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Boost Your Metabolism To Lose Weight For New Year

Boost Your Metabolism To Lose Weight For New Year

Your Healthy Home Show Listen Live - Friday 11:00am on WSAR 1480 AM or Online

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Boost your metabolism to lose weight; Easy things you can do that will help boost your metabolism.

Steve and Joe talk about the one resolution most of us don't keep.

First week of January was "National Diet Resolution Week". Are you on track?

Number one resolution people make is to diet! Diet usually means not enjoying the food you eat. Food should be fun and exciting! Don't go on a diet! Statistically diets don't work!

According to CDC (Centers for Disease Control), 69.2% of Americans over age 20 are overweight or obese. Diets can cause you to loose 5-10% of your weight, but then the weight comes back," said Traci Mann, UCL Associate professor of psychology and majority of people regained all the weight, plus more. Diets lead you to feeling deprived and not satisfied. Diets eliminate particular foods or an entire food group, which leads to empty calories or foods with low nutritional value.

Boost your metabolism to lose weight

How fast your body burns calories can depend on several things; Certain foods and activities can increases your metabolism.

Our country as a whole is over weight? We are led to believe that some of the healthy processed foods are good for us. In most cases, they are empty calories with very little nutritional value. What happens is that we get hungry in a shorter period of time because our bodies are not properly nourished so we tend to eat more.

Foods and activities that will help boost your metabolism

Exercise is important: High-energy exercise for short periods of time (bursts and change from regular exercise) will boost your metabolism. High-intensity exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity workouts. You can exercise less time and accomplish more and achieve greater weight loss. "High intensity rotation training". Increase your workout intensity for 60 seconds during your normal workouts. An example would be walking at 3.5 MPH and increasing to 4.5MPH for 60 seconds and returning to 3.5 MPH during a normal walk. Integrate exercise with normal activity such as exercising during TV commercials while watching your favorite show. For example: Do 10 squats and you will burn calories.

Eat foods with Omega 3: Fatty acids such fish like salmon, tuna, and harem. Omega-3 fatty acids discourage your body from storing fat.

Chilly Peppers will boost your metabolism: Introduce crushed red pepper flakes into meals. Peppers have natural chemicals that increase your metabolism.

Strength training will increase your metabolism: Muscle weight uses more energy and burn calories. The average woman in her 30's who strengths trains 30 – 40 minutes twice a week for 4 months will increase her resting metabolism by a 100 calories a day. You are resetting your metabolism so that you will burn calories during the days you are not strength training. This resting metabolic rate is much higher in people with more muscle.

Drink more water: Try to drink a daily recommended amount of water every day! Your body needs water to process calories. An added way to consume water is to drink green tea. Tea offers the combined benefits of caffeine and catechins, substances shown to increase metabolic rate.

Caffeinated Coffee: Drinking coffee or caffeinated drinks can increase the amount of energy your body uses. Drink caffeinated drinks in moderation.

Smaller Meals: Eat six small meals a day and keep them around 600 calories each. Eating more often can help you lose weight. When you eat large, your metabolism slows down. Eating small meals every 3 to 4 hours keeps your metabolism high. Using smaller dishes can help control portion size. Eat a good breakfast everyday.

Limit GMO: Reduce the amount of food you eat that have GMO's.(Genetically Modified organisms and pesticides) Thyroid will be exposed to toxins which ca effect your metabolism. Try to eat organic.

Grocery shop with a list: Plan your list before you go grocery shopping. This will help you buy only what you need and minimize junk food.

Balance your diet with Protein: You burn more calories digesting protein than fat or carbohydrates. When you eat something sweet, try to eat some protein like nuts with it which will keep your metabolism high.

Hormone Balance: Manage important hormones that are crucial for loosing weight; Ghrelin, Leptin, and Cortisol.

  • Ghrelin is your hunger hormone. When you diet, skip meals, or eat foods with poor nutritional value, ghrelin levels rise in your stomach signaling that you need food. Ghrelin is high in the morning so you need to eat breakfast to keep this hormone in balance.
  • Leptin is a hormone that signals the brain to stop eating when you are full. The older we get, the more resistance we have to leptin. Eat a diet rich in omega-3 foods which promotes the production of leptin.
  • Cortisol is a hormone that encourages your body to hold on to fat (Belly Fat). Stress is often linked with the production cortisol. Typically cortisol causes you to want sweet and salty foods to relieve stress. To reduce cortisol's from promoting fat storage, it is recommended to cut down on caffeine when feeling stressed. Stress and caffeine together causes adrenal glands to release excessive cortisol.

Listen to show for more tips:

Online Listen to Podcast Now

References:

http://www.health.com/health/gallery/0,,20306911,00.html

http://newsroom.ucla.edu/releases/Dieting-Does-Not-Work-UCLA-Researchers-7832

http://www.foxnews.com/health/2014/12/30/how-to-manage-3-hormones-that-can-influence-weight-loss/

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