Are you one of those people who appear to eat very little yet find it hard to manage your weight?
When you eat light or miss out meals during the day and then splurge at night, you’re giving your body too much at one time and not enough at others.
On this plan, you’re going to eat a lot – and still lose weight. You’re not going to calculate a single calorie or fat gram. Instead, you’re going to rotate what you’re eating throughout each week in a proven plan designed to set your metabolism on fire.
Phase I : Lots of carbs and fruits
Phase II : Lots of proteins and veggies
Phase III : All of the above, plus healthy fats and oils
By keeping your metabolism guessing, you’ll get it working faster. You’ll see the weight fall off, your cholesterol drop, your blood sugar stabilise, your energy increase, your sleep improve, and your stress dramatically reduce. All thanks to the miraculous command of real, delicious, enjoyable food!
How to increase your metabolism
If you constantly try to lose weight, you can already blame your slow metabolism. Conversely, if you are struggling with being overweight, you may come to the conclusion that you have a super-fast metabolism that allows you to eat anything you want without gaining a pound. Either way, the term “metabolism” describes the extent to which your body burns food as fuel. Likewise, because metabolism influences the degree of calorie burn, this will affect how quickly your body gains or loses weight.
Let us examine today the factors that determine our metabolism or the speed at which we burn calories (the so-called metabolism) and various ways to speed up the metabolism. First of all, we must mention factors that are beyond our control.
- Age: after the age of 40, metabolism will naturally slow down by around 5% per decade; therefore, to maintain the weight, you should consume fewer calories.
- Gender also plays a role in the speed of metabolism; Men usually burn more calories than women.
Metabolism Boosting Tips:
1. Eat Breakfast! Begin your metabolism and day off right by generous ‘fuel for the fire’! Your metabolism wants to start burning initial thing in the morning. If b-fast is skipped, our body begins to hold onto calories and actually slows metabolism! Thus, skip breakfast is the ideal way to gain weight; so make breakfast a priority within 2 hours of waking.
2. Build muscle mass! You’ve probably heard that the muscle burns more calories than fat – that’s right. A pound of muscle burns about 6 calories a day compared to 2 calories a day for a pound of fat. Therefore, if you want your body to burn more calories, you build muscle mass better. Try to do resistance or strengthening exercises at least twice a week.
3. Get aerobics: this type of exercise increases your metabolism, especially during the hours after your workout. Interestingly, aerobic exercises burn more calories than resistance training. Therefore, aerobic exercise as a better way to accelerate metabolism in the short term and strength training (muscle building) is a better way to increase metabolism in the long term. Aim for high-intensity exercises such as spinning, jogging or a gradual lesson 2-3 times a week.
4. The source of protein with every meal: do you know that the protein needs more energy (about 25% more energy) to digest compared to fat and carbohydrates. That is why it is important to have one protein source with each meal (lean meat, dairy, nuts / seeds, legumes) to feel full until the next meal or snack. However, our body still needs carbohydrates (the main fuel source) to maintain metabolism! I would like to propose an apple-cheese series for a carbohydrate-protein snack to keep the metabolism constant.
“Protein needs more energy to burn, so eat protein in every meal to feel full!”
5. Limit simple sugars, such as refined products such as cookies, cookies, chips that have a limited nutritional value, no fibers, and that only serve to raise blood sugar levels after ingestion. When simple sugars are over-consumed, our bodies release hormone insulin to lower blood sugar levels. The production of insulin promotes the storage of fat, which, as we know, slows down metabolism! Is this correct? Instead, choose whole grains, such as brown rice, oats, barley, and quinoa, to provide fiber-filled fuel.