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Metabolism 101

diabetes 1326964 6401Having a quick and efficient metabolism is the key to weight loss. Contrary to popular belief, eating a very low calorie diet will actually slow down metabolism and stymie the weight loss process. While eating regular, well-portioned, whole food meals can actually boost metabolism.
 
So what exactly is metabolism?
 
Simply put, metabolism is body’s process of converting food and beverages into energy. The metabolic process, of course, is complex but understanding it is not. But first, we have to bust a few metabolism myths.
 
When you eat more calories than needed for basic energy, exercise and daily tasks, the excess is stored as fat to use later. But in modern life, we don’t have food shortages, so most people rarely call upon stored fat to provide fuel. Instead we just carry around those emergency rations as belly or thigh fat.
 
Many people blame their excess fat on a slow metabolism, but actually, metabolic speed can be changed with some effort. So the good news is that we have some control over the speed and function of our metabolism.
 
While metabolism directly influences energy needs, diet and movement influence metabolism. Lifestyle effects weight more than anything else.
 
So here’s some metabolism 101.
 
Your body needs energy even when at rest or sleeping. Energy is required to breath, circulate blood, digest and power organs. The calories needed for these basic tasks is your ‘basal metabolic rate’. And this is determined by your age, sex and body composition. While you can’t change your sex and age, you can change your body composition.
 
To raise metabolism we must focus on body composition. Here are 4 ways to increase metabolism through body composition.
 
Studies show that caffeine increases metabolism for up to three hours after consumption. It also reduces fat oxidation. Though this is good news, it’s not license to go overboard on coffee. Too much caffeine can have the opposite effect by taxing the adrenals. If you can’t feel the effects of caffeine it means you’re over caffeinated.
 
Sleep deprivation will tank your metabolism because it decreases your body’s ability to balance blood sugar levels and increases appetite. The less you sleep, the more you will crave serotonin-boosting carbs. Lack of sleep also increases the belly-fat storing hormone, cortisol.
 
So while sleeping more than you need to will not boost metabolism, not getting enough shuteye will slow it down. Shutting off blue lights (TV, phones, computer screens) 30 minutes before bed will also increase sleep quality by regulating melatonin.
 
This is most surprising for most people. We associate weight loss with eating less, but in reality the body compensates for lower calorie diets by slowing down metabolism. This is a brilliant survival strategy; the body becomes more efficient on less fuel. But it’s not great for weight loss because some people can actually gain weight while dieting, especially post-diet, when normal eating resumes.
 
Eating regularly tells your body that food is plentiful and abundant so it doesn’t need to go into conservation mode and is more likely to burn fat for fuel.
 
When you understand that eating actually speeds up metabolism, it can change your relationship with food and help you ditch low calorie dieting.
 
Choosing the right foods to eat is the key to weight loss, not starvation. Protein is one of the best foods to fuel metabolism.
 
Exercise is a known metabolism booster but it’s important to pick the right type. Focus on building muscle because muscles raises metabolism by burning more calories. And with more lean muscle you can eat more, which raises your metabolism further.
 
Cardio workouts may burn calories but when the exercise stops, so does the calorie burning.
 
Resistance training and high intensity interval training (HIIT) are much better at boosting metabolism. Resistance training increases lean muscle mass and tone, which elevates metabolism while at rest. Resistance training means exercising muscles using opposing forces like dumb bells, resistance bands or your own body weight.
 
HITT uses short, intense burst of activity to spike heart rate. It creates post exercise oxygen consumption, also called ‘after burn’, which raises calorie burn for up to 30 hours post exercise.
 
So don’t blame your hormones for weight gain after 40, focus instead on boosting your metabolism in these 4 ways.
 
 
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Matching Your Food Fitness to Female Physiology

 

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Diet soda effects on health

desk 1492258 640Ironically diet soda doesn’t do what people expect it to do. It’s neither a healthier option than regular soda, nor does it help people lose weight, according to researchers at Purdue University.
 
After studying the effects of drinking diet soda researcher believe that drinks with artificial sweeteners should have the same warning from health officials as their sugary counterparts.
 
Beverages are becoming a political issue, as government officials look into regulating and taxing sodas and other sugary drinks to limit their consumption. Diet sodas should be regulated alongside regular ones as science points out that they are just as unhealthy.
 
According to a 2009 study in the journal Diabetes Care, people who drink diet soda are twice as likely to develop metabolic syndrome and type 2 diabetes. Artificial sweeteners have been found to alter both gut microbes and the brain gut connection, which in turn affects metabolism.
 
When researchers fed mice zero-calorie sweeteners found in these drinks, including saccharin, aspartame and sucralose, they developed glucose intolerance.
 
Also people who drink diet soda tend to over eat because it confuses the body’s ability to manage calories. Not only do they become hungry but also thirsty for more diet soda.
 
Diet soda consumption has also been linked to depression and kidney damage. Drinking four or more cans of diet soda per day increases the risk of depression by 30 percent. And it’s not the caffeine that’s the issue because people who drink 4 cups of coffee have a 10 percent lower chance of developing depression.
 
The combination of caffeine and artificial sweeteners, like aspartame, in some sodas create a short addictive high similar to that of cocaine. And is just as likely to over stimulate your brain.
 
Diet soda also reduces kidney function by 30 percent. And daily diet soda consumption has been linked to cardiovascular disease by researchers from the University of Miami and Columbia University. A study that followed 2,000 diet soda drinkers showed a higher likelihood of dying from cardiovascular disease.
 
Here’s another surprising fact about consuming both regular and diet soda, it increases risk of developing asthma and chronic obstructive pulmonary disease (COPD). And the more soda a person drinks, the higher the risk. An Australian study found that 13.3 people with asthma and 15.6 people with COPD drink 2 diet sodas a day.
 
Aspartame in particular is damaging to the brain because it chips away at its protective antioxidant defense system. It is no wonder that Aspartame is linked to brain-centered diseases like epilepsy, brain tumors, Alzheimers, ADHD and depression.
 
And it comes as no surprise to anyone, that both diet and regular soda have a negative effect on teeth. They are nearly as corrosive to dental enamel as battery acid.
 
So the next time you think about drinking a diet soda because it’s healthier or better for your weight, think again. Go for a glass of water, a less sugary drink or if you want something fizzy, a probiotic rich Kombucha.
 
A full body cleanse can eliminate the toxins from artificial sweeteners and help significantly reduce sugar cravings for soda.
 
The 21-Day Body makeover focuses on balancing blood sugar with protein and whole food nutrition so you don’t have energy dips and the need for something sweet to keep you going.
 
Some of the things that also off set the craving for sweet is indulging in sour foods like lemon water and fermented foods.
 
After 21 Days most people’s taste for sugar will change. The less sugar you eat the less you crave it. And even diet soda’s will begin to taste too sweet.
 
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What is metabolism?

basal 1079177 640Having a quick and efficient metabolism is the key to weight loss. Contrary to popular belief, eating a very low calorie diet will actually slow down metabolism and stymie the weight loss process. While eating regular, well-portioned, whole food meals can actually boost metabolism.
 
So what exactly is metabolism?
 
Simply put, metabolism is body’s process of converting food and beverages into energy. The metabolic process, of course, is complex but understanding it is not. But first, we have to bust a few metabolism myths.
 
When you eat more calories than needed for basic energy, exercise and daily tasks, the excess is stored as fat to use later. But in modern life, we don’t have food shortages, so most people rarely call upon stored fat to provide fuel. Instead we just carry around those emergency rations as belly or thigh fat.
 
Many people blame their excess fat on a slow metabolism, but actually, metabolic speed can be changed with some effort. So the good news is that we have some control over the speed and function of our metabolism.
 
While metabolism directly influences energy needs, diet and movement influence metabolism. Lifestyle effects weight more than anything else.
 
So here’s some metabolism 101.
 
Your body needs energy even when at rest or sleeping. Energy is required to breath, circulate blood, digest and power organs. The calories needed for these basic tasks is your ‘basal metabolic rate’. And this is determined by your age, sex and body composition. While you can’t change your sex and age, you can change your body composition.
 
To raise metabolism we must focus on body composition. Here are 4 ways to increase metabolism through body composition.
 
Studies show that caffeine increases metabolism for up to three hours after consumption. It also reduces fat oxidation. Though this is good news, it’s not license to go overboard on coffee. Too much caffeine can have the opposite effect by taxing the adrenals. If you can’t feel the effects of caffeine it means you’re over caffeinated.
 
Sleep deprivation will tank your metabolism because it decreases your body’s ability to balance blood sugar levels and increases appetite. The less you sleep, the more you will crave serotonin-boosting carbs. Lack of sleep also increases the belly-fat storing hormone, cortisol.
 
So while sleeping more than you need to will not boost metabolism, not getting enough shuteye will slow it down. Shutting off blue lights (TV, phones, computer screens) 30 minutes before bed will also increase sleep quality by regulating melatonin.
This is most surprising for most people. We associate weight loss with eating less, but in reality the body compensates for lower calorie diets by slowing down metabolism. This is a brilliant survival strategy; the body becomes more efficient on less fuel. But it’s not great for weight loss because some people can actually gain weight while dieting, especially post-diet, when normal eating resumes.
 
Eating regularly tells your body that food is plentiful and abundant so it doesn’t need to go into conservation mode and is more likely to burn fat for fuel.
 
When you understand that eating actually speeds up metabolism, it can change your relationship with food and help you ditch low calorie dieting.
 
Choosing the right foods to eat is the key to weight loss, not starvation. Protein is one of the best foods to fuel metabolism.
 
Exercise is a known metabolism booster but it’s important to pick the right type. Focus on building muscle because muscles raises metabolism by burning more calories. And with more lean muscle you can eat more, which raises your metabolism further.
 
Cardio workouts may burn calories but when the exercise stops, so does the calorie burning.
 
Resistance training and high intensity interval training (HIIT) are much better at boosting metabolism. Resistance training increases lean muscle mass and tone, which elevates metabolism while at rest. Resistance training means exercising muscles using opposing forces like dumb bells, resistance bands or your own body weight.
 
HITT uses short, intense burst of activity to spike heart rate. It creates post exercise oxygen consumption, also called ‘after burn’, which raises calorie burn for up to 30 hours post exercise.

So don’t blame your hormones for weight gain after 40, focus instead on boosting your metabolism in these 4 ways.
 
Give your metabolism a boost by using our Total Body Makeover program.
 
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Embrace your curves

Here’s a reason to embrace your curves. Oxford University recently did a research study on behinds and found that big butts are healthy butts!

The study revealed that women with bigger behinds have lower cholesterol, as well as an excess of heart healthy omega 3 fats, which also help brain development. That means that people with bigger behinds are less likely to develop cardiovascular diseases and dementia.

While cultural norms may promote thinner bottoms for aesthetic reasons, from a health perspective, women with larger behinds tend to be smarter and healthier.
 
So let’s put these findings in context.
 
When it comes to body composition, a moderate amount of fat concentrated in the butt, hips and thighs won’t adversely affect health.
 
Women are born with a tendency to store fat in different areas of the body.
 
Pear shapes tend store fat in the lower half of their body, the butt and legs. Hourglass shapes tend to store fat in their breasts, butt and legs. And lastly, apple shapes store fat in their tummy. Of the three types, apple shapes are the ones who need to be concerned about their weight. Decreasing belly fat will make the most difference in protecting their health.
 
Research shows that people with apple-shaped bodies, that store fat in their middle, face more health risks than those with pear-shaped bodies, who carry more weight in their lower half. Belly fat is often associated with higher cholesterol and susceptibility to fatty liver disease and cirrhosis. Belly fat also affects blood sugar stability.
 
Fat that is stored around the tummy is more readily converted into energy when needed than fat around the hips and butt, and this raises cholesterol. Conversely, more fat around your bottom and less around your waist usually means lower cholesterol.
 
Belly fat is a marker of visceral fat, which is stored around organs such as the liver, pancreas and intestines. It has greater blood flow and more receptors to cortisol, a stress hormone produced by the adrenals. The fat stored in the hips and buttocks is peripheral fat, which does not affect the stress response like visceral fat does.
 
The greater the number of cortisol receptors, the more sensitive the visceral fat tissue is to cortisol. This heightened sensitivity to cortisol stimulates fat cells to further increase in size.
 
Hip to waist ratio (WHR) is a way doctors calculate obesity and the risk of conditions caused by obesity. Just like it sounds, WHR measures the ratio of the circumference of the hips to the waist. The waist measurement is divided by hip measurement to get the WHR number. A lower number is considered healthier and a higher WHR is associated with increased risk of health issues.
 
WHR is also used by doctors as an indicator of health and probability of developing serious health conditions. WHR also correlates with fertility and is found to be a more efficient predictor of mortality in older people (over 75 years of age) than waist circumference or BMI.
 
One of the best ways to lose belly fat is to stop eating sugar and refined carbs. Doing a real food cleanse like the 21 Day Body Makeover is another great way to lose belly fat, stabilize blood sugar, balance cortisol production and improves liver function.
 
So flaunt that healthy butt and embrace your curves as you work towards losing the fat that really matters.
 
 
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