Boost Metabolism and lose weight quickly
Your total
metabolic rate is not fixed. In fact, there is a certain part of it that is
flexible and when given the proper foods, hydration, exercise and supplements
can rev up and help you slim down naturally
If you
think back to your own personal health history, I am confident you can pinpoint
a time in your life when the weight just started to “creep” up on you. Whether it was an emotional or stressful
trigger that started the number on the scale to climb or the hectic pace of
life which caused health to take a back burner position – one day you wake up
and realize just do not feel like the vibrant, fit person you were meant to be.
The good news is, the body has an amazing forgiving and restorative nature –
given the proper foods, nutrients and conditions, it responds positively in a
very short time. The question that researchers and doctors have been
investigating for years is whether metabolism can be altered through various
lifestyle and dietary changes. If you have difficulty losing weight, it is
thought that you are one of the unlucky ones that have a “slow” metabolism
dooming you to a future of continued weight gain and weight loss struggles. If
you have a “fast” metabolism, you may be among one of those lucky few who can
eat anything and everything they wish never gaining a pound.
With great
strength, science demonstrates that metabolism can indeed be increased with a
variety of natural steps. The key is to strike a fine balance between caloric
intake, proper food choices and exercise.
1 Protein , protein and Protein
The hormone
glucagon is released in response to dietary protein, such as egg whites,
low-fat cheese, lean meats, chicken, fish and protein powder. Glucagon signals
fat cells to release fat into the blood, thereby promoting its use. In other
words, more fat is burned and more weight is lost when you eat more protein
2. Breakfast is best to break fast
Picture your metabolic rate shaped as an ice
cream cone. In other words, starting at the top – it is at its highest in the
morning and starts to decline on a gradual level as the day progresses. Unfortunately,
most of us have a backwards approach to eating when it comes to weight loss and
meals. We skip breakfast for a variety of reasons such as lack of hunger, a
busy schedule or to save on calories.
While this may seem to make sense from a pure “calories in, calories
out” theory, research has demonstrated time and time again that this approach
will result in weight gain. Whether it is a protein shake, a yogurt and granola
parfait or slow-cooking oatmeal – you need something to start your day off
right.
3. Big NO to refined grains
Products made from refined grains, such as
many breads, pastas, cookies and cakes, cause most people to over secrete the
hormone insulin. Insulin has the opposite effect of glucagon. Of its many
functions, insulin is secreted from the pancreas to facilitate the uptake of
glucose from the bloodstream into the cells.
Glucose
(a.k.a. blood sugar) is derived from carbohydrates and is the main source of
fuel for the body. When too many of the wrong types of carbohydrates are
consumed, such as refined white sugar and/or white flour, excess insulin is
secreted to deal with the sugar. In short, excess insulin = excess fat.
4. Eat LOW glycemic index carbohydrates
Examples
are like - fruits, vegetables, whole grains (breads and pastas) and beans. Do
not be scared of eating bread! Research demonstrates very clearly that whole
grains are beneficial for weight loss and the prevention of type II diabetes,
colon cancer and constipation.
5. Go for green! Instead of coffee, opt for some green tea
Green tea has many health benefits, from
helping to fight diseases such as cancer and heart disease, to aiding in weight
loss. Studies show that catechins, the antioxidants in green tea, help increase
fat burning. Research also shows that green tea may lower blood sugars by
inhibiting enzymes that allow the absorption of starches, and it may reduce the
absorption of fat from the intestine. Typical dosage is three or four cups per
day or a 300 to 400 mg capsule of green tea extract daily.
