On Top of metabolism boosting exercises, I want to give you special secrets to eliminate visceral fat, improve your fat-burning metabolic process, and start losing weight fast.
1. Don’t Diet!
Losing weight isn’t always about eating less, it’s about eating more—more nutrition-dense food, more fiber, to crowd out the empty calories and keep you full all day. That’s important, because restricting food will kill your metabolism. It makes your body think, “I’m starving here!” And your body responds by slowing your metabolic rate in order to hold on to existing energy stores.
What’s worse, if the food shortage (meaning your crash diet) continues, you’ll begin burning muscle tissue, which just gives your enemy, visceral fat, a greater advantage. Your metabolism drops even more, and fat goes on to claim even more territory.
Eating right, make sure you are eating foods rich in nutrition and load up on metabolism boosting foods which take more calories to digest than they contain. One easy example is blueberries.
2. Get More Sleep
A study in Finland looked at sets of identical twins and discovered that of each set of siblings, the twin who slept less and was under more stress had more visceral fat.
Indeed sleep may be the cheapest and easiest obesity treatment there is.
According to Louis Aronne, MD past president of the Obesity Society and author of “The Skinny”; If people are getting less than seven to eight hours of sleep they are prone to putting on weight.
With more sleep according to Dr. Aronne; “People have a greater sense of fullness, and they’ll spontaneously lose weight.”
University of Chicago researchers reported that sleep deprivation upsets our hormone balance, triggering both a decrease in leptin (which helps you feel full) and an increase in ghrelin (which triggers hunger). As a result, we think we’re hungry even though we aren’t – so we eat.
3. Eat More Protein
The amount of quality protein in your diet is the single most important calorie that influences your metabolic rate, positively influencing your weight loss efforts. Quality protein also helps you maintain or grow muscle during weight loss, improve muscle fitness, improve immunity, improve antioxidant function, build HDL cholesterol, and enhance insulin and leptin function – all of which enhance optimal weight management efforts over time.
Research proves that protein can elevate your metabolism and boost your post-meal calorie burn by as much as 35 percent.
A significant amount of scientific evidence indicates that protein levels far higher than the “FDAs suggested levels of intake are optimal for weight loss, as long as you simultaneously decrease carbohydrate intake. A minimal target amount is three-fourths of your ideal body weight in grams of protein per day.
Example: if you should weigh 160 pounds and you do weigh 200 pounds, then your goal for protein intake is in the range of 120 to 150 grams of protein per day. Since each gram of protein is 4 calories, this means 480 to 600 calories per day from protein. This is around 30% of your calories from protein (based on a 2000 calorie diet).
4. Move More
Whether you sit or stand at work may play as big a role in your health and your waistline as your fitness routine. In one study researchers discovered that inactivity (four hours or more) causes a near shutdown in an enzyme that controls fat and cholesterol metabolism.
To keep this enzyme active and increase your fat burning, break up long periods of downtime by standing up—or going for a quick walk.
Take a flight of stairs instead of the elevator; get out of your chair to pick something off of the floor rather than rolling over in your chair. Doing isometric exercises while you are on the phone or working at your desk.
5. Spice It Up
Peppers do increase your metabolism. The smaller the pepper – the bigger the heat, and boy oh boy are there a lot of peppers out there to choose from – in all shapes, and all sizes.
Don’t worry about peppers being a danger to your stomach; peppers are friends to the digestive system rather than foe. Peppers act as a stimulant to the digestive system and may even help to protect against some diseases.
Eating about one tablespoon of chopped red or green chilies boosts your body’s production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism boost of about 23 percent.
Stock up on chilies to add to meals, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.
There are many more secrets for boosting your metabolism and increasing your daily fat burn uncovered inside my blog www.CarlaFerrer.com!
In Love & Light,
♥ Coach Carla ♥