• Metabolism / Weight Loss

    Metabolism / Weight Loss

    IMG_20150816_110411Metabolism – Technically, the chemical changes taking place in a cell or organism. These changes make energy and the material cells and organisms need for growth, reproduction, and staying healthy. Research has provided insight on how particular foods, behaviors, and activities can speed up or slow down your metabolism, in other words it is a metabolic process you want to speed up as much as possible. This process corresponds with the amount of energy the human body burns during a specific period of time to help with weight loss. This article by the Editors of Prevention (2015) provides information on how nutritional, behavioral, and physical aspects of everyday life influence metabolic changes associated with weight loss.
    Listed  below are science -backed methods that will help boost / rev up your metabolism: Lifts Weights and HITT (High Intensity interval Training) Pumping iron not only builds muscle, it also speeds up  the body’s ability to burn calories long after you stop working out. According to a study published in the Journal of Translational Medicine, individuals who lift heavier weights and take shorter breaks between sets increase their  metabolic rate, burning 452 calories over a 24 hour period. Those who used lighter weights ( 3 pound dumbbells are not going to cut it) and took longer breaks in between sets burned only 98 additional calories over the same period of time. According to a small study short bouts of high intensity interval training (running, swimming, or riding) are more effective than leisurely workouts when it comes to revving up your metabolism. HITT workouts can help you burn almost 200 extra calories during the 14 hours following your sweat session, according to a small 2011 study.
    For example; compare a long distance runner’s physique, to the physique of a sprinter. Nutrition:  Eating breakfast jump-starts your metabolism and keeps your energy high all day. Some research studies show that women who skip this meal are 4½ times as likely to be obese. Fight fat with fiber Research studies reveal that some some fiber can increase your fat burn by as much as 30%. It is also suggested women who eat lots of fiber are less likely to gain weight over time. Aim for about 25g a day—approximately three servings each of fruits and vegetables. Add some healthy proteins to each meal, such as avocado, lean cuts of meat or poultry, dairy, fish, nuts, or beans.
    Research studies show that protein can increase post-meal caloric burn by as much as 35%. According to Tammy Lakatos, RD, coauthor of Fire Up Your Metabolism, iron is absolutely necessary for transporting the oxygen your muscles need to help burn fat. Until women go through menopause, they lose iron each month through menstruation, running the risk of low energy and slow metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources of iron. Vitamin D is vital for maintaining metabolism-revving muscle tissue. Get 90% of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs.
    Avoid “white” carbs:
    Just as fiber and foods that breakdown slowly, revs up  your metabolism and require more energy to burn calories, studies reveal that refined snacks and grains, do the exact opposite. Eliminating white bread, white rice, and snack foods like chips or cookies, and replacing them with whole grains and unprocessed foods is a good idea.
    Grab a handful of nuts:
    According to an article in The American Journal of Clinical Nutrition, polyunsaturated fatty acids (PUFAs) in nuts—and especially in walnuts—may increase the activity of certain genes that control fat burning. Approximately 1 to 1.5 ounces of walnuts per day, will help burn more calories throughout the day.
    Don’t skip the table salt:
    Although sea salt is a more flavorful option than plain old table salt, it lacks iodine, an essential element that helps your thyroid gland function in controlling your metabolism. Without adequate amount of iodine in your diet, your thyroid can not perform normally, resulting in a decrease in metabolism and a slower caloric burn. Just ¼ teaspoon iodized table salt will provide nearly 50% of your RDA intake for iodine. Foods such as; seaweed, cod, shrimp, and eggs also contain iodine.
    Eat enough zinc:
    Zinc is another nutrient needed in your diet to help your thyroid function properly. While you don’t need much zinc, only a few foods contain this nutrient—including beef, poultry, and shellfish. If you are a vegetarian (vegans are the ones who have to watch out for a deficiency), sesame seeds and grains like spelt contain some zinc, and so do many multivitamins.
    Grab a handful of nuts:
    According to an article in The American Journal of Clinical Nutrition, polyunsaturated fatty acids (PUFAs) in nuts—and especially in walnuts—may increase the activity of certain genes that control fat burning. Approximately 1 to 1.5 ounces of walnuts per day, will help burn more calories throughout the day.
    Don’t skip the table salt:
    Although sea salt is a more flavorful option than plain old table salt, it lacks iodine, an essential element that helps your thyroid gland function in controlling your metabolism. Without adequate amount of iodine in your diet, your thyroid can not perform normally, resulting in a decrease in metabolism and a slower caloric burn. Just ¼ teaspoon iodized table salt will provide nearly 50% of your RDA intake for iodine. Foods such as; seaweed, cod, shrimp, and eggs also contain iodine.
    Eat enough zinc:
    Zinc is another nutrient needed in your diet to help your thyroid function properly. While you don’t need much zinc, only a few foods contain this nutrient—including beef, poultry, and shellfish. If you are a vegetarian (vegans are the ones who have to watch out for a deficiency), sesame seeds and grains like spelt contain some zinc, and so do many multivitamins.
    Reach for watermelon:
    According to a new study in the Journal of Nutrition The amino acid arginine, abundant in watermelon, might speed your metabolism and promote weight loss, by enhancing your body’s fat oxidation while increasing lean muscle, which burns more calories than fat does, the research suggests.
    Opt for full-fat dairy:
    Accordingly to a study published in the Journal of Nutrition women who added dairy to their diet three to four times a day lost 70% more body fat than those who skipped dairy. Additional studies showed individuals  who chose full-fat dairy had a tendency to be slimmer and healthier than those who selected low or non-fat.  Experts say the fat in dairy may give a feeling fullness quicker, which decreases the urge to  over eat or the urge to grab unhealthy snacks.

    Caffeine act as a stimulant to the  central nervous system. In other words,  your daily cup of coffee can increase your metabolic rate five to 8 percent. According to a Japanese study, a cup of tea has a similar effect, raising  your metabolism by twelve percent . Researchers believe antioxidants (catechins) in tea, provide the boost in the metabolic rate. Drink more water, research studies have found that drinking 48 ounces of cold water a day can help you burn more calories. The benefit may come from the work your system has to put out to heat all that water to body temperature.

     Get Enough Sleep:

    According to a study in the American Journal of Clinical Nutrition just one sleepless night can slow down your metabolism  the next morning, reducing the energy you use by up to 20%. Lack of sleep can seriously disrupt hunger hormones leptin and ghrelin, which means you’ll be more likely to reach for junk food.  Base upon a study lead by Yanping Li, MD, PhD, a research scientist at the Harvard T.H. Chan School of Public Health, when your circadian (sleep) rhythms are disturbed, your body responds by  secreting excess ghrelin, the hormone that increases appetite, which could cause weigh gain, as well as  increasing your risk of type 2 diabetes. Plus, not catching enough beauty sleep decreases your levels of leptin, the hormone that gives you that feeling of fullness.

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