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Secrets of Food That Will Increase Your Metabolism

Secrets of Food That Will Increase Your Metabolism
by Alan Bryan

Simply defined, your metabolism is the amount of energy your body uses to burn off the food you have consumed. Metabolism never stops; it is constant no matter what you are doing. The process itself is quite complex, various chemical reactions take place as food is processed, however, the speed and efficiency of this process can be adjusted through your actual diet.

One of the biggest problems with all the fad diets today is they do not promote change to your metabolic rate. People who struggle to increase muscle while losing body fat are most likely slowing down their metabolic rate through not feeding it properly. Protein and carbohydrates are vital ingredients to increased metabolic activity.

One significant challenge with low carb and low protein diet plans is how to get your metabolic rate to increase to burn off the calories needed for weight loss. Since your metabolism thrives on these ingredients to operate, starving your metabolism of them will actually cause a reduction in overall metabolic rate. A real challenge then arises as your body will fight harder to keep fat stored in order to survive.

Foods rich in carbohydrates and protein actually increase metabolism by increasing the rate in which your body burns calories. However, it is important to understand the types of protein and carbohydrates that are best fit for consumption to increase your metabolism. While breads are a great source of carbs, avoid at all costs breads with processed flours and other refined ingredients. Those will be full of harmful sugars and other unnatural ingredients that wreck your metabolism.

Go for whole grain breads that are made with unprocessed ingredients, and also contain a good amount of fiber. Fiber helps along the processing of food and helps your metabolism become more efficient. For proteins, the best sources are not necessarily that ribeye steak or hamburger. Look to foods such as fish, nuts (especially almonds) and natural lean beef to get the protein your fat burning metabolism craves.

Additionally, there is another way to give yourself a great chance at a successful diet. Lean muscle development through light weight lifting will allow for another rise in your metabolic rate. It is well known that lean muscle works harder to burn more calories, meaning your metabolism will be running faster. Having lean muscle development work together with your simple diet changes will put you on the right track to sustained weight loss.

A popular method of diet is to stick with the three large meals per day approach, and just cut back on portions at those meals. This is actually counterintuitive to increasing your metabolic rate as only fueling three times per day, and at reduced calories, will cause the body to think food is at a shortage and fat storage increases.

Instead, eat as many as six times per day, only smaller portions each time. This reduces the number of calories introduced at any one time, and your body eventually is trained to understand it can burn off many of those calories immediately, as they will be replaced again very soon. Couple this with the increased muscle mass, which burns more calories, and your body will start to turn into a calorie burning machine.

One reason it always seems so easy to lose weight at the beginning of a diet is because your body is working overtime to process all the calories from being overweight. The reduction in calories alone will allow that metabolic rate to start causing a negative calorie balance, and weight will be lost very quickly. However, your body will adjust and eventually slow down the metabolic rate. This makes it more difficult to lose weight in the middle of the program. By building lean muscle, avoiding processed foods, eating healthy protein and carbohydrates in appropriate amounts, and exercising a little, your chances at weight loss and muscle gain are greatly increased.

For more practical tips on diet, weight loss, muscle building and even food that increases metabolism, come visit e-dietnews.com.

Two Flat Stomach Secrets For Women

Two Flat Stomach Secrets For Women

By Holly Rigsby, CPT
FitYummyMummy

Have you tried everything under the sun to get a flat stomach, only to come up disappointed? Have you fallen prey to all the gimmicks, fad diets and shameless infomercials promising you that elusive flat stomach that you desire?

Well fret no more, I’m going to let you in on the two ‘secrets’ that will help you shed unwanted fat and reveal your toned, flat stomach once and for all.

The first secret for a flat stomach is eating supportively. While this doesn’t seem like a secret at all, most women get this wrong in spite of their best – but misguided – efforts. Women have fallen prey to low-fat, low-carb, Hollywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds. But eating supportively is isn’t about dieting or deprivation; it’s about moderation and balance. While cutting carbs or fats out of your nutrition plan might give you a temporary loss of a couple of pounds, it’s typically followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating habits.

So what is eating supportively? Eating supportively is having protein and carbohydrates at every meal. It’s grazing on 4-6 meals or snack each day instead of missing meals and then gorging yourself. It’s enjoying a healthy breakfast and not drinking your calories. But most of all, eating supportively is enjoying the foods you love in moderation instead of in excess.

If eating supportively is the first secret to a flat stomach, then what’s the second? The second flat stomach secret is resistance training. Unfortunately, just as fad diets have stood in the path of women achieving the flat stomachs they so desired, so have the myths of spot reduction and cardio being the best method for fat loss. Late night infomercials have long promoted gadgets that promised to spot reduce those trouble spots that women struggle with and sucked us in with testimonials from fitness models that undoubtedly picked up a nifty paycheck for endorsing their wares. But spot reduction is a myth. Think about it – have you ever met someone with a flat stomach and fat arms? Didn’t think so. If spot reduction was possible then undoubtedly one of these happy customers would have toned and tightened their stomach, yet kept their flabby arms.

The other myth that has led women astray is the belief that cardio is the best solution for fat loss. Treadmill manufacturers have sold the virtues of the ‘fat burning zone’ and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach would be ours. These two myths have diverted us from the path of what really does work – resistance training. Resistance training is a flat stomach’s best friend because not only does an effective resistance training session burn plenty of calories while you’re doing it, but it keeps you’re metabolism revved long after you’re done. One recent study showed that you’re metabolism would stay elevated for over 36 hours after a resistance training session.

Try to get that out of an aerobics class.

And there’s another benefit of resistance training when it comes to getting a flat stomach. The lean muscle that you gain will raise you’re resting metabolic rate and help you burn more fat all day long, each and every day.

There you have it, two ‘secrets’ that are guaranteed to boost your metabolism and give you that flat stomach you’ve been longing for. So ditch the diet books and the aerobics classes and start eating supportively and resistance training. Before long that flat stomach will finally be yours.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy – Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”

 

 

 

 

 

 

 


Fat Loss, One A Day At A Time

Fat Loss, One A Day At A Time

By Holly Rigsby, CPT
FitYummyMummy

Rome wasn’t built in a day and your fat loss won’t happen that way either. Don’t expect to start eating perfectly and exercising religiously tomorrow. Instead set yourself up for success by implementing at least one supportive habit per week. Make an effort to adopt the premise of “progress, not perfection.” By developing awareness that improvement is measured by your daily progress, you can save yourself a lot of grief and frustration from the beginning. Focusing on small, positive steps in everything you do is a vital component to change. It starts you moving in the right direction and the momentum of your amazing, transforming results will soon follow. With time, commitment and a willingness to continue to take those small steps, failure is not an option.

How to do it: Be mindful of the fact that you didn’t gain it overnight so you’re not going to lose it overnight. A safe and effective fat loss program will yield 1 to 2 pounds of fat loss a week, not 10. As you begin your weight loss journey, aim for 2-3 small improvements each week. Build up to eating more supportively and moving a little more than yesterday. These small changes will add up to big improvements over time.

Beware of supplements and “quick fixes” that promise accelerated fat loss. Instead, plan on losing fat weight slowly. Sure we all want instant results, but it’s impossible to undo a years of inactivity and poor nutrition overnight.

Instead of only looking at the big picture, try to break it down into smaller bites. Set one-month goals, three-month goals, six-month goals and even yearly goals. Carry over each previous goal to make sure that you aren’t stopping one to achieve another. Make sure goals are achievable and realistic and what you truly want. A half-hearted desire will produce half-hearted results.

Remember, life happens and we must face the challenges. Sometimes that means not getting to exercise or eat properly. The difference is we get it. We make it a point to view each situation, each setback as an opportunity to LEARN and ASK, “What could I do differently next time?” Then it becomes a matter of getting back on track as soon as possible. Leave the excuses and blame behind and forget about beating ourselves up – we’re only human. Strive to do a little better today than you did the day before. The key is to stay consistent, focused and take daily action. Make goals meaningful. Our minds cannot differentiate between achieving an enormous goal or a miniscule goal it only perceives success or failure. If you set a goal that is impossible to fail you’ll only be setting yourself up for tremendous victory.

Don’t be too rigid. Telling your self that you HAVE to workout for a set time to feel a sense of completion is ill fated. If you set out to workout for 30 minutes and you only get in 20, you’ll more apt to be disappointed regardless of how hard you worked. If you simply set a goal to go to the gym at least 2-3 days a week and complete your resistance training and cardio you’ll perceive yourself as a winner.

An additional goal idea: Have you ever wanted to participate in a race or sport that you’ve never had the endurance for? Then use that as a goal! When the end justifies the means it’s easier to make it through the rough spots. It’s a win-win situation if you are able to achieve a want and a need simultaneously!

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy – Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”