Give Your Metabolism a Boost!

A quick way to begin the weight loss process and get the results you want is to boost your metabolism.   Metabolism is the rate at which your body burn calories.  It’s the process of breaking down macronutrients such as carbohydrates, protein and fats. 

Factors that determine one’s metabolic rate are genes, weight, activity level and aging.   We can not control the genes we inherited or the fact that we age with time but we can control our weight, and activity levels.  We can also live a life that offsets the consequences of aging and bad genetic make-up.

Easy ways to boost your metabolism are:

 

1.  Become active.   Physical activities have been proven to increase your metabolism by at least 50%.  Whether it’s a high impact 30 minute cardio session or a low-intensity burnout using free weights,  exercising build muscles, increases your body’s need for energy thus resulting in more used calories. 
    
2.  Eat healthy regularly.  Whether you are eating 5-6 small meals a day or 3 meals, the key to boosting your metabolism is to remain consistent with your meals.  Skipping meals slows your metabolism and can also lead to over eating.   Focus on eating foods low in sugar, sodium and fats.  Choose foods with healthier unsaturated fat content such as nuts, seeds, fish and avocado.    
    
3. Get enough sleep.   Sleeping accounts for 60 to 70 percent of total calories burned daily.  It is not a myth, our bodies’ burn calories at rest.  Lack of sleep can slow your metabolism and lead to weight gain. Inadequate sleep also affects mood, increases irritation, stress and can lead to unhealthy habits.
    

Tips to give your metabolism the boost it needs for weight loss:

 

Get adequate protein daily.  Eat protein rich food such as; salmon, tuna, mackerel, sardines, eggs, beans, tofu, lean meats, milk, yogurt, cottage cheese and cheese

 

Go for a brisk walk, a jog or run at your fastest pace

 

Dance for an hour or 2

 

Stay hydrated.  Your body needs to be hydrated to use calories efficiently. Increase your water intake, aim for at least 8 cups a day.  Eating fresh fruits and vegetables daily will also keep you hydrated.

 

Avoid sitting or lying right after a meal

 

Add weights to your workout routine and increase the intensity of your workout

 

Cook your foods with herbs and spices such as cayenne pepper, paprika and curry for a flavor and metabolism boost

 

Eat regularly and eat healthy!

 

 

 

 

Success with Weight Loss!

The absolute truth about weight loss is that it takes time, tenacity, will power and sheer motivation!  Weight loss also requires the ability to “start again”.

The first step in the weight loss process is contemplation.  One has to want to lose the weight even before they begin the process.  Specific reasons for the weight loss should be identified.

Ask yourself these questions:

Why do I want to lose weight?

Am I trying to lose weight because I feel pressured by family, friends, or society?

Do I need to lose this weight, is it affecting my health?

Am I comfortable with my weight, with the way my clothing fit?

Regardless of what anyone says or think your weight loss journey should be yours. Your reasons for wanting to lose weight should fit your ideas of what healthy, normal, and fit means to you!

If you are unsure of what normal, healthy or fit is, speak with your doctor, a dietician, Nutritionist or someone specializing in exercise physiology. 

Try to avoid getting advice from self made experts unless they too have struggled with weight and have successfully lost it.

Do not follow FADS!

Following fad diets are not beneficial. You will see results in the beginning but most fad diets are not maintainable and some are downright dangerous.

Choose healthy eating and physical activity

The fact still remains that when combined, eating healthy and exercising regularly, delivers the best results.  However, exercising alone can give you decent results but there’s a catch.  In order to lose weight and burn excess fat one has to work very hard.  Thirty minutes a day of moderate to vigorous activity will burn calories from foods eaten that day but it will not get into stored fat.  In order to burn stored fat, activities must extend into the one hour, hour and a half mark. 

For any physical activity program remember, the key is to start slow and pace yourself.  Do not engage in long drawn out activities until you have conditioned your body to do so.  This will decrease the risk of injuries and lessen the chances of becoming burned out and un-motivated.

The best form of exercise is one that is enjoyed.  If the gym is not your thing save your money, wanting to lose weight will not make it your thing!  Find the activity that keeps you going and do it daily if permissible. 

The key is to remember there are no quick fixes! Weight loss is a process that takes time and results are based on your vested efforts! It's your body, and you are worth it!

 

 

WEIGHTY ISSUES!

If you are like me, female, in your thirties, and have recently gained weight in areas of your body that you did not expect and cannot get rid of, here is why!

One thing assured with aging, whether you are male or female is extra weight. Men will gain weight just as women do but they retain muscle mass longer, therefore, the added weight is not quite as apparent as with females.

As women our bodies expand with age and with child birth. Consequently, this expansion changes your body’s frame size and the way weight is distributed. We begin to lose muscle mass and with the loss of muscle we gain fat!

Where we gain weight has a lot to do with our body’s shape. By now most of you have heard about the apple, pear, hourglass or the triangular shape. These are descriptions that can help you visually determine where you will gain most of your weight. However, they are not customary; it is possible for individuals to have a combination of these shapes.

For women gaining an extra 10-20 pounds does not necessarily mean you are fat. Take into consideration we gain weight in our arms, stomach, hips, thighs, buttocks and the heaviest of all our busts. For many of us an A cup weighing between 7-10 pounds become a C or D cup adding an extra 12-15 pounds. The same thing happens with our hips and buttocks. Moral of the story is some of that extra weight could be added benefit. I mean, who doesn’t want more curves and bigger bust? However, it is important that you remember; the extra weight gained with age has a lot to do with the change in your body’s shape but it is also affected by your diet and lifestyle practices.

Avoiding the body nature provides is next to impossible controlling body fat content is not! Eating healthy and exercising regularly can help you avoid the extra fat build-up under your arm, around your waist, hips and thighs. Being physically active; combining strength training and cardio will help you build muscle. Although building muscles does not necessarily mean less weight, it could however mean smaller inches. Remember muscle mass weighs more than fat. If you are exercising regularly and the scale is holding steady at 150 or going higher do not panic. Arm yourself with a tape measure and document inches loss instead of focusing on weight.

Tips

1. For those just starting exercise, begin slow, 15 to 30 minutes a day is satisfactory. You can also divide your activities throughout the day. A 15 minute walk in the morning and a slow 15 minute jog in the evening.

2. If you are currently active, adjust your routine and work out slightly harder or longer. Our bodies become easily conditioned to an activity we repeat for long periods. Participate in activities that work different muscle groups. If you run start swimming, playing tennis, or boxing.

3. Eat consistently, 3 meals within a 4 hour period or 6 small meals throughout the day if you enjoy snacking.

4. Eat a combination of foods; include whole grains, fruits, vegetables and low fat dairy or dairy substitute like soy or almond milk in your diet.

5. Drink plenty of water 6-8 cups everyday.

6. Snack on healthy fats like nuts and seeds.

7. Eat leaner cuts of meat and add fish like salmon and tuna to your diet 3 days a week.

Happy New Year

Whole Body Nutrition wants you to know that:

No man or woman is perfect

Change takes time

Setting small goals is a great route to achieving bigger goals

Eating should be enjoyable not burdensome

Weight loss happens differently depending on your age, gender and genes

Stress will not only cause you to gain weight it can lead to high blood pressure and make you physically ill! DON’T STRESS!!

Drinking 6-8 glasses of water daily will keep you hydrated, energized and beautiful

Some cooks are born others are made, be adventurous in the kitchen

This New Year is an opportunity to change unhealthy eating habits and lifestyle practices

You can create a WHOLE new you

You should begin now!

New You Recipes to start the year off right!

Morning Sunshine Smoothie

1 cup orange juice

1 banana

¼ cup frozen strawberries

1 teaspoon honey for taste (optional)

Include all ingredients in a blender can add ice for thickness. Blend and serve with mint garnish

Egg White and Potato Frittata

3-4 fresh egg whites, cage free or organic

2 small potatoes

1 cup fresh broccoli florets (head)

2 table spoon chopped onions

Red pepper flakes or black pepper 

A dash of salt or a salt alternative

1 tablespoon olive oil

Boil potatoes for about 10 minutes or less. Sauté onions, broccoli and potatoes in olive oil. Season with salt, black pepper or red pepper flakes.

Blend egg whites together in a separate bowl.

Add sautéed mix of potatoes, onions, and broccoli to a oven safe bowl. Pour egg whites over mixture, sprinkle with a dash of pepper and bake for at least 10 minutes.

Optional: shaved or shredded cheese can be added to frittata.

Ten Ways to Reduce Belly Fat

 1. Limit Sugar Intake

a. Sugar from refined foods such as white breads, and other flour products. Sugar from artificially flavored drinks, sodas and alcohol. Sugar from sweets, cakes, cookies, pies, Danishes, pastries, muffins and added sugar to teas, coffees and other beverages.

2. Reduce Stress

a. Stress has a direct effect on weight gained, especially in our mid-section. Stress can lead to unhealthy eating and unhelathy lifestyle practices.

3. Practice eating less

a. Choose MYPLATE, it is a perfect example of how your plate should look at meal time. If you load your plate with more vegetables, less starch and meats, you are cutting sugar and fat from your diet. (myplate can be accessed at www.myplate.org)

4. Exercise

a. Are you doing a hundred crunches daily and still not seeing the results? Crunches don’t necessarily burn stomach fat, they do however tighten stomach muscles. If stomach fat is the issue, crunches should be paired with cardio exercises. Walking, jogging, swimming, Pilates, and Zumba are just some of the activities that will help you fight the bulge.

5. Snack on Healthy Low Calorie Foods

a. While there are those of us who can eat 3 meals a day and be satisfied, there are those who need snacks. If you are eating smaller meals and not feeling satisfied, snacking is a way to keep from over eating.

6. Eat More Fruits, and Vegetables

a. This cannot be stressed enough. Fresh fruits and vegetables without added sugar and fats are a nutritious, delicious way to enjoy foods. They are naturally low in calories and loaded with vitamins, minerals and antioxidants that will help your body fight the effects of stress and other illnesses.

7. Stay Hydrated

a. Dehydration causes our bodies to hold on to water. Retaining water can give the appearance of a puffy or bloated look especially in the stomach area. Dehydration can also increase cravings and lead to excessive intake of sugary beverages.

8. Get Some Sleep

 a. Sleeping is an important part of our metabolic function. It allows our body to restore itself, and sleeping will ensure that your body is producing enough of the hormone leptin. Leptin is a hormone that helps your body regulates appetite and metabolism. Lack of sleep can lead to stress, and again stress can lead to weigh gain. 6-8 hours is recommended.

9. Take Time To Eat

a. Rushed eating can lead to choosing foods that are not healthy and eating more than you should. Take time to savor and enjoy your meals.

10. Avoid Fast and Salty Food

a. Fast foods are usually higher in calories, fats, sugar and sodium. All of which will add fat to your mid section. A high sodium diet leads to water retention and water retention causes bloating and puffiness.