The Metabolism And Weight Loss


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!


5 Simple Tips To Speed Up The Metabolism


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!


Herbal Metabolism Boosters and Getting The Most Out of Them

Nutrition, Supplements

Your metabolism is the grand weighing scale in your body. It decides how quickly you burn off calories, which directly affects how much weight you gain.

Learning about your metabolism can be a daunting experience. There are a lot of factors that decide how fast or slow it is, and some of these factors can’t be changed.

Luckily, there are things you can do to kick your metabolism into gear, no matter where you are in life.

SIMPLE SPICES THAT ARE herbal metabolism boosters:

herbal metabolism boostersYou may be surprised by how easy it is to find herbs that can help your body burn calories faster. In fact, some of the most basic elements to a quicker metabolism can be found in an everyday pantry.

Oregano, basil, and rosemary are all basic cooking ingredients that are proven herbal metabolism boosters. They work in different ways, whether they are blocking fat-building enzymes, or providing vitamins that can combat negative effects in our bodies. These are herbs you don’t want to miss out on.

  • Ginger and Ginseng have been celebrated for their healing properties in Asia for thousands of years. Both are powerful roots that can be ingested in whole form or in powdered form, while still giving great results. There are many different kinds of ginger and ginseng, and it is disputed which versions are the most supportive, but no matter which kind you opt for, you can’t go wrong here.
  • Cinnamon, nutmeg, and chili can all raise your body temperature, and cause you to burn fat faster. The first two are also high in essential nutrients that can keep your body in good balance. Spicy foods aren’t just tasty; they can help you stay healthy.
  • Garlic is one of the foods that are an all-time favorite when it comes to helping your body run efficiently. It can help you break down fat, add nutrients to your diet, and eliminate excess fluids from the body. It comes in cloves, powder, or extract form, all of which are beneficial. However, remember that crushing garlic is healthier than slicing it. Also, you may wish to let it sit for about 15 minutes before you eat crushed cloves.

Foods and Lifestyle changes that are metabolism boosters:

There are many different kinds of tea that can help you while you lose weight. Oolong and green tea are chocked-full of immune boosters and catechins, substances shown to give the metabolism a jump start for a few hours. On the other hand, mate tea is considered one of the easiest on your body. If you don’t like the taste of tea on its own, try it with a slice of lemon or a teaspoon of organic honey!

  • Coffee is one of those foods with a bad reputation because caffeine is a stimulant. It should be handled in moderation, but we must also consider what we put into our coffee. Dousing our drinks with creamers and sugars guarantees a crash later. But black coffee can, not only improve our diets, but strengthen our hearts as well.
  • Peppermint is a hybrid plant, created from spearmint and watermint. As such, any true combination of these three foods can help your body burn calories faster. It’s important to note, however, that peppermint oil doesn’t only help you lose weight. It can also affect the way medications you take metabolize in your body, so take care before you begin a steady regiment.

Besides what you can eat to rev up your metabolic engine, you may want to consider how often you eat. Your metabolism works best if you eat a number of small meals a day, rather than one or two huge portions. Take the time out to plan as many as six small refreshments a day and you’ll skip that “bogged-down” feeling after you eat.

Protein can also be one of these metabolism boosters, but you have to watch what kind you’re eating.

Lean meats and legumes are going to give you more bang-for-your-buck than bacon and fried chicken, no matter how much protein greasy substitutes have in them. Getting enough of these essential components can also help you build muscle.

You’ve heard it a thousand times: if you want to lose weight and stay healthy, you’re going to have to exercise. It’s true! Focusing not only on cardiovascular endurance, but strength exercises can boost your metabolism and help your body run stronger and more effectively. Exercise doesn’t have to be painful. At first, if all you can manage is 15 minutes jogging in place, that’s where you start. Steady workouts and building up your body is important. Don’t expect to be able to run a marathon in the first week, or even the first year. Set a steady, careful pace and stick with it.

Think of your body as a machine. In order to get the most out of it, you have to put the most into it. That includes maintaining your muscles, organs, and joints with regular usage. These foods and changes can help you on your path to a better life.


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!

The Top 9 Negative Calorie Foods


One of the most important things that you can do to lose weight is eat more negative calorie foods. Negative calorie foods are a group of foods that require a lot of energy to digest.

These types of foods also help boost metabolism. Below are nine of the many foods that boost metabolism:

Citrus fruits

Citrus fruits are rich in vitamin C, which has been clinically proven to help boost metabolism. An easy way to get more citrus fruits into your diet is to eat them with your breakfast. Oranges, kiwi fruit, grapefruit and fresh lime are all examples of citrus fruits.


Oats are rich in Fiber. There are two types of fiber, soluble and insoluble. Both types are important, but insoluble fiber plays the biggest role in weight loss.

beautiful girlIt is the type of fiber that cannot be digested by the body. Insoluble fiber keeps you full longer and helps reduce food cravings. Raisin bran cereal is an example of a food that has a high insoluble fiber content.


Eggs have received a bad rap over the past few years because of their high cholesterol content. However, eggs have been shown to be one of the foods that boost metabolism. They are high in protein and low in fat. You should try to consume at least two eggs per day.


Walnuts are high in monounsaturated fat, which is also known as the good fat. Studies have shown that people who eat a diet that is high in good fats are more likely to lose weight. A fistful of walnuts per day will give you the right amount of good fats.


You need to get at least two servings of salmon per week. Salmon is rich in a group of polyunsaturated fats called omega 3 fatty acids. These nutrients can help speed up the weight loss process. Salmon is also low in saturated fat and calories. Omega 3 fatty acids have been shown to potentially reduce the risk of heart disease.


You definitely want to make sure that you are getting at least four servings of vegetables per day. Vegetables are high in fiber and low in calories. However, you should opt for fresh vegetables instead of the canned ones.

Canned vegetables are usually very high in sodium. Lima beans, peas, artichoke, carrots, lima beans and spinach are some of the best vegetables that you can eat. Higher-calorie vegetables, such as white potatoes, should be eaten in moderation.


If you are a meat lover, you should opt to eat poultry instead of red meat. Poultry has fewer calories and it is also very high in protein. Frying poultry will add unnecessary saturated fat and calories. For that reason, you should opt to eat it either baked or broiled.


Lentils are dried legumes. They are an excellent source of protein and fiber. Additionally, there has also been evidence to suggest that lentils can help reduce LDL, which is the bad cholesterol.


Approximately 70 percent of your body is made up of water. That is why you want to make sure that you are drinking at least eight cups per day. Water keeps you full longer, which helps prevent you from overeating. It also helps save you hundreds of calories per day. Creating a calorie deficit is one of the most important things that you can do to lose weight. Water has also been shown to raise metabolism by up to six percent. You may be able to lose up to six pounds a year just from drinking water.

Sometimes, it can be hard to drink the recommended eight cups of water per day. The good news is that you can easily get the recommended amount of water from your diet.

Tomatoes, watermelons, strawberries and cantaloupes are a few examples of foods that have a high water content.

Again, if you want to lose weight, you will have to eat more fat burning foods. Citrus fruits, oats, eggs, salmon, walnuts, poultry, vegetables, lentils and water are just a few of the many foods that have been shown to boost metabolism.