It's pretty wonderful what we in America will do to lose weight. It's also pretty interesting to me that with all the ways that we have to shed those unwanted pounds, that we, as a Nation, are more overweight than ever before.
That's fascinating indeed. There appears to be some sort of connection between the strategies that we use to lose weight and our ability to actually lose weight and to actually keep it off.
There are more diets plans and programs than we know what to do with, and more nutritional products and meal plans for promoting a slimmer you, but what about exercise?
It's becoming very apparent to me that even after all these years of research that clearly indicates that exercise is a critical component to successful and lasting weight loss, many in society are still looking for ways (and it seems like any way possible) to avoid it.
With all the yo-yo diets and starvation diets, along with the other wacky nutritional programs designed to “blow-torch” your fat and take off the weight in literally no time, many people have begun to adopt a “here and now” approach which has promoted impatience, frustration, and eventually failure.
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For many people, over time, this approach to weight loss has produced a battered and bruised metabolism in desperate need of a makeover to begin functioning at a high level once again. With a metabolism in such a compromised state, it makes sense to give it all the help it can get.
If you can relate to any of what I've just written, then I would enthusiastically commend a sound exercise routine as a possible solution to those who have resisted to this point. It may actually turn out to be your best solution for more effective weight loss than you've experienced with diet alone.
How Quick Weight Loss Programs Can Sabotage Your Weight Loss
The problem that I've found with the quick weight loss diets and the low-calorie “starvation” diets is that they do not promote safe weight loss. Typically, when pounds drop off much of it is water from lean muscle tissue, and very little of it is actually what you really want to come off…and that's fat.
Not only that, but in the process of losing all of this weight, we are also impacting our metabolism by not taking in the required number of calories, and when this does not happen, our metabolism actually dips. That makes us less able to burn as many calories as we did before beginning the diet.
I don't know about you, but that's NOT what I want happening when I'm trying to lose weight. So, what happens, is the momentary elation that accompanies the weight loss, then the frustration as the pounds start to creep back until, eventually, we end up where we started (if not heavier).
Why Diet Alone May Not Provide the Weight Loss Results You Desire
As I mentioned earlier in this article, many people attempt weight loss through dietary modification lifestyle change without taking advantage of exercise as an effective tool in helping themselves reach their weight loss goal.
Even when nutrition is sound, and the weight reduction plan is realistic, there is still an essential issue which many people either fail to realize or just flat out deny (most likely due to their disdain for exercise), and that is the matter of the daily calorie deficit that exercise can create beyond that of just diet alone.
The typical exercise session can burn anywhere from 100 to 500 calories, and if you factor those calories with those not consumed through the daily diet, there could be a deficit far greater than through diet alone.
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If 250 calories were burned through exercise, and there was a reduction in calorie intake of 250 that same day, that makes for a total reduction of 500 calories for that day. When done for a full week, that would lead to a loss of one pound.
That may not seem like much, but who wouldn't want to lose 4 pounds in a month and have it stay off? This is not to mention the fact that the same formula could be applied every month thereafter.
I hope you're able to see the possibilities. Lastly, for those who might prefer the “no exercise” approach, consider that when exercise is a regular part of your program, you'll be able to eat more and not have to worry as much about gaining weight. That sounds great to me. Sign me up!
How to Jump-Start Your Metabolism So You Can Experience More Effective Weight Loss
More effective weight loss typically results when quality nutrition and weight management strategies are combined with a sound exercise program. As a quick recommendation which I sincerely hope you follow, steer clear of the quick weight loss diets.
They are a recipe for disaster. As a way to do this, you must consider your weight loss to be a process that will continue for as long as you are alive. Too many people want quick results, but fail to consider the long term.
That will surely lead to frustration, discouragement, and eventually, failure. As another essential recommendation, focus on improving your nutrition gradually…over time. Too many dieters have adopted the “Cold Turkey” approach to their nutrition, which works maybe slightly better than quitting smoking cold turkey.
One most critical recommendation that, I believe, will be the absolute KEY to jump-starting your metabolism and producing more effective weight loss is to immediately incorporate regular exercise into your weekly routine. Does it need to be every day?
Absolutely not! You can see great results with just 2-3 days per week, and amazing results with more days per week. Make sure that your routine includes cardiovascular exercises such as walking, cycling, swimming, or other activities that you enjoy.
As importantly, be sure that there is some form of resistance training in your routine. Exercises such as push-ups, pull-ups, circuit training, and calisthenics work wonders for jump-starting your metabolism and providing you the results that you've always dreamed of.
Lastly, consistency is paramount. Nothing good happens with sporadic and lackluster effort. Be sure to give your best, and you will reap the great reward of successful weight loss that lasts a lifetime.
By applying what you've learned in this article, you will not only understand how to jump-start your metabolism and experience the kind of results that you've always dreamed of.
You will also understand why diet alone may not provide the results you want with your efforts. Lastly, you will see more clearly why the quick weight loss diets and programs just will not cut it when used as strategies.
It is my sincere hope that the recommendations that I provide in this article will provide you a foundation for amazing weight loss success.
With more than half of Americans over the age of 20 now being considered “overweight”, presently more than ever, we need to understand how metabolism works relates losing weight.
Why risk having a heart attack, a stroke, developing cancer, or diabetes when all you have to do is make a few minor changes and live a healthy life? First, a person's metabolic rate is determined by the number and size of respiring cells that compromise the body's tissue, and the intensity of the metabolism in these cells.
These two factors combined are what makeup the physiological foundation of the amount of energy (calories) in which a body uses.
Keep in mind that energy cannot be created or destroyed, just changed. As we know, potential energy comes from the foods we eat. When talking about weight loss, there are three components of balanced energy, which include calorie intake, calories stored, and calories expended.
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The way it works is that if the number of calories taken in equals the number of calories being expended (burned), then there is balance and the body's weight is stable.
On the other hand, if the balance becomes positive, caused by more food being eaten than is burned, energy is destroyed or, in better terms, stored as body fat. It is important to remember that you can be eating a diet considered low-fat and still gain weight.
The reason is that most dietary fat is stored while the body is burning carbohydrates and proteins for energy. The problem is when a person gains weight, the increased level of fat becomes stored energy until the calorie balance is negative.
For that to happen, the number of calories burned needs to exceed the number of calories being consumed, regardless of what the macronutrient content.
Metabolism is the rate at which the body uses energy to support the basic functions essential to sustain life. This metabolism consists of three parts, which include physical activity (20%), Heroic Effect of Food, also called TEF (10%), and Resting Metabolism Rate or REM (70%).
Physical activity is the amount of energy your body burns up during normal, daily activities to include housework, recreation, work, exercise, and so on. Obviously, someone who is physically active will burn more energy than a sedentary person will.
Tef accounts for the energy used in digesting and absorbing nutrients, which would vary depending on the meal's composition.
When a person overeats, TEF is increased because more food must be digested. Here is where metabolism becomes very interesting and what causes so much confusion.
One pound is equal to 3,500 calories, so let us say a person consumes 3,500 more calories than normal. That individual would not gain one pound because the TED is accounted for, but if 3,500 calories were cut trying to lose weight, then TEF decreases since there would be fewer nutrients to process.
The result is that with energy expenditure would decrease, meaning that the individual would lose less than one pound in weight. In other words, by cutting out too much food, TEF cannot work as it was designed to do. Now keep in mind that you cannot go around eating a bunch of junk food.
After all, the calories you do consume need to be healthy foods, but what this does mean is that when you do not eat, you are actually working against your body in fighting weight gain,not the other way around.
This aspect of metabolism accounts for the highest number of calories burned every day. What happens is that if lean weight should be lost because of increased protein metabolism, then RMR decreases. Typically, you would see this happen when a person goes on a very strict diet.
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In this situation, the body is forced into a negative nitrogen balance, which means a greater amount of protein is lost than what is replaced because of less protein/energy intake. When this imbalance occurs, there is a gradual loss of lean weight, which then lowers RMR.
What happens many times is that dieters will limit the amount of lean weight loss with intense exercise for the muscles to develop a need to maintain more protein.
When this happens, the body is forced to use more energy from stored fats. If you want to put your metabolism to work for you, some simple steps can be taken:
* By adding a few extra pounds of lean muscle, the metabolic rate can be increased by up to 200% each day
* * Remember that lean weight can burn as much as 20 times more calories than fat weight
* Regular exercise is one of the best ways to boost metabolism
* * By eating smaller meals and more often, you can boost your metabolism rate
While you need to eat healthy foods, studies prove that what matters most is how much of a person's body weight is attributed to fat. Remember, excess fat is what links to major health problems. Therefore, you must maintain a healthy weight, but more crucial that you monitor the fat-to-muscle ratio.
Your metabolism simply refers to the conversion of food to usable energy by the body. It is the biological process by which energy is extracted from food, or how fast or slowly the body burns calories.
A few steps you can take to improve your metabolism naturally are:
1. Drink Cold Water - Water is great to drink, and you should be drinking a minimum of 8 to 10, glasses daily, of course, more is better. It will help increase your metabolism and remove toxins and fat.
Drinking ice-cold water before meals will shrink your stomach, so you feel full quicker, and the cold water also helps to increase the metabolism.
2. Eat Every Three Hours – Eat a small balanced meal every three hours, including snacks. Meals and snacks should be balance, meaning they should contain a complete protein, carbohydrates, as well as natural fat.
Failure to eat consistently can lead to a slower metabolism and fat storage. Skipping meals slows down your metabolism. To ignite weight loss, you need to be consuming the right foods throughout the day in a balanced manner.
3. Don't Skip Breakfast—Breakfast is the most important meal of the day, as it gets your metabolism running in high gear. You wouldn't drive to work on an empty tank,, and you shouldn't start your day without adequate nourishment.
Your first meal sets your metabolism for the day and keeps it going as long as you eat every three hours. If you get up early and eat a late breakfast, you missed out on several hours of burning calories.
4. Don't Fear Fat - Fat has a bad rep. Many think fat makes you fat. This is false. The type of fat and how much fat you eat impact your body fat composition. Fat is needed by the body.
Those who follow a very low-fat diet have a harder time ridding their body of fat. Choose natural healthy fats such as olive oil, avocados, various nuts, flax, and natural peanut butter.
5. Omit Trans Fat – Trans fat is the bad fat, the cause of weight gain, low energy, depression, cancer, and heart disease. You will never get the body you desire by eating “healthy” fast food, frozen dinners, etc. If it's man-made, it's not the best choice. Go with the foods Mother Nature provided to meet your fat loss goals.
6. Be Active Daily – Stay active at least six days a week. You can easily cycle cardio and weight training, so it's balanced and not overbearing.
In addition to that, take the stairs when possible or park further out to get that bit of extra movement and keep the heart and lungs working optimally. Studies show little movements such as tapping your toes while working also helps to burn calories.
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7. Do Cardiovascular Exercise—Cardio is heart and lung healthy. It also burns calories. Doing cardio first thing in the morning on an empty can tap into fat stores and keeps the body burning calories at a high rate for about an hour after cardio is finished.
If you fail to eat adequately daily, this can work against you. Doing morning cardio on very low calorie die can burn muscle. Another good time to incorporate cardio is in the evening, after your last meal. This allows you to burn calories, so you are not sleeping on them.
You do not have to implement a morning and evening session, choose one or the other, or cycle between the two to prevent staleness and boredom.
8. HIIT It – Blend some High Intensity Interval Training (HIIT) into your cardiovascular program from time to time to give your body and metabolism a good shock. The body is programmed to adapt.
Therefore, the same cardio day in and day out can become stale really fast. Take one or two days a week and implement some HIIT to give the body an added shock.
9. Weight Train—Resistance training builds muscle, which is metabolically active tissue. The more muscle you acquire, the faster your metabolism. Muscle will put curves in the right places and allow you to eat more calories a day.
10. Listen to Your Body - Killing yourself with workouts is just as dangerous as not working out at all. Listen to your body and get proper rest. Don't train if you are ill or just simply too tired. Training in such a state can cause more problems than it solves.
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