How To Maintain Weight Loss

Tips, Weight Loss

In America today, more than 149 million adults are overweight or obese and obesity is growing throughout many developed countries around the world.

There is much evidence that points to dietary and other lifestyle habits as the source of this problem, and as a result, numerous diet and exercise fads have taken the country by storm.

Unfortunately, most of them fail to deliver the promised results and often cause the individual to regain any weight lost plus some. Such fads ultimately fail to address the main cause of weight gain, which is a sluggish metabolism.

The only effective and permanent way to lose weight is to improve your resting metabolic rate, and this can only be done through a combination of exercise, lifestyle changes and a healthy, balanced diet.

Natural Metabolism Boosters

  • weight loss maintenanceSpicy Foods- If you’re into spicy foods, then you’ve already got a leg up on improving your metabolism. Common ingredients like hot sauce, cayenne pepper, jalapenos and ginger contribute to an effect known as thermogenesis, which
    causes your body temperature to rise sharply. This increase in temperature takes energy, so your body boosts your metabolic rate in order to burn more calories to fuel the process. Numerous studies have shown that this phenomenon can increase metabolism by as much as eight percent for two to three hours. The effects are even greater when combined with exercise.As if that’s not impressive enough, research has found that people who eat more spicy foods tend to eat less overall. This is because spicy things suppress your appetite and make you feel fuller with less food.
  • Coffee – Do you like to start the day with a piping hot cup of coffee? If so, you could already have an edge on weight loss. The caffeine found in coffee suppresses appetite and induces thermogenesis, much like spicy foods do. Because it also increases energy, it makes you more likely to get up and engage in physical activity. However, you will only reap noticeable benefits if you drink your coffee black. Dumping cream and sugar into your coffee adds a ton of extra calories and negates any of the caffeine’s positive effects.
  • Fish Oil – A study performed by the University of Western Ontario in Canada found that taking fish oil can improve metabolic rates so much that the body burns an additional 400 calories per day. Fish oil is rich in the omega-3 fatty acids DHA and EPA, which discourage the body from storing fat and increase levels of fat-reducing enzymes. It is recommended that you take a fish oil supplement containing at least 300 combined milligrams of DHA and EPA, but you can also eat fish. A three ounce serving of salmon, tuna, mackerel or sardines provides roughly one gram of omega-3 fish oils.
  • Fruit and Vegetables – Current government guidelines recommend at least five servings of fresh fruit and vegetables per day, but most Americans fall painfully short of that figure. Eating plenty of fresh produce is one of the best ways to increase your metabolism because most of them are calorie-negative. This means that they take more calories to digest than the few they provide. Fruit and vegetables are also rich in essential nutrients that help you body to sustain a healthy metabolic rate. Furthermore, when eaten at the beginning of a meal, they take up room in your stomach that you might otherwise fill with more calorically-dense foods like meat and carbohydrates.
  • Mushrooms – Mushrooms have long been thought of as nutritionally useless, but the tide is beginning to turn on this unfortunate misconception. Besides containing an abundance of essential vitamins and minerals, they also possess special carbohydrates called polysaccharides that help to boost your resting metabolic rate. These carbohydrates will also reduce your cravings for unhealthy sweets. Because mushrooms are so versatile and mildly flavored, they can be added to almost any meal.
  • Water – Most Americans, as many as 74 percent, suffer from chronic dehydration and aren’t aware of it. What’s worse is that it may be contributing to their expanding waistlines. The kidneys require plenty of water in order to function properly and when they aren’t getting it, they call upon the liver for backup. One of the liver’s many jobs is to help you metabolize stored fat into energy, but it can’t do this efficiently when it’s busy helping the kidneys. Drinking at least eight glasses of water each day, or more if you sweat a lot, can increase your metabolic rate by as much as 30 percent!

Lifestyle Changes

  • urban-phoenixAvoid Stress – Research has shown that excessive and prolonged stress is one of the biggest contributors to obesity in modern America. Stress causes your body to release large amounts of cortisol, also known as the belly fat hormone. This hormone raises blood sugar, increases appetite and slows metabolism, which makes it easy to gain weight and virtually impossible to lose any. It’s important that you eliminate stress as quickly as possible. Take time out for yourself, go on vacation, indulge in a hobby or just try to relax at the end of the day.
  • Eat Less Sugar – The average American consumes about 200 pounds of sugar annually in the form of things like soft drinks, baked goods and candy. That’s not even counting the consumption of highly-refined flours, which are no better than sugar. Excessive consumption of sugars leads to high insulin, which causes your body to store calories as fat. Furthermore, all of that insulin simultaneously drives down your metabolism and makes it hard to lose weight. While it’s impractical to recommend that you completely avoid all sugar and refined flour, you should at least keep them restricted to special occasions.
  • Weight-Lifting – Weight-lifting is a great activity for both men and women that will really help to ramp up your metabolism. Spending just half an hour lifting weights will provide a boost to your resting metabolic rate that lasts for several days afterward. Also, the increase in both testosterone and lean muscle mass will lend an additional metabolism increase that will cause your body to consume more calories, even while you’re sleeping!
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Boosting Your Metabolism Step By Step

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There are a wide range of benefits to boosting our metabolisms, but not everyone’s quite sure how to do it! In reality, it really is quite simple if you follow a simple step-by-step guide, which we shall look at today.

First Step to Boosting Metabolism – Exercise

Exercising is one of the best ways that you can boost your metabolism, and should always be part of anyone’s metabolism boosting regime.

The more muscle you have on your body the faster your metabolism will be, as muscle burns calories much faster than fat. You can help increase the muscle mass on your body with weight training and resistance exercises.

Aerobic exercise is also very important in boosting your metabolism. By exercising and increasing your heart rate your body will be burning off any food that you eat a lot more quickly than it would if you hadn’t exercised.

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Second Step to Boosting Metabolism – Hydrate

An essential part of boosting your metabolism – and to general overall health – is to stay hydrated. Our bodies are made up of 90 percent water – so it is very important that we keep our fluid levels up.

Even just slight dehydration will slow down our metabolisms as our body needs water to be able to effectively metabolize our food. You should be drinking 8 – 8 ounce glasses of water each day – or more if you are regularly exercising.

Third Step to Boosting Metabolism – Nutrition

There is no point staying hydrated and getting plenty of exercise if you have a poor diet. There are a huge range of foods that have metabolism boosting properties within them, and can make a huge difference in your question of having a fast metabolism.

Look for foods that are high in fiber and protein- as these take a long time for the body to digest them – meaning they burn more calories during the metabolism process.

Some of the best foods for boosting your metabolism include: broccoli, spinach, nuts, seeds, green tea, grapefruit, eggs and turkey.

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Fourth Step to Boosting Metabolism – Eat at the Right Time

While nutrition is important in boosting metabolism, when and how often you eat your food plays an equally important role.

Your parents weren’t lying when they said it’s important that you don’t skip breakfast. By skipping breakfast you are putting your body into starvation mode, which essentially slows your metabolism down because your body wants to preserve its food supplies. Eating breakfast provides your body with a metabolism kick-start at the beginning of the day.

You should also try and eat as much of your daily food at the start of the day, as this is when you are the most active, and burning the most calories. If you eat food just before your bedtime, your body won’t be burning much of it during the night – your metabolism is much faster during the day.

While many people choose to drop the amount of calories they eat in order to boost their metabolism, in actual fact they could be doing more harm than good. You should never drop your calorie intake below 1,000 per day (or the recommended amount for your particular gender and size) – as this will also send your body into starvation mode and cause your metabolism to actually slow down.

It is also best to eat lots of small meals throughout the day rather than 3 large meals. This keeps the metabolism alert and constantly needing to work. It also keeps your blood sugar levels stable throughout the day to provide a steady source of fuel for your metabolism.

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Fifth Step to Boosting Metabolism – Supplements

If after increasing your exercise, hydration and nutrition you are still not getting the results you want – then you may want to try taking metabolism boosting supplements.

There are hundreds of different supplements on the market – both natural and scientifically formulated.

Arguably the most effective and commonly used metabolism boosting supplement are those containing B-Vitamins. A lack of B-Vitamins can result in fatigue, which is also a symptom of slow metabolism. B-Vitamin supplements are readily available and easy to take.

Other supplements that can help you fight fatigue and increase the energy you need to boost your metabolism include green tea extract, Co-enzyme Q-10, L-Carnitine and NADH (which helps your body convert food into energy).

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The Metabolism And Weight Loss

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What is the metabolism?

The metabolism is the body’s process of taking in fuel (in the form of foods), turning that fuel into the various compounds each part of the body needs to maintain itself and store energy within the internal organs, muscles and fat.

That energy (in the form of calories) is then used (or burned) to heat our bodies and allow them to move and function, and is recycled to maintain the various parts of our bodies and be temporarily stored again within our organs, muscles and fat. It is a continuous never-ending cycle that never stops until we die.

what you need to know about metabolismPeople whose bodies utilize and burn off their energy (calories) faster than they can take in their fuel (food) and store it in their organs, muscles and fat are said to have fast metabolisms. They burn off the fuel/calories faster than they can take them in. This is why people with fast metabolisms end to be thinner – their energy or caloric output is larger than their energy or caloric intake.

People whose bodies utilize and burn off their energy (calories) more slowly than they can take in their fuel (food) and store it in their organs, muscles and fat are said to have slow metabolisms. This is why people with slow metabolisms tend to be heavier – their energy or caloric intake is larger than their energy or caloric output.

One’s true metabolic rate is known as their resting metabolic rate. This can be defined as the very least amount of calories or energy required to support one’s very basic life functions, such as heart/blood circulation and breathing. The higher one’s resting metabolic rate, the faster their metabolism.

Metabolism Boosters

Despite some seemingly unchangeable factors that affect resting metabolic rate including age, gender and genetics, there are many things that anyone can do to boost metabolism, lose weight, build muscle and become stronger, more focused and more energetic.

  • Sleep – Sleep is the time for one’s body to rest and recharge. Without adequate sleep, the body becomes overused and fatigued, resulting in a lowered metabolism and decreased weight loss. Make sure to get at least six to eight hours of sleep each night. Your more energized body and increased metabolism will thank you!
  • Water – Water is a great metabolism booster. Drinking eight 8 ounce glasses of water a day will reduce your appetite, flush out toxins and assist the body in metabolizing stored fat more efficiently.
  • Eating the right foods – Lean proteins and green vegetables will speed up your metabolism because more energy is needed to digest them. Your body will burn more fat and increase muscle mass during this process. Eliminate tempting foods containing sugars and bad carbs from your pantry and watch unwanted weight disappear!
  • Go organic – The chemicals, pesticides and preservatives in many foods will slow your metabolism down because those toxins prevent the foods from being properly metabolized. The toxins will cause fat to be stored instead of being turned into energy because the body does not know what else to do with such strange and unnatural chemicals. You can lose ten pounds just by replacing your regular foods with organic versions of them.
  • Spice it up – Higher internal body temperatures caused by the capsaicin in spicy foods will increase your body’s metabolism by eight to ten percent if eaten regularly. Spicy foods will also make you feel full more quickly so that you end up eating less.
  • Eat larger meals earlier in the day – Eating a good breakfast, an early lunch and a light dinner will speed up your metabolism and weight loss. This is because you have the whole day while you are up and about for that food to digest and metabolize more efficiently and effectively because you are using more energy. Eating large, heavy meals before bed will cause your metabolism to slow and your weight to increase because your body is not moving around, causing the food to just hang around and turn into fat.
  • Don’t overly restrict your food intake – If you are consuming less than 1000 calories a day, your body will instinctively go into starvation mode and hang on to the stored fat.
  • Eat smaller, more frequent meals – Eating six smaller meals approximately two to three hours apart will keep your metabolism continuously working, thus increasing your energy and not allowing the food enough time in between meals to turn into fat.
  • Exercise – Regular aerobic exercises, weight training exercises and walking are the best metabolism boosters ever! A thirty-minute session will cause calories to continue burning for up to an hour afterwards, and you will feel increased energy and a better mood (caused by endorphins) for the rest of the day. Even if you can only exercise three times a week, you will totally see and feel the difference.

It’s often difficult to get motivated to start exercising, but once you get addicted to the positive energy from the endorphins, it’s hard to stop. Also, it takes thirty days for something to become a habit. Stick it out for thirty days and it will become part of your routine.

Another tip to help you stay motivated is to purchase a good pedometer. It has been proven that walking 10,000 steps a day will increase your metabolism and cause significant weight loss. Achieving that daily goal of 10,000 steps is very satisfying and makes walking for exercise a lot more fun.

Incorporating these metabolism boosters into your lifestyle will make a significant change in the quality of your life. You will be happier, more mentally focused and your body will be healthy and fit. And with your new increased metabolism, you won’t have to work as hard to stay that way!

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The Resting Metabolic Rate

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When it comes to losing weight, it is never really easy to do in general, and resting metabolic rate does not make it any easier. There are several products out there that claim to boost the natural means of burning calories but, for the most part, this resting metabolic rate is immutable.

Instead of using unproven products to boost your metabolism, having a sensible means of burning fat and building muscle will result in the best end.

What is the Resting Metabolic Rate?

Metabolism is the amount of energy that the body needs to maintain its standard, basic functions like breathing, circulating blood, repairing tissue and reproducing cells. Women interested in shedding some weight want to look to boost their metabolic rates; the rate measures the amount of energy that you use just sitting around all day, so boosting it helps burn more calories.

The number of calories that you will burn just sitting on the couch will account for about 70 percent of the calories that you need each day. Losing weight means consuming fewer calories than the body shows it’s burning.

Determining the Resting Metabolic Rate

There are different factors that contribute to determining a person’s resting metabolic rate, primarily genetic makeup. Women often have lower rates than their male counterparts, and this is due to men having a higher ratio of muscle to body fat; the muscle tends to burn off more calories than fat can, which means they have the higher metabolic rate.

Because of this, those with more muscle will also burn more fan due to the lean muscle’s ability to burn calories better than fat, so building lean muscle and removing fat will help you raise your rate.

Naturally, larger individuals have higher requirements for resting energy than their lighter and smaller counterparts. Finally, the most people age, the more the metabolism slows down, along with the number of calories burned in order to sustain the standard functions of the body. Reducing calorie intake and increasing your activity level will go farther in raising your rate.

Examples

There exist a few formulas to help determine what your resting metabolic rate, all of which involve simple math, but there are several websites that will help do the math for you if you do not want to think much about it. A 25 year old woman of 65 inches weighing 130 pounds would burn 1409 calories sitting around all day.

A 55 year old woman built in the same manner would only burn 1268 calories sitting around all day. A 20 year old woman standing at five foot six carrying 250 pounds would burn 1959 calories per day, and a 23 year old woman standing at four foot eleven carrying 90 pounds would burn 1216 pounds. As you can see, the differences are clear.

Activity

When you consume excess calories, you gain weight, so those who have slower rates can see better results with weight loss by getting active. By adding some extra activity every day, you can increase how many calories you need and boost both your health and energy. A 25 year old woman standing at 65 inches and weighing 125 pounds and who exercises an hour every day will burn almost 500 calories more than the same woman who sits around all day. After awhile, the calories add up and you will lose weight.

Boosting The Resting Metabolism

It is often dangerous to try to use metabolism boosters on the market, especially since there are no federal guidelines with regard to the efficiency or safety that the manufacturers would have to follow. Supplying your body with lean muscle and food with good nutrition and exercising will help you with your weight loss and your health as a whole.

resting metabolic rateTo start off boosting your rate, you need to know how to calculate it. Remember, even if you sit around all day, your metabolism is still actively working to burn calories so that you have the fuel required to do standard processes like thinking and removing waste from the kidneys. It is absolutely essential to eat at least as many calories as the body requires for this sedentary state, or else your body will assume famine and go into survival mode, burning as few calories as possible to try and store its limited fuel, which slows metabolism.

Next, you will want to add muscle onto your body. As it is heavier than fatty tissue, you will have more energy burned even during inactivity. Because of this, you will find that additional muscle will help with increasing your rate by about 100 calories for several pounds of muscle.

When you wake up, make sure that you have breakfast. When you have a nutritious, balanced breakfast, you will not only feel recharged after eight hours of good sleep, but you will also wake up your metabolism, which readies it to work throughout the rest of the day. For the rest of the day, eat small meals and snacks instead of the standard three meals, especially if you still wind up hungry with that.

The best way to ensure your metabolism is always active is to eat a small meal or a small snack every three hours, and this helps you keep a steady blood sugar level. Steady blood sugar prevents insulin spikes that cause you to crave bad foods.

Finally, maximize as much calorie burning as possible after exercise. If you alternate short intervals of activity like walking or swimming for five minutes at a standard speed with an intense 30 second burst of the same activity, then the cells that produce energy will be increased. Naturally, this will lead to more efficient calories and for a longer period of time, which means you can remain fit and lose weight with even shorter workouts.

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5 Simple Tips To Speed Up The Metabolism

Tips

Metabolism is the term for your body’s work to convert food into energy; not just the energy that sustains you through a busy day, but the type of energy that ensures your body is getting the nutrients it needs in an efficient manner.

There are two activities involved in metabolism: catabolism, which is the breaking down of complex molecules in food into smaller ones more easily absorbed in digestion; and anabolism, which involves the changing of small molecules into larger ones so that fat and protein can be stored for the body’s future needs.

Weight loss has long been linked to metabolism. The key to losing weight is speeding up the metabolism so that food is broken down and disposed of more quickly and efficiently.

What are some ways to speed up the metabolism?

1. Walking

Exercise is a great way to speed up your metabolism, and the good news is that you don’t need an expensive gym membership, personal trainer, or grueling workouts! Just walking 30 minutes a day, five days a week, is enough to bump up your calorie-burning.

Because aerobic exercise (continuous exercise such as walking or swimming) burns more calories than anaerobic exercise (such as weight lifting or golf), walking means weight loss. Pop in your headphones, listen to your favorite CD or audio book, and hit the nearest park, lake–or even the streets in your own neighborhood.

2. Light muscle building

Combining walking with light muscle building gives your metabolism a one-two shot in the arm! As you build muscle, you will lose fat. Examples of light muscle building include walking with ankle or arm weights on or lifting light weights after you walk. Use a resistance band to build muscles in arms and legs.

An exercise ball is excellent for building abdominal and back muscles. Last but not least, you can try some good old fashioned sit-ups and push-ups! If you are a gym member, do a rotation of the weight machines after you use the treadmill or elliptical.

3. Spices

It may sound remarkable, but using spices such as ginger, cinnamon, cumin, cayenne pepper, and mustard can burn calories! That spicy cayenne pepper or hot mustard really does make your body work harder when you sweat; in fact, just a little bit of this spice each day can boost your metabolism by as much as 25%.

Cinnamon gives you more energy because of its role in increasing blood circulation. Ginger helps you utilize oxygen, a key component in calorie burning. Adding just a little bit of these spices into your daily food gives you a tasty edge on calorie-burning.

4. Proteins

Because protein takes more energy to digest, it makes your body work harder. It is, therefore, a great food to add to a metabolism-boosting diet. Lean protein sources such as chicken, fish, nuts, seeds, and lowfat dairy foods are good examples.

Various types of protein powders are available to add into milk or smoothies.

Whey protein burns calories more effectively than casein or soy, though the latter may taste better and produce a longer feeling of fullness.

5. Caffeine

What? Caffeine recommended in an article about health? Yes, it’s true: caffeine boosts your metabolic rate and even burns fat. It does this through raising blood pressure and revving up central nervous system activity. Although the effect is short-lived, lasting just a few hours, schedule your workout during that time and it will be more effective.

Perhaps obviously, black coffee with sugar free sweetener and low/nonfat milk is the preferred choice over venti sized sugar-packed frappucinos.

All in all, boosting metabolism isn’t difficult. None of these tips are expensive, time-consuming, or drastic yet all of them are proven effective to make your body work harder and burn calories faster. Decide to make the adjustments necessary to incorporate them into your daily life, and watch the pounds come off!

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