Right then I’m going to get a little scientific (with the help of my good friend Google and the Healthy Food Guide).
We all know that metabolism plays a big part in our ability to loose weight well I’ve read that as you loose weight your metabolism actually starts to slow down a little. I already knew that it slowed down as you age but slowing down when you loose weight is new information to me. Apparently as you loose weight through diet your metabolism learns that it doesn’t need to work as hard because it’s not receiving the amount of calories it’s used to. This is why so many dieters hit a brick wall and often struggle to get passed it. I also read that when you gain weight back (which lets face it happens to most of us that are dieting, certainly has to me) your metabolism doesn’t speed back up so it’s even harder to loose the regained weight.
So to continue loosing weight we need to keep our metabolism working hard so we need to find ways to keep our body burning those nasty calories. Here are some helpful tips for you.
German researchers found that drinking 6 cups of cold water a day (that’s 48 ounces) can raise resting metabolism by about 50 calories daily enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature. It’s also suggested that a large glass of water or cup of fruit tea first thing in the morning can get your metabolism of to a good start.
Make sure you eat breakfast. Eating a nutrient rich morning meal (like porridge with almonds and berries, or a spinach and feta omelet with a slice of wholewheat toast) shortly after getting out of bed literally wakes up your metabolism. “Eating breakfast gets the engine going and keeps it going,” Dr Hyman explains.
Grazing throughout the day is a proven strategy to help you curb hunger and eat fewer calories overall. Now, experts are promoting nibbling versus gorging as a way to keep metabolism running by holding blood sugar levels steady and preventing weight gain promoting insulin spikes. Enjoying six small meals a day should help to keep your metabolism ticking over.
You need to cut calories to lose weight. But going too low delivers a double whammy to your metabolism. When you eat less than you need for basic biological function (about 1,200 calories for most women), your body throws the brakes on your metabolism. It also begins to break down precious, calorie burning muscle tissue for energy, if you eat just enough so you’re not hungry, have 3 healthy meals, a 150 calorie snack mid morning and mid afternoon this will keep your metabolism humming.
Your body digests protein more slowly than fat or carbs, so you feel full longer (this is especially true when you have it for breakfast). Plus, it may also give your metabolism a bump. In a process called thermogenesis, your body uses about 10% of its calorie intake for digestion. So, because it takes longer to burn protein than carbs or fat, your body expends more energy absorbing the nutrients in a high-protein diet. Another bonus: One recent study from Purdue University found that diets higher in protein may help preserve lean body mass, which is the best fat-burner of all.
Replace your Iron
This is one for the ladies in particular. Iron is essential for carrying the oxygen your muscles need to burn fat. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources.
The average woman in her 30’s who strength trains 30 to 40 minutes twice a week for four months will increase her resting metabolism by 100 calories a day. That means you’re resetting your thermostat to keep running at that rate even on the days when you don’t work out.
Other information from Healthy Food Guide Magazine