Today, I wanted to give you a quick read of some useful tips, that you can start using today, to help in fat and weight reduction. Short, simple and to the point.
Boosting metabolism is what we all want to do to step up our efforts for body fat reduction and weight loss. This is a very quick journey through some tried and true (TnT sound familiar) techniques to help you succeed. Each of our bodies burns calories at a different rate, but how fast your body burns calories depends on many things. Some people inherit a fast metabolism – not me but I am not mad! Men tend to burn more calories than women, even while resting due to the muscle mass they carry. And for most people, men and women, metabolism slows steadily after age 40. Since we cannot control our age, gender, or genetics, there are other ways to help improve your metabolism.
When you have muscle, your body constantly burns calories, even when you’re doing nothing. The resting metabolic rate of your body is much higher 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. So ladies this is the number one reason to do resistance training.
Water, Water and More Water
Your body needs water to process calories. If you are even slightly dehydrated, your metabolism may slow down. In one scientific 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.
Step Up Those Workouts
Aerobic exercise cannot build big muscles, but it can rev up your metabolism in the time during and the hours immediately after a workout. The key is to push yourself as hard as YOU can go. Remember this is all relative to where you are. If you can walk, then walk but if you can run add some running cycles to the workout. High intensity exercise delivers a bigger and longer rise in resting metabolism than low- or moderate-intensity workouts. High intensity interval training is a wonderful addition to your regular workouts 1 -2 times per week.
Eat and Snack Smarter with Smaller Size Meals
Eating smaller meals, more often can help you lose. The body stays fueled. Having a small meal or snack every 3 to 4 hours keeps your metabolism revved, so you burn more calories over the course of a day. When you eat larger meals with more than 4 hours in between, your metabolism slows down between meals. Studies have also shown that people who snack regularly eat less at mealtime.
Drink Black Coffee or Green Tea
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. If you’re a coffee drinker, you probably enjoy the energy and concentration perks. Ummm I love black coffee.
Drinking green tea provides the combined benefits of caffeine and catechins (type of antioxidant), substances proven to rev up the metabolism for a few hours. There is scientific evidence to suggest that drinking 2 cups of either tea or coffee may push the body to burn more calories during moderately intense exercise for a short time.
Changing Your Protein Profile
Digesting protein takes more calories than the digestion of 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.
Spice It Up
Some spices have natural chemicals that can jump start your metabolism into a higher gear. Adding a tablespoon of chopped red or green chili pepper to foods can boost your metabolic rate. The effect is 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. I also find I cannot eat as much as there is something to be said when you cannot feel your tongue or your lips while you eat.
No Crash Diets
Crash, starvation or deprivation diets — those where you are eating fewer than 1,200 (women) or 1,800 (men) calories a day — are bad for anyone trying to rev their metabolism. These diets may help you to drop pounds, which comes at the expense of good nutrition, however the weight lost is rarely sustainable. The downside of this is that you will loss precious muscle, which in turn slows your metabolism. The final result is your body burns fewer calories and gains more weight faster than before the diet.
WORK IT WEDNESDAY BONUS VIDEO – XHIT with Kelsey Lee and Cynthia Dallas Full Body Fat Burner Thanks!