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| Learn how to change your metabolism to start burning fat all day long. In order to know what you must do to change it, you have to understand the factors that affect your metabolism. Written by Deb Knapp. |
Undoubtedly almost every
single individual reading
this article has considered
using, looked at or used some
form of "FAT BURNING"
supplement. Everyone wants
a fat burning body but few
will make the real effort to do what it takes to
make it happen naturally before ever considering
supplements. If you implement specific habits into
your lifestyle to make your body perform at a higher
rate metabolically on an everyday basis, supplementation
will only add to your efforts!
In order to know what you must do to change
it, you have to understand the factors that affect
your metabolism. Two elements to be considered
are age & hormones. Lean mass, fasting and dieting
also play a part but can be traced to dietary &
exercise habits.
The three major factors affecting your metabolism are:
- Genetics
- Dietary Habits
- Exercise
Stop and consider how much control you
have over your own metabolism. YOU control two
of the three major factors, SIXTY-SIX PERCENT!
You CAN CHANGE IT! How do I
begin? First, you need to have a reference point.
Assess your metabolism by generally, understanding
the balance of your diet and how many calories
your body requires to maintain, lose or gain
weight. It's difficult to know what to gain control
over if you don't understand what's out of control
or out of balance!
You can even have your RMR (resting metabolic
rate) measured. Calculate your RMR here. Once you've
worked on this basic step, break it down from
there.
What Are My Current Dietary Habits?
1. Do I Eat A Balanced Diet?
It is IMPERATIVE that our bodies
eat a combination of protein,
carbohydrates & fat. These are
ALL sources of energy for survival.
Your diet should consist of
a VARIETY of foods.
2. Do I Eat Breakfast?
It is common for some people to
miss breakfast due to fast paced
lifestyles. Eating breakfast "kick
starts" your metabolism after
going for hours without fuel.
Studies show that eating breakfast
also decreases your chances
for obesity and insulin resistance
syndrome. This metabolic disorder
is signified by the body's
resistance to use blood sugar
(glucose) efficiently, boosting the
risk of diabetes and heart disease.
3. Do I Eat Mini Meals Frequently?
Think of your body as a fire. The
more frequently you "throw a log
on the fire" the greater the burning
capacity. Without a doubt, I
can tell the difference in my
metabolism and energy level
when eating 6 or 7 times a day
rather than 4 or 5. If I eat 200
calories 6 times a day, that's
STILL only 1200 calories! Every
2-4 hours is recommended for
optimal results.
4. Do I Exercise Portion Control?
Most individuals have no idea of
the size of a standard portion. To
give you a rough idea, use your
hand as a guideline. A portion of
meat should be about the size of
your fist. Most fruits, vegetables,
other food portions could be held
in the palm of your hand or about
1/2 a cup. How many servings are
you REALLY eating?
5. Do I Strategize My Eating?
If I want to eat high carbohydrate
foods, do I spread them out and
eat them EARLY in the day (no
later than 3 p.m.) so that my
body has a chance to burn them
off before my metabolism slows
down at the end of the day or
before I go to bed?
6. Do I Avoid Saturated Fat, Processed Food (including soda) and Refined Sugar?
The more NATURAL the food, the better the body utilizes
it. Saturated fat and chemicals found in processed
food only inhibit the body's design to function. 1200
calories a day from refined & processed food will have
nowhere NEAR the same effect or micronutrient content
of a 1200 calorie diet from whole grains, fruits,
vegetables, lean meats, fish, nuts and seeds.
7. DO I Avoid Eating Late At Night OR During The Night?
Remember the metabolism slows down during inactivity.
Eating late or in the middle of the night will
require your body to work at burning or storing calories,
NOT resting! Avoiding late night indulging results
in waking up more refreshed & rested. If you have to
eat late, eat little & choose carefully!
8. Do I "Spice Things Up"?
There's no need for food to be bland. Spices & herbs
are PLANTS, which contain many essential nutrients.
Specific spices, such as cayenne, contain thermogenic
properties. It's a GREAT way to spice up your egg
whites!
9. Do I Eat At Least 1200 Calories Daily?
If you are one of the billions of individuals attempting
to lose weight, cutting calories by 10-15% might just do
the trick. Skipping meals and restricting your calories
below 1200 results in metabolic suppression. Your body
has it's own "brain" and begins to slow down metabolism
if you're not eating enough. The body requires
1200 calories daily just to survive.
Assess Your Current Exercise Habits:
10. Do I Exercise At Least Three To Five Times A Week?
If you want to make changes in your metabolism and
your physique, persistence and consistency is required!
11. Do I Create Overload Or Push Myself With Some Sort Of Intensity?
One of the three
basic training principles
is OVERLOAD.
The muscles must be
pushed beyond what
is normal or comfortable
in order for
training to take
place. This is what
takes you to the next
level. You should
never train beyond
90% of your capacity!
If you choose to do
so, realize the injury
risks increase dramatically!
12. Do I Change My Exercise Regime?
If you have been doing the same
thing in the same way for weeks,
months or years... GET OUT OF
YOUR RUT! Your body responds
best to change! Change the order,
the exercises or implement intervals
of jump roping, biking or other
exercise.
13. Do I Cross Train?
Rather than always running or biking,
how about ADDING roller blading,
cross country skiing or swimming?
Remember: YOUR BODY
RESPONDS BEST TO CHANGE
AND you'll be MUCH less likely to
develop repetitive stress injuries
from using the same muscles in the
exact same way all the time.
14. Do I Combine Weight Training and Cardiovascular Exercise?
Studies report that you triple your
efforts by combining the two. If you
weight train, you burn more calories
for your efforts during cardiovascular
exercise because your body contains
more lean mass than those who abstain from
weight lifting.
15. Do I Attempt To Stay Active Outside The Gym?
Every flight of
stairs, walk to
the mailbox,
household chores,
or hours of gardening
ALL
ADD UP! A
sedentary
lifestyle works
AGAINST your
body's metabolism.
Stay as
active as possible
throughout the
day. If you have
a sedentary job,
take breaks and
short walks.
When you return
to work you will
be refreshed,
more energized,
more focused &
ready to go.
Basic Metabolism Dietary Guide
| NUTRIENT |
ESSENTIAL FOR |
FOUND IN |
| Calcium |
Involved in enzyme activation, including lipase, which breaks down fats |
Dairy foods, seafood, sardines, dark leafy greens, tofu, figs, prunes, soybeans |
| Essential Fatty Acids |
Proper function of the thyroid; reducing triglyc-erides (blood fats) and cholesterol |
Deep water fish, flaxseed, canola, olive, primrose, wal-nut & flaxseed oils |
| Chromium |
Metabolism of glucose; energy |
Brewer's yeast, brown rice, cheese, meat, whole grains |
| Vitamin B 1 (Thi-amin) |
Carbohydrate metabolism, supplies energy, boosts immune system, healthy skin |
Pork, dried beans, peas, broccoli, wheat germ, egg yolks, poultry, fish, soybeans & whole grains |
| Boron (Trace Mineral) |
Metabolism of calcium: Uses energy from fats & sugars |
Apples, carrots, grapes, dark green leafy vegetables, raw nuts, whole grains |
| Vitamin B 6 (Pyridoxine) |
Regulates metabolism, activates enzymes, may reduce symptoms of PMS, depression & asthma |
Brewer's yeast, eggs, fish, baked potato with skin, spinach, carrots, banana, peas, avocado, chicken, wal-nuts & sunflower seeds |
| Biotin |
Helps produce energy and regulate metabolism |
Chicken, lamb, beef, pork, veal, liver, soybeans, milk, cheese, cooked eggs, yeast, whole wheat flour, peanut butter & rice bran |
| Iodine |
Metabolism of excess fat/healthy thyroid function |
Seafood, iodized salt, kelp, & saltwater fish |
| Protein |
Metabolism of fats & carbohydrates |
Seafood, poultry, lean red meat, egg whites, dairy food, nuts, tofu & soybeans |
| Panothenic Acid (Vitamin B5) |
Important component in metabolism & nerve transmission; important to the production of hormones that reduce stress |
Eggs, potatoes, saltwater fish, pork, beef, milk, whole wheat, peas, beans, & fresh vegetables |
| Zinc |
Needed for the proper release of insulin |
Brewer's yeast, egg yolks, fish, kelp, lamb, legumes, lima beans, liver, meats, mushrooms, oysters, pecans, poultry, pumpkin seeds, whole grains |
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