Losing Weight is a Science!

Boost Your Metabolism:

Metabolism has been described as the process of making your body move or how the body processes the fuel (namely food) that we put inside it. When we work to rev up and boost our metabolism, we burn calories whether we are active or at rest. This makes it much easier for us to lose weight and remain energized! There are things we can do in our everyday lives to help boost our metabolism, so let’s take a look at what they are.

You use energy no matter what you're doing, even when sleeping. The BMR Calculator will calculate your Basal Metabolic Rate (BMR); the number of calories you'd burn if you stayed in bed all day. If you've noticed that every year, it becomes harder to eat whatever you want and stay slim, you've also learnt that your BMR decreases as you age. Likewise, depriving yourself of food in hopes of losing weight also decreases your BMR, a foil to your intentions. However, a regular routine of cardiovascular exercise can increase your BMR, improving your health and fitness when your body's ability to burn energy gradually slows down.

Calculate BMR here. This tells you how many calories you burn each day.

Once you know your BMR, you can calculate your Daily Calorie Needs based on your activity level using the Harris Benedict Equation.

Once you know the number of calories needed to maintain your weight, you can easily calculate the number of calories you need to eat in order to gain or lose weight:
Calorie Needs to gain weight - If you want to gain body weight, you need to consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week.

Calorie Needs to lose weight - There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through a healthy diet (eating), exercise or a combination of both, you will lose one pound of body weight. If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.

So ...

1. Watch What You Eat
Eat Lots of Protein and High Fiber Foods to Boost Metabolism
Eat 3 meals and 2 snacks throughout the day (eat healthy), to keep your metabolism burning and working steadily. Do not cut back on meals & do not diet! Skipping meals slows down our metabolism and primes our bodies to store fat.

PROTEIN is a great food source as your body has to work harder to process it and you burn more calories. It also helps you feel full longer. Eating protein gives your body a larger metabolic boost than eating carbs or fats, too. Old school biology taught us, that carbohydrates turn into sugars if not used, it is then stored in the body as fat.

egs. Fish, Protein Shakes

FIBER is beneficial in that you feel full eating it without adding much in the way of calories. Fiber slows down your digestive process, which helps keep your metabolism fired up.

2. Exercise
Weight Bearing Exercise to Boost Metabolism
Muscle burns more calories than fat, so adding weight-bearing exercise to your routine, will definitely count toward burning more calories. Muscle cells can be up to eight times as metabolically active as fat cells. Another benefit of weight bearing exercise has to do with bone health. Strong bones and muscles decrease the risk of falls and other injuries that can adversely affect bones.

3. Coconut Oil and Green Tea will Boost Metabolism, even Red Bull

COCONUT OIL is gets burned for energy instead of stored as fat and is beneficial to the thyroid gland. It has been said to trigger metabolism.

GREEN TEA contains caffeine (unless it says decaffeinated on the box) and an ingredient called ECGC, which has metabolism boosting properties. If plain green tea is not your cup of tea, flavored versions are available to help you get used to it. The health benefits are so wonderful; you owe it to yourself to try green tea!

Sugar Free RED BULL revs up your metabolism.

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