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Boost Your Metabolism and Burn Fat" - Your Health Success ezine
March 13, 2018
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Health Report: Boost Your Metabolism and Burn Fat
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Optimum Health Tip:Know Your Numbers
Blood Pressure - Your blood pressure should be 120/80. That’s read and stated as one-twenty over eighty.
Blood pressure is measured with two numbers, systolic and diastolic. Systolic is the measure of force your heart is using when pumping blood out to your body. Diastolic is the measure of the heart resting between beats.
When reading your blood pressure numbers, the top number is the systolic measurement.
Anything over 120 for the top number means your heart is working too hard, especially if you are sitting or lying down. This number will rise if you’ve been active, but it should return to normal relatively fast after you’ve stopped moving around.
If the bottom number, or the diastolic reading is over 80, this means your heart isn’t getting the rest it needs between beats.
When you get a yearly checkup, if your doctor is not measuring the numbers above, be sure to request that all of them are checked.
To measure cholesterol and blood sugar levels, a simple blood test is all that’s needed to get both numbers checked at once.
"He has all the virtues I dislike and none of the vices I admire."
- Winston Churchill
"I have never killed a man, but I have read many obituaries with great pleasure."
- Clarence Darrow
"I've had a perfectly wonderful evening. But this wasn't it."
- Groucho Marx
REPORT: "Boost Your Metabolism and Burn Your Belly Fat"
There have been a lot of articles written recently about the importance of your metabolism. You may have noticed that there are new books appearing on this topic as well.
These include how to increase your metabolism to ramp up your weight loss efforts. One particular area of interest is how increasing your metabolism can help your burn that stubborn belly fat!
Why is Your Metabolism Important?
Your metabolism works as the driving force behind your body. It provides you with enough energy to keep your body moving and functioning each day. If you look up metabolism in a dictionary it is described as a life sustaining function.
When your metabolism does not work effectively any more, it can cause a host of problems.
This includes diabetes, weight gain and thyroid issues. It has also been shown that a slow metabolism can in fact be heredity.
The Building Blocks of Your Metabolism
Your metabolism is made up of a network of enzymes and hormones. Together they help convert food into fuel for your body. Liken it to trying to drive a car without any gas, it just won't go anywhere.
Your metabolism works as a living process which includes generating fuel for your body, then storing it and finally putting it into use when needed.
Problems can arise when a person metabolizes food very quickly. This type of person would always be thin and extremely lean as their body just cannot store any fat.
On the other hand if your metabolism is slow you may often feel weak. This is because your body is not able to pull on resources from the foods you have just eaten.
The Problems Associated with Metabolism
The biggest problem with your metabolism is that there is not one set rate when it comes to burning calories. There are many influences that can affect how fast or slow your metabolic system works.
One deciding factor is your age. It has been shown that older people have a slower metabolism.
After you reach the age of 40 your metabolism generally slows down by about 5% each 10 years. Plus men do tend to burn calories more quickly than women, when resting.
Another factor is your amount of lean body mass. A larger muscle mass means that you will burn calories more effectively as your metabolic rate will be higher.
In addition you may actually have some type of genetic condition which means your metabolic system just doesn't function correctly. This is what happens when you develop diabetes. It is also possible to be lacking in a particular enzyme.
What is important is for you to understand how your metabolism works. Once you have identified this you can then approach losing weight from a different angle. This will finally allow you to see those results you have been striving for.
Increasing Your Metabolism for Losing Fat
Even if heredity is to blame for your slow metabolism there is good news ahead for you. It is still possible to lose weight. What you want to remember is that muscles burn more calories than fat.
This is even true while your body is resting. This means that if you work on increasing your muscle mass, your metabolism will work for you for longer periods. This is often referred to as your resting metabolic rate.
What this really boils down to is that often dreaded word of Exercise. Each pound of muscle burns approximately 35 calories per day. Compare this to just 2 calories for day for each pound of fat!
The best combination of exercise will be aerobic exercise for 30 minutes at a time - to help speed up weight loss. Then add in 30 minutes of weight training - this is going to increase your metabolic resting rate over the long term.
One issue that you may have when trying to lose weight is in knowing how many calories to consume. While you may think that eating as few calories as possible is the way to go, this is not always true.
Research has shown that eating more calories can actually lead to weight loss. While we are not advocating eating huge meals, we are suggesting that you eat small meals more often.
Some people find that eating 5 small meals over the course of a day works extremely well.
This works because you are consistently fuelling your metabolism during the day. When you don't eat, there is no fuel for your metabolism to burn, so it goes into rest mode. Not good when you are trying to lose weight at all!
Eating more frequently will help keep your energy levels high too. Including two healthy snacks per day will help prevent those afternoon slump attacks. Try dividing your meals into smaller por
tions with approximately the same calories for each meal. This will help increase your metabolic rate and turn you into a fat burning machine.
What Foods to Eat?
While you may have the best intentions in the world, it can often be difficult to know what foods to eat to lose weight and boost your metabolism. Let's address this next.
Most foods are going to actually help increase your metabolism. This increase generally takes place for the first hour after you consume any type of food.
What is important to understand is that certain foods use more energy in order to be digested. For example it is recognized that protein foods use about 25% more energy than a food heavy in carbs, even if they contain the same amount of calories.
Hot peppers and spicy foods seem to help boost your metabolism by about 20% during the first 30 minutes. Green tea has also been shown to do the same. Green tea contains EGCG which is a powerful antioxidant that is similar to those found in hot peppers.
There has been research done on some of these foods which has shown positive results. One study was done by the journal of Medicine and Science where they stated that males who added red pepper to a high carb meal boosted their metabolic rates significantly.
The best foods to eat are going to be those that are low calorie and lean. Increase your protein intake by having a small amount of protein at each meal. Break up your meals into 5 smaller ones each day.
Along with eating more protein you want to include more fiber in your diet. It is recommended that you eat at least 10grams of fiber per day.
This isn't a huge amount either, about a half a cup of beans or peas or 2 small apples per day. Eating a high fiber bread or cereal is another good option.
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