Have you noticed your husband/brother/friend eats all fast food items and never gains a pound, while you worry about your calories, sugar and carbs and still haven’t lost an ounce. I always used to wonder why!!! The reason is your METABOLISM. It might be true that you have a slow metabolism, but don't give upon a weight loss program as you still can change the reason behind your slow metabolism.
well, what is Metabolism?? It is the process by which your body converts what you consume into energy. It depends on two factors, calorie you consume and calorie you burn.
1. Get started with a healthy breakfast
Breakfast is the most important meal of the day. Make sure you eat breakfast, a healthy one. Aim for a breakfast that combines good source of carbohydrates and fiber with some protein. Oatmeal is a good option for a fiber-rich breakfast.
2. Fuel up with water
Without water, your body would stop working properly. Drinking water is very important in weight loss. Skipping water results in slower metabolism as it is lacking the fuel for the process. Average person should drink eight or more glasses of water a day for a good metabolism. I start and end my day with a glass of water and it is a must to drink water after every meal.
3. Get your Omega-3's
3. Get your Omega-3's
Omega-3 fatty acids are considered as essential fatty acids, meaning that they cannot be synthesized by the human body. Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. Great sources are Salmon, Tuna, flax seed, walnuts, eggs fortified with omega-3s, milk, yogurt etc.
4. Recharge with Green Tea
Green tea is considered among the "fat fighting food" as it increase the weight loss by stimulating the body to burn abdominal fat. I take green tea 2 -3times a day ie, one hour after my meal. Having 2-3 glasses of green tea helps you to burn 60-90calories
5. Think Protein
Your body digests protein more slowly than fat or carbs, so you feel full longer. As part of a balanced diet, replacing some carbs with lean, protein-rich foods can boost metabolism. Good sources of protein include chicken, lean beef, turkey, fish, almonds, tofu, beans, eggs, and low-fat dairy products.
5. Healthy Snacks
Compared to 3 large meals, 5 or 6 small meals will help you to lose weight. I personally felt that people who snack regularly eat less at mealtime. I take 5 meals a day, breakfast with oats/ cereals / smoothie (300cal), morning snack with dry fruits/ granola bar (100cal), a protien rich lunch (450cal), evening snack with a fruit / fruit yogurt(100cal) and Dinner(400cal).
6. Exercise
As i explained earlier, metabolism depends on an important factor Exercise. There are different exercises which you can follow to burn calories, but choose what you love. Do not compare the exercise others follow with yours, but do what you like. Doing something is better than nothing- like Taking stairs instead of elevator. I do 60-80min cardio exercise and burn 450 to 500cal (treadmill / elliptical) followed by weights and other strength exercises.
7. Avoid crash diet
Eating fewer than 1,200cal (if you're a woman) or 1,800cal (if you're a man) a day is the worst you can do when you follow a weight loss program. Not only it is difficult to receive adequate nutrition at these calorie levels, but you could also be putting your body into starvation mode. Starvation mode lowers your metabolism and makes weight loss more difficult.
Eating fewer than 1,200cal (if you're a woman) or 1,800cal (if you're a man) a day is the worst you can do when you follow a weight loss program. Not only it is difficult to receive adequate nutrition at these calorie levels, but you could also be putting your body into starvation mode. Starvation mode lowers your metabolism and makes weight loss more difficult.
Reference :
www.wikipedia.com
www.webmd.com
www.health.com
www.myfitnesspal.com
www.bembu.com
Very helpful info dear !!
ReplyDeletethanks Sony :)
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