Eat right and you will have more energy to get through the day. Yet, even with everything we read about diet and exercise, obesity is the fastest growing disease in this country. This is caused by the food we put into our body. I bet you didn't know that nutrition can enhance your job performance at work and school. Simple adjustments to your diet can increase productivity at home, school and work.
To address this undertaking properly individuals need to have a better understanding about metabolism. Metabolism is the rate at which the body converts food into energy. The majority of us prefer to maintain a fast metabolism. Exercise is the easiest, most important way to achieve this result. Unbeknownst to some, many well-known and readily available food items can automatically boost the body's metabolism. For example, we already discussed how water is extremely important to metabolism and melting away unwanted fat away. Water is nourishing and helps flush out the excess sodium and toxins from our body. Drinking adequate amounts of water can prevent individuals from mistaking thirst for hunger. Water consumption helps put a stop to binge eating and reduces unnecessary calorie intake.
Additionally, drinking a moderate amount of teas with caffeine can provide the well needed quick kick to your diet. Simply drinking one cup of tea can send your metabolism up in the right direction. Research has shown that green tea consumption can stimulate the body's metabolism and may be a healthier alternative to coffee. Another popular food item being recognized as a metabolic body booster throughout the healthcare field is citrus fruit. Citrus is rich in Vitamin C which in turn helps keep your body's immune system healthy. Apples no longer lay claim to the title of best fruit to keep the doctor away.
Another favorite metabolic booster of mine is the dark, green vegetables. These include celery, kelp, broccoli, chives, collard greens and cabbage. These vegetables are high in fiber and boast higher levels of the vitamins and nutrients we need to maintain good health.
Lastly, don't forget to eat your whole wheat toast for breakfast. Most of us already know, breakfast is the most important meal of the day and whole grains aren't easy for the body to digest. Grains take more energy to digest, resulting in a fewer number of calories available to convert into fat. All of these types of foods are known to stimulate body metabolism when used together with conscientious calorie counting and immersing oneself in exercise and maintaining a healthy lifestyle.
Ideal Nutritious Breakfast - Brain Food
*Eggs (2 whole or 5 egg whites)
*Whole wheat toast
* Fruit (eat the actual fruit not drink the juice)
*Whole grain pancakes or waffles (topped with berries or yogurt)
* Breakfast on the run: Good quality protein shake or smoothie
*Low fat milk products
Throughout the brain, biochemical messengers called neurotransmitters help the brain make the right connections. Food influences how these neurotransmitters operate. The more balanced the breakfast, the more balanced the brain function. Eating high calcium foods for breakfast (e.g., dairy based products) showed enhanced behavior and learning.
The process of metabolism establishes the rate at which we burn calories and, how quickly we gain or lose weight. Patients always approach me and say, "I need to speed up my metabolism," but fail to realize that there are a number of factors that affect ones metabolic rate. Such factors include age, with a steady decline after age 40. Men generally burn more calories at rest than women. Genetics and lean body mass indicate the more muscle an individual has the higher your metabolism tends to be.
Supplementation is extremely necessary since our foods are nutritionally deficient. It takes 10 servings of fruit to equal 1 serving 50 years ago!
With all that in mind, through proper diet and exercise, people can train their body and their mind to increase their metabolism. Many people tend to think that large durations of cardiovascular exercise or simple diet alone will lend itself to a higher metabolism, and consequently a greater reduction in weight. However, the most efficient way to decrease and maintain long term low body fat is through a well-balanced combination of strength training, cardiovascular training, and diet.
It is important to be sure that you are getting the most out of your work out time. People think that by spending countless hours in the gym, they are guaranteed a rite of passage to a better body and healthier lifestyle. Remember, the quality of your workout will determine the effectiveness of it far greater than the quantity. To make the most of your metabolism remember these key exercise tips:
When weight training, do 8-15 repetitions in 2-4 sets of each movement (beginners should start with 2 sets and the more advanced athlete can gage up to 4).
Choose movements that work multiple muscles at one time. For example, try using free weights to perform a stationary lunge while working frontal shoulder raises or bicep curls with free weights at the same time
Limit resting between sets to no longer than 60-75 seconds and alternate between working two muscle groups such as back and biceps.
Slow down- when lifting weights, it's not a race to the finish- a three second count on both the concentric and eccentric phases (beginning and ending phases) is a good rule of thumb to pace your repetitions.
When performing cardio alternate moderate exercise with sprints of high intensity. Also, change up your routine. Try breaking your cardio up into 2 or 3 different machines such as the elliptical, stair climber, and treadmill (use that incline button) and engage in other activities like cycling or jumping rope. The key is variety which will not only keep your muscles guessing and will also keep you from getting bored.
Losing weight takes time, patience and a lot of willpower. In today's society, we are constantly inundated with "lose weight quick" gimmicks, infomercials guaranteeing six pack abs, and products and supplements that will melt the fat away. Remember, knowledge is power. There is a right way and a wrong way to lose weight over the long term. Following my routine will help keep the unwanted weight off for the rest of your life!
