Understand Your Metabolism and Unlock Your Weight Loss Results

Have you ever seen an ad for the next latest and greatest weight loss program or diet pill, only to see in fine print that this person also ate a balanced diet and did regular exercise? The other common complaint all the time is "I workout hard everyday and I don't lose a pound." Does this sound like you? The key to achieving health weight loss and keeping it off for a lifetime is understanding your metabolism.

When you think about weight loss you want to think in terms of a diet fitness program. The problem many people do is they only focus on one aspect which leaves them always falling short of their goals.

What is metabolism any way?

Your metabolism doesn't have to be confusing. Let's break your metabolism down in to two aspects. First, is your body's ability to break down food that you eat and convert it into energy or store it. You can store fat in your fat cells though you do store carbohydrates in your muscle cells to be used as energy later. The second is the rate at which your body produces energy, or do you have a fast or slow metabolism? The other key part to your metabolism is what you are burning for energy.

Your metabolism wants small amounts of food at regular intervals throughout the day. Typically every 2-3 hours is a good time to eat. This isn't eating the average American meal 5 times a day, more cutting your meal in half and eating that amount throughout the day. When we go longer than 3 hours between meals are body starts to store the food we do eat as fat, and can burn away muscle tissue for energy instead of using your food. When you eat 5 small meals a day you train your body to use fat as your main fuel source. A proper metabolism burns 70% fat as its main source of energy all day long. Just think while you are working sitting at your chair you are burning fat.

It is through exercise that we raise our metabolism up. The amount of calories we burn is not as important as the rate at which we burn calories. If burning 3500 calories worked than all the walkers at the gym would be the thinnest people. You typically see runners much thinner than walkers and that is because running burns calories at a greater rate and raises up your metabolism. You burn more calories by raising up your metabolism the entire day than you can in any workout.

Cardio interval training is considered one of the best ways of raising up your metabolism. Interval training is short burst of high intensity follow by short durations of low intensity and then repeated. People after doing an interval workout burn more fat as a source of energy for the entire day after than any other form of cardio. You only want to do one interval workout per week as over doing it creates over training and a drop in results.

Combining exercise and eating 5 small meals and you will unlock your weight loss potential. This not only the fastest ways to lose weight these habits work for the rest of your life to have more energy and keep the fat off your body.

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Why Metabolism is Important

Read through any diet success story and you will see the true secret to that person's success. At some point, the person always integrated exercise into their plan. The same holds true the other way around. How many times have you heard someone say that they work out all the time, but just can't seem to lose those last ten or fifteen pounds?

The truth is, in order to achieve lifelong results, nutrition and fitness need to go hand in hand to optimize your metabolism.

What is Metabolism? Metabolism is the process your body uses to break down the food that you eat, convert it to energy, or store it. Your metabolism is based on several cues that you give your body by the way that you eat and the energy you use in your daily routines.

To achieve lifelong fitness, you need to raise your activity level to start burning more calories, while feeding your body the right amount of food to sustain itself. That means eating enough throughout the day to let your body know that there will be plenty of food around to sustain a higher caloric burn. Once your body acclimates to both of those signals, your metabolism will start to change. You will be burning more calories by increasing your activity level, but you will also increase the amount of calories you burn when you are not working out - while you work, watch television, and even when you're sleeping.

Understanding your metabolism is the reason that low calorie diets don't work. When you feed your metabolism your body burns more calories. A great example of this is on a weight loss network tv show that the people who won't follow their eating plan and kept eating less calories actually gain weight. Your body will burn fat as your main source of energy if you eat 5 small meals during the day balanced with the proper calorie range.

One thing to keep in mind is that the faster your metabolism gets and the more fat you burn the more you need to eat. This concept is one of the hardest for people to understand which is evidence why 60% of Americans are overweight or obese. Without increasing your calories as your metabolism increases you burn away your new muscle tissue for energy which keeps you staying at the same results no matter how hard you workout.

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Key Strategies to Help Avoid Weight Gain over the Holidays

Are you one of the average Americans that experiences a holiday weight gain of 7 pounds between the Thanksgiving and Christmas Holidays, and then goes on to attempt to lose as much of the excess as possible over the next several weeks? Usually, the weight is not all lost and then the cycle is repeated the next year and so on until a significant overall weight gain has occurred. It is certainly better during the holidays to not put the weight on in the first place, rather than fight an uphill battle to repair damage done during such a short period of time year after year.

It is absolutely possible to avoid weight gain during the holidays, but it definitely takes a focused approach and some discipline. This includes both holiday exercise and food intake plans, and the need for exercise during the holidays is critical to keeping the weight off. Here are some basic strategies to keeping excess weight off the body during those festive holiday months.

Let's combine some initial ideas here into some food intake strategies that can help you feel full and avoid the temptation to overeat. They include, getting plenty of water intake and eating plenty of fruits and vegetables. Water is the most important nutrient in the body, and being well hydrated year round is certainly important, as the body burns more fat when it is well hydrated. Water also helps keep the stomach felling full and naturally suppresses the appetite as a result. Cold water requires the body to warm it up, which naturally raises the metabolism slightly.

The same benefits apply to taking in a lot of fruits and veggies, which usually are a part of the party scene on a tray somewhere along with dips and a lot of other tempting finger foods nearby. Fruits and veggies have a lot of fiber and are naturally low in calories, especially vegetables, so the feeling of being full is so effective at curbing the appetite away from the really potentially damaging foods that can easily be overeaten if care is not taken.

The next very important thing that is a strategy is to make sure that you eat 5 small meals a day during the holidays. This keep you from going to a party starving and eaeting far too much of rich foods until you are full. If less than 5 small meals a day are eaten, the metabolism tends to slow, and the appetite once you get to a party tends to be at its highest. This is a recipe for an overeating disaster. Low metabolism from skipping meals plus overeating rich foods because you are hungry from not eating equals a lot of weight gain. If you eat frequently during the day, your appetite will be lower and easier to control and your metabolism will be at its highest, the perfect solution for not gaining weight. This also allows you to feel more satisfied on only one dessert serving, instead of the huge variety that usually populate the trays of holiday parties and tables everywhere.

Alcohol consumption is a huge potential contributor to weight gain because of the large number of calories present in alcoholic drinks. These calories are stored immediately as fat and need to be burned off later by the body, so it is vital to drink alcohol in moderation.

And finally, the exercise component: getting regular cardio and strength training in provides the benefit it always has: keeping our metabolism active and burning fat like a well oiled machine.

All these things add up to keeping your body at its leanest during the holidays, and are strategies that would be effective no matter the fitness level or age. Have fun and stay lean this holiday season.

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Never Gain a Pound - Learn to Eat What Ever You Want

"I EAT ALL DAY LONG AND NEVER GAIN A POUND." Why It Is Important to Eat Five Meals a Day

How would you like to become that skinny person who says “I eat all day long and never gain a pound.”?

It’s true that for some people, that way of life is so natural that they never even realized that they were doing anything right. We ask them their secrets and ultimately we chalk it up to the mystery of a “great metabolism,” and wish that we had one too.

It’s not a mystery.

The truth is that anyone can maximize their metabolism not just personal trainers if they just learn to eat like a skinny person. We’re not talking about a lifelong sentence of salads and carrot sticks. We’re talking about eating little meals all day long.

From a health standpoint, one of the worst things that happened to us as a society was the advent of the three meal day that came with industrialization. The problem with eating three times a day (or fewer for some of us), is that it allows too much time to pass between meals. We let ourselves get too hungry, and then eat to overcome that sensation.

We are just innocently eating the way we were taught. Meanwhile, we are sending signals to our bodies that are not so innocent. We get overly hungry and that tells our body that there is a shortage of food; it’s time to store fat just in case. Then, we get so hungry, we eat more calories in one sitting than our body can process. Our bodies can’t discern how much to feed itself. It just knows that it can’t process it all and dumps everything we’ve eaten to fat storage as well.

The key is to eat five, small meals throughout the day to avoid the valleys and peaks of hunger and fullness (see Live’s sample nutrition plan). By providing enough calories for your metabolism to burn at a steady rate throughout the day, you are telling your body that there will always be enough food for it to burn at a higher rate and feed off of the stored fat in your body as well as the food you consume. When you combine this eating plan with exercise, you will be able to raise your metabolism even further, making you that skinny person who eats all day and never gains a pound.

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How to Eat for Health: Fats and Oils

Fats are an extremely important part of a healthy diet, and the essential fatty acids are named essential for a reason. They aid in just about every bodily function as they play a crucial role in cell wall function. Working as a transporter, they pass oxygen and nutrients through the cell wall and help to keep invaders and other foreign bodies out of the cell. Other functions performed include brain cell function, immune system, nervous system and hormone function.

So what is hydrogenation and what are the results of ingesting partially hydrogenated fats into your body? Well, hydrogenation is simply the process of heating an oil to the point where hydrogen bubbles enter, becomes attached to the fatty acids and form a solid in fully hydrogenated and more of a thick cream, or butter texture when partially hydrogenated. Hydrogenated oil has a high level of trans fats and these trans fats act within a cell in a confused manor and will keep nutrients out and let the foreign bodies in. Not only do these trans fats lead to obesity, but also are linked to disease such as diabetes and coronary disease (the leading killer in America).

Trans fats and partially hydrogenated oils can be found in a number of foods, and are used because they are a less expensive alternative to other cooking substitutes such as butter. Baked goods, potato chips, cookies, crackers, are just a few of the food categories that contain partially hydrogenated oils, the worst of which is partially hydrogenated soybean oil. This soybean oil is noted to negatively affect the thyroid function resulting in feeling sluggish, a decrease in energy and reluctance to want to exercise.

How much trans fat is bad? When you find out something can lead to heart disease and obesity, I wouldn’t take any chances and I would avoid any of it at all costs. Some reports have shown that .5g of trans fat is equal to approximately 1.5g of unsaturated fat in terms of how it affects your health. You won’t see this in the label of many products as .5 g can still be labeled as 0% trans fat due to federal law. But when you scroll down the ingredients, you might come across partially hydrogenated oil present in the first few lines.

The best way to avoid trans fat is to read your labels thoroughly. Avoid grocery shopping in the middle aisles for food and stay on the outskirts of the store where the fresh produce, dairy and meat are located. When cooking, choose to cook with virgin coconut oil, although high in saturated fat, and low on many health food lists, it is unaffected by heat, and it is metabolized differently than other oils as it will be burned as fuel and not stored into the fat cells. Fats are extremely important to our diet, but you can make healthy choices about fats by reading labels and learning about the different types of fats and how they affect the body.

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Food and Diet for More Energy

Do you find that you get fatigued during the afternoon? There are better choices than reaching for that candy bar, soda, or the latest energy drink. Food and diet is essential to giving your body more energy during the day. With making some easy diet choices you can have more energy and feel alive during those once sluggish hours.

The fatigue and lack of energy you feel is associated with how you fuel your metabolism. Another way of looking at it is the food you eat or not eat is causing you have low energy and want to take a nap at work. If you are having any lack of energy throughout the day, now is a great time to start making better dietary choices.

The common diet programs that create this lack of energy are low calorie diets or eating 3 meals a day or less. Also, if your diet habits consist of fast food, candy, or soft drinks then your body is simply not getting the energy it needs and how it wants it was balanced energy levels. Another aspect that affects your energy with poor food choices is a lack of essential vitamins, minerals, complex carbs, and amino acids. All of these are building blocks for proper metabolism functioning.

The major issue with the ineffective diet programs of Americans is bad habits actually create more bad habits. Many people think that if they just had will power they won't succumb to food cravings that crush their diets. The reality is that poor choices create times when your body is in low blood sugar and that period is what causes your cravings. It is physiology that causes them not a lack of mental strength. Did you know that once you start eating 5 small meals during the day your cravings for sugar go away? Follow me on this person's day. We are starting with breakfast though they don't eat breakfast because they have noticed that if they skip breakfast they don't feel hungry till lunch. So at lunch they go out to dinner with their coworkers. Now, from a lack of energy they over eat more food than they should at any one meal. The problem is this doesn't feel or looks like too much food because this is what they are used to. How do I know this is too much food because at around 2 or 3 pm they are crashing. Their energy is low and they have become exceptionally irritable. Does this sound familiar?

So what are we supposed to eat? The goal is to eat 5 small meals throughout the day. For the average American this is cutting their normal meal in half and eating the other half as a snack. Breakfast starts the day either burning fat or storing fat. You know you had a proper breakfast because you are hungry 2-3 hours later, and it is time for another snack. You want to keep having small meals every two to three hours throughout the day. The reason this is good is because your body is burning calories and wants more fuel to keep burning. I know it seems logical if you don't eat you will lose weight. The problem is when you don't eat your body stores the food you eat as fat. When you fuel your body every 2-3 hours your body starts to burn more energy and will stop storing energy. This is the key to healthy losing weight.

Another key aspect to controlling your energy levels is the use of caffeine. Caffeine is a stimulant that supports your body to release adrenaline into your system. Caffeine in moderation, as in one cup of coffee doesn't throw your body out of balance. Having a multiple cups or some of the energy drinks and your body is running on artificial energy and then you crash. Once you crash you want that good feeling again, and so you are off on another Starbucks run. I know people who go to Starbucks every 2-3 hours or after each time their body crashes. One thing on energy drinks, Red Bull has less caffeine than a cup of coffee though I can't guarantee what is in the rest of the energy drinks.

Do you need more protein or more carbs in your meals? If you find that your meals are made of mostly carbs or simple sugars than eating protein with your meals with balance you out. Most Americans are over eating protein. If you are not getting a small amount of complex carbs in each meal, this is another reason why you are low on energy. Carbs are you body's fuel. Protein is designed to rebuild your muscle tissue and your body doesn't want to use it as energy.

Adding proper supplementation can make easy healthy and throughout the day easier. For most people getting that mid morning or mid afternoon snack can be a challenge. Having a meal replacement bar or shake can give you the healthy fuel you need. Also, most meal replacement supplements are fortified with vitamins and minerals which is a far cry from the candy bar. Supplements allow you to get exactly the right amount of calories in your meal as well. Especially, if you are going after a weight loss goal you don't need to eat any extra calories. What should I eat for my 5 small meals? The first answer is the same things you are eating now only cut them in half. You will find that the sugar cravings go away so we automatically start eating less sugar. The goal is to go to the super market thinking about what you want to eat for your meals. If you buy it at the grocery store than you will have it ready when it is time to eat? Liveleantoday.com's diet program creates weekly menus that print out grocery lists to make this process easy. Start eating every 2-3 hours and turn your metabolism into a fat burning machine. I know you might be laughing, not your metabolism. Today if you start eating 5 small meals your body will start to turn over. You will know this is working because you will have more energy than you have ever had before.

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Three Big Rules for Eating and Reaching Your Fitness Goals

Whether your fitness goal is weight loss, athletic performance, more energy, better health, or just simply toning up, it is vital that you pay attention to your nutrition and food intake to reach this goal. In my experience as a personal trainer, working with thousands of clients over a period of 16 years, I observed that the role that food intake plays in a person reaching his or her fitness goal is paramount. In fact, it makes up for more than 75% of the influence of whether or not a person is successful. The challenge for me was that people who would be working very hard in the gym expected to see results and couldn't understand why they weren't getting them, even after all that work. I would always say to my clients and anyone in the gym that would listen, "You can work out ‘till the cows come home, but if you're not eating well, your body won't change, at least not cosmetically, period." Frequently, that statement would be met with some confusion and the response that they had been eating well, and things just weren't working anyway. Well, upon further review of the actual diet and food intake the clients actually had, it usually wasn't difficult to see what could be improved with them so they could start seeing the results (typically weight loss) that they desired.

What I found was that people who want to lose weight believe that the only way that is going to happen is if they eat less food, which in many cases is actually counter to what the person actually needs. They have been eating a certain way for awhile and they are dissatisfied with their appearance, so they take the food intake they have been eating and they reduce the calories while they come to the gym and work with a personal trainer. They get sore and maybe see some change in the beginning of their program, but it isn't long before they are at a plateau and frustrated, because this plateau certainly isn't the result of a lack of effort.

Here is where a basic knowledge of the way that food intake actually influences weight loss is a tremendous help. It takes some of the mystery out of the equation and allows a person to make some intelligent choices that will help them reach their fitness goals. There are three big concepts that I find have really helped people get a grasp of the basics.

The first is to EAT ENOUGH! As I said before, the tendency is for people to really restrict their food intake in an effort to lose weight. If a person comes into beginning a fitness program having truly been an overeater, then a reduction in calories is appropriate. However, the culprit with most people who are overweight or overfat is not that they eat too much, it's that their metabolism is shot from a lack of exercise and bad eating habits. So, ironically, one of the things that has to happen with a person who wants to lose weight is that they frequently have to increase their overall intake of food somewhat to keep up with the demands of the new exercise and keep from starving, allowing the metabolism to rise naturally.

The second is to EAT OFTEN. Rule #1 doesn't do any good if all the calories you might be taking in come at dinner after starving yourself all day. This is the biggest single reason people have trouble with their physiques, this lack of regular eating. Regular eating throughout the day never lets the body get too hungry or too full, and the body responds by raising the metabolism and burning more fat. The ideal number of meals and snacks combined throughout the day is from 4-6, spaced evenly starting with breakfast as soon as you get up in the morning.

The last rule is to EAT BALANCED! I once had a client who said that she was eating 5 times a day like I had suggested, yet upon further examination I found that she was eating a handful of Cheerios for three of those meals. The result was that she wasn't eating enough food overall to fuel her body, and she was missing some key necessities in her diet, like adequate amounts of protein, that kept her from reaching her fitness goals. Eating balanced means getting adequate amounts of protein, carbohydrates, fats, fruits and vegetables spaced evenly throughout the day with each meal, if possible. This controls appetite and keeps the body feeling well fueled throughout the day, contributing to fat loss.

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