Diet Buddy - Monday, May, 21, 2007
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Kick It IN Gear! (cont.)
Hi There Buddies...
Our metabolism is responsible for how fast we burn the foods
we eat and convert those calories we've digested into energy
and not have them hanging around to be stored as fat. So it
only makes sense that we'd all like our metabolism to be
working at top notch for that successful weight loss we're
hoping for.
Last week we looked at different ways to jumpstart our
metabolism, by starting a regular fitness routine that
should be incorporated into everyone's daily lives...sort
of like a doctor's prescription of fitness to stay well.
The foods we eat play a major role in our weight loss as
well and should be foods not only that we enjoy eating, but
foods that are also healthy and nutritious which our bodies
need to function properly.
There are however times...even with all our faithful exer-
cising and disciplined food planning, that our metabolism
still can be somewhat sluggish, keeping those stubborn
pounds hanging around and causing us frustration and
disappointment.
So, this week with the help of Sharon Liao, Lyssie Lakatos,
R.D., Tanya Zuckerbrot, R.D., and Shape Magazine, we'll
continue to learn surprising reasons why we're not losing,
weight loss myths, and how to boost the good old metabolism
and burn calories all day long...even while at rest.
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3 Reasons For Not Losing!
1. You're coming up short on selenium and vitamin D...
Research shows that a diet low in either of these
nutrients may affect your thyroid's ability to produce
metabolism-regulating hormones. You can get the
recommended 55 micro-grams of selenium a day with foods
like tuna, turkey, and cottage cheese. You need a daily
dose of 400 IU of vitamin D, which is found in fortified
lowfat milk and salmon.
2. You avoid bread, pasta, and rice...
"You need carbs for energy," says Lakotas. If you're
tired, you'll be less likely to walk, exercise, or engage
in other calorie-burning activities.
3. You've been exposed to pesticides...
Canadian researchers found that people who had the most
organochlorines (chemicals contained in pesticides) in
their bodies burned fat more slowly than those who had
lower levels. Experts say the chemicals may interfere
with thyroid function. To reduce your risk, opt for
organic produce.
Top Metabolism Myths!
MYTH: Thin People Have Faster Metabolisms...
Actually, a heavier person uses more calories than someone
slimmer because of the extra effort it takes to move more
pounds.
MYTH: Cardio Workouts Are The Best Way To Increase Your
Metabolic Rate...
While 30 minutes of running will torch more calories than
30 minutes of weight training, the latter keeps your
metabolism in high gear for longer. Research shows that
the more muscle you have, the higher your resting metabolism
is - so you'll burn more calories, even when you're sitting
still.
MYTH: You Get Fatter As You Get Older...
Although it's true that metabolism slows with age, the
natural change is small - about 4 percent per decade if you
exercise. The main reason women gain weight as they age is
that they become less active and lose muscle mass.
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24 Hours To A Slimmer You?
7 A.M. Open Your shades!
Your body's metabolism nods off while you sleep because you
aren't active. Getting a quick hit of sunlight decreases
sleep hormones, like melatonin, and helps wake your
metabolism back up.
7:30 A.M. Sit Down To Breakfast!
"You need to eat first thing in the morning or your body
switches into conservation mode, which means you'll burn
calories at a slower rate," says Zuckerbrot. She recommends
fueling up with a bowl of oatmeal with fruit or high-fiber
cereal.
8:55 A.M. Run Up The Stairs!
Just one 30-second sprint increases your body's production
of human growth hormone (HGH) fivefold. It's HGH that helps
maintain muscles.
9 A.M. Drink Some Water!
German researchers had 14 volunteers drink two cups of water,
their metabolism jumped 30 percent after 40 minutes - and
stayed at a higher rate for an hour.
11 A.M. Take A Quick Stroll Around The Office!
Getting up from your seat more often - and moving around -
can blast up to 350 calories extra a day, according to a
study published in the journal "Science."
2 P.M. Take A Few Deep Breaths!
"Stress hormones, like cortisol, can put a damper on your
metabolism," says Mark Hyman, M.D. When your day gets
hectic, close your eyes and take five deep breaths into
belly.
4 P.M. Have A 100-200-Calorie Snack!
"Eat something at least every four hours," says Zuckerbrot.
"When you consistently give your body food, your metabolism
doesn't have a chance to slow down.
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5:30 P.M. Do An Interval Training Session!
Varying your workout intensity bumps up your resting
metabolism, so you continue to burn more calories all day.
Run or cycle at about 80 percent of your all-out effort for
a minute or so, then slow down to 50 percent for a minute
and a half, and repeat.
7 P.M. Eat A Mix Of Lean Protein, Veggies, And Whole Grains!
The protein will help you build muscle, and the veggies and
grains provide long-lasting energy.
7:30 P.M. Take A Multi-Vitamin!
It's insurance that you'll get enough of the nutrients -
like the B vitamins, selenium, and vitamin C and D - that
your metabolism needs to function properly.
10:30 P.M. Hit the Hay!
Studies show that sleep deprivation increases stress and
lowers levels of the peptide hormone leptin, which causes
you to feel hungry.
~
Did You Know ???
That if your body was a car and your food was gasoline, then
metabolism would be the process of burning that gasoline in
order to drive, i.e. metabolism is the process of making your
body go. Even when you are at rest, your body still operates
at 60-70 percent energy, kind of like a car idling. You need
that much energy just to keep your heart beating, your
temperature moderated, and your lungs filling and emptying,
among other things.
Have a question or topic you'd like to discuss? Share with
other readers in the Diet Buddy forum at...
http://archives.gophercentral.com/forum/forums/forum-view.asp?fid=24
Have a great week everyone !!!
Disclaimer: Since I am not a medical professional any
statements in this column are strictly based on research I
have done and should not be misconstrued as medical advice.
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END OF DIET BUDDY
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