5 easy ways to boost your metabolism
#1 DON’T SKIP BREAKFAST
The morning meal jump starts your metabolism and helps to prevent bingeing later in the day. A cup of coffee does not count – the caffeine and added sugar may give you a bit of energy and suppress your appetite for a little while it is sure to back fire into severe hunger and you will be more likely to overeat later. Breakfast should include complex carbohydrates like whole grain (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk), will keep your energy levels even and hunger in check.
#2 EAT MORE OFTEN
Get into the habit of eating every three to four hours or at least four times a day. Eating frequently stabilizes blood sugar, when blood sugar drops too low you want to eat…a lot. By keeping your blood sugar stable you can control your appetite and keep you metabolic rate high. When you go many hours without eating your body will compensate by slowing down to conserve energy…this effect hurts your weight loss efforts.
#3 EAT PROTEIN AT EVERY MEAL
Protein will help to reduce your appetite, it takes more energy and time to digest, in effect you feel full longer than eating carbohydrates alone. Research shows that eating more protein can help you lose weight without cutting calories. Try these protein possibilities: turkey on whole wheat; hummus and pita; vegetarian chili; fruit and nuts; or protein snack bars that contain 12 or more grams of protein.
#4 HOLD OFF ON SNACKING
Many of us grab a snack for quick energy when we are feeling tired. But do not confuse true hunger with fatigue. If you are feeling tired go for a 15-20 minute brisk walk. This will raise your heart rate and give you a boost of energy. Follow it up with a large glass of cool water. If you are truly hungry have a protein and complex carbohydrate rich snack like; whole wheat crackers and peanut butter or cheese.
#5 CONSUME ENOUGH FOR YOUR BODY’S NEEDS
Eating too little slows your body’s metabolism the same way eating to infrequently does. If you want to lose weight, do not slash your calories too drastically. Instead, cut out some of the extras in your diet – things like soda, juice, packaged goods or candy. Processed foods tend to be high in fat and calories and low in vitamins, minerals and fiber.
DEDICATED 2 FITNESS LLC
Our Address: 200 Parker Ave. Rodeo, CA 94572, Phone: (510) 375-7227
Hercules CA – Fitness weight loss training | Fitness Center, Dedicated 2 Fitness in Rodeo CA, Richmond CA, (510) 375-7227 |5 easy ways to boost your metabolism
How important are calories to an active lifestyle?
One of the first things individuals who are looking to lose weight do when starting a new active lifestyle is to severely restrict their calorie intake in order to lose excess weight quickly. Even seasoned athletes may restrict their diets even further in order to slim down for an up-and-coming event. Whereas consuming fewer calories will definitely help you to lose weight, it is detrimental to those who are active. A few of the effects of a restrictive diet are:
Having sufficient amounts of energy is pertinent to anyone who leads an active lifestyle. Because calories and fat are your body’s main sources of energy, restrictive diets will cause fatigue because the body has nothing to draw energy from.
Testosterone is a sex hormone that can be severely affected by a restrictive diet. This cannot only adversely affect energy levels in men, but it can also drastically reduce their sex drive.
Leptin is a hormone that regulates energy production. It is also known as the ‘hunger’ hormone which signals you to eat. When levels of this hormone are low, your brain triggers your body to start eating in order to boost its energy levels. By severely restricting your calorie intake, you are setting yourself up to feel constant hunger, which can lead to binge eating later.
A diet that is severely deficient in calories places your body under tremendous stress, as it thinks it is starving. To compensate for this lack, the thyroid severely slows down the metabolism in order to preserve energy, which can actually lead to weight gain. You may also experience depression, brain fog, hair loss and constipation.
Muscle requires a high amount of calories in order to maintain itself. When you adhere to an extremely calorie restrictive diet, your body often times starts consuming its own muscle tissue in order to sustain itself. Fat provides your body with the energy it needs, but if it cannot be found, muscle tissue is the next best thing. This results in decreased strength and muscle atrophy. Even though you may perform strength training exercises, you will not see the results you want, simply because there are not enough nutrients to support the development of healthy muscle.
If you are trying to lose weight, a good rule of thumb is to consume as many calories as you can, and still lose 1 to 2 pounds per week. If you are an active person who is not seeking to lose weight, you should consume as many calories as possible until you start gaining weight. Then, reduce your intake to a point where your weight is stabilized.
There really is no magic number of calories one person should consume. Everyone’s body type and metabolisms are different, therefore everyone needs a different daily calorie set in order to achieve and maintain their ideal body.
Eat plenty of lean protein and fresh fruits and vegetables per day, and your body will receive the proper nutrients it needs. Eating healthy foods instead of processed ones ensures you are consuming the correct types of calories to keep your body functioning at optimal levels.
DEDICATED 2 FITNESS LLC
Our Address: 200 Parker Ave. Rodeo, CA 94572, Phone: (510) 375-7227
Dedicated 2 Fitness LLC is a private, personal training facility; dedicated to health and fitness, that focuses on weight loss, toning up, cardiovascular training, nutritional guidance, and overall changes to improve your lifestyle for years to come.
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FITNESS & HEALTH TRAINER
With expertise in functional training, strength training, endurance training, and core training, Nick has helped clients achieve even the most difficult goals. He employs innovative training and motivational techniques that result in major body transformations. With a focus on functional movements that require little to no equipment, clients are able to train just about anywhere, without having to wait in a queue for gym equipment. (read more)
PLANNING OUT A SUCCESSFUL WEIGHT LOSS PLAN
If you’re like most people, you’ve been on a million weight-loss diets, from Weight Watchers and Atkins to South Beach and celeb diets. You voraciously read magazines for their weight loss tips and gravitate toward the headlines that promise you can lose weight fast. The chances are good that you have, indeed, lost weight on many of these diets, but the chances are even better that you’ve gained it all back – plus some. Your skinny jeans become your tight jeans, and then they get tucked in the back of your closet, along with your fantasies of becoming a size 0. (read more)
TRIED THE DIET FADS
“When I came to Nick I was over 300lbs. I tried doing all the other diet fads like Slimfast, The South Beach Diet, etc, but nothing really helped. I didn’t even like going out with friends anymore because I was so self-conscious about how I looked; however, after just one month with Nick, I lost almost 40lbs. I couldn’t believe it! Nick helped me so much and everyone at the gym was so positive and encouraging. They became an instant family and offered support. (read more)
DEDICATED 2 FITNESS LLC
Our Address: 200 Parker Ave. Rodeo, CA 94572, Phone: (510) 375-7227
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He taught me how to eat properly balanced meals
“As I approached my 30’s, I had become less active, never made time for exercise and ate very unhealthy. I now have two children in my life which gave me even less time to make (or I thought so) healthy food, so I would grab whatever was convenient and quick on the way home from work. It showed as I had packed on the pounds over the last few years. I would try to exercise and ‘diet’ on my old habits.
I heard about Nick through some old friends a couple of years ago. I looked at his client’s progression pics and could see he was the ‘real deal.’ I met with him and discussed my goals of losing weight, being fit and healthy. I joined his class and within 5 months I had lost forty pounds! He taught me how to eat properly balanced meals, and how to get the best results through my workout.Even though I had a setback with a back injury I obtained through 15 years of manual labor, I am still able to do the workouts. If something is too irritating to my injury, Nick will modify my routine to still target the necessary muscle groups with no risk of compounding my injury.Through Nick I found a love for exercise. I love seeing the results I get and look forward to meeting my goals and creating new ones!”
-JG.