Metabolism | Weight Loss Blog (Lose That Tyre)

More Tips On How to Burn Body Fat

June 16, 2009 By Mark

133677418_58ab886c23[1] Here are some tips that have been found in studies to help with burning body fat.

Make sure you have enough iron in your diet

This is a very important mineral as far as your body is concerned, if you aren’t getting enough of it you can tend to feel tired.

What actually happens is your cells don’t tend to get enough oxygen to them, and as a result of this it will slow down your metabolism, in order to get enough iron in your diet you need to be eating the following foods some red meat, certain types of cereals, black pudding, cashew nuts.

If you are feeling tired a lot and it might be wise to see your health care practitioner or GP, and ask to see whether or not you are suffering from a problem related to low iron in your blood.

Ditch Alcohol

Whether or not you are, having a meal at home or at a restaurant it’s very tempting to complement that with some alcohol, even though there is nothing wrong with that in moderation at times, your probably far better off drinking water instead, the reason being is alcohol tends to work on your central nervous system by the depressing it somewhat.

A study which was conducted in Britain concluded that when you add alcohol to a high fat and a high calorific meal, your body doesn’t burn as much fat, and more fat will be stored. So bear this in mind when you’re going to have a meal or drink. When you come back from a binge drinking session you become that hungry, you can almost eat anything so there is a lesson to be learned from doing that.

Have some dairy products

Some women whom were part of a study, which was published in something called “Obesity Research”. Ate low dairy products to see what effect it would have on them, during the trial period they were told to eat low-fat yoghurt and cheese.

And instructed to eat this three or four times in a day, the findings were from the study that, calcium speeds up the process of fat burning, says the author of the study Michael Zemel.

In order for this to work effectively you must eat dairy products. Anything which is said to be fortified with calcium won’t actually work so please do bear that in mind.

Eat plenty of fish

Make sure you’re getting plenty of, fatty fish in your diet it’s been shown that people who tend to have, fish regularly as par of their dietary habits tend to have lower levels of a hormone called leptin, this is a good thing for people who want to keep weight off, because if you have high levels of this hormone in your body, it slows your metabolic rare down which may lead to obesity long term.

The advice given is to eat three to four times a week some fatty fish, these are tuna, salmon or mackerel or any other fatty fish. You can take supplements but just make sure you ge the right advice from someone who is a expert in there field.

Meditate or chill/relax more

Have some me time in this day and age we can tend to lead very hectic and stressful lifestyles, one particular study which was done in California found that when you’re stressed, your body releases a hormone which is known as cortisol, this will cause your appetite centre to turn on and also it will cause your metabolism to go in decline as well.

So if you can find a place to practise mindfulness for at least 30 minutes each day. If you can’t manage that then 15 or 20 will suffice, the thing to do is make sure that you do it on a daily basis. Your body and your waistline will thank you for it.

Eat more fruit especially bananas

The reason for eating more bananas is they contain a lot of the mineral potassium, not only is it good for lowering your blood pressure but also they can put your metabolism in a high gear, what tends to happen is the potassium balances your water levels better, when you are dehydrated you tend to burn less calories when exercising.

Make sure you get plenty of sleep

Getting eight hours of sleep is a very important factor, in keep your metabolism in working order, in a study conducted in Chicago at a medical centre, they monitored people whom had only had four hours of sleep, they were found to not process carbohydrate so well. The researchers came to the conclusion that the reason for this was too much insulin in their bloodstream, and the hormone cortisol again.

When you’re tired and lacking energy, your body doesn’t run as effectively as when you have had sufficient sleep. So burning themidnight oil isn’t such a good idea if you are trying to get fit and lose weight.

And what with the way we tend to lead our lives by trying to cram as much in as we possibly can into a day. We may be doing more harm to ourselves than actual good. So hopefully these tips will ensure that you burn body fat and stay leaner.

Source: http://www.redbookmag.com/health-wellness/losing-weight/burn-fat-yl

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Filed Under: Healthy Eating Tagged With: fat, metabolism

Does The Exercise After Burn Effect Work

June 12, 2009 By Mark

730198669_bf726bda64[1] Sometimes with the thing’s we read, we can develop beliefs that once you see them everywhere that eventually.

We can tend to believe them even though we don’t know whether what is being said is correct or incorrect.

What has been said however is that once you are exercising, you tend to burn fat but not only that, you tend to burn it after you have finished exercising.

This is what is known as the after burn effect. This so-called effect is supposed to be a key ingredient to weight loss or so we are told.

It now seems however that this is not the case, it’s just a mere myth, this information came from a article titled Exercise Improves Fat Metabolism in Muscle but Does Not Increase 24-h Fat Oxidation from the (Exercises and Sport Sciences Review April 2009).

Edward Melanson who is a exercise physiologist said that to his surprise found that exercise has little or any effect at all as regards the 24 hour after burn effect, he used a interesting way to put this theory to the test, just to see what would happen. In the study, sixty five candidates were chosen and they all had different exercise lifestyles which were grouped into four types they were, well trained, obese, sedentary, and lean.

During the study they cycled at different exercise intensities, until they reached a point where they burned 400 calories, after this they were monitored for 24 hours just to see what the effects were. They were monitored very closely and were allowed to eat food, when the results came in none of them reported that, any kind of enhanced fat burning had occurred.

Both during and after their workout, this study has caused quite a bit of stir amongst fitness experts whom suggests that exercise, can boost your metabolism for longer than previously was suggested.

This study doesn’t suggest that say that you shouldn’t exercise regularly, but to bear in mind. That a moving body will burn more fat compared to a sedentary one, and not to get too concerned about whether or not you are burning fat after your workout.

There has been lot of confusing messages sent out by certain writings, saying that certain types of intensity of exercise will burn more fat, but the researchers say this is without merit.

As for the so called after burn the amount of calories burned they say, isn’t that impressive. Pascal Imbreault who is a associate professor at Ottawa University ‘s School of human kinetics, says that any kind of exercise after burn will usually finish after a period of 15 and 35 minutes.

And even though the amount of calories burned which, can depend upon the intensity of the exercise and the overall bodyweight of the person. The actual burning of calories while resting is very minimal he says. He is quoted as saying “Exercise is not that powerful,”

Another one of the over quoted sayings is that increasing your muscle tissue, will enable your body to burn more calories while at rest. The overall idea that muscle is more metabolically active, than fat isn’t realistically what happens.

Imbreault says that muscle requires more calories, than muscle that isn’t being used. He also goes on to say that when at rest both muscle and fat, both need the same amount of calories, in order to sustain themselves.

Does this mean then that all those hours training a certain way in the gym was for nothing after all, having the muscle is a benefit. Even though if you probably thought it was doing more than it actually was, keeping muscular is far less likely to stop you from having a injury, will improve your overall athletic performance.

And another after thought is when the summer comes you will look good in a T-shirt with all those bulging biceps and a toned body, and it will probably turn quite a few females heads. That reminds me where did I put those weights summer is fast approaching and I must buy some more T-shirts

So to sum up this, the equation really still says the same use exercise to burn off the excess calories that you don’t need and make good food choices.

Source http://www.montrealgazette.com

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Filed Under: Exercise Tagged With: Exercise, metabolism

How We Can Misjudge When Counting Calories

May 28, 2009 By Mark

2979577079_500f4dfda8[1] One of the most important aspects, when you’re trying to lose weight is the amount of calories you eat per day it’s probably a safe bet that we don’t actually spend a great deal of thought counting calories. A lot of the foods that we eat don’t have nutritional information on them, such as the foods we tend to buy in supermarkets like vegetables and fruit.

Do we know how much we are eating

Also when you go out for a meal, there is very rarely anywhere telling you how much food that you are eating as far as the calorie count is concerned. It’s very easy to get distracted on a night out or order a take-away such as a pizza or kebab etc. And not exactly realise how much we are eating. The other evening I caught the back end of a TV programme where somebody had about five items of food in front of them these were.

Two pork pies
A bowl containing some chocolate
Two bacon sandwiches
A bowl full of fruit salad
A pint glass with a smoothie in it, looked like tomato
A chicken dinner which had potatoes and broccoli with it

And that was it he was then asked to estimate how many calories were in each particular item, now surprisingly enough every single one of those particular items which are in the list all had the same amount of calories.

And the chicken dinner which looked quite big on the plate, and you compare that to the chocolate there hardly seem to be any chocolate at all. It was the same for the pork pies they were only small pork pies, say snack size but even though they were quite small they contained the same amount of calories as the chicken dinner. The only difference between eating these foods is the chicken dinner which contains protein, fibre etc within the broccoli and carbohydrate within the potatoes.

The benefits of the chicken dinner is the nutrition contained within it, whereas the pork pie is mostly empty calories so even though you are eating a lot of calories. It would be quite easy to eat three or four of these without even thinking about how many calories they actually contain.

It’s my metabolism

There was one woman who was on the programme, who had struggled with her weight for years and even though she ate healthily over the years, never managed to lose any weight whatsoever. And stayed at a constant weight, she seemed to think that she in actual fact had a slow metabolism. This was somewhat puzzling to her so she went for a series of tests, to find out exactly why she couldn’t lose weight.

The first thing that was measured was her metabolism; this was monitored with a machine over a 12 hour period. All the results came back positive there was nothing wrong with her metabolism whatsoever. The next thing she did was a video diary, and a written diary, and also they told her to drink some fluid. And when this test was over they would be able to measure accurately how many calories per day she was consuming.

When the results came back something quite interesting emerged, her written log was reporting that she in actual fact was eating the recommended calorie intake for a woman which is 2000 calories per day, they compared this to her video diary and this was more or less the same. However when they got the urine samples back from the lab this revealed something totally different they said that she was consuming 3000 calories per day an extra 1000 over what she should have been eating.

When they asked her what they thought the problem was she had been underreporting the amount of food she had been eating quite approximately 43 percent which is quite a high amount. One of the researchers told her that you can tend to forget about a lot of the foods that you tend to eat.

So even if you are keeping a log you may be eating things without even realising it, here are some situations where you maybe unconsciously eating without even realising it.

You may be at a party where there are large amounts of food when you drink alcohol at the same time this will make you hungry and you will consume more food

There may be a special deal on where you can eat as much you want for a certain amount of money, some pizza restaurants sometimes do this

There are lots of people at a function or some other place, and they all eating as well we tend to pick up on their eating habits without even realising sometimes

You maybe having a evening in by watching a DVD or watching television, this is a very easy way distraction wise to not pay attention how much you are actually eating

Having food in large containers, have you noticed sometimes how you can buy a big tub of ice cream, or when you bring your fish and chips home you don’t actually realise, how much you have actually got

What about tempting foods within your fridge is very easy to stockpile your fridge, and normally the walk to get some food isn’t very far. Sometimes people will have a jar full of chocolate biscuits or even a cupboard full of things like crisps etc, once you know they are there it’s very tempting to get a few bags and scoff them

Also how often do you dine out, it may be more than you actually realise, or the amount of take-aways you have a week do you actually count them

In the above list are some classic some examples of unconscious eating. So how can we prevent ourselves from doing this.

When you are eating make sure that is the only thing that you are doing, when you are not focusing on purely eating is very tempting to eat more than you need

Size matters, try not to eat out of ice cream tubs if you can bear to do it by as small as possible tub as you can that way at least you will eat less

Make sure the portions of your food are the size of a fist clenched, that is per proportion so each fist applies to each thing for example, one fist of potatoes, chicken, and vegetables

If you do happen to go out make your portion sizes smaller yourself, leave what you don’t want or share it with somebody else
When you are at a party be very aware of what you’re eating, and don’t take notice of other people’s eating habits decide what you are going to eat and that is it

While you are at the party, have a soft drink instead of alcohol this will stop you from eating more food

Get rid of snack draws and bins etc if they aren’t there you can’t eat them

Eating knowledge is power become well-informed about eating and how it affects you become your own diet and weight loss guru

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Filed Under: Weight Loss Tagged With: calories, metabolism

5 More Metabolism Burning Tips

August 11, 2008 By Mark

The only way that you are able to actually change your metabolism resting that it’s, is by doing one of two things building more muscle and either gaining or losing weight.

There is one thing known for sure you won’t be able to speed up your metabolism by stuffing yourself with with calorie laden foods which are in abundance around is these days so much more than they used to be.

All we need really is a little education in what to eat properly I have spoken before about ways to speed up your metabolism, so when I came across this little article I thought it would make a quite a fitting post, because the information that was contained within it was quite interesting and useful.

It helps demystify some of the ways in which your body burns fat for fuel having knowledge like this is quite useful because it helps you gain a better understanding of what is going on in your body.

Metabolism Burning Tip 1

Eat wholemeal type breakfasts, anything that has lots of fibre is ideal, have this with milk, or have oatmeal as well your breakfast, the reason these work so well is because the carbohydrates and the fibre contained within high fibre and carbohydrate type breakfasts is because, these two particular things dampen insulin spikes once you start having insulin spikes, this tells your body to store fat that is why when you eat a lot of refined carbohydrates or in other words simple sugars you tend to put on lots of weight.

Your always telling your body to store fat this is one of the reasons why sugar is a big no-no when you’re trying to lose weight it won’t speed up your metabolism it has the complete opposite effect. When your body is storing fat this in turn slows your metabolism down.

Some research was done regarding breakfast in the Navy and it was found that by eating breakfast the personnels metabolisms were raised by more than 10 percent when they ate breakfast, I think a lot of people do tend to skip breakfast these days mainly because of the excuse that I am too busy to eat breakfast my reply to that is why ?

Metabolism Burning Tip 2

Jalapeno, habanero, and cayenne peppers this is the first time I have heard of these particular foods, apparently these foods work by speeding up your heart rate, studies were done in the 80’s that found by eating these certain spicy foods, it could raise your metabolism by much as 25 percent or more.

And even better after three hours of eating these foods they still carry on doing their work by keeping your metabolism ticking over, some research was done only just recently and it found that by having coffee and sandwiches that were stacked with red peppers were able to burn a thousand more calories than those who were part of a controlled group of people not eating that particular type of food.

When you tend to restrict the amount of food and or calories you are eating throughout the day you can tend to get slumps in your metabolism this is where a lot of people get it wrong, they tend to eat very little food.

Then eat large amounts later on you’re far better off snacking throughout the day this will keep your metabolism ticking over, if you tell your body that you are starving it then it will hold onto its fat stores and no fat will be burnt.

Metabolism Burning Tip 3

Drink green tea and coffee, the two properties that cause these to happen caffeine in coffee and something called EGCG, caffeine helps speed up your heart rate and EGCG does something similar but not quite the same it makes your brain and nervous system work faster which in turn causes calorie burning to be in effect.

Some research was done concerning these two fat burning properties and was found from a study that if you consume 90 milligrams of these two substances together and drink the two combined three times a day this will help you burn 80 more calories per day it doesn’t sound an awful lot but it all helps in the long run.

The Canadian government did some studies on some soldiers and found that once they drank caffeine prior to a workout, were able to work out for a longer period of time without becoming exhausted, but also their consumption of oxygen was considerably higher than it would have been normally without drinking the caffeine, oxygen is a key component when it comes to metabolism burning the more oxygen you take in the more the effect becomes this is why it’s important to breathe properly when you are exercising, as it keeps the whole process ticking over.

Metabolism Burning Tip 4

Foods that contain a lot of protein, e.g. Turkey , fish, chicken, pork and beef and any other food that is high in protein.

When you eat protein in your diet it takes far longer for your body to digest this particular food this keeps the thermogenic property, of fat burning going you will feel less hungry so you won’t eat the other types of food that can slow your metabolism down.

The energy that is involved in breaking protein down in your body takes more work than it does to break down things like fat and carbohydrates this is why it is an ideal fat burning food.

When some people who were part of the study were compared to those to who ate more carbohydrates in their diets it was found that the people who ate, protein burned more fat than those whom were eating carbs in their diet.

A study that was done in Denmark found that when the participants substituted protein more than carbs their metabolism burning properties went up by five percent compared to their counterparts.

Metabolism Burning Tip 4

Eat oily fish namely tuna, salmon and sardines, the great thing about eating these particular fish is that they contain something called a omega three oils, the reason these particular oils work so well in helping to burn fat is they work on a particular hormone which is called leptin, some studies have found that leptin has a influence on whether your body tends to burn fat or not.

Research was done on mice and it was found that the ones that had really low leptin levels were found to have higher metabolisms than those whom had higher leptin levels, some other research was done on some African tribes and it was found that the ones that ate lots of fish in their diets compared to those who didn’t eat fish and ate more vegetables had very high levels of leptin in their bloodstream, compared to those who ate the fish there levels were almost non-existent.

If you don’t like eating fish then you can always buy oil capsules with it in Omega three that is.

Some research that was done in France found that men whom replaced fat with fish oil in their diets, were able to boost their metabolism levels and consequently lose two pounds within a 12 week period.

Source Yahoo Health