Get started in the early AM
- Make sure you eat breakfast. Eating a nutrient-rich morning meal shortly after getting out of bed literally wakes up your Metabolism (studies suggest to have breakfast within an hour of waking up).
- According to the National Weight Control Registry (an ongoing study that tracks 5,000 people who lost an average of 30 kg and kept it off more than five years), 78% of those who keep it off eat an AM meal every day.Remove trans fat from your diet
- You’ve heard they're bad for you. But trans fats also slow down your body's ability to burn fat. "They have an altered shape and make your biochemistry run funny
- Trans fat binds fat and liver cells, and slows metabolism
- Eating trans fat can also lead to insulin resistance and inflammation, both of which cripple metabolism and can cause weight gain.
- Lifting weights raises your metabolism long after you're finished—experts estimate that your metabolism stays elevated for up to 39 hours!
Build muscle
Have you ever Heard when someone speaks of "converting" Fat to Muscle?
(Really!! Because we all know, Muscle and Fat are different tissues)
- Maybe the most important distinction between the two is that muscle is more metabolically active than fat.
- Some experts estimate that each extra kg of muscle you gain burns 65-110 extra calories a day.
- While few others estimated that a kg of muscle burns 13-15 calories at rest, compared to 4-5 calories burned by a kg of fat.
- Some experts estimate that each extra kg of muscle you gain burns 65-110 extra calories a day.
- While few others estimated that a kg of muscle burns 13-15 calories at rest, compared to 4-5 calories burned by a kg of fat.
orderhealth.in assures the “Quality” of the protein in calculated amount to build-up your muscles.(Click to see Protein for muscle building)
Eat protein
- Surely, you know that protein fills you up, but did you know that protein has a greater thermogenic effect than the other macronutrients? The Thermogenic Effect of Food (TEF) is a measure of energy that your body needs to digest food.
- Protein is harder for your body to digest and thus takes more energy (compared to fat or carbs). The TEF of protein is 25%, meaning, 25% of the calories of each gram of protein is burned off through digestion, whereas the TEF of carbohydrates is 5%, and is only 2% for fats.
- PDCAAS (The protein digestibility-corrected amino acid score (PDCAAS) has been adopted by FAO/WHO as the preferred method for the measurement of the protein value in human nutrition.)
PDCAAS Ranges from 0-1 (0 Worst and 1 Best). Here are few of the easily digestible proteins
Get your omega-3
Omega-3 balances blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned (Get Omega-3)
Eat 5 to 6 small meals each day
- The act of eating actually raises your metabolism. As just mentioned, digesting food takes energy, and a different amount of energy is required for each macronutrient.
- So eating several meals, as opposed to three squares, raises your metabolism five to six times a day, as opposed to only three.
- This technique works on another level. When your body doesn't get food, your metabolism slows down. This is because our bodies are ingeniously programmed to protect against starvation—when your body senses that another meal may not be coming (even though food in our modern world is in abundance) it holds onto your body fat to use as energy.
- When you only eat three times a day, your metabolism slows greatly between each meal. On the other hand, by eating consistently every three to four hours, your metabolism will stay elevated, knowing that another meal is coming soon.
- 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 do the trick; keep them around 300 calories each, or divide your usual day's calories by six.
