Tag: Metabolism

Boost Metabolism, According To A Certified Nutritionist

You often hear that a speedy “metabolism” is a major key to making you leaner…but what exactly is your metabolism? The Cleveland Clinic defines “metabolism” as the chemical processes that take place as your body converts foods and drinks into energy. Even when you’re at rest, your metabolism is always working by helping you digest food, manage hormone levels, and regulate body temperature, among other important functions. To make sure this process is in healthy working order, there are certain foods you can eat to boost your metabolism.

https://www.msn.com/en-us/health/other/the-best-foods-that-boost-metabolism-from-certified-nutritionists/ar-AA16uwwk?ocid=msedgntp&cvid=ca266a3498104a89938625bd9af2abff&fullscreen=true#image=1

Boost Metabolism And Fight Chronic Inflammation

If you deal with inflammation, then you should be aware of the fact that how and what you eat can either make the problem worse. Conversely, the right diet can also help you reverse and reduce the painful effects of inflammation. In order to do the latter, you can take advantage of eating habits that will lower your C-reactive protein (CRP) value.

 Desirée O
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https://www.msn.com/en-us/health/nutrition/4-eating-habits-to-boost-your-metabolism-cut-chronic-inflammation/ss-AA15OgYd?ocid=msedgntp&cvid=bb77f00d65224593b0a3b6f491a107c5#image=2

Habits For Breakfast That Ruin Your Metabolism

It’s impossible to overstate the importance of a healthy breakfast when it comes to weight loss. The right breakfast will give you the energy you need to take on the day, smash your workouts, and burn calories in order to kick those extra pounds to the curb.

Faith Geiger 

https://www.msn.com/en-us/health/nutrition/2-breakfast-habits-that-are-slowing-your-metabolism-over-time-according-to-a-registered-dietitian/ar-AA13P6Sv?ocid=windirect&cvid=b3407832ad294869880ffc48e0481666

Boost Metabolism With This Vegetable


Increasing the speed of your metabolism is one of the most effective ways to ensure healthy weight loss, boosting fat burn within the body and allowing you to efficiently utilize food as fuel. You can ramp up your metabolism through exercise, which is one of the most common approaches to burning more fat, but health experts have noted that infusing your diet with particular foods is another great way to improve your metabolism for an easier time losing weight. 

https://www.msn.com/en-us/health/nutrition/nutritionists-say-you-should-be-having-this-vegetable-every-day-over-30-to-boost-your-metabolism/ar-AAQZvkv?ocid=msedgntp

Asparagus Across the board it can be found that green vegetables are often the best for your health, with Lin calling out asparagus as her top choice for improving your metabolism and naturally increasing weight loss. “This is an incredibly low calorie and micronutrient dense green vegetable chock full of fiber, vitamin C, vitamin K and folate,” she explains, adding, “Asparagus, when steamed, is extremely nourishing to the stomach lining and digestive system as a whole.”  The ability that any given food has to impact your metabolism all comes down to the thermic effect of food, meaning how much energy it requires your body to expend to burn through it. “Higher protein veggies like beans, lentils and legumes are also great for metabolism due to their thermic effect and fiber content. Thermic effect refers to the energy required for your body to digest the food,” explains Canon. “Studies have shown that foods high in protein have a higher thermic effect therefore resulting in a 15-30% boost in your metabolic rate after you eat them. Fiber also helps keep you regular which supports healthy digestion and metabolism,” she adds. Clocking in at 2.8 grams of fiber per cup and 2.9 grams of protein, asparagus is a fantastic nutrient dense option to regularly consume within your diet for increased fat burn and a faster metabolism. “Asparagus is also a natural organ detoxifying vegetable that assists the body in elimination and has been linked to regulating fat burning—when coupled with consistent exercise and body movement,” notes Lin. “It helps to balance the body’s potassium, magnesium and calcium ratio which is imperative to overall health.”  Taking care to improve your metabolism is key for healthy weight loss as well as the general function of your body as it determines how you’re able to process food on the whole. “Your body’s metabolism refers to the cellular processes your body undergoes to convert food to energy, breakdown fats, carbs, and protein into substrates that like amino acids or glucose that stimulate growth or enable your brain to function. Metabolism also includes digestion and the elimination of waste,” explains Canon.  With that in mind, eating asparagus or another form of a rich, green vegetable each day can help to boost your digestive system, allowing your body to feel better while also more effectively using the food you consume as fuel. Thankfully, you can almost never have too many vegetables within your diet. Lin suggests drizzling asparagus with olive oil, topping with crushed garlic and sea salt, and steaming until al dente for the best flavor.  That being said, it’s still important to stay active and maintain an otherwise balanced lifestyle outside of your vegetable intake in order to see the best results in your body. That means keeping up with regular exercise, consuming a range of lean protein, healthy fats, and whole grain carbs, and taking care to drink ample water and prioritize sleep. Wellness is a multifaceted concept, and while eating plenty of asparagus will be useful in improving your metabolism and promoting weight loss, you must take care of yourself in all other ways to make long lasting progress. 

Metabolism~

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Speed up your metabolism by doing the things listed below. For more information, see the site listed above.

  1. Build more muscle.
  2. Push yourself doing aerobics.
  3. Drink 8 plus glasses of water daily.
  4. Look for energy drinks with Taurine, because it speeds up metabolism. Just be careful because energy drinks have side effects.
  5. Small snack every 3-4 hours.
  6. Add some spice to your food. Spicy foods are quick and fast metabolic help.
  7. Lean protein in a balanced diet can help.
  8. Drink some coffee. It can give you endurance and help you concentrate.
  9. Green tea can keep your metabolic rate up for hours.
  10. Avoid crash diets.
woman wearing black sports bra and jogger shorts smiling

Struggles

Seems like there is no one way One answer for all Things roll sometimes, Sometimes they just fall. Why can’t things always be easy Able to be reached, to be changed? I’m feeling some sort of way today Reminiscing and inside myself, screaming I always have to pay. I might of changed somethings Changed other…

by Mws R

Funny Fact

If we’re talking imperial measurements, a “butt” is a cask of liquid. And while this form of “butt” is obsolete for most people, it’s still used in wine and brewing contexts. In the wine world, a butt is around 108 imperial gallons (just under 500 liters, or around 126 U.S. gallons), so it turns out that a…

by Mws R

Slow Metabolism?

If You Have a Slow Metabolism, Here Are 5 Doctor-Approved Ways to Burn Belly Fat

If you have a slow metabolism, trying to lose belly fat can be disheartening to say the least. Good news: it’s still achievable. But there’s also a reason why losing weight is challenging when you have a slow metabolism.

To explain that, let’s first define what your metabolism actually is. When we say “metabolism,” we’re actually referring to metabolic rate, which is the way your body turns what you eat and drink into usable energy, and how it stores that energy so you can use it later on. Your metabolic rate is tied to your body composition and muscle mass, said Elizabeth Lowden, MD, bariatric endocrinologist at the Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital. Specifically, you can boost your metabolism by increasing your muscle mass and lowering your body fat. 

But, your slow metabolism makes it difficult to lose the fat, but the fat makes it difficult to speed up your metabolism. It’s a frustrating conundrum, said Holly Lofton, MD, director of the Medical Weight Management Program at NYU Langone Health. “We have to break that cycle somewhere,” she told POPSUGAR.

Do I Have a Slow Metabolism?

“Those with smaller body frames, who are shorter and may have difficulty holding on to muscle mass, tend to have lower metabolisms,” Dr. Lowden told POPSUGAR. How can you tell if that’s you? Get your metabolism tested, Dr. Lofton said. You can do this at weight management centers as well as some gyms and dietitians’ offices, and you have a few different options to choose from.

The first is called indirect calorimetry, which determines your metabolic rate by measuring your oxygen consumption and carbon dioxide production. The second option is bioelectric impedance, which measures your fat mass, muscle mass, and water percentage – and from those, your metabolism – by way of a painless electrical impulse that passes through your body.

If neither testing option is available to you, Dr. Lofton said, you can also get a rough estimate of your metabolic rate from an online calculator. “Keep in mind that these only base off height and weight, and will have some error depending on one’s fat mass,” Dr. Lofton cautioned. Here are a few other ways to determine if you have a slow metabolism.

Be in a Caloric Deficit

If you have a slow metabolism and want to lose belly fat, the first priority is to eat fewer calories, Dr. Lofton told POPSUGAR. You want to be in a slight caloric deficit, which means consuming fewer calories than you burn. “Weight loss always comes down to energy balance,” Dr. Lowden explained. Dr. Lofton recommended cutting about 250 calories a day to start. Here’s exactly how to get into a caloric deficit, if you’ve never done it before.

Decreasing your food intake slightly has two positive effects. For one thing, you’ll start to lose fat. Maybe not necessarily from your belly; now is a good time to remember that you can’t spot-reduce fat, but by reducing your body fat as a whole, you’ll start seeing results around your belly. And when you lower your body fat percentage, you’ll also start to boost your metabolism, Dr. Lofton said.

Increase Physical Activity, Especially Intense Cardio Exercise

While you’re lowering your caloric intake, Dr. Lofton also recommended getting more exercise. Building muscle through strength training is actually the best way to boost your metabolism, but when your overall goal is to lose belly fat, Dr. Lofton actually recommended starting with cardio. “The body loses fat efficiently by doing intense physical activity,” Dr. Lofton explained. Both cardio and strength training are important for your overall health and weight loss, but initially upping your cardio while reducing your caloric intake will lead to faster results.

Any kind of exercise will be helpful to start: walking more, taking the stairs, getting up and moving throughout the day. But the best weight loss results will come when you’re really upping your heart rate, “huffing and puffing, exerting yourself to the point where it’s difficult to hold a conversation, but still possible,” Dr. Lofton said. “That’s the level of intensity you want to get to.”

High-intensity interval training is one option to try that’s been proven to help with fat loss, especially when it comes to visceral fat, Dr. Lowden told POPSUGAR. Visceral fat is the fat around your organs, as opposed to the subcutaneous fat under your skin, which is the kind you can see. (Here’s more on the difference between the two.) Visceral fat is actually the more dangerous kind, Dr. Lowden said, leading to metabolic health issues like abnormal blood sugar, heart disease, high blood pressure, and fatty liver disease. So doing HIIT actually benefits you in multiple ways: it’ll help you lose fat overall and dangerous visceral fat in particular. We recommend this 45-minute bodyweight HIIT workout for weight loss as a good place to start.5/7 SLIDES© Getty / mihailomilovanovic

Build Muscle

When you’re about halfway to your goal weight, Dr. Lofton recommended starting strength training to increase your metabolism further. A caloric deficit and cardio workouts should help you lose fat, which improves your metabolism; now, putting on lean muscle mass will rev it up even more. Muscle increases your basal metabolic rate, explained Dr. Lowden, which means that your body burns more calories at rest. “Higher levels of muscle mass can also increase the number of calories you burn during activities and exercise,” she added. Basically, muscle equals a higher metabolism all-around. Get started with this four-week weightlifting workout plan that’s tailored for beginners.

Boost Your Metabolism With Healthy Fats and Protein

Healthy fats and protein take longer for your body to digest, and you actually expend more energy digesting them than you do other foods, said Dori Arad, PhD, director of the Mount Sinai PhysioLab, in a previous interview. Though building muscle is the best way to increase your metabolism, eating more of these foods can give you a small boost. Protein has the added bonus of helping you build muscle, too. And when it comes to losing weight and working on your metabolic rate, every little bit counts!

Go for healthy fats like:

  • Nuts, including almonds and walnuts
  • Fatty fish, such as salmon and trout
  • Avocados
  • Olive oil

And choose lean sources of protein, such as:

  • Skinless chicken and turkey
  • Beans and lentils
  • Fish
  • Tofu
  • Ground beef that’s 90 percent lean or leaner

Make Long-Term Changes and Stay Consistent

Having a slow metabolism and trying to lose weight can be incredibly frustrating, for all the reasons we’ve discussed, but it’s not an impossible task. The difference between a “fast” and “slow” metabolism is less than you might think, Dr. Lowden told POPSUGAR, and it can be overcome with consistent lifestyle changes. “Lower basal metabolic rates mean that patience and consistency are important,” she said. “It may take longer to make the right changes and see the results you are looking for, but it does not mean you will fail.”Increase Physical Activity, Especially Intense Cardio Exercise While you’re lowering your caloric intake, Dr. Lofton also recommended getting more exercise. Building muscle through strength training is actually the best way to boost your metabolism, but when your overall goal is to lose belly fat, Dr. Lofton actually recommended starting with cardio. “The body loses fat efficiently by doing intense physical activity,” Dr. Lofton explained. Both cardio and strength training are important for your overall health and weight loss, but initially upping your cardio while reducing your caloric intake will lead to faster results.
Any kind of exercise will be helpful to start: walking more, taking the stairs, getting up and moving throughout the day. But the best weight loss results will come when you’re really upping your heart rate, “huffing and puffing, exerting yourself to the point where it’s difficult to hold a conversation, but still possible,” Dr. Lofton said. “That’s the level of intensity you want to get to.”
High-intensity interval training is one option to try that’s been proven to help with fat loss, especially when it comes to visceral fat, Dr. Lowden told POPSUGAR. Visceral fat is the fat around your organs, as opposed to the subcutaneous fat under your skin, which is the kind you can see. (Here’s more on the difference between the two.) Visceral fat is actually the more dangerous kind, Dr. Lowden said, leading to metabolic health issues like abnormal blood sugar, heart disease, high blood pressure, and fatty liver disease. So doing HIIT actually benefits you in multiple ways: it’ll help you lose fat overall and dangerous visceral fat in particular. We recommend this 45-minute bodyweight HIIT workout for weight loss as a good place to start.

https://www.msn.com/en-us/health/weightloss/if-you-have-a-slow-metabolism-here-are-5-doctor-approved-ways-to-burn-belly-fat/ss-AAGiUfU?ocid=spartandhp&fullscreen=true#image=4