Topic: what should i do to boost my motabolism and lose weight in a month?
June 19, 2019 / By Audrey Question:
im a little overweight and want to lose at least 20lbs. my friends are so small that i look huge by comparison. HELP!!!!!!!!
Abbie | 9 days ago
Dieters often complain that they can’t lose weight because they have
a “slow metabolism.” Unfortunately, many companies capitalize on this
misconception by marketing products that promise to give consumers a
so called “metabolic advantage” that helps melt away the pounds.
They are useless. There are things you can't control about your
metabolism, and no product ever will. On the other hand, there are
simple natural techniques, which will allow you to do it.
What you can’t control about your metabolism:
Age: Metabolism slows about 5 percent for each decade after 40.
That’s because as we get older, we tend to lose muscle and gain body
fat. Lean muscle mass is more metabolically active than fat tissue. So
when you lose muscle mass, your metabolism slows down.
Gender: Men generally have faster metabolisms than women because
they’re larger and have less body fat. Men’s basal metabolic rate is
estimated to be 10 percent to 15 percent higher than women’s.
Hypothyroidism: An underactive thyroid will slow down your metabolism
and ultimately lead to weight gain. The good news is that a simple
blood test can determine whether you have this condition or not. If
you do, you can control it with the proper medication.
Genetics: Some people are lucky enough to be born with speedy
metabolisms — and others are not.
What you can control about your metabolism: Diet
Don’t eat fewer than 1,000 calories a day. Your body and metabolism
thrive on food. When you fast or crash diet, your metabolism will slow
down in order to conserve energy. Imagine your metabolism as a blazing
fire. If the fire burns consistently with the appropriate amount of
high-quality wood, it will burn at a steady rate. But if it doesn’t
have enough wood, the fire goes out. If it has too much wood, it can
get out control — just like your waistline!
Eat every four to five hours. Our bodies work hard to digest and
absorb the foods we eat, and your metabolism revs up in response.
This is called the thermic effect of food. Take full advantage of this
and schedule meals and snacks every four to five hours.
Make breakfast a priority. Studies show that people who regularly eat
a healthy breakfast within two hours of rising are more likely to
control their weight. This may be because you’re lifting your
metabolic rate after it’s been in a “resting phase” during the night.
Eat protein with every meal: All foods create a thermic effect and
will slightly boost your metabolism. However, eating protein gives
your body a bigger metabolic boost than eating carbohydrates or fats.
Plus, eating enough protein will ensure you’ll maintain and build
muscle mass. (Remember, the more muscle mass you have, the greater
your metabolic rate). Make sure to incorporate lean protein into most
Best protein sources: fish, chicken breast, turkey breast, lean red
meat, skim milk, nonfat yogurt, eggs and egg substitutes, tofu, beans,
Breakfast: yogurt with fresh fruit
Lunch: turkey burger on whole-grain bun and a salad
Dinner: grilled chicken with vegetables and a baked potato
Do aerobic exercise four to five days a week. Aerobic activities,
such as running, brisk walking, swimming and bike riding, burn
calories and increase metabolism while you’re working out. Several
studies show that aerobic activities cause your metabolism to stay at
an elevated level for a period of time after you have finished
Work in strength-training exercise two to three days a week. Lifting
weights and other strengthening activities, such as doing push-ups or
crunches, on a regular basis will actually boost your resting
metabolism all day. That’s because these activities build muscle. And
once again, muscle burns more calories than body fat. In fact, if you
have more muscle, you burn more calories — even if you’re sitting
When it comes to supplements, I do not recommend them. The
ingredients that are effective tend to boost metabolism only slightly
and they can be risky. High doses of stimulants can make you jittery,
and increase heart rate and blood pressure.
The bottom line: The safest and most effective way to boost your
metabolism is to eat an appropriate amount of food every four to five
hours, incorporate a portion of lean protein into each meal, and
soups can be both filling and comforting try making a garden or bean soup with low salt broth and store in portion sized cups for later
Find the right diet for your individual body because there are many ways are there to lose weight just find what works for you
save time and money during the week by buying lean protein such as chicken breasts in bulk and cooking a weeks worth on sunday night
Consume honey before bed because consumption of honey may help to burn more fat during those early hours of sleep
wrap up any extra food you ve cooked before you sit down to a meal so you re not tempted to get seconds
Originally Answered: How can i boost my Metabolism and lose weight faster?
First, lose the protein. Protein has as many calories per gram as pure sugar. Don't take more than you need and that's only about 60-80 grams per day at the most. ---> http://www.cdc.gov/nutrition/everyone/ba... and almost all bodybuilding supplements are scams anyway. Read the following from experts.
Here’s a white paper which debunks the myth of the protein supplement. Note the following excerpt...“At present there is no evidence to suggest that supplements are required for optimal muscle growth or strength gain.”
Here's one more study to read. Note the excerpt..."Consumption of a recovery drink (whey protein, amino acids, creatine, and carbohydrate) after strength training workouts did not promote greater gains in FFM (Fat free muscle) compared with consumption of a carbohydrate-only drink.”
Here’s another from Live Science. Note the excerpt…“Medical researchers have advised against protein supplements for years for the average person. But many sports trainers continue to push them on amateur athletes simply because they don't know any better.”
Here's what Consumer Reports had to say..."But our investigation, including tests at an outside laboratory of 15 protein drinks, a review of government documents, and interviews with health and fitness experts and consumers, found most people already get enough protein, and there are far better and cheaper ways to add more if it's needed. Some protein drinks can even pose health risks, including exposure to potentially harmful heavy metals, if consumed frequently. All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body."
And second, you don't need to boost your metabolism. Metabolism is nothing more than the totality of the energy exchange processes which occur in the body. Metabolic rates are an effect and not a cause. Hence, the idea that you can change you metabolic rate to achieve a specific effect, such as changing the thermostat in your house to effect the temperature, is wrong.
For example, you can exercise to burn fat and that demand will increase the metabolic rate and, depending on your caloric intake, may burn body fat. However, you cannot increase your metabolic rate permanently with exercise because as soon as you stop the exercising your metabolism will begin to return to normal. That's why we all have a BMR or basal metabolic rate and it is not something we can change. It may change as a function of aging or post pubescent development but those are the result of natural processes and genetics.
There are naturally heavy people (endomorphs) and naturally thin people (ectomorphs) and that happy medium in between, the much envied mesomorph. If there was a way to change our BMR, we would all be mesomorphs. But, alas, there is no way and so we need to make the most of what nature has given us and be all we can be.
You will hear many people talk about metabolism as though it can be modified to help you lose fat or gain weight and you would do well to ignore that sort of talk. Such things as diet, fat loss or gain, increases in muscularity, etc. do not translate to significant changes in metabolism. A little bit of knowledge is often worse than none. Those who do not fully understand metabolism often turn qualitative truisms into quantitative absolutes and that can be extremely misleading.
It is best to not think about metabolism. It makes no more sense to think about your metabolism in regard to diet or exercise than it does to think about your car's horsepower when pressing on the gas pedal to go or the brake pedal to stop. Metabolism is an effect just as your car's horsepower is an effect. If you're concerned with losing fat, gaining weight, building muscle, or maintaining, follow good diet, exercise, and fitness strategies and your metabolism will take care of itself.
For more about metabolism, go here ---> http://www.mayoclinic.com/health/metabolism/WT00006
Good luck and good health!!