Fat Loss Friday - Foods That Speed Up Metabolism

Eat For Heat: Foods That Rev Up Your Metabolism

Stoke Your Furnace

Metabolism makes up all the processes that fuel our bodies. The constant need for energy for all the things that make us alive is demanding, and the more active we are, or the more mass we have, the more energy is necessary to keep us running. Eating in general creates a thermic effect, that is, since it requires energy to breakdown and extract nutrition from food, food itself increases our metabolism. That's great, but there are certain foods that speed up metabolism even more than others. Focusing on including these in your diet can really boost your metabolism over the long term, increasing fat loss and improving health in general.

1 - Spice Up Your Life!

Spicy foods like jalapeno and habanero peppers and spices like cayenne can get the heart rate up and the body heat activated, requiring sweat to cool us down. This small spike in metabolic rate is actually used by hot countries to help keep them cool. As counter-intuitive as this might sound, by causing a little bit of sweat from food, you're constantly in a state of cooling as it evaporates from your skin, keeping your metabolic furnace stoked and your body cool.

2 - Protein Punch!

Protein is king for metabolism boosting

As stated above, all food requires energy to break down, but protein in particular requires a bit above and beyond. About 25% of the total energy provided by protein is required to break the food down and absorb the nutrients. That means a 100 calorie portion of meat will require about 25 calories to process it, leading to a net intake of 75 calories. Not only does this off-set some of the ingested calories, but it also increases your metabolic rate for a while after eating as it takes your body longer to break down protein than it does for carbs or fat. As far as foods that speed up metabolism are concerned, protein is king!

3 - Ice, Ice Baby

Cold drinks in general that have no calories, but particularly water, have a great effect at slightly boosting metabolism. The energy your body needs to return your temperature to normal after ingesting cold drinks makes your metabolism spike, even if only for a short while. Starting your day with a big glass of ice water is a great way to wake up and get your metabolic furnace firing on all cylinders.

4 - Coco-nuts About Coconut Oil!

Coconut oil is almost entirely made of medium-chain triglycerides. This type of fat is immediately useful to the body and a perfect addition to foods that speed up metabolism, providing a quick boost of energy that is harder for your body to store than other types of calories. Pure MCT oil is another source of these medium-chain triglycerides, and an even more potent one than coconut oil. Saute food in it, use it instead of butter, or if you're brave, try blending 1 or 2 tbsp in your coffee with heavy cream for a fatty, frothy coffee that boosts your metabolism to new heights!

5 - Coffee and Green Tea

Coffee is great for boosting metabolism

For most people, a quick pick-me-up is a nice cup of coffee in the morning or afternoon. Tea is a staple the world over, and both are great sources of caffeine, which greatly boosts mood, metabolism, and fat-burning rate, as well as concentration and focus. There's also evidence that daily coffee intake protects the liver and helps prevent diabetes, so grab yourself another cup (just maybe skip the sugar and flavored creamer!)


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Monday Muscle - Facts About How To Lose Fat And Build Muscle - 7 Effective Tips For Your Diet And Workout

How do you lose fat and gain muscle? It's a contradiction, actually because a lot of people think that in order to gain muscle mass, you have to gain some fat, too. This is not applicable for most people. Unrealistic expectations of building more muscles lead many muscle building enthusiasts to believe that they cannot gain muscles and lose fat at the same time.

Facts about gaining muscles state that mature adults normally gain 15 pounds of muscle at most every year.

Quality calories mean quality muscle

However, many people tend to gain only 5 pounds of muscle at the same time duration. This is equivalent to only 1.25 pounds of muscle gained every month while maintaining the same amount of body fat. To gain more muscles, you have to add more calories in your diet. Take in 100 more calories each day so that in one month, you have an additional 3125 calories per month.

What about losing fat? You can lose fat faster than gain muscle. That is, in order to lose fat, you have to reduce your calorie intake per day while increasing your calories output. For an average person to lose weight, he or she should take in 400 calories lesser per day than they normally do. That totals to a reduction of 12,000 calories intake per month. It results to 1 pound lost per week which again totals to 52 pounds lost in one year.

Considering this equation, you'll realize that the calories increase you need to gain muscle is relatively very small compared to the calories reduction that you need to lose fat. Now, how is it to lose fat and gain muscle at the same time? It basically means that you have to eat more and eat less altogether. To get this straight, you have to first get rid of a particular muscle gaining myth, and that is the myth that you need to eat more so that you'll gain more muscles.

To get a better scenario about this endeavor, take a look at what your body does to the calories that it consumes. Twenty-five percent of your energy intake goes to your brain while 50% of the calories your body consumes goes to the activities that keeps you alive, such as breathing, regulating body temperature, pumping blood and replenishing dead cells.

Most calories are needed simply to keep the body going

Another 20% of your body energy is allocated to your physical activities such as moving, walking and lifting. Surprisingly, only 5% of your energy is contributed to adding muscles. As you notice from this calculation, only a small amount of the calories you consume are distributed to exercise and building muscles.

Your body has 2 main requirements in order to keep you alive:

· Carbs or fat for energy that you burn

· Protein amino acids

If the food that you take in is scarce, your body comes to the rescue by way of its emergency back up system. If it deems that you are in dire emergency, your body activates this nuclear power plant that cannibalizes your muscles. You have to stop the activation of this nuclear reactor so that it doesn't eat up your muscles. Here's how you lose fat and gain muscle:

1. Take 1 gram of protein per pound of your body weight. That means eating 5 to 6 equal portions of protein consumed evenly throughout the day.

2. Eat just enough calories to stop sending signals to your body that you are starving. Be wary of consuming too much calories or else you'll gain fat. A good value for this plan is to eat 10% less of your energy consumption every day. In other words, 10% calorie reduction.

3. Eat proper nutrition, make every calorie count. Skip eating processed foods. Add lots of fresh vegetables to your diet

4. Make a 30% calorie reduction from fat. Eat good fats instead, such as from nuts, olives and avocadoes.

5. Add more whole grains to your meals as well as low G.I. carbs.

Consume good fats 

Skip consuming simple carbs from alcohol, sugar and white flour. Have a daily intake of omega 3's from salmon and flax, among other food sources.

6. Be consistent in doing hardcore exercises. Ask a fitness trainer to design an appropriate workout plan for you.

7. Do 30- 40 minutes of cardio daily. Cardio helps in your endeavor to lose fat and build muscle.


Article Source: http://EzineArticles.com/expert/Walter_H_Menuet/1833556

Wednesday Video - 5 Must Eat FOOD for a Flat Tummy

Do you feel bloated or tired at the end of a meal? Do you always feel lack of energy? Do you struggle to lose weight despite cutting back on excess calories & doing regular exercises?

The SECRET to rapid weight loss & a flat tummy comes down to your DIGESTIVE HEALTH! You could be eating the cleanest, nutrient-rich diet in the world, but if you're not digesting well, you won't be absorbing all the nutrients from your food. As a result, wastes build up, you retain water and your body converts excess calories to fat.

Watch this video to discover 5 foods for better digestion

Wednesday Video - This Is 200 Calories

What is a calorie? How much do you need on a daily basis and where do those calories come from?

In this video we take a look at this. From Broccoli to Big Macs - All of your favourite foods, shown as 200 calories!

Wednesday Video - Does eating before bed make you fat?

There are many theories behind weight gain along with many answers. One of the things that everyone agrees on, though, is that eating before going to bed will make you fat.


But is it really that simple? So in this short video (from ASAP Science) we tackle the weight loss question: "Will Eating Before Bed Make You Fat?"

Wednesday Video - Can You Drink Too Much Water?

We know the importance of water - our bodies are literally made of it (approximately 70%). It is needed to keep us alive and healthy.

But can you actually drink too much of it? Is water intoxication a real thing?

This short video looks at this question

Wednesday Video - How sugar affects the brain

When you eat something loaded with sugar, your taste buds, your gut and your brain all take notice. This activation of your reward system is not unlike how bodies process addictive substances such as alcohol or nicotine -- an overload of sugar spikes dopamine levels and leaves you craving more. Nicole Avena explains why sweets and treats should be enjoyed in moderation.

Fat Loss Friday - How to Beat the Winter Blahs and Lose Weight

Winter is hard on diets. First, you have Thanksgiving, Christmas Hanukkah, and New Year's Eve. Then, there is Groundhog Day, Mardi Gras, and Valentine's Day. Too much turkey, stuffing, sweet potatoes, ham, gravy, pumpkin pie, and candy.

Winter is hard on diets

You have a lot of cold, wet, snowy, miserable days where all you want to do is eat and sleep. Many times, I have wanted to go out, but it was just too cold and rainy or snowy. I ask my wife, "do you want to go out", and she'll say, nah, let's just stay in. So, by spring, you have put on an extra ten pounds and feel crummy.

How do you keep fit during the winter months? Well, I do a few small things every day. First, I watch my portions. It's easy to keep eating, especially when you cook like I do, but you need to know when to stop. If you eat slowly, your brain has time to tell your stomach that you are full. I also try not to snack all day. Three balanced meals plus one healthy snack between lunch and dinner will help you lose weight. Also, watch your carbs and fat. Finally, stay away from sugary fruit drinks and diet sodas.

Next, try to stay moving. We all have heard "an object at rest tends to stay at rest and an object in motion stays in motion..." from Isaac Newton. Well, it works for people, too. Find a mall to walk in, or put on a coat and go outside. If it's too risky to drive, do some exercises at home, or hop on the exercycle. You can burn calories by going up and down your stairs if you have them, or just moving around your house. Stay motivated, and stay focused!

Third, drink water. Water keeps you hydrated and keeps your appetite in check.

Keep hydrated even in winter

Many people recommend drinking 8 eight ounce glasses of water per day. Just remember 8x8. You lose water through sweat and going to the bathroom, so it needs to be replenished throughout the day. Water is also good for your skin and hair. Plus, if you catch a cold, you need to drink plenty of fluids.



Dave Spencer enjoys writing about health, diet, and wellness issues


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Wednesday Video - Want To Know How To Get Rid Of "Love Handles"?

Love handle reduction tips and back fat elimination advice.

In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of http://www.iamalpham.com http://www.aaronmarino.comhttp://www.peteandpedro.com, teaches you how to remove love handles and back fat.

Interval Training On The Treadmill For Weight Loss

Interval training on a treadmill is a heavy way to toast a good portion of calories and fashion a monumental fat torching situation inside of your body. It's 1 of the desirable ways for you to get rid of stubborn body fat, get ripped and bring about lean muscle tissue, precisely in your lower body.

Also there are a few pros to employing a treadmill over conventional cardio equipment. For example with a treadmill you are supporting your own bodyweight. It's a lot different than hopping on a bicycle or training on the elliptical.

The elliptical is cannot compare to using a treadmill cause you're not utilizing your own body weight. You are more like gliding than actually sprinting. It is exceptional for people with aging knee and hip problems, but if you can get on the treadmill, than do the treadmill. It's really is better.

At this moment if you have not formerly gotten it, interval training on the treadmill uses up a ton of calories by virtue of a little known term called EPOC which stands for excess post oxygen consumption. This is increased when you create an oxygen debt inside of your body. Because of this phenomenon, your body's metabolism increases and the swell part is this can persevere for plenty of hours after you have finished your workout. It needs higher levels of oxygen to return your body back to homeostasis; therefore it burns kcals, categorically from your body fat to repair itself.

It’s colossal stuff that can't be copied with just average, old, boring cardio.

Regular, old, cardio is okay and has its place in a program, but interval training is just so much finer, not only for weight loss, but overall fitness and health.

Also a separate thing that you can get wise to below is a wonderful interval training workout that you can do on the treadmill by yourself. Many treadmills have their own distinct number of programs that are placed into the machine, they are great, they work, but you don't need them.

One of my admired ways to apply interval training on the treadmill is from the movie Rocky IV. Conjure up when the Russian was working out and they kept adding to the slope of the treadmill and then they would focus back to Rocky and film him climbing the steep mountain?

Well that is what you are going to do for your next session.

You're going to take the treadmill from 0 degrees incline and then jack it all the way up to 15 degrees incline or as high as the piece of equipment can and that you can last at a rather accelerated speed. Begin at five and a half mph and see how long you can last as the treadmill keeps going up on the incline.

Once you no longer go any more, hop off the sides and rest, and bring the incline all the way back down to zero. Drop the miles per hour down to a nice leisurely pace of walking and recover. In the beginning, shoot for twenty seconds at least and at the highest incline you can muster and two minutes recovering. Do again this cycle for a total of twenty minutes.

If you can do more or even if you have to do less in intensity or duration that is fine. Remember, everyone is different and this program is not set in stone. Do what you can do and nothing more. I don't want you to hurt yourself. It's just not worth it. But this is a good and different way to utilize interval training on the treadmill.

By Jackson Mendel
in Health (submitted 2011-08-16) on GoArticles.com

How to lose weight by counting calories

A proven way to lose weight is to count calories. It's all about balance. If you use more calories than you take in then you will lose weight.

This video explains how to go about counting calories

25 Ways To Cut 250 Calories - parts 11 to 25

11. Bowl With It

Take the girls out bowling tonight! Just 90 minutes will incinerate almost 300 calories, plus it'll do wonders for your arms.

12. Discontinue Your Membership To the Clean Plate Club

Go halfsies with your friend when eating out, and you'll save at least 250 calories, Schapiro says.

13. Skip The Treadmill And Elliptical

Mix up your cardio while working muscles from head to toe by hopping on a rowing machine: Thirty seconds at high intensity alternated with 30 seconds at moderate speed for 30 minutes total will torch 250 calories, Paris says.

14. BYO Popcorn

A small movie theater popcorn can contain 500 calories -- or more. Bring your own bag of light microwave popcorn (pop it at home and put it in your purse, we won't tell!) to eliminate 250 calories, says nutritionist Rania Batayneh, M.P.H., author of the forthcoming The One One One Diet. Better yet, go the air-popped route for 31 calories per cup.

15. Have An Active Dessert

Give your body a post-dinner calorie-burning boost by taking a walk around your neighborhood or in a local park, Wessel recommends. Walking at a moderate pace for an hour burns 277 calories, plus being out in nature helps relieve stress that's built up during the day much better than a sundae can.

16. Pick The Right Party Foods

Turn down three mozzarella sticks with dipping sauce and pick up two 1-inch cubes of cheddar instead. Then forget about mixing a vodka-cranberry (most of us tend to pour generously at parties) and ask for a small (4-ounce) flute of champagne.

17. Cram In Some Cardio 

When you're crunched for time at the gym, give yourself 25 minutes and perform this circuit as many times as you can -- bonus if you don't take breaks, Wessel says. Do each exercise for 1 minute, performing as many reps as possible and running as fast as possible:

· Pushups

· Squat jumps

· Burpees

· Split squats

· 1/4-mile treadmill run

18. Use Your Noodle

You can do better than whole-wheat pasta. Really. Swap 1 1/2 cups cooked whole-wheat spaghetti for the same amount of cooked spaghetti squash. Top with marinara as usual, but pick shrimp as your protein instead of chicken breast to cut 42 calories. And you can still have cheese, just downside your sprinkle of parm from 1 tablespoon to 1/2 tablespoon. Mangia!

19. Lace Up

Tell your boyfriend or husband to meet you at the skating rink for a date. Thirty-five minutes of light ice-skating burns 213 calories. To warm up after, nix the premixed cocoa (and the artificial sugars in diet mixes) and make a light hot chocolate by combining 2 teaspoons of cocoa and 4 teaspoons of sugar in a mug. Warm up 1 cup unsweetened vanilla almond milk and whisk into the cocoa-sugar combo. You can even add 5 mini marshmallows, if you desire.

20. Skinny Your Stir-Fry

Saute vegetables in low-sodium chicken or vegetable broth instead of one tablespoon of oil, and you'll cut 117 calories, Batayneh says. Hit the 250-calorie mark by replacing beef with tofu and serving on top of soba noodles rather than rice.

21. Free-Wheel It

Two wheels are better than four, at least when it comes to running errands or commuting to work. A half-hour bike ride burns 277 calories, Wessel says.

22. Make Over Mexican Night

No reason to skip the tacos and margarita, just tweak your menu: Wrap up your filling in two corn tortillas rather than flour ones, then top off each with a tablespoon of non-fat plain Greek yogurt and salsa, not sour cream and cheddar cheese, for a total savings of 150 calories. Downsize your margarita from five or six ounces to a reasonable three to slash another 100 cals.

23. Tidy Up To Tone Up

If you've been putting off cleaning your house or apartment, perhaps this will motivate you: Eighty minutes of nonstop work -- moving furniture to vacuum, cleaning corners (including ceiling crevices), scrubbing hard, you get the picture -- will negate about 250 calories, Paris says.

24. Break Your Bread Basket Habit

The fresh baguette offered by many Italian restaurants may make your mouth water, but one portion dipped in a tablespoon of olive oil equals 300 calories. Ask your waiter to bring a small bowl of olives instead and nibble on five while you wait for your entree to save 280 calories, says celeb nutritionist Christine Avanti, author of Skinny Chicks Eat Real Food.

25. Hold The Butter

There's nothing wrong with a steakhouse dinner, but restaurants often top your meat, veggies, and potato with butter -- and that's before adding sauce. Schapiro always asks for her food to be prepared sans butter and sauce, and with cooking spray instead -- most places will be happy to accommodate you.

By Jessica Girdwain for Shape.com

Fasting

Just had my last cup of coffee (black) for a month due to fasting starting tomorrow. I suppose I am lucky that unlike a lot of people I know I am not addicted to coffee or tea and so do not suffer with headaches, nausea or both when I stop. It's like a switch in my head which goes off when the fasting starts.


That's probably why I treated myself to an ice cream this morning. As I have always maintained - as long as the overall caloric balance is maintained it does not matter about the so called "bad" foods or treats in the long run. In fact such "cheating" helps you to maintain your dietary habits and allows you to stick to your goals.


What will be hard for me is the need to get up at 2:00 - 2:30am for the fast to start and prayer. I hate my sleep being disturbed and then to try to sleep when the stomach is semi-full.....