healthy weight managment techniques, continued

The Basics of Weight Loss

Weight management depends on the “energy balance equation.” What does that mean? Simply put, if you take in as many calories as you burn in a day, your weight will stay the same. Take in more calories than you burn and you will gain weight (fat stores). Take in fewer calories than you burn and you will lose weight (fat stores).

But how many calories does your body need? Well, that depends on your metabolism. What is a metabolism, you ask? Metabolism is the process of converting food to energy (movement and heat). The higher your metabolism, the more calories you burn and the fewer your body stores as fat. Metabolism happens in your muscles and organs and the result of it is what we refer to as “burning calories.” Base metabolism is the base metabolic rate, or the number of calories your body needs just to stay alive. Heartbeats, lung functions, and muscle movements are all basic body functions that require energy to keep the human body alive.

Basal metabolism accounts for about 75 % of the calories you expend on a daily basis. Here are thirteen ways to easily boost your metabolism:

1. Always eat breakfast! Skipping breakfast sends the message to your body that you're starving because you haven't had food in 18+ hours. As a protective mechanism, your metabolism slows down. Food, especially complex carbohydrates, fuels your metabolism.

2. Eat earlier in the day! Research has demonstrated that you can lose weight simply by eating a substantial breakfast and lunch, and a light dinner. Dinner should be eaten as early as possible, preferably at least four hours before bedtime.

3. Never eat less than 1200 calories per day! Less than 1200 is usually not enough to support your basal metabolism and thus will slow your metabolism.

4. Graze! Complex carbohydrates (fruits, vegetables, and whole grains) fuel your metabolism. Also,eating frequently prevents you from becoming too hungry. The hungrier you are, the less control you have over what and how much you eat.

5. Eat more complex carbohydrates (food from plants), and less fat (food from many animals and other food with added fat)! Complex carbohydrates boost your metabolism and have fewer calories per weight than fat.

6. Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) on a daily basis (preferably in the morning)! Forget this twice-a-week stuff. Our bodies were designed to be active on a daily basis! When we are, our metabolism soars!

7. In addition to your regular aerobic exercise, take a brisk 10 to 15 minute walk at lunch or in the evening. This serves to boost your metabolism even more!

8. Tone your muscles with weight training three days per week. Toned muscles send your metabolism through the roof. Do it!

9. Look for opportunites to be active. Park as far from the store as you can, rather than looking for the closest parking spot. Use the stairs rather than the elevator,vacume the carpet etc. Look for the "hard" way to do things!

10. Avoid alcohol! Alcohol depresses your metabolism and stimulates your appetite.

11. Drink 60+ ounces of water a day. Your metabolism needs plenty water to function properly. Carry a bottle of water with you and drink frequently throughout the day.

12. Avoid.....pills, powders, and potions! There are NO quick fixes!

13. Eat seven to 10 servings of fresh fruit and vegetables a day. Not only are fruits and vegetables high in filling fiber they also are low in calories and high in nutrients. This makes them big hitters in the weight loss game.


To be continued