Healthy Metabolism Booster

5 Healthy Ways to Boost Metabolism

Your basal metabolic rate, or BMR, is the energy your body expends at rest. It is usually determined by your genetics, but new studies show how you can trick your body into burning calories more proficiently. Check this out!

1. Build Muscle

As we get older and our metabolism slows down, we simultaneously start to experience both muscle loss and fat gain. One way to help fight this metabolic stagnation is with resistance/strength training. This type of training improves the health and resilience of muscle, providing much greater improvements in strength and tone. But more importantly, muscle itself is very metabolically active, allowing you to burn more calories, even at rest, which can lead to a drastic reduction in body fat. As an added bonus, studies suggest that resistance training can even boost life expectancy. 2. Cardiovascular Exercise

Cardiovascular exercise, or just "cardio", is by far one of the most effective and safest ways to boost your metabolism. This type of exercise includes long-distance running, high-intensity interval training (HIIT), kickboxing, and so on. Cardio not only raises your metabolic rate, but keeps your resting energy expenditure high during periods of recovery. Try no less than thirty minutes of moderate to vigorous cardio training per day, in addition to two strength training sessions per week to keep your metabolism high.

3. Recharge with Green Tea

Green tea contains antioxidants called catechins that have been shown in studies to help slim the waistline and decrease overall body weight. Also, green tea is packed with cancer-fighting compounds, which are an insurmountable benefit to your diet, at any age.

4. Don't Starve

Starving yourself is the worst possible thing you can do to your metabolism. Consuming a low-calorie diet robs your body of sufficient nutrients to satisfy its fundamental functions and plunges your metabolism through the floor.

Make sure to consume no less than 1,200 calories daily for women and 1,500 for men to meet basal metabolic needs. Keep in mind that this is the minimum amount of calories needed just to fuel resting functions, such as heartbeat, breathing, thinking and other involuntary actions. The more active you are, the more calories you will need to consume. Never trust diets that require drastic drops in caloric intake.

5. Thermogenic Fat Burners

Thermogenics are more generally referred to as fat burners. These health supplements increase fat metabolism by generating heat through a rise in core body temperature, medically termed as thermogenesis. Effective thermogenic supplements contain numerous key ingredients that work in synergy with one another to help trigger fat burning 'thermogenic' actions, including lipolysis, which is the release of stored body fat.

When choosing a good fat-burning supplement, it's best to go with one that provides a well-rounded profile that not only raises core metabolism, but also boosts energy levels and controls hunger. A good example would be BELDT: Force Thermogenic, one of the more popular fat burners on the market, which contains ingredients such as caffeine anhydrous, n-acetyl l-tyrosine, citrus aurantium, green tea leaf extract, theobromine, evodiamine, and yohimbe, all of which have been studied for their roles in thermogenic fat reduction. Many of its components have also been shown to help elevate mood, suppress appetite, and provide mental clarity.

5 FAT-BURNING FOODS TO BOOST YOUR METABOLISM

5 FAT-BURNING FOODS TO BOOST YOUR METABOLISM
BY MERCEDES CARHUAYO

Genetics, schmanetics! Yes, it may be true that your genetics contribute to your metabolism’s performance, but you can give your metabolism a boost by simply eating the right foods! Here's the scoop on which foods you should include in your daily diet to get your fat-burning gears in motion. Stay on track and you'll have your six-pack abs peaking through in no time.

Brown rice is a whole grain rice; whole grains take more effort to break down than processed grains and therefore help your body burn more fat. Brown rice, unlike white rice, maintains the hull and bran, which provide “natural wholeness” to the grain. It's also rich in proteins, thiamine, calcium, magnesium, fiber, and potassium.

Egg whites are high in protein, low in calories, and have no cholesterol or fat. Egg whites are rich in branched-chain amino acids which keeps your metabolism stoked. They also provide riboflavin -- also known as vitamin B-2 -- which can help metabolize carbohydrates, fats and protein.

Chicken is a lean meat; lean meats are full of iron. Eating about three to four servings of iron-filled foods will help avoid an iron deficiency, which can cause your metabolism to slow down. Chicken has little fat and a lot of protein. If you are trying to add bulk to your muscles, grilled chicken can help! Stressed? Eat chicken! Chicken contains vitamin B5, which has a calming effect on the nerves.

“Chili peppers contain capsaicin, a chemical compound that can kick metabolism into higher gear,” says Scott Isaacs MD, clinical instructor of medicine at the Emory University School of Medicine. Capsaicin also helps minimize blood glucose and cholesterol levels, lowers high blood pressure, and triggers the release of endorphins and serotonin, brain chemicals that counteract depression and mood swings. If that wasn’t enough, peppers can also aid in curbing your appetite, reduce your unhealthy cravings, and even enhance your sexual performance. To reap the aforementioned mentioned benefits, Dr. Isaacs suggests adding a tablespoon of chopped chili peppers to a meal once a day.

Lastly, don't forget to remain hydrated! A study published by the Journal of Clinical Endocrinology and Metabolism showed that the consumption of water (about 17 oz.) can increase the metabolic rate by 30 percent in healthy men and women. Drinking a healthy amount of water helps the body’s fluid balance, which in turn can aid in digestion and the transportation of nutrients in the body. Further, drinking water can help you finish that last rep. When you sweat at the gym, you lose water. When your muscles don’t have enough water, they get tired. Hydrate your muscles properly, and you’ll have extra energy to complete your workout.

Drink this tomorrow morning (boost energy & your metabolism)

You're gonna LOVE this morning treat I have for you today -- especially if you've got an extra 5 - 15 pounds you want to disappear!
There's been a recent frenzy over a combo of coffee and MCT oil that cranks up your metabolism. There's just one BIG problem...it gives some people an upset stomach. That's because most haven't UPGRADED their metabolism to handle the MCT super-fuel.
Fortunately, there's an alternative that's even BETTER, but WITHOUT those problems. Drink this concoction below each morning and you'll be FULL until lunch, with a revved up metabolism, brimming with energy and a sharp, focused mind.
It takes only 60 seconds to make -- just heat up a cup of water, blend in these ingredients and enjoy...
Ingredient #1: A Magnificent Metabolic Booster...
Ever wonder why the Japanese live so long and are so slender? It's green tea, but NOT the normal kind -- it's a super-potent form called Matcha, found ONLY in Japan, that's got 3x the antioxidant power.
Importantly, it's got 137 times MORE of the antioxidant EGCG, which improves virtually EVERY part of your metabolism -- accelerating body fat breakdown, preventing fat accumulation and speeding up metabolism itself.
==> Amount: 1-2 tablespoons

Ingredient #2: The World's Most Powerful Antioxidant...
This metabolic rock star is what gives chocolate its melt-in-your mouth, satisfying quality. Infused with relaxing minerals like magnesium and potassium, cacao butter ALSO has the antioxidants epicatechin and resveratrol that cools the inflammation that makes you fat, especially around your belly.
And it's loaded with super-healthy fats like oleic acid (same as in olive oil), that keep your appetite DOWN and your energy UP and saturated fats like palmitic acid that strengthen your brain and heart.
SHOCKER: the cacao bean contains THE highest antioxidant power of any food in the world - 10x more than blueberries and 20x more than spinach.
==> Amount: 1 tablespoon
Alternative for cacao butter: Since cacao butter is not easy to find in stores, you can substitute with coconut oil as a good alternative for this ingredient.

Ingredient #3: A Potent Blood Sugar Blocker...
Want to add a little Christmas deliciousness to your morning metabolic boost? Just add some cinnamon -- a powerful blood sugar reducer that LOWERS insulin, your #1 fat-MAKING hormone.
Cinnamon's power comes from, MCHP a compound that mimics insulin, meaning less insulin is needed and less fat making happens! It also lowers "bad" cholesterol (LDL) while having no effect on good (HDL) cholesterol.
==> Amount: 1 teaspoon

Ingredient #4: The Ultimate Brain Booster...
This scrumptious ingredient has over 200 organic components that create an irresistible flavor and delicious aroma. Used by the Aztecs who added this to their favorite chocolate drink, vanilla extract contains powerful aromatic compounds that stimulate certain brain chemicals that can soothe the mind.
It's also loaded with vanilloids, powerful compounds that reduce brain inflammation, sharpening your mind and speeding thinking.
Who DOESN'T need a calm, powerful mind to start their day?
==> Amount: 1 teaspoon

An Important WARNING...
While this will give you a nice metabolic kick-start, if you eat the WRONG foods for lunch and dinner, you'll absolutely kill your metabolism, energy and focus. But you can avoid that by eating these 3 odd but delicious foods found on the next page.
These foods will permanently upgrade your metabolism, ramp up your energy levels, improve mental performance, while steadily fading away those aches and pains.
That's it -- I hope you enjoy this incredible morning cocktail!
Eat these 3 foods that UPGRADE your metabolism (jack up your metabolic rate)
Enjoy!
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

Healthy Metabolism Booster

Ways to Boost Your Metabolism

Posted by Ahfazh on 5:20 PM Email Pinterest

Boosting metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several things. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can't control your age, gender, or genetics, there are other ways to improve your metabolism. Can You Make Your Metabolism Better? Here are 10 of them.

Build Muscle

Your body constantly burns calories, even when you're doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. After a session of strength training, muscles are activated all over your body, raising your average daily metabolic rate.

Step Up Your Workout

Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity workouts. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk.

Fuel Up With Water

Your body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. Also, snack on fresh fruits and vegetables, which naturally contain water, rather than pretzels or chips.

Should You Try Energy Drinks?

Some ingredients in energy drinks can give your metabolism a boost. They're full of caffeine, which increases the amount of energy your body uses. They sometimes have taurine, an amino acid. Taurine can speed up your metabolism and may help burn fat. But using these drinks can cause problems like high blood pressure, anxiety, and sleep issues for some people. The American Academy of Pediatrics doesn’t recommend them for kids and teens.

Snack Smart

Eating more often can help you lose weight. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime.

Spice Up Your Meals

Spicy foods have natural chemicals that can kick your metabolism into a higher gear. Cooking foods with a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is probably temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red pepper flakes.

Power Up With Protein

Your body burns many more calories digesting protein than it does eating fat or carbohydrates. As part of a balanced diet, replacing some carbs with lean, protein-rich foods can boost metabolism at mealtime. Good sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.

Sip Some Black Coffee

If you're a coffee drinker, you probably enjoy the energy and concentration perks. Taken in moderation, one of coffee's benefits may be a short-term rise in your metabolic rate. Caffeine can help you feel less tired and even increase your endurance while you exercise.

Recharge With Green Tea

Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple of hours. Research suggests that drinking 2 to 4 cups of either tea may push the body to burn 17% more calories during moderately intense exercise for a short time.

Avoid Crash Diets

Crash diets -- those involving eating fewer than 1,200 (if you're a woman) or 1,800 (if you're a man) calories a day -- are bad for anyone hoping to quicken their metabolism. Although these diets may help you drop pounds, that comes at the expense of good nutrition. Plus, it backfires, since you can lose muscle, which in turn slows your metabolism. The final result is your body burns fewer calories and gains weight faster than before the diet.

Eat Breakfast: Fuel Your Brain, Boost Metabolism, Increase Energy & Lose Weight

Are you tempted to skip breakfast because you’re not hungry in the morning or you’re in too much of a hurry? Or, perhaps you’re like many Americans, you grab a bagel and coffee as you run out the door. If this sounds like you, keep reading. Skipping breakfast is a guaranteed recipe to an increased appetite later in the day, weight loss resistance, obesity, cardiovascular problems and self-induced type 2 diabetes.

Katherine Tucker, Ph.D., Professor of Nutrition at Tufts University says, “When you skip breakfast, you miss out on vital nutrients that promote peak cognition.” Nowadays many kids skip breakfast or if they do eat breakfast it’s void of nutrients and they end up suffering from attention disorders, fatigue and low performance scores on tests.

Children aren’t the only victims of skipping breakfast. Men and women alike fall prey to this habit as well. Research has shown that approximately 60% of teens regularly skip breakfast.

A study published in the American Journal of Clinical Nutrition found that when women missed breakfast they consumed more food the remainder of the day and their cholesterol and insulin levels were negatively affected with a decrease in HDL, an increase in LDL, and elevated glucose and insulin levels.

Another study from the University of Massachusetts Medical School found that those who skipped breakfast were 450% more likely to be obese than individuals who ate breakfast.

Skipping breakfast affects your blood glucose levels. When blood glucose levels are low (for example, from skipping breakfast) or when the body has impaired use of glucose (as in diabetes, pre-diabetes and insulin resistance), willpower is impaired. Numerous studies confirm that “low blood glucose levels and poor glucose use are associated with lack of self-control and emotional and behavioral problems.”

Now that we’ve confirmed that skipping breakfast isn’t the smartest idea, what you eat for breakfast can be just as detrimental. What you choose to eat first thing in the morning will reflect how you feel and think the remainder of the day, your energy levels and also influence your cravings and appetite later in the day.

Consuming a bagel with a sugar-sweetened coffee drink or sugar in a box (cereal) with low-fat or non-fat milk (more sugar) are some of the worst choices for your morning meal. Although cereal or the coffee/bagel option may be convenient, the high-glycemic load of a bagel or cereal, low-fat or non-fat milk with a banana and juice causes a blood sugar roller coaster and is a hormonal disaster activating an aggressive insulin response – the perfect blend if you want to get fatter, crash in the afternoon, feel like crap or end up with diabetes. A study in the journal Advances in Nutrition reports that consuming sugary beverages such as orange juice with your meal reduces fat oxidation.

Go ahead and enjoy your morning cup of coffee as long as it’s not the first and only thing you consume in the morning. Just make sure it’s organic since coffee is highly sprayed with pesticides and have it after you’ve eaten.

The majority of boxed cereals are a combination of processed grains, HFCS, sugar, artificial coloring, soy, GMOs, trans fats, BHT and sprinkled with synthetic vitamins. And, the pasteurized milk you pour on cereal is mostly sugar-water because the nutrients are killed off during the pasteurization process so what you end up with is a nutritionally-void, insulin-spiking meal where your blood sugar increases rapidly followed by a sharp drop in your energy level a couple hours later. No wonder you crave that afternoon coffee and reach for gummy bears or some other sugary snack.

A study from the Environmental Working Group (EWG) reviewed 84 brands of breakfast cereals marketed for kids. Guess what they found? Two thirds of the reviewed cereals contained more added sugar by weight than the government recommends. Kellogg's Honey Smacks contain more than 50 percent added sugar by weight with 4 teaspoons of sugar in a 3/4 cup serving.

The Solution. Fuel your brain and body with a nutrient-dense real food breakfast that includes approximately 35 grams of clean, organic protein. Protein and fat prevent blood sugar fluctuations, boost metabolism, increase energy, fuel your brain and eliminate cravings. In fact, the first 40 grams of protein you eat every day goes to rebuild your immune system. If you are not rebuilding your immune system, you’ll have a hard time rebuilding your brain chemistry to be happy and think straight.

Protein initiates thermogenesis (energy production through heat/fat burning) and is rich in amino acids, which help balance brain chemistry by boosting the levels of mood regulating neurotransmitters (chemical messengers in the brain).

Protein-packed foods like organic grass-fed and free-range meats, pastured eggs, grass-fed whey protein or GMO-free pea protein, wild fish and seafood provide amino acids that produce nerve hormones aka neurotransmitters. Eating a protein-rich breakfast will reduce carb binges and sugar cravings later in the day, optimize cognitive function, elevate your mood, boost metabolism, prevent afternoon energy crashes, eat less later in the day and you’ll lose weight! Studies show that diets with higher protein quality lead to better compliance and success for losing weight and more importantly keeping it off.

Add a handful of nuts or seeds to your breakfast (if you’re not allergic). A study in the Nutrition and Metabolism journal revealed that eating nuts at breakfast stabilize blood sugar and induce feelings of satiety versus a high-glycemic breakfast of juice and toast.

Below are some delicious, nutrient-dense, protein-packed breakfast options that will increase energy, enhance cognition, boost your metabolism and start your day off right. Remember, there is no rule that says you must eat the typical American breakfast foods for breakfast. Below you’ll find some of my favorites. Hope you enjoy them too!

★ Protein-packed, gluten-free, high-fiber breakfast options – Fat Loss Revolution style
Before breakfast, enjoy a cup of water with the fresh juice from a lemon or lime with a pinch of unprocessed sea salt and a sprinkle of cayenne pepper.

1. Bison burger with salsa, handful of pine nuts or pecans and cup of black berries

2. Eggs, chicken sausage or a couple of slices of bacon, sautéed spinach, avocado

3. Green Smoothie: Blend dandelion, celery, parsley, cucumber, fresh fennel, green apple, ginger, turmeric root, cilantro, fresh lime juice and 1-2 tsp. Maca powder in a Vitamix. Add water, ice, coconut oil or avocado, Pea Protein powder and 1 scoop of ProtoClear, a delicious-tasting detox powder to create a high-fiber, nutrient-dense smoothie. Shades of Green Protein Smoothie recipe ideas.

4. Protein Smoothie: carrageenan-free coconut milk, chocolate Vital Whey protein or Mediclear-SGS protein powder, frozen raspberries, a handful of your favorite leafy green, 1 tablespoon chia seeds or ground flax seeds, 1 tsp. cocoa nibs, water and ice. Blend and enjoy.

5. Quinoa, cooked. Add coconut oil or pastured butter, cinnamon, pecans or walnuts and blueberries.

6. Hawaiian delight. Grass-fed organic, full-fat cottage cheese, pineapple and macadamia nuts.

7. Gluten-free and grain-free coconut pancakes.

4 whole organic, pastured eggs
1/4 – 1/2 cup coconut flour
1/2 tsp. vanilla extract
1 tsp. cinnamon
1 tbsp. raw honey
1/4 cup coconut milk (carrageenan-free)

Mix the ingredients and let it sit for 5 minutes. Add a small amount of coconut oil or butter to your pan and heat over medium heat. Pour about a 1/4 cup of batter for each pancake. Allow to brown before flipping. Enjoy these pancakes with your favorite berries or wrap up some bacon and eggs or your favorite chicken sausage for a healthier breakfast burrito.
8. Gluten-free, grain-free cereal. In a bowl add 1/2 cup unsweetened, organic coconut flakes, 3 tablespoons ground organic flax seed, 1/4 cup walnuts, 1/2 teaspoon cinnamon, 2 scoops vanilla Vital Whey protein and 1/2 cup organic blueberries. Add water to moisten.
9. Chicken Apple Walnut Goodness: sauté a chopped apple, nitrate-free chicken apple sausage or ground chicken or turkey and walnuts in coconut oil. Sprinkle with cinnamon. (courtesy of Evelyne Lambrecht)

Eat Breakfast: Fuel Your Brain, Boost Metabolism, Increase Energy & Lose Weight

Children aren’t the only victims of skipping breakfast. Men and women alike fall prey to this habit as well. Research has shown that approximately 60% of teens regularly skip breakfast.

Another study from the University of Massachusetts Medical School found that those who skipped breakfast were 450% more likely to be obese than individuals who ate breakfast.

1. Bison burger with salsa, handful of pine nuts or pecans and cup of black berries

2. Eggs, chicken sausage or a couple of slices of bacon, sautéed spinach, avocado

5. Quinoa, cooked. Add coconut oil or pastured butter, cinnamon, pecans or walnuts and blueberries.

6. Hawaiian delight. Grass-fed organic, full-fat cottage cheese, pineapple and macadamia nuts.

7. Gluten-free and grain-free coconut pancakes.

4 whole organic, pastured eggs
1/4 – 1/2 cup coconut flour
1/2 tsp. vanilla extract
1 tsp. cinnamon
1 tbsp. raw honey
1/4 cup coconut milk (carrageenan-free)

Easy Ways to Boost Your Metabolism

I get asked a lot about suggestions to boost your metabolism and if you read online, there are thousands of quick fix remedies that are just out to make a buck. I`m talking about these companies that sell pills, shakes, and equipment that are trying to convince you to part with your hard earned dollars.

Good news is that you don`t have to spend money to boost your metabolism. The solutions are natural and healthy and fitnea.com has a great article that is concise, practical and informative. Read on….

Many of us have a sluggish metabolism. This can make it really difficult to lose weight and extremely easy to gain weight. A slow metabolism can also make you tire out easily so you don’t get to enjoy all that life has to offer. However, there is good news. You can easily boost your metabolism naturally if you know how. Below, you will find 7 ways to increase your metabolism:

1. Early Morning Intense Exercise – A short burst of intense exercise when you first get up can do wonders for your metabolism. Dr. Oz has advocated for this method of speeding up the metabolism. The best part is you only have to do about five minutes of intense exercise to reap the benefit all day. The exercise you do can be really simple. Examples would include running in place, jumping jacks, and lunges. Of course, if you have a stair master or a jogging machine, that would work too. Just get your heart rate up for five minutes and cool down for two minutes.

2. Eat More Spicy Foods – Hot spices like curry, cayenne pepper, black pepper, cumin, and turmeric all help the body speed up your metabolism. There are other “hot” spices that you may not think of as hot but they react in the body in this way. They include cinnamon, cardamon, ginger, and nutmeg. Try adding these tasty spices to your soups, stir-fries, casseroles, and other dishes. Curry goes great in some type of salads like quinoa salads. Some people love the taste of cinnamon in their coffee. Just add it to the grounds before you brew it.

3. Drink Lots of Water – Water is magical in this way. Drink a lot of water and your metabolism will magically increase because the metabolic process needs water to fuel it. It’s even better if you make sure you are drinking alkaline water.

4.Keep Your Thyroid Healthy – To work efficiently, the thyroid needs selenium, zinc, copper, and iodine. However, the American diet is notoriously low in these important minerals. To get more of these minerals, eat more seafood and nuts.

5. Never Skip Breakfast – Unfortunately, in this fast paced world we live in, many of us have a tendency to skip breakfast or grab something nutrient poor on the way out the door. This is one of the worst things you can do for your metabolism. Always eat a healthy breakfast. This should include a healthy protein like eggs from pasture raised chickens and fruit bursting with antioxidants like blueberries or strawberries. (not a huge breakfast, small portions throughout the day)

6. Don’t Eat As Much Late In the Day – Unfortunately, most of us eat more at dinner than we do at breakfast. We also tend to snack at night before bedtime. This is exactly the opposite of what you want to do to speed up your metabolism. Try to eat more earlier in the day and less at dinner. Plus, try not to eat for at least three hours before bedtime.

7. Build More Muscle Mass – Weight training isn’t just for body builders. Building muscle mass should be part of all fitness programs. Even if you can’t join a gym or buy fancy equipment, you can build muscle mass. A couple of cans of food or water bottles filled with water can serve as weights for your arms and you can use those big rubber bands (cheap) or your own body weight to provide resistance to your legs to build more muscle mass.

I would like to add one more important step: 8. Get between 7-9 hours of sleep per night. The National Sleep Foundation recommends this while recognizing that genetics and environment play a big role in determining just how refreshed you feel in the morning.

The NSF suggests you ask yourself the following questions: Do you feel productive during the day? Healthy? Alert? Do you depend on caffeine to survive? And do you feel sleepy when driving? These are the types of questions that you need to ask yourself if you trying to assess whether or not you are getting a sufficient amount of sleep.

____________________________________________________________________________

Although it is difficult to adapt to all of these changes at once, I believe the most important is to eat a healthy breakfast and do not eat past 7 pm. if you can help it. If you are a carb eater and you’re craving a burger, eat it for lunch. After noon, try to stick to fruit, vegetables and lean meat.

Jillian Michaels: Banish Fat Boost Metabolism: DVD Review

Its Workout Wednesday! Which just means its Wednesday and I'm posting about fitness...
One of the difficult things about being a mutant fitness warrior is that you find yourself always looking for the next challenge. Stop laughing at me!
Okay, so I'm not an Ironman athlete, but I have to work within my own limitations folks! Due to my lacking coordination, speed or gift for anything sport-related, not to mention my funny gait (I walk like a penguin, just like my dad - who, by the way, ended up needing a hip replacement by age 50), I can't do intense endurance activities like running, so I really have to rely on HIIT training or plyometrics to get my heart rate up. And while I may be a klutzy goof-ball, my heart really is highly conditioned...and it takes a lot to challenge me.
Of course, the other issue is that I get bored extremely quickly, and need to change up my workouts regularly. I've gone through Insanity (find it boring, and too repetitive), The Insane Asylum (requires too much coordination and more space than we have in our workout area), Tapout XT (awesome, but I'm tired of it), UFC Fit (fantastic, but most of the workouts are strength-based and I prefer to do heavy lifting on my own...I do the non-weight ones regularly and love them!). I also have a plethora of other workout programs I've collected. I adore Tae Bo, but I don't find the workouts to offer much in the way of cardio, I just enjoy them and love how they work the core and legs. So I am constantly looking for really high intensity workouts that will seriously kick my butt, but I am finding that quite difficult.
I decided to give Jillian Michaels another chance by going back in time and trying one of her holder DVDs (2009) from before she got really obnoxious. Her Banish Fat Boost Metabolism certainly promises a lot! Though anything that promises a loss of 5 lbs a week is sketchy. No one should even aim to lose more than 2 lbs a week if they want to do it safely and keep it off! But anyways, it sounded intense.
Unfortunately, while this is a solid workout, it wasn't the advanced workout I was hoping for. The DVD is about 55 minutes long, with the last 6 or so minutes devoted to stretching and cool down. Its circuit style, like most of Michael's workouts, so you do each exercise twice. Following the warm up you do a kick-box inspired circuit, followed by one of plyo and one of core exercises, then again another kick-box inspired circuit, then plyo, then core. I would say its more intermediate than advanced. But the good thing is that you can modify it up or down as needed. She gives variations for beginners, and I have found that by adding weights (the workout doesn't require any equipment), I am able to boost the intensity.
If you aren't a total powerhouse like myself (stop laughing!), then you may really find this a solid, challenging workout. I like that its functional exercises and easy to follow. For me, its all about functional and easy to follow, twirls and whirls that make me dizzy and confused, just frustrate me. So no, I am not interested in anything dance-y. When I taught fitness classes (high impact, low impact, step, etc.) back in the dark ages, my classes were always what you would call 'athletic' or closer to boot camp style than 'aerobics'. Remember, I am not a master of coordination. You have no idea how many times I have given myself a black eye or all sorts of other injuries because of my clumsiness!!
Anyhow, despite all this, I do recommend this DVD, especially because Michaels keeps her attitude in check and it can be adapted to most fitness levels.
Stay tuned as I continue to review DVDs on my quest to find the best butt kicker out there...

Boost Your Metabolism?

Today as I was scrolling through my feed I came across this lovely little headline: 16 Ways to Boost Your Metabolism Without Even Trying. Now, anytime anyone tries to tell you that you can somehow change your body without work should be a big red flag, but I am sure that like me you were interested to see what they had to say. So, please go ahead and read the article, and then let us examine each point to see if there is any substance there.
Ready?
1) Eat Pineapple. Yes, pineapple does contain bromelain, which might have some use in reducing inflammation associated with arthritis and asthma, but the evidence for it helping digestion is very weak. (Link) I found it interesting that even the people at Dole did not tout pineapple for its digestive properties, and you think they would being trying to use every selling point they could get. (Link) Also, you will notice that there is nothing in this little paragraph that implies that you will burn more calories by eating pineapple anyway. If you decide you want to eat pineapple for the vitamin C and other healthy attributes, just try to stick with fresh and avoid the dried and canned versions as they often have sugar added. And keep in mind the 83 calories and 19 grams of net carbs per cup of chunks.
2) Eat Organic. Once again, if you are looking for any good evidence from human studies, you are out of luck here. There are apparently some researchers that are looking at a possible role of industrial pollutants in obesity but there just aren't any good human studies out there. And think about it, if you go into a store like Whole Foods and buy the organic potato chips or the organic sugar you are going to get the same calories. There are other benefits to choosing local organic foods as far as a better taste (in my opinion), putting money back into the local economy, maybe even getting animal protein that has a healthier fat profile, etc, but when it comes to reducing your caloric intake or helping you burn more calories the evidence isn't there.
3) Get It On. You probably thought you were going to learn that you burned a lot of calories during sex weren't you? Well, you are out of luck here too, as what you got was some vague notion about elevating your sex hormones and your metabolism. First of all, for women, if you could actually significantly elevate your estrogen levels through sex that could actually be a bad thing as you are putting yourself at more risk for breast and ovarian cancers, but fortunately sexual frequency does not seem to be linked to cancer of the breast or ovaries. (Whew!). For men, if your testosterone is low you will likely have a harder time losing fat and gaining muscle, but you're not going to feel like having sex anyway. What you want to do is talk to a good endocrinologist about testosterone replacement therapy and start improving your diet to lose body fat; then you might actually want to get it on. And as far as calories burned--the pace of sexual activity is so varied among individuals that it is hard to pin down a number. You might burn 86-100 calories in an hour of foreplay, but then you eat one piece of bread and you've just cancelled that out. There are plenty of other reasons to enjoy sex, it being a basic human need as one of them; but you might want to use a healthy sex life as a reason to improve your diet, your exercise, quit smoking, etc. A healthier daily lifestyle can result in better sex.

4) Meditate. There have been a very few studies conducted on Buddhist monks who appeared to have been able to increase or decrease their metabolism via meditation (Link). I happen to think that’s interesting, but what does that say about the rest of us? First of all, I wouldn’t want to compare my own attempts at mediation to someone who essentially does that for a living, and second of all you can’t take three people and extrapolate the results to an entire population. If you a person that goes after high caloric food when you are under stress and you need an alternative to eating your weight in doughnuts, and meditation helps, then by all means use it to decrease the impact of stress on your life. But once again, I recognize that the meditation is a tool to help you decrease your caloric intake and not depend on it to burn more calories.

5) Sip Green Tea. There are a very limited amount of studies that indicate that there is something to the claim about green tea increasing the metabolism (Link). The downside, however, is that you are going to have to do more than sip the green tea; you will have to drink about three to five cups per day. And even after you consume that amount you will maybe burn off an extra 80 calories per day. Every little bit helps when you are trying to lose weight, but keep in mind that about one smaller sized chocolate chip cookie will undo those 3-5 cups of green tea.

6) Take a Cold Shower. Sounds like a good idea since your muscles are actually doing work by contracting to make you shiver. There is an estimate that you might burn up to 400 more calories per hour if you are EXERCISING in the cold, but that’s cross country skiing, not standing under the shower head. You probably don’t want to stand under the shower for an hour as you will have wasted a lot of water besides being miserable. Keep in mind also that if you have a substantial fat layer that you are trying to lose; it is going to take you longer to start shivering when you are exercising because you are insulated against the cold. As always, if you do choose to exercise in the cold, take precautions not to get hypothermia.

7) Limit Cocktails. Since one cocktail may cause you to intake 150-250 calories depending on the type and size of the glass, this is good advice for keeping your caloric intake under control. Alcohol can act like an appetite stimulant, and if your judgment is impaired on top of that, you can wind up taking in way more calories at the meal than you intended. But does it actually slow your metabolism? Not in the way you think it does. Let’s say that you’re trying to lose body fat and you have reduced your caloric intake and also limited your carbohydrate intake so your body does not have blood glucose readily available to be used as fuel. Your body will be more likely to use the fat for fuel. If you take in alcohol, your body will use that for fuel and you may not use your fat for fuel in the next several hours. So if you are a chronic user of alcohol you might have trouble losing fat and building muscle over time, but the problem is not because your overall ability to burn calories is slower.

8) Sniff peppermint or citrus. There is a very small amount of evidence that peppermint oil may help reduce cramping and diarrhea in people with irritable bowel syndrome, but no evidence that drinking peppermint tea or sniff the essential oils will actually help you burn more calories. Perhaps flavoring your water with peppermint or citrus will keep you away from high caloric sodas and fake fruit drinks though.

9) Drink Cold Water. According to a small study done in Germany a couple years ago, if you drink at least six cups of cold water per day you will burn more calories—a whole whopping 50 calories per day. (Link) Once again, every little bit helps, but when you think about how about eating half a slice of bread can undo that, it really doesn’t make much of a difference in my book. If you prefer your water cold and it helps you drink more, by all means go ahead, but you still better be careful with how much you are taking in.

10) Spice it Up. There was a very small study done by Purdue University that showed that you may have a slight increase in metabolism after eating a spicy meal (Link). But, as I’ve mentioned several times before, the effect is so little that it can easily be undone by eating what seems to be a small amount of food. The other problem is that the increase in metabolism only seemed to happen in people who weren’t used to eating spicy food, so it appears that if you made a habit of eating spicy food you wouldn’t get that effect after a while. This shouldn’t stop you from spicing thing up though—if you are already restricting your caloric intake you want to make sure that what you are eating actually tastes good and you will stay on your plan better if you have more variety. So add those different spices to help you stay on the plan.

11) Take a stand at work. If you are more active, you will burn more calories, so there is actually something good that is finally coming out of this list. But as I have said before, you are very likely not going to burn enough calories to compensate for any high caloric snacks you might be eating at work. Be more active at work or wherever you can, but watch what you are taking in too.

12) Have a Cup of Joe. See what I said about drinking green tea as I know I am sounding like a broken record. Sure, you may burn a few more calories, but not much to make a difference. And if your caffeine source is a high calorie drink from Starbuck’s, or is a sugary soda, or comes from an energy drink, chances are the benefits of the caffeine was cancelled out by all the other calories you just had. Some people may have trouble with their blood pressure or with their mood after too much caffeine, so you have to weigh that risk too. If you still want to enjoy the coffee, minimize the caloric add-ons from milk/milk substitutes and sugar.

13) Breathe. Let me preface this explanation by stating that I read a lot of detective and science fiction/fantasy novels. If you were kidnapped and trapped in an underground bunker with no supplemental oxygen, your respiratory rate would naturally slow and you would start burning fewer calories so that you would be more likely to survive long enough for your favorite hero or heroine to rescue you. Once you were rescued and able to “breathe the air” again your metabolism would return to normal as you took in more air. For the rest us who do not have such exciting lives, however, breathing deeper will not increase your metabolism. If you do deep breathing exercises like you might do meditation, to relieve/handle stress, you might be able to cope without eating high calorie foods, however.

14) Laugh. Yes, you will burn calories by laughing, a whole 1 calorie per minute per a study done at Vanderbilt University (Link). So if you were sitting listening to a comedian that actually kept you laughing for a straight 60 minutes, you could burn off about a half a slice of bread again. See my above advice regarding stress relief.

15) Drizzle extra virgin olive oil. First of all, there is no evidence to support that somehow eating something that contains 100 calories per tablespoon will actually help you burn more calories, period. I did try to follow the convoluted path that someone’s brain must have taken to come up with this, and all I can figure out is that someone thought that since olive oil was metabolized (i.e. processed) differently than animal fats in the body it must somehow cause you to burn more calories. But my mind fortunately does not take the same convoluted path. Olive oil does not raise bad cholesterol, and having enough fat at a meal can satisfy your hunger sooner so you consume fewer calories, but you don’t actually burn more calories.

16) Get more sunshine. Sunshine does help us make vitamin D which is essential for bone health, and low levels have also been associated with insulin resistance and depression. There also seems to be a link between obesity and low vitamin D levels, but there isn’t any evidence that supplementing with vitamin D or getting more sunshine actually raises the body’s ability to burn calories. Some people report less hunger when their vitamin D levels improve, but once again, their weight loss is likely from a caloric deficit, not from an increased metabolism.

Take home message—You have probably already figured it out, the only proven way to increase your body’s ability to burn calories is to exercise. And fat loss only comes with making major changes in your caloric intake, especially if you are overeating on carbohydrate.

BOOST YOUR METABOLISM!

Continued:.....
3. Avoid Sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive exercise 2-3 times a week should be in order to stabilize blood-sugar.
4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.
5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.
6. Increase (still) water intake, still water not carbonated water flushes out toxins that are produced whenever the body burn fat.
Majority of bodily functions involves water, and the lack of water causes the body system's operations
to decrease its speed, and produces unnessessary stress as a result.
7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.
8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down the metabolism.Click Here!
9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns.
10. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called Cortisol, which decreases metabolism. Also people tend to eat excessively when stressed.
11. Guzzle up on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate
metabolism, and unlike coffee, it has no undesirable side affects when too much is consumed.
12. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.
To Sum Up: Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and (regular exercise, 30 minutes 3 - 5 times a week, ie; walking, swiming, even housework and climbing the stairs, infact anything that moves your body parts to increase your heart rate). That its not just a passing fancy but a way of life. (Get Help Here!)

Quick Tips to Boost Your Metabolism

There are a lot of people who would give a lot to increase their metabolism. Having a high level of metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life.
There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels. Metabolism slows done due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.
Here are several ways to fire up one's metabolism:
1. Build up on lean, mean body mass. It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:
For strength training
-Increase the amount of repetitions of a particular exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible
For cardiovascular training
-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Add up on resistance and speed

2. Eat breakfast. A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.
3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week should be in order to stabilize blood sugar.
4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.
5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.
6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. Majority of bodily functions involves water, and lack of water causes the body system's operations to decrease its speed, and produces unneeded stress as a result.
7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.
8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.
9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns.
9. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.
10. Guzzle up on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.
11. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.
Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and working out is not just a passing fancy, but a way of life.

Improve Your Metabolism With Chinese Herbs For Weight Loss

For many centuries Chinese herbs have been used to treat illnesses, increase health and reduce weight. A benefit that is resulting from using Chinese herbs is that they will modify the method that the body's metabolism works. This is a significant consideration for any person that is looking to reduce their weight since optimum metabolism plays a significant role in lowering weight. A Chinese herb for weight loss is an alternative worth trying out and there are in fact many different types of herbs that you can choose from.

weight management , diet programs for women, weight loss help,

Healthy Metabolism Booster

Tasty and Healthy Foods to Boost your Metabolism and Lose Weight

These simple foods are easy to integrate into any diet and can be used in many different recipes and meals.

A slowing metabolism is one of the major causes of weight gain. As people get older, their metabolism naturally slows down. The calories they used to eat are now too much for their metabolic needs and they gain weight. However, there are many foods that can be eaten that can help speed up the metabolism and help people lose weight. These metabolism boosting foods combined with a slightly lightened calorie load (about 300 less a day) and half an hour of exercise day can be a benficial diet to help promote quick weight loss.

Green tea tastes good and burns fat

Green tea is a tasty drink with many health benefits. It helps speed up the metabolism, lower cholesterol, burn fat and lose weight. It is also shown to slightly boost a bad mood and may help increase heart health naturally. Green tea is a health food that can be taken in extract form or by drinking a cup or two throughout the day. One cup one of green tea at every meal can help boost energy, increase focus and help the body digest and metabolize its food more fully. Falling asleep during digestion can actually slow the metabolism and ruin a great weight loss plan.

Water remains vitally important

Water is nearly miraculous with health benefits. One of these benefits is helping to burn fat. A German study showed that patients who drank 17 ounces of water a day found their metabolic rate increased by 30 percent. It helps keep the kidney’s from drying up. Kidney’s with little water cannot metabolize fat well enough to lose weight. Water can also serve as an appetite suppressant. Too often, the body will feel hungry when it is in fact thirsty. Drinking a glass of water will satisfy that hunger craving. Water should be drank regularly throughout the day. A water drinking schedule could include one glass in the morning, one at each meal, one between each meal and at one glass at bed. On a three meal a day schedule, that adds up to five glass of water a day.

Grapefruit is a fat burning machine

Grapefruit is a powerful food that is low in calories and high in vitamin C, fiber. It has many weight loss benefits. Grapefruit is similar to celery in that both contain less calories than the body burns metabolizing it. This means they are filling but actually burn calories and help increase metabolism. They are packed with fat burning enzymes. A Scripp’s Clinic study showed that eating grapefruit every day helped patient’s lose around 3.6 pounds during the 12 week study. One half of a grapefruit at breakfast, lunch and dinner or mix it up with a fruit salad can create a low calorie, metabolism boosting meal.
Read on

* Supercharge Your Metabolism For Weight Loss
* Four Diet Tricks that Work
* Foods That Speed Metabolism

Almonds taste great, burn fat

Almonds are an excellent snack food that can help boost the metabolism quickly. Almonds are very dense foods and are filled with tons of nutrients including vitamin E, monounsaturated fat and fiber. Due to their density, a single portion of almonds packs more metabolism boosting and fat fighting nutrients than multiple servings of other nuts. Fiber is one of the most important tools in losing weight. Not only does it help boost the metabolism, it’s also filling helping to prevent random snacking throughout the day. A handful of crushed almonds on top of a vegetable rich salad is a very healthy meal.

Lean turkey isn’t just for Thanksgiving any more

Turkey is one of the best proteins available for weight loss. Protein is an important part of any diet. It helps create sustained and long lasting energy as well as promoting metabolism activity. Protein is also filling, keeping the body satisfied much longer. Cutting the fat off of turkey also helps promote weight gain by avoiding the unhealthy aspects of eating protein. Turkey can be used to create many meals, including turkey sandwiches, turkey salads, turkey stuffing and others. There is no end to the possibilities.

Sources

Read about other fat burning foods at Fitness Tips for Life.

The Body Building website has information on metabolism burning foods, as well as other body health tips.

Eco Salon promotes a safe and health diet, including metabolism boosting foods.

First published Aug 1, 2010 Eric Benac

23 Simple ways to increase your metabolism

This entire article can be found on the link below in it's original format.... I enjoyed it's no nonsense approach, and knew you guys would love it as well....take a look

The best way to shed weight fast and naturally (besides getting proper nutrition) is to increase your metabolism. Having a faster metabolism is what will help you lose pounds , burn fat, and so much more. What’s even better is that you will be doing so consistently, quickly, and permanently! In today’s post I hope to help you in understanding more on what exactly the metabolism is, and also many of the most effective ways for you to naturally increase it as high as possible! Continue reading on to learn more…

Firstly, what is the metabolism?

Well, to skip over all the medical mumble jumble, basically, your metabolism is not a specific part of your body, it’s a specific function of your body that processes food into energy. This process will either be catabolism or anabolism.

Catabolism is where your metabolism will break down foods into energy. Anabolism is where your metabolism will break down foods and store them… as extra body fat! One surefire way to become anabolic is by eating too many calories at once. When you eat a lot of calories, and your body has nothing to do with these excess calories, then your body is forced to store these excess calories… as excess fat (check out #19 below).

So, as you can see, increasing your metabolism into a catabolic state is surely the best way to weight naturally and quickly, and with that said, I have for you my top 23 ways to boost your metabolism to lose up to 25 pounds of stubborn fat lightning fast: 1. Build Muscle – The first thing I would like to mention before I explain why building lean muscle is for sure one of the best ways to shed weight fast is that if you are a woman, you do not have to worry about building HUGE muscles! For women developing massive muscles, this is only done by taking supplements, lifting extremely heavy weights, and other unnatural things.
Now, the reason it is so important to build muscle tissue is because having more muscle tissue on you than fat tissue will AUTOMATICALLY burn away calories! This happens due to an increase to your metabolism during a weight training workout, and also due to an increase of your resting metabolic rate (when your body repairs muscle tissue during rest).
2. Interval Cardiovascular Exercise – This type of aerobic workout involves alternating between high and low intensity with your exercise. An example would be to jog for 2 minutes and then kick it up a notch for 30 seconds and sprint. Repeat this for a period of 20 total minutes and not only will you have had a more fun and motivating workout, you will have also increased your metabolism AND resting metabolic rate… plus this is a great stress buster!
3. Eat More Frequently – I’m pretty sure you’ve heard this dieting tip at one point or another… and I HIGHLY recommend you follow it. When you eat more frequently (such as with 4-6 meals), you are keeping your digestive system active… and will therefore increase your metabolism. You also help defeat annoying hunger and craving pangs!
4. Get Omega Fatty Acids In Your Diet – Omega fatty acids (and other healthy fats such as monounsaturated) are found in nuts, fish, fish oil supplements, olive oil, and more. Getting healthy fats in your diet will increase your metabolism since it will help with regulating your blood sugar levels, decreasing your susceptibility to leptin, and reducing inflammation.
5. The MIGHTY Green Tea – Drinking at least a couple of cups (I recommend five or more for SUPER results) of green tea everyday will increase your metabolism and is also a great source for antioxidants to help cleanse your body and help you shed weight fast. Drinking green tea will help boost your metabolism due to an active ingredient found in green tea called catechins. 6. NEVER Force Your Body To PRESERVE Energy – What does that mean? Well, if you go on one of those infamous “low-calorie” diets or even those insane starvation (fasting) diets, you can end up slowing your metabolism down. This happens because when you significantly reduce calories, your body thinks you are starving, and will then slow down fat loss to maintain your energy levels! To prevent this from happening, first avoid those “low-calorie” types of diets, and second, I recommend that you eat more than 3 meals a day (mentioned in #3 above)… BUT… make sure that each meal is small (such as around 300 calories).
7. START Right… And You’ll FINISH Strong – Yes, the VERY common tip of ensuring that you eat a well-balanced breakfast has been beaten to death… but it still deserves to be mentioned again, and again, and again! Eating a “smart” breakfast (foods high in protein and complex carbs) will not just help you with sustained energy all day long, it will also help increase your metabolism.
8. Keep Away From Trans Fat – This is the most important type of fat to avoid by all means necessary. The health damaging effects of trans fat is flat-out scary! One of the problems eating foods high in trans fat can cause is a reduction in your metabolism. It does this by making your body insulin resistant, causing inflammation, and adhering to liver and fat cells.
9. Eat As Fresh As Possible
10. Protein – Healthy protein (turkey breast, chicken breast, egg whites, nuts, organic fat-free milk, organic fat-free yogurt, whey protein shakes, and more) is not just a popular nutrient amongst bodybuilders, it is a vital nutrient that can help you in so many ways… such as by SKYROCKETING your metabolism! The reason protein can help increase your metabolism is because your body has to burn a ton of calories just to process it! Not to mention, getting plenty of protein in your diet will fight off hunger pangs and so much more! Also, I recommend that you have some type of healthy protein with every meal for best results.
11. Avoid So-Called “Healthy” Foods – Many of those low-fat, low-carb, etc. food options you see at your local grocery store are actually not healthy for you. The reason why is because with reducing one bad part of a particular type of food, more than likely another bad area was increased to substitute (such as more sugar, more fat, aspartame, etc.).
12. Go Green – Dark green leafy veggies (spinach, dark green leafy lettuce such as romaine, broccoli, kale, collard greens, and more) can help increase your metabolism since they will enhance your digestive system and also because they are high in iron. Another benefit of dark green leafy veggies is that they will also support your red blood cells to supply nutrients throughout your body.
13. Detoxify Your Body – Processed foods, tap water, and even the air we breathe all contain contaminants that over time, will accumulate in our bodies in the form of toxins… better known as free radicals. This waste can not only be harmful for your overall health, it can cause pounds of excess waste to accumulate. If you detoxify your body (drinking more water, eating fiber, eating foods such as berries or drinking liquids such as green tea that are high in antioxidants, etc.), you can help speed up your metabolism, improve your overall health… and so much more.
14. Grapefruit – Eating this super-food can help boost your metabolic rate by helping to decrease insulin levels.
15. The Number One Essential – Water! You can increase your metabolic rate by up to 30% by drinking more water. A good rule of thumb to help you figure out how much you need to drink is to simply divide the weight you are currently at now, and drink this amount in ounces of FRESH filtered water each day. I recommend you don’t waste your money on buying spring water. You can get similar quality water and SAVE A TON of money by simply getting a water filtration device for your faucet instead. 　
16. THIS Each Day Keeps The Doctor Away – That’s right… good ol’ apples! Apples are by far one of the greatest super-foods on the planet. Eating them will help in improving your metabolism, decreasing hunger pangs, decreasing cravings, SIGNIFICANTLY helping your digestive system, and more! Now, although this is a VERY powerful and VERY healthy food, given that it is somewhat high in calories and simple carbs, I recommend that you get a minimum amount each day (such as 1 or 2).
17. Berries – Adding berries (blue, black, etc.) to your diet will help detoxify your body, increase your fat burning abilities, and improve your overall health.
18. Make It SPICY! – Many researches have indicated that adding hot spices to your foods can significantly help raise your bodies fat burning ability. This is because many spices (such as cayenne pepper, jalapeño peppers, and more) contain Capsaicin, and this will help in increasing your bodies fat burning hormones.
19. Avoid Eating Too Late At Night – Especially foods high in bad carbs (sugar, white flour based, etc.) and fatty foods. Eating foods too late at night is a problem because when you sleep, your body doesn’t need energy… and food is used as energy. So what happens to this food when it’s not being used as energy? That’s right, your metabolism slows down and stores it as extra body fat!
20. You Cheater! – If you want to trick your metabolism into increasing as high as possible, and if you want to actually enjoy dieting instead of dreading it, then one awesome thing you can do is to have cheat foods… THE RIGHT WAY. Yes, there is a right and wrong way with cheat days. Most people think that it’s okay to go absolutely insane on their cheat days and this is further from the truth. You have to eat the right types of foods in the right patterns for this to work properly and not end up sabotaging your metabolism instead of strategically elevating it.
21. Deep Breathing – Your metabolism requires oxygen… so doing deep breathing exercises will definitely help in increasing the health of your metabolism. Also, this is one surefire way to help decrease your stress levels as well.
22. Getting Good Quality Sleep – If you sleep straight for at least 7-8 hours EVERY night, you can help improve many areas of your life (energy, brain functions, and in this case… your metabolism).
23. Reduce Stress – Lowering the stress in your life can have a huge impact on your body’s ability to efficiently burn off fat. This is because too much stress can:
A. Cause the chemical cortisol to release in your body… and too much of it will be stored as extra body fat.
B. Affect your bodies metabolism from working effectively.
Some things you can do to relieve stress are exercising, deep breathing exercises (such as what I mentioned above), meditation, fun activities, hobbies, decreasing caffeine consumption, eating fresher foods, not driving during rush hour, and just simply LAUGHING!). In Conclusion…Without a doubt, the best way to shed weight quickly, burn fat fast, and improve your overall health is to ensure that you NATURALLY boost your metabolism. If you follow those proven tips above, then you will be well on your way to the body of your dreams
I loved this article so much I wanted to share it with you in it's entirety (even though there are a few things that wouldn't work for ie.green tea etc.) ...I really hope you can take at least one new healthy habit to increase your metabolism and work on it....

Raise The Body

Rabu, 18 Januari 2017

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