Your brother eats McDonald, pizza, fried chicken, pork chop, grilled lamb, french fries, fish & chips and never gains a kilo, while you watch your carbs, calories, and glucose and still don't loose an ounce. He must have fast metabolism. This sluggishness in your metabolism can leave you feeling exhausted and finding that you can't lose weight, despite a healthy low-calorie diet. Should you throw in the towel and give up on dieting?
Before begin to demystify metabolism, grasp this critical concept, metabolism can be changed. *CLAP CLAP CLAP* YES, thou you might be genetically programmed to burn certain amount of calories but your lifestyle is the key that determines and certainly able to change your metabolism for the best or worse. I made a lot of mistakes when I was in form5, thinking that starving is the best way to loose weight, and yes, I did lose quite a few kg initially but the nightmare came after that was so saddening that I really regretted what I did. You will understand more after further explanations.
Its best to make several slow and gradual changes to your everyday habits. Slow and steady wins the race, hmm? :) If you have been doing damage to your metabolism for a period of time, switch back to the right track over the same period of time to sorta counteract it or you would probably be ended up gaining more when you're putting effort on loosing weight.
Simply take metabolism as process of breaking down proteins, fats and carbs to produce energy for your body needs to proceed your daily routine. How can you increase your metabolism? Unfortunately, there's nothing much you can do about your genes, but don't fret, it only contributes 5% of your total daily calorie consumption, the rest is up to you.
So lets cut the crap and get into the point shall we
Rule #1 Eat your breakfast.
Skipping breakfast slows down your metabolism and also sends your body into "hoard mode" or "starvation mode" thus it starts to conserve energy because there's no input of food for a long period of time and believe me, that's the last thing you want your body to do. Breakfast is called breakfast for a reason:- Break the FAST! When you skip breakfast, you are ordering your body to slow down calorie burn.
Your body is made to survive, and without food input, your body will automatically conserve more energy to ensure your survival. The first thing in the morning, tell your body to stroke your metabolic furnace. Simply by eating breakfast boost your metabolism as much as 10%!
Rule #2 Don't starve!
Surprised? Happy? I'm sure it's a good news for everyone that wants to cut of some weights. But you'll probably be asking: I thought dieting in suppose to reduce food consumption? Yes, but without food, your body would not have the energy to burn off calories. Dropping your calorie intake to below 100 calories per day will signal your body again, into starvation mode, same consequences or worse you will end up eating more due to starvation.
Rule #3 Eat small but frequent meals
Yes yes yes, *nod nod* eat frequently! Think of your body as a burning furnace, if you supply a large amount of fuel one shot the fire will burn vigorously at the beginning but dies of at a very fast rate. On the other hand, frequent supply of small portion fuel keeps the fire burning constantly. The fire I mentioned is equivalent to your metabolic rate.
Here's a tip to help you get started, drink a large glass of water before every meal. Water will help you to feel full easily, wait an hour or two and finish the rest of the meal, you've just given your metabolism a boost! Space out your meal every 3 to 4 hours. By eating frequently reduce you from getting very hungry and binge eating.
Rule #4 Water, water, Water! And green tea :)
Water is an essential lubricant of the human body. Energy burning process of metabolism needs water to work effectively and also flushes toxins out of the body. This also allows your liver to do what it does best, metabolize fat stores! Green tea has been proven to boost metabolism and unlike coffee, it doesn't stress your body with caffeine.
Rule #5 Sleep, zzzzz~
Yeap yeap yeap! 8 to 10 hours of sleep is essential for your body to heal and regenerate itself. Skimping on sleep can alter your metabolism. Lack of sleep can decrease the number of calories burnt and is certainly a roadblock to weight loss.
Rule #6 Build lean body mass
Lean muscles burns calories more than fats, even while resting! Muscles can be built through resistance or weight training at least twice a week. You can also boost your metabolism by doing cardio exercises. Putting on just 5 to 10 pounds of lean muscle mass will rev up your resting metabolism by roughly 100 calories each day.
Another good tip is to maximize calories you burn after exercise by integrating high intensity intervals into your workout. For example, alternating 3 minutes of moderate intensity running with 30 seconds of all-out effort. You will burn another 100 to 200 calories this way. Neat isn't it? Yes, it continues to burn even while sitting in the couch.
And ohh, never sit when you can stand, or stand still when you can walk. Regular period of movements nudges a sluggish metabolism into gear, lifting your sprints and obliterating excess fat.
Rule #6 Last but not least, GO FOR IT!
I hope this little research of mine sums up what you're looking for for a good weight loss technique.
Before begin to demystify metabolism, grasp this critical concept, metabolism can be changed. *CLAP CLAP CLAP* YES, thou you might be genetically programmed to burn certain amount of calories but your lifestyle is the key that determines and certainly able to change your metabolism for the best or worse. I made a lot of mistakes when I was in form5, thinking that starving is the best way to loose weight, and yes, I did lose quite a few kg initially but the nightmare came after that was so saddening that I really regretted what I did. You will understand more after further explanations.
Its best to make several slow and gradual changes to your everyday habits. Slow and steady wins the race, hmm? :) If you have been doing damage to your metabolism for a period of time, switch back to the right track over the same period of time to sorta counteract it or you would probably be ended up gaining more when you're putting effort on loosing weight.
Simply take metabolism as process of breaking down proteins, fats and carbs to produce energy for your body needs to proceed your daily routine. How can you increase your metabolism? Unfortunately, there's nothing much you can do about your genes, but don't fret, it only contributes 5% of your total daily calorie consumption, the rest is up to you.
So lets cut the crap and get into the point shall we
Rule #1 Eat your breakfast.
Skipping breakfast slows down your metabolism and also sends your body into "hoard mode" or "starvation mode" thus it starts to conserve energy because there's no input of food for a long period of time and believe me, that's the last thing you want your body to do. Breakfast is called breakfast for a reason:- Break the FAST! When you skip breakfast, you are ordering your body to slow down calorie burn.
Your body is made to survive, and without food input, your body will automatically conserve more energy to ensure your survival. The first thing in the morning, tell your body to stroke your metabolic furnace. Simply by eating breakfast boost your metabolism as much as 10%!
Rule #2 Don't starve!
Surprised? Happy? I'm sure it's a good news for everyone that wants to cut of some weights. But you'll probably be asking: I thought dieting in suppose to reduce food consumption? Yes, but without food, your body would not have the energy to burn off calories. Dropping your calorie intake to below 100 calories per day will signal your body again, into starvation mode, same consequences or worse you will end up eating more due to starvation.
Rule #3 Eat small but frequent meals
Yes yes yes, *nod nod* eat frequently! Think of your body as a burning furnace, if you supply a large amount of fuel one shot the fire will burn vigorously at the beginning but dies of at a very fast rate. On the other hand, frequent supply of small portion fuel keeps the fire burning constantly. The fire I mentioned is equivalent to your metabolic rate.
Here's a tip to help you get started, drink a large glass of water before every meal. Water will help you to feel full easily, wait an hour or two and finish the rest of the meal, you've just given your metabolism a boost! Space out your meal every 3 to 4 hours. By eating frequently reduce you from getting very hungry and binge eating.
Rule #4 Water, water, Water! And green tea :)
Water is an essential lubricant of the human body. Energy burning process of metabolism needs water to work effectively and also flushes toxins out of the body. This also allows your liver to do what it does best, metabolize fat stores! Green tea has been proven to boost metabolism and unlike coffee, it doesn't stress your body with caffeine.
Rule #5 Sleep, zzzzz~
Yeap yeap yeap! 8 to 10 hours of sleep is essential for your body to heal and regenerate itself. Skimping on sleep can alter your metabolism. Lack of sleep can decrease the number of calories burnt and is certainly a roadblock to weight loss.
Rule #6 Build lean body mass
Lean muscles burns calories more than fats, even while resting! Muscles can be built through resistance or weight training at least twice a week. You can also boost your metabolism by doing cardio exercises. Putting on just 5 to 10 pounds of lean muscle mass will rev up your resting metabolism by roughly 100 calories each day.
Another good tip is to maximize calories you burn after exercise by integrating high intensity intervals into your workout. For example, alternating 3 minutes of moderate intensity running with 30 seconds of all-out effort. You will burn another 100 to 200 calories this way. Neat isn't it? Yes, it continues to burn even while sitting in the couch.
And ohh, never sit when you can stand, or stand still when you can walk. Regular period of movements nudges a sluggish metabolism into gear, lifting your sprints and obliterating excess fat.
Rule #6 Last but not least, GO FOR IT!
I hope this little research of mine sums up what you're looking for for a good weight loss technique.
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