Thanksgiving is this week! Woohoo!!! This is the “food holiday” and focuses on gratitude. I am abundantly grateful for good food, family, friends, work and play. What are you grateful for right now this minute?
I love to share and teach and this week is no exception. Thinking of food and the holidays, many of us are aware of excess pounds, belly bloat, and fatigue. And especially as we get older our metabolism slows down.
Understanding Your Metabolism
Your metabolism is one of the key factors in knowing how to lose weight effectively. You have probably heard that word over a dozen times but don’t really know what it means or how it affects your weight loss goals. If we all had more knowledge of what metabolism was or how it could help us in weight loss then the success rate would be through the roof!
1. What is Metabolism
Metabolism is a collection of chemical reactions that takes place in the body’s cells. Metabolism converts the fuel in the food we eat into the energy needed to power everything we do, from moving to thinking to growing.
2. Two Processes of Metabolism
Catabolism refers to the breakdown of food components (such as carbohydrates, proteins and fats) into their simpler forms, which can then be used to create energy.
Anabolism is your “constructive metabolism” that gives which is all about building and storing.
3. Metabolism and Weight Loss
To lose fat and not muscle which is the goal in healthy weight loss you need to have an efficient metabolism.
4. Burning Calories
Metabolic Rate is the rate at which the body burns up calories. A body that consumes 2500 calories a day, and burns 2500 calories a day will stay at the same weight. A body consuming 2500 calories daily but burning only 2000 will gain weight at the rate of about 1lb a week.
5. Basal Metabolic Rate
Basal Metabolic Rate is the number of calories required to keep your body functioning at rest. BMR is also known as your body’s metabolism; therefore, any increase to your metabolic weight, such as exercise, will increase your BMR.
Natural Ways to Lose Weight
Losing weight naturally is much safer than taking a ton of supplements or depriving yourself. Once you allow your body to work its natural process then you will be able to have a ton of success in being able to use your body as its own weight loss plan.
Chronic dehydration has been associated with a suppressed metabolic rate. Up your water intake to at least eight 8-ounce glasses a day of fresh water.
2.Eat a protein filled breakfast
Just the act of eating protein can crank up your metabolism. Plus, people who eat protein at breakfast tend to ingest fewer calories throughout the remainder of the day. So not only are you burning more calories by eating protein, you’re also likely to take fewer calories in overall.
3.Get quality sleep
Sleep deprivation creates increased ghrelin levels, thereby sending signals to your brain that you’re hungry. Maintain proper sleeping habits by getting to bed at the same time each night, and creating a dark, comfortable atmosphere in your bedroom. Aim for eight hours.
4.Eat, then sweat
Boost the burn by working out just after eating a meal or substantial snacks.
5. Eat a variety of whole foods
Without preservatives and unnecessary stuff in your food, your body will burn clean, and that translates to a faster-moving metabolic engine