Many people are aware that the metabolism is important in the role of losing weight but are not quite sure how it can help or hinder that process. You could think of your metabolism as your body's engine and your metabolic rate is the rate your body processes the fuel that engine consumes to run itself.
It is a shame that most people that decide they want to lose weight try and eat fewer and fewer calories to the point of hunger. Along with this restricted diet they add in a recreational type of activity such as walking or cycling or something similar in the hope of losing excess body fat.
The combination of a restrictive diet and an incomplete exercise program leads to a process that is the exact opposite to what a person is trying to achieve. It causes muscle tissue loss which sends the body into survival mode lowering the metabolic rate putting the brakes on fat loss. Most people become discouraged, never understanding that what they are missing is muscle-building exercise.
Any self-induced back slide in body composition (muscle/fat ratio) is compounded by the natural aging processes of our bodies. At around 25 to 30 years of age, the body naturally begins to shed muscle tissue unless you work to keep it. This means that even if you maintain a consistent body weight over a twenty year period say from age 30, to age 50, you will have significantly less muscle mass.
As you lose muscle mass, you lose all of the calorie burning and metabolic benefits of that highly active tissue. This combination leads to a "slower metabolism." which has become a favorite excuse for many people's weight gain. "I am gaining weight, but it's not my fault my metabolism has slowed down."
This is exactly the reverse of reality; people are not getting fatter because their metabolisms are slowing down. What is actually happening is their metabolisms are slowing down because they are getting fatter. For every pound of muscle tissue lost, you lose a little piece of your metabolic power.
The solution to this is to do things properly if you want to achieve body fat loss. A proper exercise program that contains at least 60% strength training exercise is number one first on the list requirement. This will keep the metabolism at its highest level during the fat loss process.
The balance of the exercise program should be made up with interval training which is short bursts of activity alternated with rest periods. An example of this would be 8-10 seconds of sprinting then a minute or so of walking repeated up to 12 times.
Next on the list is a properly balanced nutrition plan that supports the exercise program so enough energy is created to work out at a proper level of intensity (degree of difficulty) to get results. This plan should include 5 or 6 small meals spread throughout the day no more than 3 hours apart to keep the metabolism humming.
Each meal should contain a protein source. Choose that first and add a variety of vegetables to that meal. Focus on what you should be eating rather than on what you shouldn't be eating for best results.
Somehow you will need to get your head around the fact that this solution is an ongoing lifetime situation. Your body composition will change unfavorably to a higher level of body fat to muscle ratio unless you work to keep your self in good shape. But surely this price is a small one so that you look so much better, feel so much better and will be so much healthier. Your choice should be easy.
No one wants to feel like they are not beautiful, handsome, fit and attractive. This is the main reason that people pursue weight loss options. Of course you want to feel great about yourself, but it's important to feel great about your health as well. Losing weight helps reduce your risk for diabetes, stroke, heart disease and more. If you've considered using different methods in order to get back to a healthy weight, or simply to maintain the healthy weight you're at, here are some great tips for losing weight the right way!
Cut Back On 'No' Foods:
You probably already know a lot about 'no' foods. These are the foods that spell disaster for your weight and health. One example of these kinds of foods is fried foods. Deep-fried foods that are cooked in oil is one of the most terrible no foods you can eat. Instead, try breading the foods and baking them. This will make a lot of difference. Too much sugar and fat is also not good. You should try your best to avoid foods which are high in saturated fat as well as those that are full of trans fat. These are considered 'bad' fats. Rather, look for foods that contain good foods like polyunsaturated fat and monounsaturated fat. These are actually good for you in moderation.
Stay away from the forbidden 'no' foods like donuts, cookies, cakes, pastries and yeast rolls. Instead, try raisins, nuts, dried fruits and yogurt. You should try your best to eat healthy foods such as fruits, vegetables, whole foods like whole grain rice, beans, legumes and whole oats. These foods will help you maintain that proper weight as well as giving your immune system and your general health a great boost. This is one of the best ways that you can utilize to lose weight.
Boost Your Metabolism:
Your metabolism will burn your fat faster if you boost it up a bit. There are some great ways to do this, including eating smaller meals more often. So, rather than eating a large breakfast, holding off for a jumbo sized lunch and then waiting all day in order to eat a couple of helpings of dinner, you should eat something smaller about 6 times a day. The constant consumption of food keeps your metabolism working better and because you have reduced the sizes of your meals, you shouldn't gain weight while your body processes the foods faster.
Another way that you can speed up your weight loss through metabolism is to eat metabolism boosting foods and drink. One good idea of this is cold water. It takes energy for your body to heat the liquid and this burns calories and fat. Not to mention the amazing benefits of 8 full glasses of water a day. Your complexion will be better, you will not age as fast and you will flush out your system continuously in order to get rid of toxins, fat and more. Hot and spicy foods boost your metabolism as well. Peppers and other spicy items give your metabolism a good kick in the rear, which helps you with your weight loss plan. This is another great way to lose weight.
Exercise:
You've got to get up and get moving. Exercise is essential for losing weight and maintaining a healthy weight. Fat burning exercises are great, and if you take in less calories than you burn, you are sure to lose weight. Some examples of exercises like this are running, jogging, bicycling, swimming, jumping rope and aerobic workouts. Not only do they help you with weight loss, but they are wonderful for giving you the extra energy you need to last throughout the day. As you build up your stamina and are more able to handle longer exercise routines, you will burn more fat and lose more weight.
While fat burning exercises are great, so are muscle building exercises ? whether you're a man or a woman. Research shows that you will burn more fat when you have more muscle! Try some great muscle building exercises that will get you into shape, keep you fit and keep you healthy. Some examples are lifting weights, resistance training and muscle tension resistance. Here are some other great tips for losing weight through exercise!
?Take the stairs and leave that elevator alone. Make it easier on yourself by only taking the stairs up and then using the elevator to go back down. This is a great way to stay active, especially if you walk stairs every day.
?Walk your dog more often. Hey, he or she will love it and you will be getting up and moving in order to lose weight and stay in shape. Throw the football around the yard and chase it with your kids. Doing something like this will help you shed your extra weight in no time.
?If you regularly drive to places that are close to your home, leave the car alone! Instead, take a nice walk to those places and enjoy the outdoors while you are working on your weight loss routine at the same time.
?Purchase ankle and wrist weights to wear during your workday, especially if you're on your feet a lot. You are still targeting the same muscle groups but with the added weight, you're doing better!
Using these tips and ideas should help you combine the best ways to lose weight, stay in shape and be fit. You can lose that extra weight if you have the drive and determination to do so!
Both Gen Wright & Tom Carhart are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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