Posts Tagged body metabolism
weight Loss – supercharge your metabolism
Posted by in Weight Loss on September 6th, 2010
Many folks are highly interested in how to boost their bodies metabolism. A high metabolism allows you to burn fat and lose weight quickly with minimal activity. The rate that the body creates and uses energy to support bodily functions is called metabolism.
There are a few issues that influence a person’s metabolism, like muscle tissue mass, the amount of time between meals, hereditary, stress, individual diet and exercise. Metabolism decreases because of the following: muscle loss from inadequate exercise, the bodies tendency to eat its own tissue when there is lack of food to nourish it, and being less physically active as you get older.
The following are methods that are effective for boosting body metabolism:
1. Bulk up and amass greater levels of lean body muscle. It’s completely normal for ones metabolism to decrease with age, and it’s also possible to reverse these effects. The amount of muscle that a person has is an important factor in the bodies ability to burn fat and calories. So it’s pretty obvious that exercising is imperative. You can increase strength and resistance by exercising at least two times a week, preferably with the use of weights. Between your workout regimens, perform some simple exercises. Walking your pets, using stairs instead of elevators, and other basic tasks can burn calories daily. It is essential to balance your consumption of food with the level of physical activity.
Here are some instructions on getting the best exercise:
For strength training
- Increase the number of reps per exercise.
- Include the resistance level
- Apply advance exercise methods if possible
For cardiovascular exercise
- Allow intervals in the middle of exercises
- Do cross training and mix the exercise
- Increase resistance and speed
2. Do not skip breakfast. There are many people that simply ignore the most important meal of your day – breakfast. Shockingly, those eating breakfast were actually skinnier than those skipping it. If you wait until mid-day to eat, your metabolism can slow down significantly.
3. Try a diet that excludes sugar. Sugar serves to promote fat storage in our systems. Consumption of dietary choices which promote the maintenance of blood glucose concentration is advisable. Also, exercising two to three times per week should help stabilize your blood sugar.
4. Ingest spicy meals. Hot and spicy foods, for example, peppers, help to raise the metabolism.
5. Increase your amount of sleep. Research indicates that lack of sleep can contribute towards weight gain. In addition, the final period during sleep is when the muscles are regenerated.
6. Drink more water. Water works to eliminate toxins, which are created in the fat-burning process. Most bodily functions include water, so dehydration makes the speed of your bodily functions slow down, and stress increases as a result.
7. Consume meals of smaller proportion. It is a good idea to have 4 to 6 small meals, which are eaten 2 or 3 hours apart.
8. Don’t ever skip mealtimes. Skipping meals slows the metabolism down, making weight loss more difficult.
9. Be meticulous in your menu planning. Consistently make the appropriate amount of food at the designated times of the day. Don’t mistakenly eat meals in random patterns.
9. Leave the stress behind! Emotional or physical stress releases cortisol into the body, which decreases your metabolism. Stress tends to make people overeat.
10. Drink plenty of green tea. This is a great alternative to coffee. One property of tea is boosting metabolism, with none of the adverse effects of too much coffee intake.
11. Increase the amount of energizing dietary choices, like fresh produce, beans, and unrefined grains.
If you have the right amount of patience and determination to keep a consistent metabolism level, reaching your goal weight is never impossible. A person must understand that eating correctly and exercising is not just a hobby; they are a lifestyle.
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Article Source: weight Loss – supercharge your metabolism
Sirtuin1 During Calorie Restriction – Application for Weight Management
Posted by in Weight Loss on September 5th, 2010
Sirtuin1 is a longevity gene that is activated during times of food scarcity. It enables metabolism and your brain to maintain a higher level state of function. The activation of this gene by eating less food is central to the anti-aging theory of calorie restriction. The sirtuin1 gene is also activated by the nutrient resveratrol. A novel animal study is proving new insights on how this gene works.
It is not hard to understand that your whole-body metabolism will need to slow down if food is scarce, otherwise you would likely perish from malnutrition. The new science shows that such a conservation strategy has priorities that are designed to help keep your brain alert, so that you have the wherewithal to hunt prey and obtain food. If your entire system slowed down, including mental function, then you would be too tired to hunt and gather and the human race would not have survived. For example, thyroid hormone function is maintained differently in your brain than everywhere else in your body, specifically to help keep your head awake when you haven’t been eating much. Likewise, activation of sirtuin 1 offers considerable survival advantage at times of reduced calorie intake.
In modern times we are looking for strategies to help offset accelerated aging and the progressive accumulation of excess weight. One of the main problems with dieting is that after 2 – 4 weeks of reduced calorie intake then your metabolism tends to slow down to start conserving, and you no longer lose additional weight on the reduced calorie intake.
In the new study scientists developed animals that consistently produce higher levels of sirtuin 1. The research experiments showed that the higher level of sirtuin1enabled the animals to maintain a faster metabolic rate even though they lacked food for prolonged periods of time. In theory, taking resveratrol would help a person maintain higher calorie burning during reduced calorie intake.
On the other hand the researchers also found that the stomach appetite signal known as ghrelin was also activated to a higher extent in this experiment. This means that part of the increased metabolic rate is designed specifically to help with the drive and capability to acquire food. This presents a possible pitfall for dieters, as it means that too much sirtuin 1, while stoking metabolism, could also cause food cravings that would defeat dieting efforts.
However, ghrelin levels can be dampened by the intake of complex carbohydrates, which explains why no carbohydrate diets eventually cause excess food cravings. Thus, while not overeating calories, enough complex carbohydrates should be consumed to help curb appetite, as needed. This point would help to define the percentage of calories from carbohydrates in a diet, which could range from 40% to 60% for most people.
Collectively the data implies that resveratrol is an excellent weight management nutrient as long as you are not overeating. It also means that more may not be better, as too much may make you too hungry. The proof is always in the result. Finding a dose that is right for you would be signified by continued weight loss over a number of months while eating somewhat less food — without suffering from excessive cravings. Such a dose may range anywhere from 100 mg – 600 mg. At this time the science does not support higher doses of resveratrol, such as 1000 mgs or more per day (as is promoted by many supplement makers who don’t quite seem to understand what this nutrient is all about). It is unlikely that the anti-aging benefits of resveratrol will apply to any person who continues to eat too much food.
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Article Source: Sirtuin1 During Calorie Restriction – Application for Weight Management
Water Help in Weight Loss: Drink it up for a healthier Body
Posted by in Weight Loss on August 27th, 2010
Doctors always recommend drinking at least eight glasses of water a day. It is believed that water can actually heal a lot of diseases. In fact, water therapy has been known to help in the cure and prevention of common colds, dry cough, problems with cholesterol, high blood pressure, and many other ailments. Water also helps the body get rid of toxins which will result in more energy and lighter skin. Dieticians also say that water help to loss weight.
Dieticians recommend regular intake of water to clients who are on weight loss diets. Water help to loss weight by regulating appetite and increasing body metabolism. Studies show that feeling hunger and feeling thirst go together. Therefore, drinking water can help people lose weight by substituting food with water. This can suppress hunger and prevent overeating.
Many people find it hard to stick to a water therapy during diet because they do not realize how water help to loss weight. Studies show people who started drinking more water than they used to have lost about 4 pounds in a week. This is because the body is hydrated more and does not need to store water in the system.
Most of the extra weight and inches in the body are due to water stored. When a person does not drink enough water, the brain commands the body to absorb the available water and stock up. That is why people who are not fond of drinking water look bloated. The water is stored around their belly, thighs, arm, everywhere! These water fats look hideous but can be rid of by increasing water intake regularly. As you drink more water regularly, the stored water in your body is released. Since your body is hydrated more, your brain tells your body that there is no use for stocking water up. Eventually, all those weight from your water storage goes away and you will feel lighter and healthier.
Several studies also show that water can actually increase metabolism by 30% which means that when a person drinks more water, more calories are burn. One explanation noted in some of the studies on water help to loss weight says that every time you drink water, your body will try to heat thus using energy and burning more calories. Some water weight loss programs even recommend drinking cold water as the body uses more energy to heat this.
The recommended amount of water intake a day is an average of six to eight of 8 ounces of water. If you are on a water help to loss weight program, it is advisable to drink 2 glasses more for every 50 pounds extra from your recommended weight for your height.
Many people doubt the effectiveness of water in the help of weight loss. Very few believe that losing weight can be that easy. However, a lot of medical research has been done and published to prove that water help to loss weight. The will to stick to drinking more water consistently is the key to a healthier and sexier body.
Darren Hendricks is owner and webmaster of several web sites including eBooks Direct – Your source for ebooks! He has been involved in marketing and sales since 1979 and has been owner of 3 successful companies.
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Article Source: Water Help in Weight Loss: Drink it up for a healthier Body
How to Successfully Count Calories and Lose Weight
Posted by in Weight Loss on August 26th, 2010
How do you successfully count calories and lose weight? Losing weight is a matter of equation. Simply put, you must burn more calories than you eat. Exercising at home with equipment from Smooth Fitness or Bowflex makes it easy to burn more calories and lose more weight.
Everyone burns a certain number of calories through their own basic body metabolism. The heavier you are, the more calories are required to keep you at your current weight. If you eat this number of calories each day, you will remain the same. If you eat more, you gain weight and if you eat less, you will lose. This is the basic weight loss equation.
How do you know how many calories your particular body burns? Everyone is different, taking into account gender, size and activity level. There are ways to find out what your basic metabolic rate is. An easy way is to go online to one of the many fitness sites and take a quiz that can help you know how many calories you require each day.
Once you know how many calories you need, you can begin to track and adjust your intake so that you are taking in a little less. You can also increase your activity and burn more calories, with exercise. Smooth Fitness and Bowflex are two places with great home fitness equipment. A treadmill or elliptical from Bowflex or Smooth Fitness will help you burn more calories and reach your weight loss goals more quickly.
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Article Source: How to Successfully Count Calories and Lose Weight
Rapid Weight Reduction Techniques
Posted by in Weight Loss on August 22nd, 2010
The initial thing an over-weight person needs to do is seek professional medical assistance so that they can advise the most efficient weight loss program. This could end up being done following a total physical examination, resulting in the actual determination of proper weight reduction methods. And also to lose excess weight quick as well as efficiently four facets of life must be adjusted: what to eat, how to eat, behavior and activity level.
Establish sensible techniques. The actual ability to concentrate and have proper mentality allows somebody on a diet regime to rapidly shed those extra pounds. Together with self-discipline and appropriate mind set, a dieter may never be frustrated and lose focus.
Everyone’s body metabolism reacts in different ways to different weight loss products and programs. Consider replacing one program for another in order to compensate the body’s response. Physical exercise programs need to be appropriate to a person’s body, because other people are generally not able to workout as rigorously as other people can. In the event that walking is all that can easily be done, then walk for this is proven to be the most effective exercise. Muscle tissues burn off much more calories than fat so it’s also best to put on a little muscle mass.
Always keep away from fried foods particularly deep-fried as this contains an abundance of fat. Even though chicken and fish seem leaner than beef, this particular white meat may contain more fat than when a beef is fried. It is strongly recommended for anyone on stringent diet plan to go for grilled foods because this doesn’t have, or can contain much less amount of fat after the food is prepared.
Drink plenty of water. Consuming no less than six or eight glasses of water per day keeps your body refreshed. Given that weight loss is dependent upon the way the body eliminates body wastes, the body must stay hydrated.
Altogether, self-discipline as well as consistency remains the best exercise and also the key to rapid weight loss success. Light dieting, workout, and correct amount of supplementation applied in a regular way everyday can lead to quicker weight loss than having a massive action only to be followed by going back to old habits because this might only result in gaining more weight than when the weight loss program started.
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Article Source: Rapid Weight Reduction Techniques
