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Although this article is going out to those already exercising, but haven’t managed to clean up their diet to the point of seeing “amazing success” on a consistent basis – imagine how much it could also apply to someone that hasn’t started exercising, yet!

Working out is undoubtedly a wonderful way to get in shape and improve your health. There is no better feeling than finishing an intense workout and feeling that high that carries you through the day. You feel strong, lean, and mean! 🙂 However, it is frustrating when you are working out like a beast and you still aren’t seeing the equivalent in results! You are sculpting some awesome muscles but you can’t even show them off because there’s still a layer of fat covering them!

Before you begin to second doubt the value of exercise, it’s time to reconsider your diet. For some people “dieting” isn’t a struggle, but for others, it can be like pulling teeth. Food is just so delightful and the most delightfully comforting foods are typically the exact opposite of what you need for weight loss. The worst thing is that no matter how much more dedicated you are at putting in a really good workout regimen, you won’t see success unless you watch what you eat. There are simple reasons for this.

The fundamental principle of weight loss is that you have to burn more calories than you consume and unfortunately, consuming 500 calories is SO very easy compared to the time and effort you have to invest to try and burn the same 500 calories through exercise.

By examining how many calories you’re eating and drinking throughout the day, in comparison to what you are burning through exercise – minus what your body actually needs to exist helps you to identify where you are in regards to achieving your goals. For most that I work with, the goal is weight loss, but perhaps you are trying to gain weight without gaining fat rolls, then this math applies as well to you. While there are “safe numbers” that we use to generalize what a healthy body at a particular weight needs, it’s good to know YOUR numbers. If you aren’t sure how to reach this number, contact me – I would be happy to help you.

The fact is that those calories “IN” add up very quickly and if you don’t pay close attention to what you put in your mouth – you could easily be negating the weight loss effect of hours exercising, many times per week.

Don’t Sabotage Your Workouts with Poor Nutrition

If you don’t watch what you consume, then your dietary mistakes could easily sabotage all the progress you make through your efforts in the gym and prevent you from achieving your training and fitness goals. That’s why it’s so important to develop a healthy and nutritious diet that suits your needs and unique metabolism.

 

  • Working Out Takes Energy

A poor diet will suck the energy right out of you, plain and simple. How do you feel when you’ve pigged out on a chili cheese dog with fries? Are you ready to tackle a 30-minute intense workout? Doubtfully. In order to maintain a good fitness schedule, your body needs essential nutrients for the energy required to complete a workout and for post-workout recovery and muscle growth.

You need your vitamins, minerals, healthy fats, healthy carbs, and well-balanced insulin levels. Junk foods and sugary goodies will not deliver this. Therefore, understand that it is virtually impossible to stick with effective workouts while your diet is off balance. You will not have the energy nor the motivation to get through these workouts. Not only that but without the right diet, you even risk injuring yourself trying to complete your workouts.

 

  • Effect of bad diet
    • A bad diet will not help you see results from your workouts and will even undermine your motivation.
    • Your energy levels will be morbidly low, so you will feel like your arms weigh a ton and your legs are like elephant trunks.
    • Overall, your body will not feel like its running at optimal health. Why bother working out so well, when you ruin it by not keeping in check what you put into your mouth?

This doesn’t mean you can’t eat things you enjoy. In fact, an occasional cheat meal helps curb crazy cravings and trick your body into burning more calories but the key word here is occasional.

Watch what you eat, include a rainbow of fruits and vegetables, lean protein, and complex carbs in each meal. Avoid refined sugars and saturated fats and make sure to drink plenty of pure H2O. You will see a difference guaranteed.

 

  • Before you make your diet routine

For you to effectively map out your nutritional needs, it’s important to first analyze your present situation and what your goals are. If you are an amateur bodybuilder or “weekend warrior” then you probably don’t need to monitor your meals as closely as a professional, especially those that are preparing for a competition. It’s also important to consider your lifestyle because time constraints can also play a role in how you go about meeting your nutritional needs. For example, students and adults with busy schedules may find that they need to supplement their diet with convenient yet high-quality sources of nutrition, like protein bars or meal replacement shakes.

 

  • Basics of a Healthy and Nutritious Diet

The most important step for everyone, specifically women in developing diet routine is to determine how many calories you need to reach your goals. For example, if you are trying to gain weight, then you need to plan on taking in at least 250 to 500 more calories than what your maintenance level is. Your maintenance level is simply the number of calories at which you neither gain nor lose weight. On the other hand, if you’re trying to lose weight, then you need to reduce your intake by 250 to 500 calories (daily). Once you figure out how many calories you should be consuming, you’ll want to divide the total across two to five meals and snacks throughout the day.

 

  • What to Eat

The first thing I want to state in regards to what you eat is that you must stay away from alcohol. This is because alcohol is filled with “empty” carbs which will completely mess up any chance you have of getting the body you want irrespective of the exercise you engage in. I also recommended avoiding fruit juices. They are just too high in sugar calories for the amount of nutrients they provide. While you are watching the things you drink, make sure you don’t get dehydrated – your body’s hydration levels play a very important role when trying to burn off excess body fat! It is simply impossible for your body to burn fat without sufficient water – it’s just a part of the formula.

 

  • Common Food Myths

If you’re new to eating a clean diet alongside your workout, you might think that you need to just completely avoid carbohydrates and fats. These are actually vital to your success because carbohydrates help to fuel muscle growth by replenishing glycogen stores that are depleted during workouts. Without carbohydrates, your body simply wouldn’t have the energy to rebuild your muscles. Likewise, healthy fats are just as important because they improve your health at a cellular level, they help to maintain hormone levels, increase metabolism and boost energy. Just be sure that your carbohydrates and fats are from natural foods.

 

  • Benefits of a Healthy and Nutritious Diet

Less than three weeks is all you need to experience the benefit of a healthy diet and exercise. In fifteen days, women can achieve a rapid weight loss. Would you be astounded to know that you may be carrying around 20 pounds of junk inside your colon? Old fecal matter could be stuck there, along with environmental toxins and chemicals – all of which can be purged by eating a healthy diet with your exercise routine. You will feel lighter, smaller, and filled with energy by avoiding junk foods and consuming natural foods. Can you imagine how good you will feel without that toxic weight holding you back? I am absolutely NOT saying that you need to do any more than eat a healthy diet and exercise to fix this – your body will regulate itself, once you initiate healthier habits.

If you stick to a healthy diet, you’ll enjoy many benefits. For one, you will stay energized all day long. You’ll also experience fewer cravings and your body fat levels will drop, which helps to significantly reduce your risk of many deadly conditions such heart disease, cancer, and diabetes.

Looking younger and more energetic is another, often unexpected outcome of a healthy diet and exercise. Another benefit is clearer skin, eyes that are brighter and hair that is stronger. If you have blemishes or acne that has been caused by internal toxins, then a healthy diet will do the work of detoxification.  You can help your body accomplish this by sweeping out the stored toxins, chemical, and accumulated waste in your body by consuming healthy food. While these effects are natural and “what the body does“for you – none of these are possible while your diet is still at a “poor” level, simply because it’s so busy trying to manage the inflammation and toxins – that there’s simply no time or opportunity to help you “feel good”.

 

If you are looking for help determining what your body needs and desires in regards to nutrition and are looking for the most effective training methods (one without the other is only half the battle, right?) – I have programs to help! Give me a call or use my contact form… I would love to help you achieve all of your health and fitness goals!


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When attempting to achieve the goals we set out to accomplish, including weight loss – it often eludes us that our mindset is responsible for our success, or lack thereof. Everything we want to achieve begins with the power of thought, and we need to understand that our types of thoughts are extremely important. Building a mindset that is supportive for weight loss is actually something very few people really understand. This article will share the very steps necessary to help you build a strong and supportive frame of mind, which will support a strong and supportive body, which will much more easily melt away those excess pounds. If you continue to focus on these steps and maintain a more positive mindset, you will be well on your way to achieve any goal you desire.

 

Life is meant to be fun, even when you’re on a weight loss plan! Use these tips to help you ‘switch’ your ways of thinking, and you will be able to sustain your new health, happiness, and body much easier!

PRINCIPLES OF MINDSET

I’ve been asking people for over a decade now and it’s clear that everyone wants to keep their body in an ideal weight and live a healthier life. The challenge for many is how to achieve that goal, and even more importantly, how to maintain it? For this, you need to understand that it takes more than having an awesome meal plan and killer exercise routine – but that it takes the right frame of mind.

In order to get there:

First, you need to have a strong purpose for weight loss, meaning that you need to know exactly why you want to lose weight – to a very deep and meaningful level. This purpose for weight loss is going to be the fuel that keeps you going when it’s not as fun and may even be very challenging.

Second, you need to set your goals. And don’t forget to set a time frame for those goals. E.g. I want to lose 10 pounds in the next 30-days. With the clear goal and time frame, you will be clear on your “why” and now only have to focus on the “how” which is way easier 🙂 especially if you have a plan. I always suggest writing down your goals on pieces of papers and stick them everywhere in your house, work, car… where ever you may need that reminder. This can be so helpful in maintaining the focus you will need to achieve the things you want.

Third, plan a strategy for your weight loss plan. If you aren’t working with me, you can take massive action to research different weight loss strategies such as effective exercise routines, diet and detox information, etc. (I usually have extremely detailed plans – if we haven’t been working together in a while). Then, all you have to do is stick to the plan and be certain that you will achieve your goal. Whenever you feel like giving up, always refer back to your strong purpose.

Forth, when you successfully achieve your goal, don’t forget that you now have to maintain the lifestyle you created… it usually doesn’t have to be as strict, but you cannot revert to the lifestyle that you had before, which makes sense, right?

 

 

7 Tips for a Healthy Mindset

Although making an amazing and lasting transformation is not easy, it is very possible. I’ve been highlighting them for the past 11 years now and have worked with possibly many of you in achieving your own – to some degree. Perhaps you have even been trying on your own and it’s not quite coming together and it could be because several things have got to align. Of course, you know how I feel about nutrition 🙂 and designing an effective exercise routine is right behind that. That your hormones are playing nice is important too, but this isn’t about any of those… and I’ve got to say that without the right MINDSET, everything else is really unimportant. This is the purpose of the article, to help you identify thought patterns that may be holding you back and provide you with tools that will give you a better chance to succeed.

You can get rid of even the most stubborn pounds when you use these tips to build a supportive mindset for weight loss.

  1. Uncover what you truly want to achieve. We are bombarded with weight loss advice and told what to believe is ideal but you have to discover what you truly want and what will make you happy. Would you be happy only if you were a size 2 woman or had a 28-inch waist as a man? Or would you be content just being considered in the “normal range”? Only by clearly defining your goal will you be more likely to hit it. I really like the saying “If you don’t know where you’re going, you’ll arrive somewhere else“.
  2. Commit to one difference maker. Commit to doing one thing no matter what. For instance, commit to keeping a daily food journal or exercising 5 days a week and then get it done no matter what. This way when life “happens” and you know it will – if you lose focus you can get back on track so much easier when this one thing has stayed consistent.
  3. Know you are worth it. Do not hesitate for even a second with the thought that you don’t deserve to live healthy and happy. If you have had people in your life who told or convinced you that you will always be i.e. overweight then know that this was only their words and it really has no actual effect on you.
  4. Shift your attitude. NEVER think of weight loss as something you do to yourself as a punishment for gaining weight. Instead, see it as something you do for yourself – so that you can be healthy and look & feel great. This small shift can be the difference between having an excuse and reverting back to old ways or sticking with your healthy habits when the next quitting opportunity arises.
  5. Surround yourself with positive thoughts and people. To reiterate, a positive mindset is essential to moving forward and accomplishing your weight loss goals. Use creative visualization or positive affirmations, for example, to help you shift your mindset to focus on the positive. You also want to be mindful of who you surround yourself with as this will impact your energy and how you think.
  6. In addition, love yourself and be gentle! You are human, so if you’re having a bad day or happen to be a bit off track with your goals, it’s OK. Love yourself, accept your humanness, and get back on track with a hug and gentle nudge.
  7. Be certain on why you want to lose weight. It’s very important that you’re very clear as to why you want to lose weight. If you’re doing it for someone else, then you’re most likely doing it for the wrong reasons. You should always remember that you’re the most important person in your life, and in order to focus on you and your goals, it’s essential that you realize this. Plus, when you’re losing weight for someone else, you’re putting yourself in a position of possible disappointment because of how the other individual will respond, and if it’s not positive or how you expected and played it out in your mind, it can put a damper on your overall success.

When we don’t meet goals, it often puts us in a negative mode of thinking and we beat ourselves up. So set realistic and reachable goals, and be sure to credit yourself every time you meet even the slightest goal! …just not with food 🙂 AND, if you do happen to miss a goal, again, be gentle on yourself, love yourself, and simply nudge yourself to get back on track to continue to strive to meet your goals (because at some point, you will!) – another saying I like is “Direction is so much more important than speed. A lot of people are going nowhere fast.”

 

 

Building a supportive mindset for Weight Loss

The first thing to remember when attempting to lose weight is: Losing weight takes time and patience. If you are looking for a miracle weight loss cure, not only are you probably not going to find it, you also are probably not really serious about losing weight. 🙂 There is no miracle weight loss method out there – otherwise we would all know about it by now. So remember – no miracles! By keeping in mind that no magical powers, powders, pills, or pixie dust will shed those pounds for you, you will be forced to rely on yourself, which is a good thing.

Losing weight takes time and patience because there is a lot of energy stored in the excess pounds you carry. It is actually important to take time in losing weight so that your body doesn’t undergo drastic and traumatic changes, and you can adjust to the gradual changes and the lifestyle involved in shedding those excess pounds. In order to burn body fat, your body performs numerous processes and many of them actually release toxins into your body, so there can even be adverse health effects involved in losing weight too quickly.

Secondly, be consistent and take it day by day. Start with something you can handle – for example, maybe it is decreasing your caloric intake by a few hundred calories, and going for a short walk. Finish that one day, and credit yourself for that success, even though it may just be one small step. Repeat. As you go, you will find that eating fewer calories not only becomes a habit but even feels more natural, and as your tolerance for exercise increases, and you may find yourself starting to enjoy having more energy. Trust yourself to make changes as you can handle them and as they feel right to you. The diet industry would like you to think you will only find success through rules and strict discipline, but in reality you have to learn to trust yourself as well as the experts to lose weight and keep it off.

Also, taking things one step at a time involves not worrying too much about the future outcome or goal. You know already that you would like to reach a certain weight, but fixating too much on that goal runs the risk of feeling that where you are isn’t good enough, and produces anxiety about failure or success. Losing weight is a challenge, so take that challenge on day by day so it doesn’t become too overwhelming. You will get there in good time if you stay consistent.

Finally, a healthy mindset towards weight loss involves patience, consistency, and a caring attitude towards yourself that won’t punish you for not being perfect every day. Avoid the temptation to criticize yourself. There may be some days where you may eat more than you would like to, or skip out on exercising. If this happens, all is not lost! Just gently guide yourself back on track, and if you can make up for it the next day or just put it behind you and get back to the challenge. It is too easy to be hard on yourself, and doing so increases the chance you will decide this whole weight loss thing is too much for you to handle, which it isn’t.

Keeping this advice in mind, whichever diet or exercise you adopt to help you lose weight will have a greater chance of helping you succeed.

If you would like our professional guidance, this is why THE MELTDOWN Transformation Studio exists. To help people understand what works, why it works and give them a place to make it work, for them. I love helping people succeed, and sharing inspiring transformatons. So, if you would like to know more about any of our programs, use our contact sheet or go directly to the service you are interested in – and submit your request for more info.

 

Best success and I look forward to hearing from you soon!

 

 


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Have you once lost weight, but it somehow managed to find it’s way back? 🙂 That’s too common. While there could be a number of reasons why people lose weight… typically this is what the cycle looks like.
When it comes to keeping it off, there are a few factors I have found to be helpful.
 
1) Understanding what caused the weight gain
Yeah, you weren’t focused on your diet. Yeah, you ate a lot of sugary foods, bread, pasta. Yeah, you were a couch potato – whatever IT was. But, do you understand what those did inside of your body to cause the weight gain? Do you know some basic nutrition & physiological facts that can cause an “aha” moment? Understanding your nutrition and your body can make a great difference in regards to changing habits.
 
2) Assessments
When you step on the scale, even if you have one of those that can determine body fat based on an electrical current shot through your body – do you understand what that means? If you look at your body composition BEFORE and DURING your weight loss efforts, you’ll notice that changes occur in body fat and lean body mass that result in how you’re losing inches too. If you are losing lean mass, your body is “catabolic” and is actually consuming your muscle tissue for energy while your body fat just kind of “sits pretty” – that’s not a good place, but a very common place. You want to be able to identify that your efforts are actually reducing the amount of fat on your body – IT is what causes so much havoc and since FAT has up to 4 times more volume than muscle, making sure you’re losing fat can make a significant difference in your appearance and clothing too. That’s much more favorable, right?
 
3) Eating the right foods
Sometimes learning to eat a healthy, low-calorie diet can be quite a learning curve. Trust me, in working with people focused on this goal for the past ten year, I know that it can take weeks and more likely even months before enough changes “stick” to where a person really understand how a complete weight loss diet should look – that is effective, healthy, and not going to kill your metabolism.
 
4) Your body’s systems are functioning properly

As an example… if you’ve NOT been exercising in a while and even if you are, but are not doing it “right”, you aren’t gaining the full benefits of a body who’s systems are functioning at high efficiency. Those include the musculoskeletal system, circulatory system, digestive system, endocrine system, integumentary system, urinary system, lymphatic system, immune system, respiratory system, nervous system and reproductive system. These are all related to one another and factors that a good coach has to take into consideration when designing a plan that’s right for you.

 

It finally hit me actually, after 10 years… that I had to create and systemize a program that provided effective meal plans to show you what a good & healthy eating, with a weight loss focus really looks like. I had to offer regular assessments to show you how body composition is changing, of course, provide an effective training routine that is going to emphasize your body’s systems but also offers an education program that is related to everything you’re experiencing, which solidifies the transformation.

 

All of this doesn’t happen overnight, but if you’re invested for 12-weeks – are learning, doing and being focused – the changes that occur will drive you to continue – I’m 100% certain.

 

So, if you then continue after the 12-weeks, using the diet system you’ve been given, or tweak them based on the topics that reveal the methodology behind all of the successful or unsuccessful diet types – you may even come up with something completely new and different, because you know what works for your body, and why it worked! You will continue exercising because by now you not only enjoy what it has done for you,  but you also understand how to maximize your efforts. Do you see the shift I’m prophesying? By not only doing it all with you and for you, but also explaining the detailed “why & how” you are in a different place and WE are working on a new level too.

 
These are the thoughts and details that went into creating THE 12-Week MELTDOWN System.

To not only change your body but to change your mind and understanding, so that weight loss will never ever be a thing you’re spending time thinking about again.

 
If you haven’t yet, I strongly encourage you to check out my free eguide that emphasizes ways you can restart your systems, which will have you looking and feeling younger in as soon as ten days.

You can find that here >> http://bit.ly/O2RLM2017.

 
If you have any questions or would like to get more information about The 12-Week MELTDOWN System, please use our contact page or call today. Helping people reclaim their health, body, and fitness is my passion.

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Why Your Waist Circumference Matters 100x More Than What Your Weight

 

You totally want to ditch your scale, don’t you?

You may have this weird kind of relationship with your “weight”.

I mean, it doesn’t define you (obviously).

What you weigh can matter but only to a certain extent.

Let’s look at your waist circumference (well… you look at yours and I’ll look at mine).

 

Waist Circumference (AKA “Belly Fat”):

Do you remember the fruity body shape descriptions being like an “apple” or a “pear”?  The apple is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish) and the pear is rounder around the hips/thighs.

 

THAT is what we’re talking about here.

 

Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases)?

 

Yup – that apple!

 

And it’s not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”.  The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.

This internal fat is called “visceral fat” and that’s where a lot of the problem actually is.  It’s this “un-pinchable” fat.

The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.

And the apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.

So as you can see where your fat is stored is more important that how much you weigh.

 

Am I an apple or a pear?

It’s pretty simple to find out if you’re in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape.  You can do it right now.

 

Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category.  Pregnant ladies are exempt, of course.

 

For men, the number is 40”.

 

Of course, this isn’t a diagnostic tool.  There are lots of risk factors for chronic diseases. Waist circumference is just one of them.

 

If you have concerns definitely see your doctor.

 

Tips for helping reduce some belly fat:

  • Eat more fiber. Fiber can help reduce belly fat in a few ways.  First of all, it helps you feel full and also helps to reduce the number of calories you absorb from your food.  Some examples of high-fiber foods are Brussel sprouts, flax and chia seeds, avocado, and blackberries.
  • Add more protein to your day. Protein reduces your appetite and makes you feel fuller longer.  It also has a high TEF (thermic effect of food) compared with fats and carbs and ensures you have enough of the amino acid building blocks for your muscles.
  • Nix added sugars. This means ditch the processed sweetened foods especially those sweet drinks (even 100% pure juice).
  • Move more. Get some aerobic exercise. Lift some weights. Walk and take the stairs. It all adds up.
  • Stress less. Seriously!  Elevated levels of the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.
  • Get more sleep. Try making this a priority and seeing how much better you feel (and look).

 

Recipe (High fiber side dish): Garlic Lemon Roasted Brussel Sprouts

Serves 4

 

1 lb Brussel sprouts (washed, ends removed, halved)

2-3 cloves of garlic (minced)

2 tablespoons extra virgin olive oil

2 teaspoons fresh lemon juice

dash salt and pepper

 

Preheat oven to 400F.

In a bowl toss sprouts with garlic, oil, and lemon juice.  Spread on a baking tray and season with salt and pepper.

Bake for about 15 minutes.  Toss.

Bake for another 10 minutes.

 

Serve and Enjoy!

Tip: Brussel sprouts contain the fat-soluble bone-loving vitamin K. You may want to eat them more often.

 

 

 

 

 

 

 

 

 

References:

http://www.precisionnutrition.com/research-abdominal-fat-and-risk

http://www.precisionnutrition.com/visceral-fat-location

http://www.drsharma.ca/inspiring-my-interest-in-visceral-fat

https://www.hsph.harvard.edu/obesity-prevention-source/obesity-definition/abdominal-obesity/

http://www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/qa-qr-pub-eng.php#a4

https://authoritynutrition.com/6-proven-ways-to-lose-belly-fat/

https://authoritynutrition.com/20-tips-to-lose-belly-fat/


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This word “metabolism” is thrown around a lot these days.

You know that if yours is too slow you might gain weight.  But what exactly does this all mean?

Well technically “metabolism” is the word to describe all of the biochemical reactions in your body.  It’s how you take in nutrients and oxygen and use them to fuel everything you do.

Your body has an incredible ability to grow, heal, and generally stay alive.  And without this amazing biochemistry, you would not be possible.

Metabolism includes how the cells in your body:

  • Allow activities you can control (e.g. physical activity etc.).
  • Allow activities you can’t control (e.g. heart beat, wound healing, processing of nutrients & toxins, etc.).
  • Allow storage of excess energy for later.

So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.

Which brings us to the “metabolic rate”.

 

Metabolic rate

This is how fast your metabolism works and is measured in calories (yup, those calories!).

The calories you eat can go to one of three places:

  • Work (i.e. exercise and other activity).
  • Heat (i.e. from all those biochemical reactions).
  • Storage (i.e. extra leftover “unburned” calories stored as fat).

As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.

There are a couple of different ways to measure metabolic rate.  One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you’re not being physically active.

The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.

 

What affects your metabolic rate?

 

In a nutshell: a lot!

The first thing you may think of is your thyroid.  This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism.  Of course, the more thyroid hormone there is the faster things will work and the more calories you’ll burn.

But that’s not the only thing that affects your metabolic rate.

How big you are counts too!

Larger people have higher metabolic rates: but your body composition is crucial!

As you can imagine muscles that actively move and do work need more energy than fat does.  So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be.  Even when you’re not working out.

This is exactly why weight training is often recommended as a part of a weight loss program.  Because you want muscles to be burning those calories for you.

The thing is when people lose weight their metabolic rate often slows down which you don’t want to happen.  So you definitely want to offset that with more muscle mass.

Aerobic exercise also temporarily increases your metabolic rate.  Your muscles are burning fuel to move so they’re doing “work”.

The type of food you eat also affects your metabolic rate!

Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermic effect of food” (TEF).

You can use it to your advantage when you understand how your body metabolizes foods differently.

Fats, for example, increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%.  By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.

Another bonus of protein is that your muscles need it to grow.  By working them out and feeding them what they need they will help you to lose weight and keep it off.

And don’t forget the mind-body connection.  There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.

This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.

 

Recipe (Lean Protein): Lemon Herb Roasted Chicken Breasts

Serves 4

  • 2 lemons, sliced
  • 1 tablespoon rosemary
  • 1 tablespoon thyme
  • 2 cloves garlic, thinly sliced
  • 4 chicken breasts (boneless, skinless)
  • dash salt & pepper
  • 1 tablespoon extra virgin olive oil

Preheat oven to 425F.  Layer ½ of the lemon slices on the bottom of a baking dish.  Sprinkle with ½ of the herbs and ½ of the sliced garlic.

Place the chicken breasts on top and sprinkle salt & pepper.  Place remaining lemon, herbs, and garlic on top of the chicken.  Drizzle with olive oil.  Cover with a lid or foil.

Bake for 45 minutes until chicken is cooked through.  If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).

Serve & enjoy!

 

Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!

 

References:

http://www.precisionnutrition.com/all-about-energy-balance

https://authoritynutrition.com/10-ways-to-boost-metabolism/