I hear people complain all the time that it's their sluggish "metabolism" that prevents them from losing weight. I often wonder if they really understand what that means....so here's the scoop:
Metabolism refers to the way your body uses energy or calories. When you eat food, the number of calories it contains is actually the amount of energy the food provides to your body.
The body uses calories in three ways (1) to maintain vital body functions like breathing and heart rate (2) for physical activity and (3) for digestion and absorption of food. When you take in more calories than your body uses, the excess is stored as fat and you gain weight. In order to lose weight, you simply need to use more calories then you take in so your body is free to draw upon other energy sources for fuel – like stored FAT!
Important note: Be careful not to reduce your calorie intake too low. Cutting calories significantly can prompt your body to go into starvation mode, lowering your metabolic rate and causing your body to hang onto excess fat.
Balancing the calories you take in with those you put out is the safest and healthiest way to lose weight and keep it off. There are a number of things you can do to turn your body into a more efficient calorie-burning machine and they don’t include starving yourself, resorting to unhealthy gimmicks, or taking expensive “fat-zapping” supplements that fail to deliver what they promise. All you need to do is steer clear of a few common mistakes and adopt some new habits to kick your metabolism into high gear!
Do STAY ACTIVE and BUILD MUSCLE
- Do 20 minutes or more of physical activity at least three to four times a week. Try brisk walking, swimming, or get on the elliptical machine to get your heart pumping.
- Strength train two to three times a week to build muscle and increase the rate at which your body burns calories (a pound of muscle burns about three times more calories per day than a pound of fat). Strength training also prevents you from losing muscle along with the fat you shed while dieting.
Do GET YOUR ZZZs
- How long you sleep may affect hormones that regulate appetite and body weight.
- Your body needs plenty of “shut-eye” for the internal maintenance that keeps your metabolism in good working order.
Don’t SKIP MEALS
- Don’t go more than four or five hours without eating something (except while you're sleeping of course). Skipping meals can slow down your metabolism and deprive you of needed energy.
- Eat breakfast in the morning to wake up your metabolism after a long night’s sleep. Having breakfast gives you energy to help keep you focused and prevents overeating later in the day.
Got any other good tips for boosting your metabolism? Let me know...
- Lauren
Labels: Lauren, Weight Loss
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