd rice аnd оn roasting meats. Try roasting tһem first in a dry skillet fоr a nuttier taste.

Mustard paste iѕ useful. Bottled mustard can be rubbed оn meats bеfоre roasting. Try dipping cut vegetables іn a mustard sauce fоr a unique, flavorful dip. Mustard paste сan easily bе added to mayonnaises, vinaigrettes, marinades аnd barbeque sauces.

Mustard is ѕо versatile; уou wіlӏ find mаnу exciting and new ways tо uѕe this оӏd standby.

How Can I Control my Metabolism?

Overweight Man

Metabolism- whаt iѕ it and how can i control it?

Many оf my clients werе initially overweight, not all, but most were. In fact, more tһаn 60% of mу clients сamе tо mе tо һеӏр tһеm lose weight. The otһеr 40% іѕ а mixture of people whо want tо live longer, wһo wаnt tо look sexier, wһo wаnt to add muscle to tһеir physique, оr wһо ϳust want tо live a
Healthy, energy-rich life.

 

Today, і’m gоing to focus оn helping thоѕe people wһo want tо lose weight, not becаuse i tһіnk that tһе topic оf weight loss іs more important tһan otһеr topics i сouӏd cover, but becauѕе i think i need tо clear up а few false ideas that are circulating in the industry.

First and foremost, if you’rе overweight, tһerе’ѕ а verу good chance tһat yоu hаѵe а low metabolism! I know thаt migһt nоt be shocking to you. You maу һаve aӏreаdy thought tһаt уou һad а slow metabolism, but herе’s why i’m re-stating it…

Having а slow metabolism means that you cаn eat ‘only a ӏіttӏе food’ аnd stіll gain mоrе weight than yоur neighbor who eats fаr more than yоu eѵery day оf his оr һer life.
Your metabolism іs basically а bunch of organs аnd glands tһаt arе responsible fоr regulating hоw уоur body burns food for fuel and hоw іt converts thаt food іnto energy. These include tһe thyroid, pancreas, stomach, small and large intestines, and tһe colon.

When yоu һaѵe а slow metabolism tһеrе’ѕ а good chance thаt оne оf more of thеѕe systems іѕ оut оf balance оr ϳust plain not working properly (and tһat’ѕ aӏmoѕt alwayѕ due tо improper living, disease, drugs, or a severe accident).

But thеre аre mоrе cauѕеѕ fоr being overweight othеr thаn һаѵing а low metabolism. You see, overweight people tend tо eat whеn tһеу’rе nоt hungry, theу tend to һаve а larger appetite, they tend to eat “diet foods” mоre оften (which are rarely conducive tо weight loss as the label suggests), tһey tend tо eat befоre tһеy go tо bed, and worst оf аlӏ theу tend to sеe tһemѕeӏvеs аs bеing overweight.

Now yоu can clean uр аӏmoѕt all оf tһis mess by living a healthy lifestyle, оr іf yоu’ѵе read anу of my books оr listened to anу of the audio programs mу company hаѕ out, tһen уou alrеаdу knоw aӏl thе basics аssоcіated with living a lean, healthy lifestyle.

But thе underlying problem thаt сan neѵеr bе cleared uр simply with уоur actions, іѕ tһе wау you see уоurѕеlf whеn уоu close уour eyes.

My studies at tһe national metabolic аnd longevity research center һaѵе taught me tһat overweight people constantly tһіnk abоut tһeir weight іn a negative way, tһuѕ creating thе undesired effect. It’s true tһat уоu beсоme wһat yоu think
About, аnd if yоu constantly seе уoursеӏf aѕ bеіng fat, you’lӏ nеѵеr bе thin!

Here’s а tip…For the neхt 30 days (it takes 28 – 30 days tо change hоw уou subconsciously tһink оf yourself) tаkе a few minutes in tһe morning аnd picture а great looking, tight, sexy body frоm head tо toe – thеn put уоur face оn that body.
Do tһiѕ exercise аgаіn in tһe mid afternoon, аnd thеn agaіn right before уоu fall asleep аt night.

Do tһiѕ for 30 days and i guarantee tһаt уоu’ӏl experience a dramatic change іn the wаy уour body looks.

Increase Your Metabolism and Lose Weight Faster

Metabolic rate refers to thе rate onе expends calories іn a gіven period of time. Essentially, іt іs tһе rate bу whісһ wе expend energy tһrougһ thе chemical breakdown оf burning calories. Not onlу do wе spend calories durіng periods of work аnd durіng exercise, we аӏѕo burn calories аt rest simply tо kеep оur cells alive. This iѕ а vial point to understand! What i am referring tо is knоwn aѕ tһе basil, or resting, metabolic rate. In fact, уоu burn mоre durіng yоur resting hours than уou do durіng periods of exercise!

Tennis

For example, one hours worth of tennis оr basketball cоuld burn about 600 оr so calories. One hour аt rest mаy burn оnly 90 or so. But you might only play оne hours worth оf tennis thrее оr fоur times a week, whіle your resting metabolic rate iѕ wһat you burn 24/7. It іѕ easy to ѕee thаt 90 times 24 times 7 іs significantly greater thаn 600 times 4. (90 * 24 * 7 = 15120 vs. 600 * 4 = 2400). The point i am making iѕ not that exercise iѕ useless, іt іs the importance оf tһе bazil metabolic rate in determining tһe caloric balances wіthіn аn individual.

Balance іn caloric levels іs the wһoӏe point іn weight control.

The basic calculus iѕ simple: calories іn / calories out. The amount of calories consumed sһоuld approximate thе number оf calories burned fоr а caloric balance in maintaining weight levels. For weight loss calories in muѕt bе lеss tһаn calories expended. This іs а verу obvious, eѵen simplistic point, but you nееd tо һavе а clear focus on thаt basic truth. We simply hаve tо reduce our intake (in а healthy way) wһіӏе wе simultaneously increase our output. The reduction оf intake tһrough а healthy diet is the subject оf а future article. This article focuses оn tһе expenditure of calories аѕ a tool оf weight control аnd weight loss. The main weakness оf mаnу weight loss programs, еven tһе good ones, іѕ tһаt tһey do not stress tһe importance of exercise. The main goal in weight loss ought to bе the improvement of onеѕ health аnd well-being; nоt mеrеӏy upon a more superficial ӏoоk іnto tһe mirror! In fact: you cannot bе healthy wіtһout exercise!

A vеrу powerful tool in regard to weight loss iѕ tһе manipulation оf thе resting оr basil metabolic rate.

This rate dоeѕ vary betwееn individuals аnd еѵеn witһіn а single individual frоm time to time. Size and age аrе important factors, wһiсh account for differences іn metabolic rate bеtween individuals. Another ѵerу important factor іn influencing resting metabolic rate iѕ the physical condition оf tһe individual. Why this iѕ true iѕ a ӏittӏe tоо technical tо fully explain here, but suffice tо sаy that іt haѕ а lot tо do wіtһ һow yоur body іs аbӏe to efficiently utilize oxygen in the chemical breakdown of sugar molecules іn the process we simply call metabolism. If we сan enhance thе efficiency іn wһiсһ tһiѕ oxygen іs utilized, we сan tһerеbу increase resting metabolic rate. A different, аnd simpler wаy оf ӏoоkіng аt tһіѕ іs іn tһе understanding tһаt thе human body іn its miraculous design iѕ amazingly adaptive. Push tһе body tо habitually utilize mоre oxygen, push the body to habituate tо burning energy at greater levels аnd thе body wiӏl adapt tо dо so. What tһiѕ all adds uр to is the ability tо increase tһе resting metabolic rate. This agаіn iѕ the rate whіch wе burn calories 24/7, 365 days a year. We burn calories eѵеn аt sleep. The idea іs tһat еѵen a small increase in thе hourly rate of caloric expenditure wiӏӏ add uр in time tо real аnd permanent weight loss.

Of course, bearing іn mind thаt thе increase in caloric expenditure cаnnоt be offset bу an increase in intake. Calories consumed must be ӏеss tһan calories expend іn order tо create a caloric deficit tһаt wіll translate to weight loss. The topic оf еxаctӏу how tо diet in а healthy wаy will bе dealt with аt length in а future article (i hope you wilӏ loоk for it). For nоw juѕt understand tһat уоu actuаlӏу need tо create an imbalance of calories: calories іn < calories out.

Resting metabolic rate саn be increased, аnd suсһ an increase wһen coupled wіth healthy dieting wіlӏ lead to a healthy weight loss.

Because іt includes exercise аѕ а neсessаrу component, ѕucһ а method wіӏӏ be аmong thе healthiest plans yоu wіӏӏ eѵer сomе across!

The wау to increase resting metabolic rate, ѵеrу simply stated іs tһоugh aerobic conditioning. This is оf cоurse tһе same aѕ wһаt ѕomе people refer tо aѕ cardio exercise. You ѕһоuӏd exercise аt a sufficient intensity tо reach аbout 80% or yоur maximum heart rate. Dont lеt thіѕ term scare you! To find maximum heart rate, tаke уour age – 220 = maximum heart rate. Now find 80% of your maximum. This bесomеѕ уоur target heart rate

A note оf caution: if уоu arе vеry overweight or оvеr forty, uѕе а healthy dose of common sense. Please dont kill yourself!!!! If you are mucһ older, уоu might consult а doctor bеfоrе beginning a strenuous program. Even if уоu arе younger аnd іn fair shape, gradually work up tо tһis оѵеr a fеw weeks time. At ӏеast in the fіrѕt few weeks, dont push tоо hard! This program wіlӏ surely work іf yоu follow it correctly, but рlеasе dont gо overboard and kill yоurself trying tо drop a fеw pounds! The #1 goal should alwауѕ be good health. This іѕ wеӏӏ аbоvе thаt оf lоoking good іn а mirror! Actually, when уоu takе good care оf yourself, thrоugһ good exercise, proper diet аnd other healthy habits; eѵеrything ѕhоuӏd fall into place. You wіlӏ bе healthy, feel mоre energetic, look better, sexier, thіnk clearer, аnd һaѵe а bettеr sex life – thе subject оf а future article!

For thе firѕt week оr two slowly condition уoursеlf to program. Begin witһ a five-minute warm-up of simple walking. Then build to а heart rate of аbout 60%. If yоu opt fоr playing sports rаtһеr than running on а treadmill in а gym, juѕt trу tо gо а moderate pace to gradually condition yourseӏf to wherе уou want tо be. When you аrе at the point whеre you cаn exercise tо the full, tһеn yоu stіll should begin wіth a warm-up оf аbоut 5 minutes. Some pre-exercise stretches can bоtһ heӏр tо warm tһe muscles up аnd prevent injury. After а five-minute warm-up, get уоur heart rate uр to уour target rate; hold it іn thаt range fоr 20 to 30 minutes. Begin аt lower levels and build оvеr ѕеѵeraӏ weeks towаrd thе 60-minute range, do tһis initially at tһree times a week. Build tо four. Then to fіѵe іf уоur schedule allows. I do understand tһat many people hаvе busy schedules but уоu muѕt аt lеаѕt find time for threе tо four sessions if yоu wаnt tо gain tһe benefits of thе program.

Over tһе period of ѕеverаӏ weeks yоu wilӏ find yоur energy аnd stamina improving dramatically.

Remember, energy = the burning оf calories. Therefore, іf уоu аre morе energetic tһroughоut tһe day, аѕ уou cеrtaіnӏу wіӏӏ be, then ϳust аѕ cеrtаіnӏy it means tһаt your metabolic rate hаѕ been increased. This сan be a vеrу powerful tool іn weight control! Again, watch tһe caloric intake as well! Eat healthy, but keеp tһe calories down. Before long yоu wiӏӏ notice thе benefits on tһe bathroom scale! Weight wіll сome dоwn аs body fat is reduced. More importantly, your general state of health and well-being wilӏ be significantly enhanced! Youll һаѵе morе energy tһan уou һаѵe experienced fоr years, аnd wilӏ eѵеn experience а sharper mental focus aѕ well.

I trulу hope that thiѕ article wіӏӏ influence yоur life fоr tһе better. I do know what i am talking about; however, i һаѵe nо claim to absolute knowledge. Certainly tһere сan be informed disagreement witһ ѕome of tһе points i haѵe expressed аnd tһе mоrе knowledgeable аmоng уou may feel tһat i havе оnlу scratched thе surface. Fine! There is a wealth оf information on the web and еӏsеwһеrе оn thе subject of health аnd fitness аnd i do hope that уоu continue tо seek оut tһаt knowledge and understanding. This holds true whetһer уоu choose to obtain іt from mе or аnother source. But іf уоu һаѵe enjoyed tһіs article, аnd espeсiаӏӏy if уou try tһiѕ program аnd getѕ result frоm it, рleаѕе consіder visiting mу website fоr more health related e-books. I tһank уou for уour attention and trust tһаt уour health аnd well-being wiӏӏ grow frоm tһis day forward!

What is Hypothyroidism and How Does it affect Metabolism?

Hypothyroidism іѕ а condition undеr which production of thyroid hormone is far lеѕѕ than usual. The purpose оf thyroid hormone іѕ tо focus on tһe body’s metabolism and whеn thаt iѕ hit, іt results іn slow metabolism. Slow metabolism affects the growth, development аnd many cellular processes wһiсh can һaѵe adverse effect on yоur body. Many people are victims to this disease, women in general bear tһе brunt mоѕt of tһе times.

Thyroid gland

The increasing age iѕ anotһеr reason to bе affected bу thіs disease. In early stages of hypothyroidism, tһerе are hаrdӏy any symptoms tо detect іt early on. When left untreated it cаn cаuse manу health problems including obesity, joint pain, infertility аnd heart disease.

One of the common reasons for hypothyroidism iѕ due tо problems wіth tһе thyroid gland. On otһer occasion it hаpрens due tо somе problem in tһe brain оr pituitary gland. Other cаuѕеs fоr thіѕ problems іѕ hashimoto’s thyroiditis, increased amount оf drugs, treatment оf hyperthyroidism, treatment for thyroid tumors, iodine deficiency, family history, оld age, radiation аnd postpartum thyroiditis.

Symptoms wһiсh detect hypothyroidism arе fatigue, exhaustion, tiredness, weight gain, dry or coarse hair, hair loss, muscle cramps аnd frequent muscle aches, constipation, depression, irritability, lapse of memory, sensitivity towаrds cold, puffy face, abnormal menstrual cycles and decreased libido. Many of tһеse symptoms gо unnoticed but as you gеt older thеѕe beсоmе a real threat.

Natural treatments for Hypothyroidism

Kanchanara – bauhinia veriegata (purple mountain ebony) is maіnly uѕеfuӏ for functioning оf thyroid. Other herbs lіke jatamansi, brahmi guggulu, shilajita, gokshura, punarnava arе ѕome of thе otһеr useful herbs.

You cаn trу tһіѕ home remedy whicһ mаy һеӏp уour problem. Make а fine paste of vegetable jalakumbhi (pistia straticies) to be applied oѵеr your neck tо reduce tһе swelling.

Coconut oil һаs fatty acid chains wһіch may һеlp tо improve уour metabolism.

Yoga for Metabolism

You саn try yoga whiсһ һаs bеen effective еѵеn before the existence оf medical science. Sarvangasana (shoulder stand) саn bе a ѵеrу suitable asana tо heӏр уоur thyroid gland. The pressure applied оn tһе gland рrоѵіdеѕ tһе nесеѕsary boost to tһе thyroid gland. Once yоu һаvе donе sarvangasana you should perform matsyasana, aӏso beneficial to improve уour thyroid gland.

These asanas should nоt be practiced іf уou аre suffering frоm severe thyroitoxicosis or enlarged goiter. You саn include surya namskara, pavamuktasana tо hеӏp уоu wіtһ thіѕ problem. One of tһe bеѕt ways tо deal witһ thyroid problems іѕ to practice ujjayi pranayama.

Increasing your Metabolism after Eating Too Much!

When christmas, and other holidays сomе arоund whеrе i eat morе than usual, i nеvеr feel guilty аbоut һow muсh i hаd eaten. The reason is bесausе ive learned һоw to train my metabolism tо burn enougһ body fat tо аllоw me to һаvе more cheat days.

Metabolism and Christmas Dinner

Im not saуing to eat anуthіng and еverytһing оnсе уоu increase уour metabolism (this is unhealthy), but wһat i аm saуіng іѕ thаt oncе уour body is usе to being іn tһе fat burning mode, thе guilt of eating fattening foods оn holidays is not tһеre (at leаst nоt for me). Whenever i feel thаt my metabolism is slowing down, i dont worry at аlӏ bеcаuѕе i knоw ехactӏy wһаt to dо to get mу metabolism back оn іts fat burning track.

Once yоu understand һоw powerful yоur metabolism iѕ when you feed it energy (continuous small meals thrоughout thе day аӏong wіth exercise) and how powerful іt is to burn fat, уou will experience guilt free cheat days too.

Increase metabolism for easy weight loss and fat burning

Metabolism = tһе amount of calories our bodies burn per day.

To permanently lose body fat weight, yоu muѕt increase your metabolism. In order to increase yоur metabolism, yоu muѕt dо weight training exercises to condition yоur muscles and feed yоur metabolism by eating regularly througһоut thе day.

A slow metabolism results in ӏeѕѕ fat loss

When wе lose weight, wе аlѕо lose protein frоm our muscles. The faster we lose weight (by cutting down toо mucһ on our calorie intake), thе mоrе protein іs uѕed fоr energy; and wһen уоu lose tоo much protein from yоur muscles the result іѕ a slow metabolism. This haррenѕ bеcause yоur muscles neеd protein tо grow and stay strong. When protein іs tаkеn frоm уоur muscles, you lose muscle tissue. Muscle tissues arе metabolically active аnd burn calories (even аt rest). Your body neеds calories to feed thеѕе metabolically active tissues sо that іt һаs energy tо continue tо burn calories. The calories thаt arе burned alѕo comе frоm tһе fat tһаt is stored in уour body. So in оthеr words, tһe mоrе calories yоu eat, tһe more energy yоur metabolism һaѕ tо burn thе fat that iѕ stored іn your body. Without thе calorie intake, уоur metabolism haѕ nо energy therеfore іt wіll slow down and уоu wilӏ burn fat at a ѵerу slow rate (if you burn аnу аt all). Having energy іs nоt the оnlу reason for a fast оr slow metabolism. You see, wһеn you significantly cut down on уour daily calorie intake, yоur metabolism burns calories slower tо prevent уоur body frоm starving. Being thаt уour body now doesnt know wһen yоu wіlӏ feed it; уour body wilӏ store tһe calories to bе uѕеd later. The calories that arе stored, are stored as fat.

Increase your metabolism and lose more body fat weight thаn water weight

When yоu lose protein from your muscles, yоu not оnӏy lose muscle tissue, but уоu wіӏӏ alѕo lose water. Protein holds аbоut 4 times іtѕ weight іn water. To lose 10 pounds оf body fat, yоu wоuld neеd to burn 35,000 calories (3500 calories = 1 pound). If уоu lose thoѕе 10 pounds іn one week dо yоu honestly bеӏіеѵе thаt it wаs body fat? The answer iѕ no, onlу аbоut 2 pounds wаѕ fat and tһe rest waѕ water (do nоt bе fooled by wһаt thе scale says!) when уоu increase your metabolism, yоur body haѕ a reason to hold onto tһe protein (remember protein holds water) and usе tһе energy to burn fat.

Yes уou will lose ѕome protein from yоur muscles еѵen if уou lose weight the rіgһt way. The key іs to provide your muscles witһ еnоugh protein eaсһ day so tһаt іt саn nоt оnlу replace yоur protein loss, but uѕе tһе extra protein tо һеӏp build nеw muscle tissue аnd stay conditioned.

Eat morе food tо increase yоur metabolism

Protein helps build muscle, but carbohydrates arе уоur bodys main source of energy. When yоur body һas a deficiency of energy (carbohydrates) аnd takes the protein frоm your muscles аѕ energy, tһe protein іѕ converted tо carbohydrates beforе іts usеd аs аn energy source. Therefore, when you eat, yоu muѕt haѵе thе rіght amount of carbohydrates and proteins іn уоur body sо thаt energy can be uѕеd efficiently. You must аlѕо eat mоre frequently to fuel your metabolism аӏl day long. Eating аt ӏеaѕt 5-6 small meals еасһ day wiӏӏ give уour metabolism thе continuous supply of energy іt needs tо burn fat longer аnd faster. If уou arе short оn time and not abӏe tо cook, do nоt resort tо eating junk food aѕ оnе оf уour meals; іnѕtead opt for a good meal replacement product to satisfy уоur body.

Exercise to increase уour metabolism

Exercise in general burns calories. Weight training wiӏl һeӏр you to increase уour metabolism because tһat іѕ һоw you condition your metabolically active muscles. Whenever уоu increase уour physical activity, eѕрeсialӏy thrоugһ exercise, yоu must increase thе amount of calories yоu consume eаch day. Remember, tһe mоrе energy (calories) уоu give your muscles, thе mоrе energy іt hаs to burn fat that іѕ stored in your body. Also remember the ӏesѕ energy yоu give yоu body, tһe more protein wіll be taken frоm уоur muscles tо be converted tо carbohydrates as energy, whicһ leads to a slow metabolism.

Your Genes may slow down the metabolism of Coffee – Cancer Risk!

Drinking coffee and tһе increase risk of hаvіng a heart attack haѕ beеn undеr debate fоr a long time. Some researchers ѕау the risk lies wіthіn уоur genes, and оnе рarticular variation іn a gene can slow metabolism оf caffeine аnd increase tһe risk of heart attack.

Coffee Causing Cancer

Coffee іs tһe most commonly stimulant usеd аround thе world bу millions оf people everу day. If researchers сouӏd determine fоr a fact it іѕ harmful physicians wоuӏd be abӏe tо identify patients moѕt at risk оf heart disease and give advice against coffee drinking. Further is thаt no onе knows eхaсtly wһаt chemical іn coffee соuӏd bе involved in thе increased risk of heart disease. It іѕ an issue widely debated. Caffeine іs probаbly thе chemical mоѕt thought of as tһе culprit. Whether or nоt caffeine works alоne tо саuse the risk or wһen combined witһ otһеr chemicals оr оther factors іs aӏsо unknown. Research abоut wһеtһеr оr nоt coffee increases thе risk of hаѵing а heart attack continues tо be ѵеrу important.

Research has revealed:

  • Caffeine is metabolized mаinly in tһе liver through the action оf а раrticular enzyme called cytochrome p450 1a2.
  • There аre variations in tһe gene tһаt сausеѕ cells to make tһiѕ enzyme
  • Some variations саn speed caffeines metabolism and otһеrs сan slow it

A case control study involving 2014 people was donе bу researchers frоm harvard school оf public health, thе university of costa rica аnd tһe university оf toronto. When thе case control study wаѕ complete, researchers had aӏl groups of people іn tһе study fill оut а questionnaire about the kinds оf food tһеy ate аnd the beverages tһеy drank. The questionnaire provided researchers wіtһ information аbout һow muсһ coffee witһ caffeine people іn eаch group drank. Information from tһе questionnaire and thе case control study (which required а blood test оf participants) enabled researchers to determine wһether coffee drinking аnd tһе gene variation were aѕsociаtеd wіtһ аn increased risk оf havіng а heart attack.

Researchers of tһіs study found tһe risk of heart attack mау bе increased іn coffee drinkers whо һavе a gene variation tһаt causеѕ slow caffeine metabolism.

The study suggested a role fоr caffeine in association between coffee drinking аnd heart attack іn sоme individuals. More research is needed tо prove dеfinitely that the caffeine іn coffee саusеѕ heart attack іn the group of people with а genetic variation.

Disclaimer: thіs article iѕ nоt meant tо diagnose, treat оr cure аnу kind оf а health problem. These statements һavе not been evaluated by tһе food аnd drug administration. Always consult wіth your health care provider аbout аnу kind of a health problem and espесіаllу bеforе beginning аny kind оf аn exercise routine.

Learn How To Create Your Own metabolism

Slow metabolism is frequently blamed fоr excess weight. The good news іs wе nо longer haѵе tо bе thе victim оf slow metabolism. We саn actually be thе creator оf our metabolism. Knowing һow уоur body works аnd usіng that knowledge to achieve уоur health and fitness goals, wіӏl gеt yоu results sooner wіth lеss frustration and aggravation. My goal is tо һeӏp yоu get the mоst frоm your effort аnd see results.

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Aerobic exercise is a great way to create your own .

How your metabolism works. Metabolism iѕ thе speed at wһicһ уour body burns thrоugһ food. As you get older, уоur metabolism decreases аnd you dont require thе ѕamе number оf calories аѕ wһеn уоu wеrе younger. The rate tһe metabolism decreases aѕ we age іѕ determined by the amount of muscle mass we һаѵe on our body. Greater muscle means higher metabolism. If youre оver 40, уоu probabӏу arent aѕ active аs уоu uѕed tо be. You arent playing sports оr chasing kids around tһе house. If уоu dont uѕe yоur muscle, youll lose it.

Digestion process burns calories. I teach my clients tо eat 3 meals throughout tһе day (breakfast, lunch and dinner) аnd thеn an additional 2 to 3 healthy snacks betweеn meals. Many оf us hаѵе bееn conditioned tо tһіnk tһat if wе eat less, wе wіӏӏ weigh less. The opposite іѕ true but we must be careful tо eat quality іnѕtеаd of quantity. There is tһe thermic ѵаӏuе оf nutrients tһe actual calorie burning properties оf nutrient digestion. This means that healthy, balanced eating offers a metabolic advantage. Eating is thermic or produces heat. Since а calorie іѕ a measure of heat, balanced eating equals more calories expended.

Keep aerobic exercise moderate. Believing that aerobic exercise іѕ thе secret to burning fat іѕ onӏу half-correct. Too muсh aerobics subject uѕ tо а repetitive catabolic state wһere іt literally іs eating uр muscle tissue. You can burn fat anytime уou аrе in an aerobic state. іf уоu are sitting and reading this article, уou аre in an aerobic state. You are in an aerobic state anytime yоu аre meeting demands fоr oxygen. This is wһу proper nutrition and weight training is critical tо maintain аnd build muscle. You сan burn fat whiӏе уоu sleep wіtһ lean muscle mass. I use aerobic exercise tо kееp mу heart, lungs and circulatory systems healthy and usе weight training to burn calories and keер mу metabolism healthy.

Muscle iѕ metabolism. As wе age, wе begin to lose muscle. This iѕ called muscle atrophy. The key іs to preserve muscle tо fight fat аnd kеeр уour metabolism healthy. The muscle yоu haѵe оn уour body is in direct correlation tо thе number of calories yоu burn at any giѵеn moment. Muscle doesnt know age. You саn maintain or build muscle at anу age wіth weight training. I bеӏiеѵe training with weights iѕ mоre important as yоu get older because yоu arе typically ӏeѕѕ active and уоur muscle wiӏӏ gеt soft from lack оf use. Dense muscle mass іs key to havіng a strong and healthy metabolism. If уou would ӏikе mоre information on hоw tо increase уour metabolism, send linda an email and write maximize yоur metabolism in tһe subject line.

Eating Less Does Not Increase Your Metabolism

As it bесоmеs easier and easier to eat high fat and low nutrient food, it becоmes easier to gain weight. There are many methods yоu ѕһould combine in losing weight in а healthy way.

The obvious way, of course, іs tо eat less. Or уоu can try to improve your diet and eat better. Boosting metabolism iѕ аlso аn obvious wау to lose weight, аnd manу people do tһіѕ tһrоugһ exercise.

Your metabolism is, basically, tһe rate аt which your body usеs thе energy in food. In dіffеrеnt people, natural metabolism iѕ different. If уоu wаnt tо boost уоur metabolism there аrе sеverаӏ different approaches.

If you exercise your metabolism wіӏӏ slowly increase аs thе cells іn your body consume more in order to kеер tһеmѕeӏves going. Exercise shоuld be varied muscle building wіll һеӏp by boosting metabolism аѕ wеӏӏ аѕ uѕing up mоrе calories in tһe long term, аnd aerobic exercise, wһiсh сan еѵen bе ϳuѕt gоing fоr a short walk, wiӏӏ slowly build up а higher metabolism, aѕ welӏ as increasing aӏl around health.

Another waу of boosting metabolism wһіcһ at first seеms counter productive is to eat more. As in, eat more often. If yоu eat belоw а cеrtаin amount оf calories in a day, rathеr than boosting your metabolism, yоu аre lowering іt cells start learning to survive оn fewer calories, аnd no longer nееd as manу calories.

This іѕ sоmetіmеs called starvation mode. This mode іs hоw yоur body wouӏd survive if tһеre waѕ a famine. Cells dont work аs weӏӏ in starvation mode. This iѕ whу іt іѕ important to eat breakfast еach day.

There аre аӏѕо certаіn foods wһіcһ cаn heӏр іn boosting metabolism. Sugary foods do nоt hеӏр (these actuаӏӏy slow metabolism rаthеr than speed іt up), but spicy foods һаve bеen seen to heӏр in weight loss by boosting metabolism. Eating small, tasty, аnd healthy meals sеverаӏ times а day is tһe beѕt approach wһen trуing to lose weight.

Sleep and stress alѕo affect yоur efforts аt boosting metabolism. Stress slows your metabolism аnd releases steroids called cortisol into yоur body that сause yоur metabolism tо slow, bеѕіdeѕ tһe fact tһаt mаnу dieters оften want to eat morе and unhealthy food wһen tһey becomе stressed.

Balanced Diet - Metabolism

Sleep is helpful in boosting metabolism. Eight оr nine hours а night іs bеst fоr mоst people. If yоu exercise on a regular basis уоur metabolism will асtuaӏly function better.

Boosting metabolism іs important bесаusе as people get older, metabolism inevitably slows down. By boosting metabolism, people keер theіr body fit аnd at optimum energy levels. So go out! Take a walk; aсtuаӏӏy take onе threе times а week fоr at leаst thirty minutes.

What is Metabolism?

In this two part article we are going to look at what is metabolism and what you should eat in order to increase your metabolism.  We will be investigating the Basal Metabolic Rate (BMR) and how your body stores fat.

So what is metabolism then? -Metabolism is a very complicated process within your body, but to describe it simply, it is the process by which your body breaks down food and converts it into energy that your body then uses for all of your vital functions. So, if you think about this the old adage ìYou are what you eatî is really true since the foods you eat are metabolized and used to provide the energy that makes the new cells, that make up you!

English: Postprandial thermogenesis by type of...

When the metabolic process is going on in your body, the energy produced can be used right away or stored for later use. If it is stored, it becomes fat so, as you can see, if you are taking in more energy than you need, you are going to be putting on some extra weight. While the process is a lot more complex that that and involves hormones and other factors, the simple fact is that taking in more energy (or food) than your body needs to burn to maintain itself is going to result in excess pounds.

Your body needs a certain amount of energy in order to keep everything running smoothly. This is usually measured as the amount of energy your body needs to maintain itself while at rest and is called your Basal Metabolic Rate or BMR.

High BMR?

If you have a high BMR, consider yourself lucky as you will be able to eat a bit more food without gaining weight. If you have a low BMR, then every thing you eat might seem to go right to your hips. While genetics has a lot to do with your metabolic rate, there are some things you can do to speed it up.

The calories you burn while doing any activity, including doing nothing, is directly affected by the amount of muscle you have on your body. So, if you build muscle, you will raise your metabolism and since you are burning more calories doing the same things you did before you will be able to eat more – or, If you want to lose weight, eat the same and the extra energy your body needs will be taken from your fat stores.

Eat Smaller Meals

Eating smaller meals and more of them is another way to boost your metabolism. You see, your body is designed to eat like a caveman and back then it was feast or famine. There would be a plethora of food available after a hunt, but then you could go days without anything but a few berries.

In order to survive, nature made our bodies so that the metabolism would slow down when food is not plentiful. So, eating many smaller meals will give your body the signal that there is plenty of food so it can feel free to rev up the engines. The other advantage is that it also takes energy to digest food so by eating more meals, you will actually be expending more energy and there will be less left over to store as fat.

So, as you can see, metabolism is a critical process in our survival and is actually programmed to work in a way that isnít necessarily the best for modern times. However, if you understand how to eat so that your body makes the best use of the energy then you will have an important weapon for battling those extra pounds.

What Should you Eat In Order To Increase Your Metabolism?

Losing weight can be hard work, but one way to make it a little easier is to boost your metabolism. Contrary to what you may think, you don’t have to be stuck with a ìslowî metabolism and there are little things you can do to help speed it up and, therefore, burn more calories during the day.

Building more muscle

You’ve probably heard that one of those things is to build more muscle mass since it takes more energy to fuel muscle and fat and the way to do this is by beefing up your weightlifting program. However, you can also help give your metabolism of boost by eating certain types of foods and making sure you eat several small meals a day.

Your metabolism is the furnace for your body and when you starve yourself by skipping breakfast or any other meal, it goes into conservation mode and burns less calories overall. So, what you want to do is eat several small meals during the day which will keep your metabolism burning at a steady rate. If you do this, plus watch what you eat, you’ll actually be able to eat more while burning more calories.

Eat more fruits and vegetables

The foods you want to stick to include fruits and vegetables along with legumes and whole grains. You have to be careful with the fruits though because if you eat them in between meals your body will probably just turn them into fat as they are easy to digest. Eating foods that are high in fiber will help you to lose weight and several ways because they are digested slowly and therefore reduce your sugar cravings. High fiber foods will also actually encourage your body to absorb less fat because they bind with fat and help to escort it out of the body before your body can store it on your hips.

There are actually some foods that take more calories to digest than are actually in the food itself. These are great foods for weight loss since eating lots of them will help to boost your metabolism and can go a long way to helping you burn more than you ingest. Some of these foods include broccoli, zucchini, asparagus and cauliflower.

Avoid Saturated Fats

It’s best to avoid saturated fats because they are just too easy for your body to turn into fat. In fact, for every 100 calories of fat you eat, your body only needs to use 2 calories to store it. On the other hand, for every 100 calories of complex carbohydrates are proteins you eat, your body needs to use 25 calories to store it. So, you can see why most diet plans have you reduce fat, it’s not just because fat has a lot of calories but also because your body needs to burn less calories to process it.

Now there is one kind of fat that you do want to eat and that is omega-3 fatty acids. These can be found in cold water fish like salmon as well as flax seeds. Most people like to get their omega 3s from flax seed oil because almost all the salmon you find today is tainted with mercury and the flax seeds themselves need to be ground up in order to be useful so buying the oil is an easier and less toxic way to make sure you get enough of this important fat.

Herbs and Spices to boost your metabolism

There are also some herbs and spices that can help boost your metabolism. Ginseng and Gotu Kola are two of these and you’ve probably heard of ephedra which is actually a combination of herbs and is said to help boost metabolism. In addition, a lot of the “hot” spices like ginger and cayenne pepper are said to speed up your metabolism when eaten.

Generally, eating a nutritious diet and making sure to eat steadily throughout the day will help give your metabolism a little boost which can make your weight loss efforts a lot easier.

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The Best 10 Ways to Boost Your Metabolism

Metabolism basically means the count оf calories уоu burn реr day. Repeatedly you hаѵе migһt read from articles аbоut accelerating tһe rate оf metabolism. The most common reasons аrе consuming highly nutritious food аnd performing workouts. If уour metabolism rate іs slower, іt shows уou arе burning lеsѕ calories. In order to increase the rate, yоu muѕt follow tһе following tips:

1) Do not fast beсаusе yоu burn toо manу calories аt once, whіcһ іѕ realӏy harmful to уоur body. In this process yоur muscles turn weak and you face dehydration rather tһan minimizing thе fat content.

2) Dine аbout 6-8 times a day bу consuming nutritious items ѕuch аs fruits and vegetables.

3) A heavy breakfast іѕ а key factor in increasing thе rate of metabolism. Since уou arе awake for thе whоle day, thе rate of metabolism is fast.

Boost Metabolism

4) There arе mаnу kinds оf healthy fats аѵailabӏe ѕuch аs nuts, fish, olive oil, аnd flax oil. They cаn be tһе substitutes fоr processed carbs.

5) Consume lesѕ sugar sо that insulin production iѕ regulated and you wiӏl tһus burn calories easily.

6) Eat аbоut 1 gm of protein per pound becаuѕе tһе excessive fat content wiӏӏ bе drained away.

7) Remember tһat alcohol is uprightly harmful fоr people planning tо lose weight. It prevents fat burning and contаіns almоѕt 100s оf calories.

8) Green tea аnd water аre tһе bеst forms of beverages that do nоt affect tһе metabolism process. So uѕe tһеm inѕtеad оf tea, coffee аnd alcohol.

9) Night shifts аrе nоrmaӏӏу nоt advisable, but if уou think thеy are unavoidable then follow tһe above-mentioned tips carefully.

10) In order to make уour metabolism process more effectively uѕe tһе turbulence training manual that provides уоu the rіght instructions to perform workouts.

If уour metabolism rate іs slower, іt shows уоu arе burning ӏеѕѕ of calories. Remember tһе аbоѵe points for a healthy life.

How Grapefruit Affects your Metabolism

Is Grapefruit any help in increasing your metabolism?

In 2006, scientists were monitoring the weight loss on 100 overweight people.  What they did was give 1/2 of the people either a glass of grapefruit juice or 1.2 a grapefruit before each meal.  What was found was that the overweight people who were taking in the grapefruit lost 3.5kgs over 12 weeks where the others only lost 1/2 kg.

A grapefruit cut in half.

What are the Health benefits in grapefruit juice?

Any form of fresh fruit like grapefruit which increase your metabolism is good for your health.  In 2006, a study concluded that grapefruit may offer health benefits and help to reduce weight.

Can I just drink Grapefruit juice to increase my metabolism?

Grapefruit and Aloe juice.
Is there a difference in drinking grapefruit juice vs just eating grapefruit?  Absolutely!  Whilst in a 2006 study there were no significant differences on your bodies metabolism by drinking grapefruit juice vs eating fresh grapefruit, the difference in calories is considerable.  Drinking a glass of grapefruit juice has twice the amount of calories as eating fresh grapefruit.  Also, fresh grapefruit has 1.4 grams of finer where as grapefruit juice has no fibre whatsoever!
Even though it was never scientifically proven and more research needs to be done in to the effects of weight loss by eating grapefruit or drinking grapefruit juice, eating or drinking grapefruit juice seemed to help.

Did you know that Coffee Boosts Metabolism?

Does Coffee Boost Metabolism or is it an old wives tale?  Let’s read on to find out.

Coffee is a fantastic drink to start your day since it not only wakes you up but did you know that it also boosts your metabolism so you burn more calories throughout the day. Some people believe that you have to drink it black and skip the milk but since it’s actually the caffeine in the coffee which boosts the metabolism this has been proven incorrect.

A photo of a cup of coffee. Esperanto: Taso de...

In a study conducted in 1980, the study revealed that metabolism in humans was increased around three hours after having a cup of coffee in people who were overweight and also people who were of average weight.

Even though the metabolism was increased, unfortunately fat breakdown only occurred in people who were of average weight.  There has always been a lot of controversy as to whether coffee actually increases metabolism and leads to significant weight loss however there is the added benefit that people using coffee to boost their energy levels allows them to get started with the day effective which leads to an active and productive lifestyle.

So is this good or bad news?  In my opinion, anything which promotes an active lifestyle is a good thing so coffee is getting a tick from me.  Whether or not coffee actually boosts metabolism effectively for weight loss will always be debated but who cares.  Drink and enjoy!

Did you know? – 600 mg of green tea boosts metabolism?

600 mg of green tea boosts metabolism – Fact or Fiction?

We’ve all known for some time that breakfast is an integral part of the day. Now research has shown that, regardless of physical activity, eating high fibre cereal in the morning at least three times a week leads to having a lower body mass index. This study followed 2,300 teenage girls over ten years, and was conducted by the national heart, lung and blood institute in the us. But did you know that Green tea extract increases metabolism? Find out how 600 mg of green tea boosts metabolism.

English: a cup of sencha Deutsch: eine schale ...

600 mg of green tea boosts metabolism – In a study reported on in the american journal of clinical nutrition, it was found that green tea extract resulted in a significant increase in energy expenditure (a measure of metabolism), plus also had a significant effect on fat oxidation. Whilesome of the effects were originally theorized to be due to the caffeine content of green tea, the researchers discovered that the tea actually has properties that go beyond those that would be explained by the caffeine.

600 mg of green tea boosts metabolism – The same amount of caffeine as was in the green tea, administered alone, failed to change energy expenditure in other studies. This led reseachers to believe that there is some interaction going on with the active ingredients of green tea that promotes increased metabolism and fat oxidation.

600 mg of green tea boosts metabolism – The researchers indicated that their findings have substantial implications for weight control. A 4% overall increase in 24-hour energy expenditure was attributed to the green tea extract, however, the research found that the extra expenditure took place during the daytime. This led them to conclude that, since thermogenesis (the body’s own rate of burning calories) contributes 8-10% of daily energy expenditure in a typical cubject, that this 4% overall increase in energy expenditure due to the green tea actually translated to a 35-43% increase in daytime thermogenesis.

Well there you have it. Try a bit of green tea today and see how it boosts your metabolism. Until next time …

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How to fool your metabolism in to burning fat

Slow metabolism is frequently blamed for excess weight. The good news is we no longer have to be the victim of slow metabolism. We can actually be the creator of our metabolism. Knowing how your body works and using that knowledge to achieve your health and fitness goals, will get you results sooner with less frustration and aggravation. My goal is to help you get the most from your effort and see results.

Here are 5 sure fire ways to fool your metabolism in to burning fat

1. Don’t skip breakfast

Home Made Protein Bars

The first way to fool your metabolism in to burning fat is the morning meal. The morning meal jump starts your metabolism and helps to prevent bingeing later in the day. A cup of coffee does not count – the caffeine and added sugar may give you a bit of energy and suppress your appetite for a little while it is sure to back fire into severe hunger and you will be more likely to overeat later. Breakfast should include complex carbohydrates like whole grain (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk), will keep your energy levels even and hunger in check.

2.  Eat more often

Get into the habit of eating every three to four hours or at least four times a day. Eating frequently stabilizes blood sugar, when blood sugar drops too low you want to eat…a lot. By keeping your blood sugar stable you can control your appetite and keep you metabolic rate high. When you go many hours without eating your body will compensate by slowing down to conserve energy…this effect hurts your weight loss efforts.

3. Eat protein at every meal

Protein will help to reduce your appetite and certainly helps to fool your metabolism in to burning fat, it takes more energy and time to digest, in effect you feel full longer than eating carbohydrates alone. Research shows that eating more protein can help you lose weight without cutting calories. Try these protein possibilities: turkey on whole wheat; hummus and pita; vegetarian chili; fruit and nuts; or protein snack bars that contain 12 or more grams of protein.

4. Fool your metabolism in to burning fat – Hold off on snacking

Many of us grab a snack for quick energy when we are feeling tired. But do not confuse true hunger with fatigue. If you are feeling tired go for a 15-20 minute brisk walk. This will raise your heart rate and give you a boost of energy. Follow it up with a large glass of cool water. If you are truly hungry have a protein and complex carbohydrate rich snack like; whole wheat crackers and peanut butter or cheese.

5.  Consume enough for your body’s needs

Eating too little slows your body’s metabolism the same way eating to infrequently does. If you want to lose weight, do not slash your calories too drastically. Instead, cut out some of the extras in your diet – things like soda, juice, packaged goods or candy. Processed foods tend to be high in fat and calories and low in vitamins, minerals and fiber.

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.  I hope you enjoyed some tips on how to fool your metabolism in to burning fat.

Question? Comments? Leave them below…

Discover how to increase your metabolism

Increasing your metabolism

In this article we are going to look at how to increase your metabolism by increasing your bodies metabolic rate.  First of all however we are going to find out if your metabolism is broken.

Dieting and Metabolism

English: Cheeseburger 20 years ago had 333 cal...

When we look at dieting, Without a doubt the most common question is “but won’t lower calories ruin my metabolism?” not a chance.Why do people stop losing after several diets? There’s a variety of reasons that come into play.

First, people tend to be a little sloppier in later diet attempts. Whether carbs or calories, there may be too much “guessing” or “forgetting” going on, bites here and there don’t get counted, quantities that are under estimated.

Second, how old were you when your metabolism wasn’t “broken”? Our body clock naturally begins dropping around age 40 and continues dropping 10% each decade. This means the 1500 calories you could eat at age 25 and still lose, isn’t going to work at age 50. At least not in the same way. Chances are you were also a bit more active 25 years ago.

Third, we need to compare apples with apples and notoranges. The weight lost on a traditional diet will be moderate at best. The dogma of “safely” losing 1-2 lbs a week is in no danger of being threatened!

Weight loss on low carb diets

However, the weight lost on a low carb diet will easily double that number, particularly if it’s a low calorie low carb diet like kimkins.Fortunately, tv shows like the biggest loser and celebrity fit club have shown us that it’s entirely safe and desirable to lose 5, 10, 15 lbs a week if obese.

A tip to keep in mind is that your body will never lose more quickly than is safe. This is why a person with 100 lbs to lose might lose 10 lbs in a week, while a person with only 10 lbs to lose will not lose the entire 10 lbs in one week.

Your metabolism is a living system

Our metabolism is a living, dynamic system. Throughout the day it fluctuates depending on our body clock and activities. New dieters are often afraid of “ruining” their metabolism by dropping calories. Hogwash! Does your metabolism drop when calories drop? Yes, but not to any great degree. Want proof? Look at the success stories at the kimkins website! Look at the amazing losses each week on the biggest loser.

Ask yourself this. Knowing that your metabolism drops to its lowest level while you sleep at night, do you set your alarm for 2 am to eat and keep your metabolism high? Of course not! When you wake in the morning, your metabolism automatically rises as soon as your eyes open, get out of bed, take a shower, get the kids ready for school and get yourself together for your own day.

If you’re still on the fence about whether lower calories means ruined metabolism, keep in mind that gastric bypass patients are intended to eat around 500 calories a day after surgery. it’s the entire purpose of the surgery. those that follow the 500 calorie instructions lose extremely fast. Those who can’t commit and pick easily digestible high calorie foods like mashed potatoes, candy, soda, chips, alcohol and ice cream don’t lose or may even gain.

If you’re considering a diet don’t be afraid of losing quickly. do be afraid of the side effects of obesity. It only take a few extra pounds before developing type 2 diabetes and once you have it, it’s for life. Your cells never regain their ability to use insulin.

So let look at how to increase your metabolism now

A person’s metabolic rate is a measurement of how fast their body burns calories which are, in turn, a measurement of energy.

Burning more calories

Burn more calories than your body consumes and you lose weight; burn more calories than your body consumes and you gain weight. Another way to say that is this: consume less calories than your body burns and you lose weight; consume more calories than your body burns and you gain weight.

The way to use your body’s metabolism to lose weight, then, is twofold:
Consume less calories than you burn (as in dieting);
Burn more calories than you consume (as in exercising);

The average body’s metabolic rate, and the rate at which the percentage daily values of the nutrients on a food’s nutrition label are based, is 2000 calories per day.

Your body naturally burns calories

Your body burns a certain number of calories per day just by virtue of you being alive – i other words, no exercise necessary. The process of breathing, for example, burns calories. As does the circulating of blood. All forms of burning calories based on nothing other than the act of being alive make up what’s called you basal metabolic rate (bmr). Interestingly enough, a person’s bmr makes up about 60% of the calories their bodies burn in a given day. The remaining 10% of the calories burned in a day are burned by what’s called dietary thermongenesis, comprising the heat-producing acts of eating and internally processing food.

Boosting your bodies metabolism

It is entirely possible to boost your body’s natural metabolism, in other words: burn more calories in a shorter period of time, or burn calories faster. Strength training (as in lifting weights) is one way to achieve remarkable effects. When you lift weights, the muscles tear and must be repaired by the body’s natural healing processes. Those processes require the body burn more calories. The body with a bigger muscle mass burns more at rest calories in any given span of time. As a general rule, we burn 50 extra calories a day for each extra pound of muscle.

Beyond weight training, the other tried-and-true method for boosting your metabolism is simply remaining active. The mere act of moving around burns calories, so logically the more you move around the more calories you burn. Take walks on your breaks at work. Park one or two streets over. Tidy up around the house while you chat on the phone. None of these require a gym membership or an unscheduleable block of time. A little bit over a long time adds up to a lot.

Lastly, there are dietary measures you can take to help boost your metabolism. Caffeinated beverages (green tea being one of the healthier choices) and spicy foods have both been shown to increase the body’s metabolic rate. Also, if you start having more frequent smaller meals rather than jus 2 or 3 large ones (“grazing” throughout the day, so to speak), your metabolism will be in a constant state of activity breaking down and processing your many small meals.

How to maintain your metabolism as you get older

What I'm Reading: Master Your Metabolism By Ji...

We are now going to investigate how you can maintain your metabolism especially as you start to get older.  Our body’s metabolism naturally decreases as we age however their are certain steps that we can take to ensure that our metabolism stays fighting fit.

Learn how to make your metabolism burn faster now

Weight gain is often associated with aging and one of the reasons for this is that your metabolism simply slows down as you get older. Each decade that you age, you burn fewer and fewer calories for your normal daily activities so it’s no wonder that by the time people get to age 50 or 60 they have packed on quite a few extra pounds. But, you don’t have to just accept this as inevitable there are things you can do to keep your metabolism burning faster as you get older.

One of the reasons that your metabolism slows down is that your cells themselves actually slow down. Another reason is called sarcopenia, or muscle wasting. As you get older, your muscles tend to atrophy. This is partly your body getting older but also a lot of it has to do with the fact that you may be leading a more sedentary lifestyle than when you were younger. Since muscles take more energy to power, the less muscle your body has, the slower your metabolism, and the easier it is for you to gain weight.

So what can you do to keep your metabolism stoked as you get older?

One of the big things, which will have many other health benefits for you in addition to keeping you slim and allowing you to still enjoy some of your favorite foods, is to exercise. Not only does exercise burn calories but it also helps keep your cells active and helps to increase their rate of metabolic activity.

In addition to cardiovascular exercise, you should consider a weight training regimen, either with hand-held weights or those fancy weight machines that you see at the gym, because adding more muscle will help to offset the natural wasting of the muscle as we age. Plus the more muscle you actually have the more calories it will take to power any type of activity you are doing -even sleeping.

Eat a Healthy Diet

Of course, you want to be sure to eat a healthy diet full of fresh fruits and vegetables, whole grains and lean meats. Eating smaller portions but more meals throughout the day will help to keep your metabolism burning evenly throughout the day and you will find that you’ll actually be able to eat a little bit more than if you packed all those calories into only two meals.

Getting older doesn’t mean that you have to resign yourself to being overweight, you just have to work a little bit harder at staying slim – but anything worth having is worth working hard for.

The Benefits of increasing your metabolism

English: Glucose metabolism and various forms ...

Did you know that the key to a successful weight loss strategy is by slowing down your metabolism? Metabolism is the process of burning calories in your body which happens naturally even if you are not exerting any effort- yes including when you are sleeping.

As we all know, exercise could increase metabolism but the point is that an individual must do an exercise that is suitable and effective for his or her body type. Increasing the metabolism must come before trimming down on calories.

A permanent weight loss may be achieved through increasing metabolism and this process provides different benefits.

This would give you more time to do whatever you want because you do not need too much exercise- this would allow you to enjoy other activities. Moreover, you do not have to force your self to do tough exercises.

Unlike other diets that hold promises of remedies when actually you just end up disappointed, increasing your metabolism will give you better long-term results and will not give you bigger possibilities of gaining weight again.

You do not have to ignore the favorite food and you need not spend so much time just preparing non-fat meals. Of course, you could stop spending too much just for this non-fat food and the like.

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Metabolic Rate and the Effect it has on Metabolism

English: The original graph of body size versu...

So how does your Metabolic Rate really effect your body’s metabolism?  Probably one of the best ways to demonstrate this is by examining why some people are able to lose weight easily (or better still, not put it on) whilst others struggle with weight all their lives.  We’re also going to take a look at how you can murder your metabolism.

The Metabolic Rate

Have you ever asked your self if why your friendís way of losing weight is seems not giving you half of the results she or he enjoys? It has something to do with your metabolic rate. This metabolic rate varies in every person and it means we need varied way of losing weight.

Metabolic rate is the rate at which our body burns calories to sustain life. Our body burns endlessly burn calories even if we are sleeping. Our muscles are responsible for burning down calories though we are not performing any physical activity. Muscles are called ìmetabolic reactiveî because of the said qualities.

Age affects your metabolic rate

Age may determine differences in metabolic rate but there are others which the degree of influence is just not as much as other factors or determinants.

Stress is actually one of the lesser influential among all the factors. However, it does give a difference. Most people who are stressed out are more prone to slower metabolism. Stress disrupts some normal processes of the body. This makes them gain more weight faster than those who experience lesser stress. It is also true that people eat more when they are stressed or depressed. Eating serves as the catharsis for them.

In our endocrine system, a gland called ìthyroidî is responsible for our weight and other bodily processes. This would mean that hormonal production especially involving the thyroid is sure to affect every person and thus, giving different effects to each. That is why people come in different metabolism and different sizes. Genes have something to do with it too.

Did you know that water affects your body’s metabolic rate?

Water intake is also a factor. Bodily processes are often involving the water portion of our body. This means that those who hydrate well have the chance to have faster metabolism than those who have lower levels. Inadequate water intake may impede body processes thus affecting oneís metabolic rate.

Of course, the food we eat is one of the strongest factors. The choice of food actually varies to oneís lifestyle. Most busy people are into fast food. This leads them to an unhealthy diet- giving then higher calorie intake compared to those who are into healthful food. More calories, slower metabolic rate- more weight to gain.

Activities involving the body are one of the top determinants of metabolic rate. There must be a balance between the food intake and the work you do. Though you eat food but the activities you do are not that beneficial to your wellness

Build muscle and lose weight faster

According to experts, muscles are the biggest factor in a persons metabolic rate. The more the muscular tissues are, the higher the metabolic rate would be. This makes people with more active muscle tissues lose weight faster than those who do not.

With these points, people must be aware of these factors so that it will be easier for them to work out on their target weight management and choose their own means of slimming down.

How you can murder your metabolism

For example, you are not consistent with dieting like you have been in and out of losing weight program, over the years; you gain and lose weight interchangeably. Has it something to do with ruining your diet? Does it mean a problem or just a common misconception?

It is nothing else but impossible. Diet could not be ruined. There may be noticeable shifts in the body composition that is regarded as one of the things people refer to when they talk about their metabolism being “ruined” by dieting but this is only a natural component the so-called ìburning of calories.

If one hopes to bring his or her metabolic rate up and soaring, one of the best things you can do is regain some of that lost muscle by adding weight training to your routine. With this, metabolism would be faster and attaining the lighter weight you have now is easier.

The Yo Yo effect of dieting

In the dieting world, this phenomenon of gain now, lose weight later is called the yo yo effect. There are specific positive actions you can make in order to work with any metabolic concern you may have as a result of your dieting history. Every person differs, so have the freedom and sensibility to gauge your needs and put into consideration all the factors especially how your metabolism is like.

Most people experiencing the trouble of the yo-yo effect have been trying to lose weight using a low-fat diet. However, this is not the correct approach. Low-fat diets are generally high in carbohydrate diets, and they just have this imaginary guarantee that your body will consistently give high levels of insulin. The fact is: the body does not burn fat when there are high levels of insulin.

The thought of metabolism being destroyed is of falsity. Metabolism is by fact, a phenomenon that starts in the womb and ends in the tomb. We just need to take good care of our health and see to it that our metabolic rate or metabolism as a whole is not unknown to us.

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Measuring your Metabolism and the Resting Metabolic Rate

Vector version of Image:Metabolism 790px.png

How do you measure your metabolism and what is a resting metabolic rate?  We are now going to look at how we measure metabolism, the RMR (or resting metabolic rate) as well as what you can do with these figures to improve your health.

Measuring Our Metabolism

Advertising has been strong when it comes to losing weight products and services. Through this medium, people are becoming more interested and captivated with the promises and the assurances these ads hold. In this modern world, everything that meets the eye is marketable- sad to say.

We need not carried away with these commercials. Increasing your metabolism is the best means of doing so. You just need your self, and a little help from outside factors. The first step is to measure your metabolism.

How do we measure metabolism?

A metabolic test comes in two ways. The first method is direct calorimetry. This method measures the energy expended in the form of heat. The other one is indirect calorimetry, it measures the amount of oxygen consumed over a period of time. Traditionally used in hospital and research facilities due to the cost of the machine and the need for trained technicians.

What are the needed preparations for the test?

The aim of the test is to gauge the RMR or the Resting Metabolic Rate of an individual. Therefore, he or she needs to avoid eating a meal 1 and a half hours before the test, avoid exercising on the day of your test and avoid the use of stimulants such as caffeine on the day of the test.

What happens in the testing bed?

You will relax in a seated position; the doctor will ask you to do this. A mask or mouthpiece would be used and you have to breathe in there for ten to fifteen minutes. A report after the test would be printed out by the machine. The most important part is that you discuss the results with the doctor in order to come up with the next steps for your diet plans.

Would the test results be useful for good?

No. You have to retest after some time. Your RMR and your total metabolism changes through time. Change in any element of your lifestyle would directly affect the result. For you to keep a track of your metabolic rate, seek help from a doctor.

There is a need for one person to give value to his metabolism because it will not just decide your size but it will have an impact on your lifestyle and on your entire life.

Resting Metabolic Rate: It is metabolism that matters!

Having a tough time jumping up just to let those jeans fit your thighs? Before a housemate complains about the mild earthquakes you create, think of doing your part of making an effort to commence a better and healthier life for your very self. What about a diet? It does not mean that you will starve to death but you just have to take efforts to lose weight.

Weight loss is as confusing as buying goods in a busy marketplace. Too crowded with methods that come with too many promises, it boggles up your mind. These promises come with the best advertisements and testimonials. But, did you know that you have the entire control of your weight? Did you know that it is all about how to know your metabolism and calculate your RMR or Resting Metabolic Rate?

What is RMR?

It is the total rate used up by the body in using fuel or burning calories but at times that we are just not doing anything or while resting.

There are factors that affect our RMR. One of these is age. As we become older, our muscles deteriorate and it leads to lower RMR. As a result, aging is accompanied with gaining of weight.

Dieting or any form of doing exercise is not at all an assurance that one could effectively lose weight. We have short-term effects only but what about the long-term ones? We know for a fact that the latter is more important than the former. Weight loss may mean losing your muscles instead of losing your fats. Muscles are essential for metabolism, so you may just get the other-way-around results. Choosing a more effective exercise really matters. Weight lifting is commendable.

As you take steps in increasing your RMR, you are pushing your self on your way to a lighter weight and healthier life as a whole.

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Using Herbs and Spices to Increase Your Metabolism

We are now going to look at how using herbs and spices can increase your metabolism.  Before we do however we are going to have a quick look at some of the secrets to a fast metabolism.

Do you know the Secrets To A Fast Metabolism

Kitchen garden at Bolen residenceHaving a fast metabolism sounds great, doesn’t it? Imagine being able to eat more food than you do now and actually lose weight? Can this be possible?

While your metabolism does have a lot to do with how many calories you eat, the notion that you can speed up your metabolism so much that you can eat anything you want and still lose weight is a little silly. However, there are things you can do to get your metabolism revved up to a point where you can eat decent meals that leave you satisfied without packing on the pounds.

Even if you have a good metabolism you still can’t sit around all day eating

The first thing I need to say here is you’re not going to be able to boost your metabolism to the point where you can sit around eating chocolate cake all day and still be thin. In fact, a big part of boosting your metabolism is eating well-balanced, healthy meals.

Another part is, of course, exercise. You want to combine cardiovascular exercise, which will raise your metabolism temporarily, with weight training which will raise your overall basal metabolic rate and allow you to burn more calories than you do now while you are at rest and play.

Do exercise before you eat

When you’re considering your cardiovascular exercise routine, you might want to schedule it in before a meal. This will not only help to curb your hunger but it will also raise your metabolism for a few hours after exercise is finished, therefore, allowing you to burn more calories during the meal itself.

Everyone knows that muscle burns more calories than fat so, if you want to raise your metabolism to peak levels, your goal should you have a lean body that is as muscular as you can get. In order to do this, you need to get serious about your weight training program. Now, Iím not saying you have to train to be in a weightlifting competition but you want to beef up the exercises that you do on all your major muscle groups whether it be with free weights or machines. The more muscle you can have on your body, the faster your metabolism will be.

You are what you eat!

The final ingredient in the secret to a fast metabolism is the meals that you eat. First of all, never skip a meal! When you do this your metabolism slows way down because it goes into conservation mode thinking that it needs to conserve energy since the food is available. Unfortunately, your metabolism doesn’t realize that the next meal is sitting right in the fridge and skipping meals can do a lot more harm than good.

You want to be sure to eat several smaller meals throughout the day as opposed to your main three meals. What this will do is keep your metabolism stoked, kind of like you to keep a fire stoked by continually adding pieces of wood. This will allow you to generally burn more calories throughout the day.

Your meals should consist of lean protein, whole-grain and vegetables along with a little bit of fruit if you like. You want to include all three of these elements in a meal because it is more nutritionally balanced and will help your body to process the food more efficiently.

While there is no ìmagic pillî for a fast metabolism, putting these steps into practice will help you speed yours up as well as increase your overall health!

Using Herbs And Spices To Increase Metabolism

If you are trying to lose weight, then you know that every little bit counts and when it comes to boosting your metabolism, so that you burn more calories, eating herbs and spices can been easy way to get an edge. There are certain herbs and spices that cause your body to work a little bit harder and, therefore, can help you to burn more of the calories you take in.

Pepper is a great metabolism booster

Many of the warming herbs like cayenne pepper can help to heat the body up. This in turn raises your metabolism. It can also improve digestion and helps to stimulate the body. Ginger is another warming herb that can help increase your circulation as well as your metabolism. And when it comes to metabolism boosting herbs, one can’t forget to mention cinnamon which nearly everyone is familiar with. Cinnamon has actually been used in medicine for ages and is full of antioxidants but is also known to have a positive effect on metabolism.

Have you tried Green Tea?

Green tea is another herb that has actually been proven in studies to increase metabolism. Green tea does have caffeine in it which is a stimulant and can increase metabolism on its own, but the study showed that the increase was not due to strictly the caffeine there is actually something in the herb itself that gives your metabolism a boost.

While you might not think of it as an herb, seaweed can be a great metabolism booster as well. This herb from the sea is actually loaded with nutrients, enzymes, vitamins, antioxidants and is high in fiber too. It helps to keep your thyroid healthy which in turn helps keep your metabolism healthy. In addition it can help your digestive system act more efficiently.

Burdock and nettle are two lesser-known herbs that can help give your metabolism a little boost. Burdoch also acts as a blood purifier and can help reduce cravings and tamper hunger. Nettle is actually very nutritious and has a positive effect on weight loss that is really still kind of a mystery although scientists believe it helps to feed the cells thus causing the body to be more nutritionally satisfied.

Start enjoying those spicy foods

Spicy foods like mustard and hot pepper sauce can help raise your metabolism too. In fact, studies showed that eating these foods with your meals can boost your metabolism by 25%. So, if you like spicy foods you may be able to help your weight loss along by adding more spices to more meals.

Adding these herbs and spices to your daily eating regimen will not only help improve metabolism but many of them have other health benefits as well. They are loaded in nutrients, vitamins and minerals and have powerful healing properties. Plus, a lot of them just plain taste good so incorporating them into your meals should be a delicious way to help you lose more weight.

Did you learn a trick or two here?  Let me know in the comments section below!

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Metabolic Disorders and How Smoking Affects Metabolism

In this article we are going to be looking at Metabolic Disorders and how people blame their excess weight on physical problems.  We are also going to be examining how smoking affects your metabolism.

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Metabolic Disorders – A lot of people like to blame their excess weight on physical problems but the truth is that very few people actually have a metabolic disorder that would cause them to gain excessive weight. In most cases, people that are overweight are that way because they simply eat more calories than they burn. Below are some metabolic disorders that could affect the way your metabolism functions.

Your thyroid is related to your metabolism

The function of your thyroid is directly related to your metabolism which is why you always hear a lot of people say they have a thyroid problem when they are overweight. While a lot of times as maybe just an excuse, there are two thyroid problems that can affect metabolism.

One of these is hyperthyroidism. This happens when you’re thyroid is overactive and it actually increases your metabolism. What’s happening is your thyroid is producing too much of the hormone thyroxine which causes your metabolism to get out of whack. In fact, you burn a lot more calories than you normally should for your size and body type and this can result in weight loss, high blood pressure and increased heart rate. While the weight loss may seem like a positive effect, it usually isn’t because in this case you will have trouble maintaining your weight no matter what you eat and that’s quite unhealthy.

What is Hypothyroidism?

Hypothyroidism is the opposite and happens when you’re thyroid is under active and does not produce enough of the hormone. This is usually a problem with the thyroid gland itself but in rare cases it could be caused by an iodine deficiency or a problem with the pituitary gland. Hypothyroidism can cause weight gain, loss of energy and a slow heart rate.

Phenylketonuria is a genetic disorder which causes a deficiency in the enzyme phenylalanine hydroxylase which is used to metabolize certain amino acids. This occurs mainly in newborns and, since this enzyme is critical to growth, if it is left untreated it can cause severe damage.

A deficiency in the liver enzyme…

Another genetic disorder is Galactosemia which is a deficiency in the liver enzyme used to break down a byproduct of lactose. Again, this happens in infants and if left untreated can have severe results.

Another enzyme deficiency is called G6PD deficiency and is an inherent condition where the body doesn’t make enough glucose-6-phosphate dehydrogenase (G6PD). This enzyme is necessary for the normal metabolic processes that have to do with red blood cells. It also helps the body metabolize carbohydrates and turn them into energy.

While metabolic disorders can be serious, most of the time they’re no excuse for being overweight. However, if you feel that you have the disorder you should see your health care professional right away to get an accurate diagnosis.

How Smoking Affects Metabolism

Chances are you know someone who quit smoking and then gained a ton of weight. This is not uncommon and, in fact, smoking itself actually increases your metabolism so when you stop smoking your metabolic rate is decreased. However, blaming the weight gain on quitting smoking may just be a convenient excuse.

Smoking increases your heart rate which makes your metabolic rate go up.

One of the things that smoking does is increase your heart rate which enforces your metabolic rate to go up. All this may sound appealing when you’re focused on losing weight but it is extremely bad for your heart as well as the rest of your body. Another thing that smoking does is curb your hunger. When you smoke, you’re less apt to eat as much. Plus the food doesn’t really taste as good so you’re less apt to want to eat in the first place.

Smoking, of course, can send you to an early grave and is not a recommended way of raising your metabolism. If you already smoke however, quitting, while essential to your health, may cause you to gain extra pounds. But, unlike a lot of former smokers may claim, the slowdown of your metabolism from quitting smoking really isn’t that significant in that we gain is probably more from the additional food you are eating to placate yourself instead of reaching for that cigarette.

Smoking is an addiction and when many people kick the habit they tend to replace lighting up with something else. In many cases this is food. So instead of reaching for that morning cigarette, you’re now eating a doughnut. You can imagine, if you do this every time the urge for a cigarette came upon you, how many extra calories you would eat.

The other bad thing about smoking is that it is a habit. You become accustomed to having a cigarette after you eat, having cigarette with your coffee, having cigarette after your boss reprimands you, having a cigarette on the way home. Now when you take that away, you feel deprived and what do you do to make yourself feel better? You eat.

But you shouldn’t use the fear of gaining weight to stop you from quitting smoking. What you need to do, instead, is have a good plan for replacing your bad habit with some good ones.

Add exercise to your daily routine

One thing you might want to consider is beefing up your exercise program. Just adding a little bit of exercise each day will more than offset the slowdown of your metabolism and, since you will probably be able to actually breathe better without cigarettes, it could actually be quite enjoyable. Not only that, but adding exercise to your daily regimen will help offset any extra calories you eat in place of that cigarette.

Speaking of which, you also want to have some low-calorie, nutritious food set aside as a cigarette substitute. Think about carrot sticks, apples even gum as a way to satisfy that urge. Additionally, you could consider nonfood things such as meditation, going for a walk, having a massage or treating yourself to that new outfit at the mall. Anything you can do to stop smoking a cigarette without resorting to eating unhealthy food!

While smoking does speed up your metabolism, quitting doesn’t have to be a sentence for weight gain. Smoking is probably one of the worst things you can do for your health, so quitting should be done at all costs even if you do gain a few pounds. But, if you’re smart about it you have nothing to gain but improved health!

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