Feed Your Body To Burn Calories

How is your metabolism these days?  Did you know that just by reducing your portion sizes and eating more often throughout the day as well as adding muscle training to your weekly schedule could possibly boost (put into high gear) your metabolism and therefore your body has the ability to burn more calories?

Metabolism is the chemical changes in the body that helps produce energy.

Metabolism is the rate at which your body uses energy, in the form of calories, on any given day. It is determined largely by the amount of lean mass (muscle) in relation to your body fat.

Simply said, however, if we have been on so called Yo-Yo diets that cause the overall body weight to fluctuate often and over a period of several months or years then the body may not be so cooperative to respond. There are many diets out there that promise you quick weight loss. BEWARE! If you are not feeding your body the proper nutrition along with the adequate amount of calories per day or you are waiting hours between meals you are only weakening or lowering your metabolism. I will take up this topic soon in a follow-up article on the importance of getting the proper amount of calories daily along with the dangers of too little calories taken in daily. For if you are not consuming the calories needed daily for your body it also could be that you are losing valuable muscle. The lower the muscle mass the slower your metabolism. The final result is a body that burns fewer calories and gains weight faster. So depending on whether or not we have abused our metabolism will be one main deciding factor in being able to alter it.

Ofcourse, other contributing factors, such as age, genetics, medications and activity level along with general lifestyle and mental attitude need to be taken into consideration. Boosting your metabolism should be the top focus of any weight management plan.

Your diet is about 80% of your entire fitness and nutrition regimen plan. Therefore, must be managed with great care.

Our bodies are constantly burning calories, even at rest. This resting metabolic rate is much higher in those of us with more muscle mass. A pound of muscle uses about 6 calories a day just to sustain itself. A pound of fat burns only 2 calories daily.

After a good workout in the weight room our muscles are activated all over our body, increasing our average daily metabolic rate.

Here are some valuable tips we need to keep posted as we continue to look for ways to boost our metabolism and burn more calories in order to become healthier and have more energy…

  • Strength training has the ability to increase your resting metabolic rate. By strengthening your muscle cells it will take more calories (fuel) in which to move the muscle. According to Gary Hunter, PhD, director of exercise physiology at University of Alabama, “A woman who strength-trains two to three times a week for sixteen weeks will burn about 100 more calories a day.”
  • By eating 6-8 mini-meals a day (starting within an hour of waking up at the beginning of your day) keeps your metabolism moving and therefore burning extra calories. This keeps insulin levels consistent, which may cause the body to utilize, rather then store, more energy from food, according to John Hopkins Weight Management Center in Baltimore. By waiting 3 to 4 hours or more in between meals you are actually training your metabolism to slow down.
  • How much intensity (push yourself) within your target heart rate during your Aerobic workout can help boost your metabolism hours after your workout. Also, high intensity aerobic interval training has been proven to increase the rate of metabolism in individuals who perform aerobic exercise regularly (3 – 5 times a week).
  • Drinking plenty of water to process calories. If you are slightly dehydrated, your metabolism may slow down. In the article I previously posted on WATER the Powerful Weight Loss Nutrient, studies were done where the subjects drinking at least eight glasses of water a day burned more calories then those that drank far less. Also, drinking a glass of water before a meal or snack to stay hydrated. Along with a glass before during and after exercise.
  • Coffee drinkers love this one! Even though there is an increase in energy this is only short lived. This short-term energy boost is just that, a few calories burned. Taking into consideration the caffeine, be careful with this one.
  • Cleansing diets monitored by a professional can boost metabolism due to the body’s ability to function more efficiently afterward. The Master Cleanse diet is very popular among diet and fitness enthusiasts. This cleanse has a lemonade drink that also includes a dash of cayenne pepper that is known for its boosting capabilities. Some experts say cayenne pepper, commonly known as chili powder, can be taken daily. A pinch in a glass of water 3-5 times a day.
  • By eating a significant amount of protein each day the body will burn up to twice as many calories digesting as it does for fats or carbohydrates. Always making sure to eat a balanced diet and not relying solely on animal protein try adding some tofu, nuts, beans and rice to help boost your metabolism at mealtime.
  • Green Tea is a favorite among many of my friends and family. So many varieties and so good for you. Also, these green teas have a compound, catechins, which lead to a reduction in body fat by burning a few calories per day.  Ofcourse, remembering always moderation in drinking. These come in decaf so you are not worrying about getting too much caffeine. There are other teas you can research that will give you a metabolism boost, so check it out for yourself.

Keeping a moderate variety in our daily lives is vital to optimal health. By adding variety in our workout as well as our diet we will be able to increase and sustain energy. By strengthening our muscles and staying active and eating the right amount of calories per day the more calories we will actually burn.

Remember! We will never be perfect at it, but we need to be always working on it.

If you have any specific questions at anytime your comments are always welcome :-}

Onward!

Sandi :-}

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