Weight Buster of The Month!

Your Metabolism:  What Helps & What Hurts

 

Metabolism…What is it?  What does it do? Well, basically, it’s the sum of everybody function…everything your body does.  Each time you eat your body breaks down the food into energy that keeps your body running. Everything from keeping your heart beating and your legs moving to your mind thinking and regulating everything happening in your body.  People with a fast metabolism burn calories at a greater rate and therefore require more calories…those with a slower metabolism don’t burn as many calories and need to watch how many they consume or the excess will be stored as fat.

There are several things that negatively affect metabolism, some can be avoided but some can’t.  Here are some things that negatively affect (or slow down) your metabolism:

Age:  The older you get the slower your metabolism naturally becomes

Gender:  Women have, on average, slower metabolisms than men

Body Size & Composition:  More muscle mass burns more calories, contributing to a higher metabolic rate

Hormonal Imbalance:  Estrogen in women and Testosterone in men decline as we age and slow metabolism

Poor Nutrition:  People who eat food high in refined sugars and/or saturated fat, and food with poor nutritional value tend to have a slower metabolism

Stress:  This causes cortisol levels to rise which can cause overeating and weight gain

Insomnia:  Sleep deprivation can cause a dysregulation of cortisol, insulin, and leptin…all negatively affecting metabolism

Chronic Diseases (Diabetes, Hypothyroidism, Cushing ’s syndrome, etc.):  These particular diseases slow metabolism as part of their attack on the body

Obesity:  This slows metabolism because obese individuals have a higher fat mass and a lower muscle mass and therefore a slower metabolism

Medications:  Several medications for chronic conditions can slow metabolism (antidepressants, insulin, steroids, hormone therapies, etc.)

Physical Inactivity:  Lack of exercise can cause fat gain and slow metabolism due to a sedentary lifestyle

 

On the flip side, here are things you can do to increase your metabolism and start burning more fat:

 

Eat Regularly:  Eating several small meals during the day is a good way to keep your metabolism running at top speed

Eat Plenty of Protein:  Have protein with every meal to feel full faster and stay full longer to prevent over eating

Drink More Cold Water:  It fills you up, helps you at less, and cold water makes your metabolism speed up as your body uses energy to heat it up to body temperature

High-Intensity Workout:  These force the metabolism to run at a high rate and stay running high even after the workout is over

Build Muscle:  Muscle is more metabolically active than fat, so building muscle can increase your metabolism in general, even when resting

Stand More…Sit Less:  Standing burns more calories and is better for posture than sitting

Green or Oolong Tea:  Both of these help increase metabolism and burn fat

Eat Spicy Foods:  Peppers contain capsaicin, a substance that can boost metabolism

Get Plenty of Rest:  A good night’s sleep keeps the body healthy and the metabolism running at its optimal level

Drink Coffee:  The caffeine in coffee can boost metabolism and promote fat burning (this does not include other caffeinated beverages)

Use Coconut Oil:  Replace other cooking oils/fats with coconut oil…the medium-chain fats in coconut oil can increase metabolism

Even if you are dealing with some of the things that typically slow metabolism, you can still do some of the beneficial recommendations to increase fat burning despite your personal health situation.  It’s never a bad thing to eat better, exercise a bit more, get better rest, and so on, which not only increases metabolism but contributes to a healthier body overall…and that’s the key to feeling better.  So happy fat burning!

 

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Balanced Meal- Balanced Plate… What do these terms really mean?  Are they the same or do they represent different things?  Hopefully, We can clear up some misconceptions about these terms and aid you in eating better with the explanations.

First…Balanced Meals.  This term is thrown around all the time to explain how to eat healthy, whether, on a weight loss plan or a dietary requirement, balanced meals are important.  A balanced meal is one that includes one food from each food group…dairy, vegetables, fruits, grains, and proteins. Dairy is probably the category most often omitted mid-day and evening while vegetables don’t always make it into the morning meal.  In fact, vegetables are probably left out of many people’s diet simply because they don’t like them. The reason a balanced meal is so important is that each food group contains essential vitamins, minerals, and other nutrients to keep your body properly nourished, healthy, and functioning properly.

Here’s an example of a day of balanced meals…utilizing the five food groups:

The one thing that’s a variable is fat…butter, oil, etc…it can be used in moderation but be careful to keep close track of it for a better health choice.

The Balanced Plate or “Plate Method” of healthy eating is similar to having a balanced meal except it’s more of a visual that you can use to properly portion out your meal.  This method says to fill ½ of the plate with 2 servings of non-starchy vegetables, ¼ of the plate with lean protein (about 3 ounces cooked) or another high-protein food, fill ¼ of the plate with a starchy vegetable or whole grain serving.  Dairy and fruits are in minimal amounts. This method allows for more of a specific breakdown of portions yet still allows you to choose what fills those portions. Here’s a typical “Plate Method” for reference:

Regardless of which plan speaks to you, the main focus is being aware of the foods you’re eating and the portion sizes.  It’s easy to eat too much and not properly arrange meals to incorporate all of the food groups, but hopefully, this makes it a bit easier to treat your body to a healthy meal.

 

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