Losing weight can be a daunting journey if you do not have the right information to make it easier and faster. There are certain actions you can take that will create weight loss success. There is no reason that you can’t have that lean body. Whether you want to lose weight or keep that svelte figure, it is your metabolism that will ultimately take you there.
What are the five things you can do to max your metabolism?
As we age, our metabolism slows and it starts in our mid 20’s. This is mainly due to the loss of muscle we experience as time marches on. Each decade we can lose five to six pounds of muscle. and guess what? muscle is an important component of a stoked metabolism. To raise your metabolism, strength training is key. Muscle is metabolically active and burns calories even at rest. Therefore, it is vital, in order to keep your metabolism humming, that strength training be a part of your exercise regimen.
Incorporate strength training 2-3 times per week to raise your metabolism.
Diets deprive you of energy and nutrients. If your body thinks it is starving, everything slows down to hold on to the body’s stored energy by slowing down its metabolism. If you continue to deprive your body of food, your body will start burning muscle. This alone lowers your metabolism allowing for further fat gain. Remember: muscle burns calories even at rest.
Those who eat breakfast are leaner, fitter and healthier than those who do not. People who skip breakfast are missing out on effective weight loss because breakfast may increase resting metabolism by 10 percent. According to Barbara Rolls, Ph.D., professor of nutrition at Penn State University and author of The Volumetrics Weight-Control Plan: “Your metabolism slows while you sleep, and it doesn’t rev back up again until you eat again.”
Jumpstart your metabolism in the morning and keep it humming all day long.
Every process in the human body requires water. The intake of water is vital for optimal health and it is key for boosting your metabolism as well. Room temperature water warming up to body temperature can increase a person’s metabolic rates by 30 percent after drinking approximately 17 ounces of water. This metabolic increase is sustained for over an hour!
Dehydrated cells do not function optimally and thus slow down. When your cells slow down…so does your metabolism and weight gain ensues. If you are dehydrated, you may be burning up to 2 percent fewer calories. This is why hydrating is an important key to weight loss and optimal health. Do not rely upon your thirst as an indicator to drink water. By the time you are thirsty, you are already 1-2% dehydrated.
Drink a minimum of 8-12 eight ounce glasses of water each day to increase your metabolic rate.
Proteins are the basic building blocks for the human body and help build muscle. Remember that muscle is important in raising metabolism – it burns calories 24/7. If you don’t supply your body with the essential amino acids it needs, your body will be limited in the amount of protein it can use to build muscle.
To boost your metabolism and see your weight decrease, slowly incorporate 10-35% of your total daily calories from lean protein such as fish, chicken, low-fat cheese, yogurt and beans. If you are on a 1,800-calorie diet, 360 to 630 of those calories should be protein.
Add a serving of lean protein with every meal and snack.
Raising your metabolism allows you to live a lean and healthy life.
Dr. Lori Shemek PhD,CNC,CLC is Founder and CEO of DLS HealthWorks where she actively helps her clients create successful weight loss and optimum health – at every level of health. She is a Health Expert, Weight Loss Specialist, Speaker, Author. Dr. Shemek is an Health Expert for the #1 ABC Show “Good Morning Texas!”
Visit Lori at http://www.dlshealthworks.com/index.html