Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.
Even when you're at rest, your body needs energy for all its "hidden" functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.
The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate — what you might call metabolism.
When we talk about metabolism everyone thinks weight loss. When you have healthy metabolism, you will not gain weight which is true. Let’s take a look at improving metabolism in reference to weight loss and optimal health.
WAYS TO IMPROVE YOUR METABOLISM NATURALLY!
EXERCISE
Exercise for 5 minutes at 3.5 mph. Increase your speed to 4 mph for 60 seconds. Then go back down to 3.5 mph for 90 seconds. Repeat the entire sequence 5 times, twice a week. (To get a more challenging workout, increase the incline or your pace.)
I found this pace to be true. If you like to count the calories on a treadmill. You can burn more at a higher incline in less time.
Rule of thumb on exercises that have a pace like walking, running, treadmill, stationary bikes, etc. You will need to be doing the exercise for 20 minutes before you start burning fat.
STRENGTH TRAINING
Muscle burns at least three times the number of calories as fat, which makes building muscle a priority for boosting metabolism. Not only does muscle weigh more than fat, but it uses more energy, too. The average woman in her 30s who strength-trains 30 to 40 minutes twice a week for four months will increase her resting metabolism by 100 calories a day. That means you're resetting your thermostat to keep running at that rate even on the days when you don't make it to the gym.
Lifting free weights is an excellent way to get your muscles to burn more calories and fat. Lifting free weights each day for 30-1 hour can help keep your metabolism working all day.
Exercise is a gift to yourself that keeps on giving. In a phenomenon known as excess post-exercise oxygen consumption (EPOC), your body can take hours to recover from a robust workout (one intense enough that you can't hold a conversation) and return to its previous resting metabolic rate. The blessing: Your body is actually burning more calories than it normally would—even after you've finished exercising. There’s a catch, though. The better shape you're in, the less benefit you'll get, because your fit body replenishes its energy stores efficiently. You can improve your burn by increasing how often or how hard you work out (think intervals).
OMEGA 3s
Why does eating lots of fish rich in omega-3 fatty acids (salmon, herring, and tuna) help amp up metabolism? Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned. A study in Obesity Research found rats that ingested large doses of fish oil while exercising lost weight. Also, try flaxseed oil, walnuts, or eggs fortified with omega-3s.
I (Dr. Bond) take 3-6,000mg per day. Do not take less than 3,000mg per day. Only purchase high quality fish oil, not Walmart, Walgreens or CVS.
GREEN TEA
Green tea has long been heralded for its antioxidant polyphenols. But new evidence shows the active ingredient, catechin, may crank up metabolism. Researchers conducted a series of studies in dieters and found that those who went green lost more weight than those who didn't, suggesting that catechins may improve fat oxidation and thermogenesis, your body's production of energy, or heat, from digestion. But how much do you have to drink? According to one study, if you drink five eight-ounce cups of green tea a day, you can increase your energy expenditure by 90 calories a day. Sounds like a lot of tea, but it's not hard to do if you also drink it iced. (Drinking coffee can improve metabolism, but Green Tea’s health benefits outweigh coffee by a long shot)
DON’T STARVE YOURSELF
It's one of the most frustrating realities of Metabolism—if you cut out too many calories, your metabolism thinks times are lean and puts the breaks on fat-burning to conserve energy. Here’s the trick to keeping your metabolism revved up while dieting: Eat enough calories to at least match your resting metabolic rate (what you'd burn if you stayed in bed all day; calculate yours here). That's about 1,330 calories for a 5-feet-4-inch, 150-pound, 40-year-old woman.
Everyone make a journal of all the foods you eat for a week. Then remove the ones that increase blood sugar spikes such as refined sugar products and those with artificial sweeteners.
Eating berries between meals or a handful of nuts such as almonds or walnuts can help keep your metabolism going.
GO ORGANIC
Organic fruits, vegetables, and grains grown without pesticides keep your fat-burning system running at full-tilt because they don’t expose your thyroid to toxins. Non-organic produce, on the other hand, “blocks your metabolism mainly by interfering with your thyroid, which is your body’s thermostat and determines how fast it runs”. (Pesticides, herbicides contain estrogenic properties which slow down your thyroid).
PROTEIN
Your body digests protein more slowly than fat or carbs, so you feel full longer (this depends on the source of protein). In a process called thermogenesis, your body uses about 10% of its calorie intake for digestion. So, because it takes longer to burn protein than carbs or fat, your body expends more energy absorbing the nutrients in a high-protein diet. Another bonus: One recent study from Purdue University found that diets higher in protein may help preserve lean body mass, which is the best fat-burner of all.
Whey Protein: Digests and absorbs the quickest. This is best to use before and exercise. Whey is preferred if you are making a smoothie for breakfast.
Micellar/Casein Protein: Digests the slowest. Professional bodybuilders use this at bedtime to prevent muscle wasting during the night. This protein can be used as appetite suppressant.
Red Meat: Organic Grass-Fed Only. This will digest depending on the strength of your own digestive system. If red meat slows colon elimination in you, it is best to avoid it.
Chicken: Easy to digest and best prepared grilled or baked.
Fish: The best metabolism boosting fish are salmon, mahi mahi, halibut, tuna. Salmon contains your Omega3s. Mahi is the lowest in fat and is a hearty fish and can be prepared many way. Has a great flavor.
EXTRAS
Sage Leaf Tea: Compounds in sage leaf tea help move sugar out of the blood and into your cells, sending the message that it's time to start breaking down nutrients to use for the entire day. Having one cup of this tea with breakfast can help keep your metabolism revving all day long.
Hot Peppers: Chili peppers get their heat from a bioactive compound called capsaicin, which may help curb your appetite by raising your body temperature. Get the fat-fighting benefits by incorporating more red peppers, cayenne, jalapeños, habaneros or Tabasco into your diet.
Papaya: Contains an enzyme called papain, which improves protein digestion and absorption, which is key to boosting metabolism and burning fat. Try incorporating this superfood into your diet.
Even when you're at rest, your body needs energy for all its "hidden" functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.
The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate — what you might call metabolism.
When we talk about metabolism everyone thinks weight loss. When you have healthy metabolism, you will not gain weight which is true. Let’s take a look at improving metabolism in reference to weight loss and optimal health.
WAYS TO IMPROVE YOUR METABOLISM NATURALLY!
EXERCISE
Exercise for 5 minutes at 3.5 mph. Increase your speed to 4 mph for 60 seconds. Then go back down to 3.5 mph for 90 seconds. Repeat the entire sequence 5 times, twice a week. (To get a more challenging workout, increase the incline or your pace.)
I found this pace to be true. If you like to count the calories on a treadmill. You can burn more at a higher incline in less time.
Rule of thumb on exercises that have a pace like walking, running, treadmill, stationary bikes, etc. You will need to be doing the exercise for 20 minutes before you start burning fat.
STRENGTH TRAINING
Muscle burns at least three times the number of calories as fat, which makes building muscle a priority for boosting metabolism. Not only does muscle weigh more than fat, but it uses more energy, too. The average woman in her 30s who strength-trains 30 to 40 minutes twice a week for four months will increase her resting metabolism by 100 calories a day. That means you're resetting your thermostat to keep running at that rate even on the days when you don't make it to the gym.
Lifting free weights is an excellent way to get your muscles to burn more calories and fat. Lifting free weights each day for 30-1 hour can help keep your metabolism working all day.
Exercise is a gift to yourself that keeps on giving. In a phenomenon known as excess post-exercise oxygen consumption (EPOC), your body can take hours to recover from a robust workout (one intense enough that you can't hold a conversation) and return to its previous resting metabolic rate. The blessing: Your body is actually burning more calories than it normally would—even after you've finished exercising. There’s a catch, though. The better shape you're in, the less benefit you'll get, because your fit body replenishes its energy stores efficiently. You can improve your burn by increasing how often or how hard you work out (think intervals).
OMEGA 3s
Why does eating lots of fish rich in omega-3 fatty acids (salmon, herring, and tuna) help amp up metabolism? Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned. A study in Obesity Research found rats that ingested large doses of fish oil while exercising lost weight. Also, try flaxseed oil, walnuts, or eggs fortified with omega-3s.
I (Dr. Bond) take 3-6,000mg per day. Do not take less than 3,000mg per day. Only purchase high quality fish oil, not Walmart, Walgreens or CVS.
GREEN TEA
Green tea has long been heralded for its antioxidant polyphenols. But new evidence shows the active ingredient, catechin, may crank up metabolism. Researchers conducted a series of studies in dieters and found that those who went green lost more weight than those who didn't, suggesting that catechins may improve fat oxidation and thermogenesis, your body's production of energy, or heat, from digestion. But how much do you have to drink? According to one study, if you drink five eight-ounce cups of green tea a day, you can increase your energy expenditure by 90 calories a day. Sounds like a lot of tea, but it's not hard to do if you also drink it iced. (Drinking coffee can improve metabolism, but Green Tea’s health benefits outweigh coffee by a long shot)
DON’T STARVE YOURSELF
It's one of the most frustrating realities of Metabolism—if you cut out too many calories, your metabolism thinks times are lean and puts the breaks on fat-burning to conserve energy. Here’s the trick to keeping your metabolism revved up while dieting: Eat enough calories to at least match your resting metabolic rate (what you'd burn if you stayed in bed all day; calculate yours here). That's about 1,330 calories for a 5-feet-4-inch, 150-pound, 40-year-old woman.
Everyone make a journal of all the foods you eat for a week. Then remove the ones that increase blood sugar spikes such as refined sugar products and those with artificial sweeteners.
Eating berries between meals or a handful of nuts such as almonds or walnuts can help keep your metabolism going.
GO ORGANIC
Organic fruits, vegetables, and grains grown without pesticides keep your fat-burning system running at full-tilt because they don’t expose your thyroid to toxins. Non-organic produce, on the other hand, “blocks your metabolism mainly by interfering with your thyroid, which is your body’s thermostat and determines how fast it runs”. (Pesticides, herbicides contain estrogenic properties which slow down your thyroid).
PROTEIN
Your body digests protein more slowly than fat or carbs, so you feel full longer (this depends on the source of protein). In a process called thermogenesis, your body uses about 10% of its calorie intake for digestion. So, because it takes longer to burn protein than carbs or fat, your body expends more energy absorbing the nutrients in a high-protein diet. Another bonus: One recent study from Purdue University found that diets higher in protein may help preserve lean body mass, which is the best fat-burner of all.
Whey Protein: Digests and absorbs the quickest. This is best to use before and exercise. Whey is preferred if you are making a smoothie for breakfast.
Micellar/Casein Protein: Digests the slowest. Professional bodybuilders use this at bedtime to prevent muscle wasting during the night. This protein can be used as appetite suppressant.
Red Meat: Organic Grass-Fed Only. This will digest depending on the strength of your own digestive system. If red meat slows colon elimination in you, it is best to avoid it.
Chicken: Easy to digest and best prepared grilled or baked.
Fish: The best metabolism boosting fish are salmon, mahi mahi, halibut, tuna. Salmon contains your Omega3s. Mahi is the lowest in fat and is a hearty fish and can be prepared many way. Has a great flavor.
EXTRAS
Sage Leaf Tea: Compounds in sage leaf tea help move sugar out of the blood and into your cells, sending the message that it's time to start breaking down nutrients to use for the entire day. Having one cup of this tea with breakfast can help keep your metabolism revving all day long.
Hot Peppers: Chili peppers get their heat from a bioactive compound called capsaicin, which may help curb your appetite by raising your body temperature. Get the fat-fighting benefits by incorporating more red peppers, cayenne, jalapeños, habaneros or Tabasco into your diet.
Papaya: Contains an enzyme called papain, which improves protein digestion and absorption, which is key to boosting metabolism and burning fat. Try incorporating this superfood into your diet.
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