Overweight & Your Metabolism…!!!

Overweight & Your Metabolism…!!!

There’s always someone who is willing to tell you why you’re too heavy, isn’t there! Can’t you hear ‘em right now! You eat too much! Just stop eating so much, start exercising and the pounds will melt away.

Everyone knows someone who lost a lot of weight eating less and exercising more – don’t they. What can you do whenthat doesn’t work ?

Is it possible to be overweight because of a slow metabolism?

Probably not. There is such a thing as a slow metabolism. But slow metabolism is rare, and it’s usually not what’s behind being overweight or obese — that’s usually a matter of diet and exercise.

Metabolism is the process by which your body converts what you eat and drink into energy. Even when you’re at rest, your body needs energy for functions such as breathing, circulating blood and repairing cells. The number of calories your body uses for these basic functions is known as your basal metabolic rate (BMR).

Several factors determine your basal metabolic rate:

  • Your body size and composition. If you weigh more or have more muscle mass, you will burn more calories, even at rest. So overweight people are more likely to have a faster metabolic rate — not a slower one.

  • Your sex. If you’re a man, you probably have less body fat and more muscle mass than does a woman of the same age, so you burn more calories.

  • Your age. As you get older, your muscle mass decreases, which slows down the rate at which you burn calories.

Rather than slow metabolism, factors more likely to contribute to weight gain include:

  • Eating too many calories

  • Getting too little exercise

  • Genetics and family history

  • Certain medications

  • Unhealthy habits, such as skipping breakfast or not getting enough sleep

If you’re concerned about slow metabolism and your weight, talk to your doctor about healthy changes you can make. And if you still think you have slow metabolism, your doctor can check your metabolism or check for rare conditions that can cause problems with metabolism, such as hypothyroidism and Cushing’s syndrome.

Myth: Some people eat huge amounts and won’t get fat

This is so widely believed and yet so very far from the truth. If you have a lower than average metabolism, you might need fewer calories than some others for your body to carry out all the basic functions.

But we’re only talking about the calorie equivalent of a small latte or a small piece of cheese on a cracker per day.

 

It certainly doesn’t explain why your friend seems to get away with eating a side order of chips when you can’t.

Her metabolism is not that much higher than yours. The real reason she doesn’t put on weight and you do is simple. She almost certainly doesn’t eat as much food as that at every meal.

Don’t stop eating ! It may be the worst thing you can do to yourself.

There are four reasons why otherwise healthy people are overweight:

  • metabolism

  • digestion

  • prescription drugs

  • dietary choices

Metabolism

Metabolism is the body’s engine.  During the day, catabolic metabolism provides the energy for all of the components of alert, waking hours activity. The function, use and overuse of the various components of body during waking hours stresses and damages tissue.

During sleep, anabolic metabolism provides the energy to replace the 300 billion cells that have worn out as well as any tissue that has been damaged and stressed during the day.

Calories are the measurement of the energy potential of food. Fats and carbohydrates have an energy potential of nine calories per gram; protein has four. Researchers estimate that 60% to 70% of all calories are used for metabolism.

The body’s metabolic furnace has a thermostat that regulates the use of the calories. It moves the “temperature” up and down depending on the need for energy and the availability of calories. Also, it establishes a set point for stored energy (fat) by considering the frequency and quality of the food we eat it controls the storage of fat – putting away energy (calories) in case of famine (periods of low calorie intake).

People with a low metabolic set point, besides being overweight, experience low energy levels and reduced alertness. Often, they are just as tired in the morning as they were the night before.

Missing meals or eating low quality food triggers two responses: reducing basic metabolism (both daytime and nighttime) and increasing fat storage.

Trying to lose weight by skipping meals and/or dieting is like creating a personal famine. It is effective because the calories are taken away faster than the body can reestablish a new set point. However, the body will ultimately establish a new lower metabolic set point that matches the lower available calories.

When you stop starving yourself, the body perceives that the “famine” has ended and begins to establish a new set-point. However, because you have started eating again, you are adding calories faster than the thermostat can adjust,you will gain weight. Worse yet, sometimes the body fails to increase the set point which results in significant fat storage from a modest increase of calories.

Night time metabolism is important too!  A nighttime Nutraceutical combines amino acids, the building blocks for new tissue, with herbs to establish a higher night time metabolic set point.

Digestion

Digestion, often overlooked, may cause people to be overweight. Digestion is not magic – it is a process for turning food into substances that people need to live – sugars and fats for energy, proteins to sustain the body. The very substances that sustain and benefit the body that, when poorly digested, become toxins that can poison your body.

People with inefficient digestion, besides being overweight, describe themselves as pear shaped, with a distended abdomen.

They experience a bloated feeling after they eat, usually accompanied with gas. Poor digestion may contribute to periodic bouts of constipation and diarrhea. Food sensitivity and heartburn are other aspects of inefficient digestion.

Digestion is an intricate dance between substances called enzymes, stomach acids and intestinal microbes. One partner preparing food for the next with one goal … optimal health. It is an orderly process:

  1. Digestion begins when you chew the food. Chewing shreds the food in smaller and smaller pieces then mixing it with saliva, which is actually an enzyme called amylase, begins a process which liquefies the mixture of food.

  2. After a resting period to allow the food to fully liquify, the liquified food is treated with stomach acid.

  3. The prepared liquid is neutralized and delivered to an army of friendly microbes to be converted into nutritional substances which are passed through the intestinal wall to support the body.

Essential ingredients for the liquification process are food enzymes which are contained in all of the raw, uncooked food. Processing and cooking neutralizes these essential enzymes which sets off a chain reaction in the digestive system.

  1. Shredded food is partially liquified, more stomach acid is produced to compensate, the higher than normal acid mixture is partially neutralized.

  2. Microbial action, that converts the food you eat to the nutrition to support your body and your health, is diminished because the microbes are especially sensitive to acidity (some strains of intestinal microbes may be completely destroyed).

  3. The mass of undigesting food moves slowly along the intestinal tract and begins to spoil. Sugars and starches ferment, fats become rancid and proteins decay.

  4. The person puffs up because fermentation fills the body with carbon dioxide. The abdomen distends when important organs swell because they are being bathed in the poisons spilling out of the rotting material in the intestines.

There are two distinct requirements to restore digestion:

  1. introduce essential enzymes that are lost when food is processed or cooked

  2. restore friendly microbial balance.

Myth: Exercise helps boost metabolism

This isn’t exactly true either. It is certainly correct that resistance exercises such as free weights and gym machines build muscle, but muscle actually has quite a low metabolic rate and gaining a whole kilogram of muscle in the gym (which is a lot) would still add only ten calories – equivalent to half a teaspoon of sugar – to your metabolic rate, a day.

Myth: Menopause causes a drop in metabolic rate

We though we knew the answer to this about 20 years ago, but the researcher who drew this conclusion was subsequently prosecuted for fabricating his metabolism data and spent time in jail.

What we do know is that the final phase of the menstrual cycle in young women increases metabolic rate by about 5 per cent, making them super-hungry, and often with cravings for high-calorie treats.

So it’s quite likely the hormonal changes brought on by the menopause reverses this monthly rise. But it accounts for only a relatively small drop in terms of the calories the body needs to function – equivalent to a typical biscuit, in fact, per day.

Myth: Men have a faster metabolism than women which protects against weight gain

It is certainly true that men have a higher metabolism than women by about 300 calories a day. But while it used to be true that women gain more weight as they age, men have done a remarkable job catching up in recent years, so this higher metabolism doesn’t automatically protect men against weight gain.

Men need to keep an eye on calorie intake, too, if they want to stop piling on the pounds.

Myth: When you diet, your metabolism slows so much that you plateau and can’t lose any more weight

There is a grain of truth here, but only a grain. When you cut calories to lose weight, your body does go into conservation mode, saving calories rather than using them.

But this accounts for only about 30 per cent of the calorie reduction. For example, say you eat 1,000 calories a day, rather than the typical 1,940 consumed by a healthy woman.

Your metabolism can be expected to slow by about 330 calories so you are still cutting out 670 calories, the equivalent to losing a pound a week rather than a pound-and-a-half. 

Myth: A slow metabolism makes you fat

Although, in theory, it seems logical that a slow metabolism must be linked to weight gain and obesity, research evidence doesn’t really support this belief.

Yes, some people do have a lower metabolism than others and if your metabolism is low, your body needs fewer calories to maintain weight. But not that many fewer.

It is really rare, in my experience of measuring metabolism in hundreds of men and women, to find somebody whose metabolism is more than 10 per cent higher or lower than average.

In other words, a sluggish metabolism doesn’t instantly mean a life sentence of obesity. It still all depends on your calorie intake.

The only real explanation for weight gain is that you are eating the wrong food. You need to learn which foods will cut hunger, which foods will give you the vitamins and minerals you need, but on fewer calories.

That is the key to weight loss and it’s a path which will help even those with a low metabolism to lose weight and keep it off.

Fact: Getting older causes a drop in metabolism

Unfortunately, this is true and there’s nothing much we can do about it.

The average person’s metabolic rate will slow by 1 or 2 per cent per decade of life, for reasons unknown but probably a combination of shrinking brain and organs, plus muscle loss.

Food for thought

The human metabolism was discovered after German chemist Eduard Buchner’s work on enzymes at the start of the 20th century

On top of that, most people are less active as they get older which means at 60 we really do have to eat 500-600 calories a day fewer than in our 20s – just to stay the same weight.

However, our bodies need vitamins and minerals more than ever, so it’s not just about consuming fewer calories but about cutting out junk.

 

For dieters of all ages, plateaus are almost always caused by one of two other factors, to do with calorie intake, rather than usage.

It’s either down to a terrible diet which works by causing mostly water loss in the first few weeks, then falters once the excess water has gone, or it’s because the dieter is inadvertently eating more calories than the diet intends.

It’s important to follow a diet that cuts hunger and keeps you satisfied. It also helps to write down everything you eat for a few days to see where the extra calories are creeping in. 

10 Ways to Boost Your Metabolism

Can You Make Your Metabolism Better?

Boosting metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several things. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can’t control your age, gender, or genetics, there are other ways to improve your metabolism. Here are 10 of them.

Build Muscle

Your body constantly burns calories, even when you’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. After a session of strength training, muscles are activated all over your body, raising your average daily metabolic rate.

Step Up Your Workout

Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity workouts. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk.

Fuel Up With Water

Your body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. Also, snack on fresh fruits and vegetables, which naturally contain water, rather than pretzels or chips.

Should You Try Energy Drinks?

Some ingredients in energy drinks can give your metabolism a boost. They’re full of caffeine, which increases the amount of energy your body uses. They sometimes have taurine, an amino acid. Taurine can speed up your metabolism and may help burn fat. But using these drinks can cause problems like high blood pressure, anxiety, and sleep issues for some people. The American Academy of Pediatrics doesn’t recommend them for kids and teens.

Snack Smart

Eating more often can help you lose weight. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime.

Spice Up Your Meals

Spicy foods have natural chemicals that can kick your metabolism into a higher gear. Cooking foods with a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is probably temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red pepper flakes.

Power Up With Protein

Your body burns many more calories digesting protein than it does eating fat or carbohydrates. As part of a balanced diet, replacing some carbs with lean, protein-rich foods can boost metabolism at mealtime. Good sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.

Sip Some Black Coffee

If you’re a coffee drinker, you probably enjoy the energy and concentration perks. Taken in moderation, one of coffee’s benefits may be a short-term rise in your metabolic rate. Caffeine can help you feel less tired and even increase your endurance while you exercise.

Recharge With Green Tea

Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple of hours. Research suggests that drinking 2 to 4 cups of either tea may push the body to burn 17% more calories during moderately intense exercise for a short time.

Avoid Crash Diets

Crash diets — those involving eating fewer than 1,200 (if you’re a woman) or 1,800 (if you’re a man) calories a day — are bad for anyone hoping to quicken their metabolism. Although these diets may help you drop pounds, that comes at the expense of good nutrition. Plus, it backfires, since you can lose muscle, which in turn slows your metabolism. The final result is your body burns fewer calories and gains weight faster than before the diet.

Foods Highest In Proteins 

#1: Turkey Breast (and Chicken Breast)

Protein in 100g

Half-Breast (306g)

Protein to Calorie Ratio

30g

92g

1g protein per 4.5 calories

Chicken: Chicken Breast (58g) provides 17g protein. Chicken Leg (69g) provides 18g protein. Chicken Thigh (37g) provides 9g protein.

#2: Fish (Tuna, Salmon, Halibut)

Protein in 100g

3oz Fillet (85g)

Protein to Calorie Ratio

26g

22g

1g protein per 4.5 calories

Other fish high in protein per fillet(3oz or 85g): Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g).

#3: Cheese (Non-fat Mozzarella)

Protein in 100g

1oz Slice (28g)

Protein to Calorie Ratio

32g

9g

1g protein per 4.7 calories

Other cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g).*Low or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full fat cheeses typically only provide 1g protein per 20 calories, and are less optimal sources of protein.

#4: Beans (Mature Soy Beans)

Protein in 100g

1 cup (172g)

Protein to Calorie Ratio

17g

29g

1g protein per 10.4 calories

Other beans high in protein per cup cooked: Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g).

Tips

  • Tips to start a walking program. If you are absolutely new to exercise, start by walking for just 10 or 15 minutes each day. Gradually add time so that you work towards one full 30-minute session. Don’t worry about speed or pace in the beginning. Make consistency your goal.

  • Tips to start an aqua jogging program. Your feet shouldn’t touch the bottom of the pool when you aqua jog. This may seem counter intuitive, but you move forward in your lap lane only by moving your legs against the water. It takes more effort than you might imagine, so start slowly and increase the duration of your workout as you begin to feel more fit.

  • Tips to start an exercise class. Greet the instructor on your first visit. Introduce yourself and explain that you are starting a new workout program. By connecting with her, you send a message that you are open to feedback and encouragement. The instructor should provide extra guidance and modifications to make sure you are comfortable during class.

  • Tips to start a strength training program. If you join a gym, you might find that some strength training machines are not made to accommodate a larger body. Even if you don’t hire a trainer, the gym staff should be able to show you how to adjust equipment or use alternate exercises to work each muscle group.

  • Tips for Starting Tai Chi. As with any group exercise class, you should preview the program before you invest money. Ask the instructor if previous experience is necessary and what accommodations can be made for a new exerciser. Also, ask about the location. Some Tai Chi classes take place in outdoor parks or nature preserves. You’ll want to be sure you are comfortable exercising in a public setting before you invest.

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