Exercise and eating a clean diet go hand and hand. How you look is 80% of what your diet entails, 10% is from genetics and 10% is from exercise.
A "Calorie" is a nutrition reference, it is the most common term of measurement of the energy in the foods. 1 lb is equivalent to 3,500 calories. When you gain 1 lb. at anytime, you have eaten an additional 3,500 over and above your regular diet. In order to lose 1lb., you need to create a deficit of 500 calories per day for 7 days to lose 1 lb.
Boosting Metabolism to Lose Weight
Metabolism refers to the way the body uses energy (measured in calories). The body uses calories in three ways: 1. To sustain vital body functions like breathing, heart rate, waste removal, cell growth and cell repair, even when at rest (amazingly, all this accounts for up to 75% of the calories you burn daily); 2. for physical activity and 3. for digestion and absorption of food, which uses about 10% of a day's calories.
The speed at which the body burns calories when at rest is called your resting metabolic rate (RMR). Everyone's RMR differs and may in part be genetically determined. Some lucky people really do have a higher metabolic rate than others and therefore burn more calories even doing nothing. The only way to know your RMR is to have a health and fitness professional measure it, such as with a hand-held device called BodyGem, for example, it measures oxygen consumption, which reflects the rate at which your body burns calories. Cutting calories below your RMR is not smart, because your body then shifts into starvation mode, lowering your metabolic rate even more. If you are eating less, it can actually be harder to lose weight, because your body is fighting to conserve the energy it has stored in body fat.
People who exercise regularly burn more calories and have more muscle mass than those who are less active. Strength training slows the inevitable muscle loss associated with aging, which helps boost metabolism.
Activity:
Aerobic and resistance exercise increase metabolism not only while you're exercising, but for several hours afterwards as well. High-intensity resistance training may have the greatest effect on metabolic rate post exercise.
Sleeping:
How long you sleep may affect hormones that regulate appetite and body weight. Sleeping only 4-5 hours a night instead of the recommended 7-8 alters levels of the appetite-regulating hormones leptin and ghrelin, leading to increased appetite.
Carbs vs. Protein:
A recent review of studies found that there were evidence of a very slight metabolic advantage for high-protein diets. Protein increases satiety, helping dieters stick to low-calorie diets. Protein may slightly blunt the fall in resting metabolism that occurs with weight loss. Still, what matters most is calories. The bottom line to weight loss is still how much people cut calories and how much they exercise, not be changing the percentage of carbs, protein or fat in their diets.
Ways to Raise Your Metabolism:
-Do 30 min or more of aerobic activity at least 4-5 times a week. Try brisk walking, biking or dancing to burn calories and get your heart pumping.
-Strength-train 3 times a week to increase your lean muscle and the rate at which your body burns calories.
-Don't wait more than 5 hours between meals (except at night). Skipping meals can slow your metabolism and deprive you of needed energy.
-Eat breakfast to wake up your metabolism after a night's sleep. Having breakfast gives you energy and helps prevent overeating at your next meal.
Nutrition Basics
There are six classes on nutrients, divided into macronutrients, those you need in large amounts, and micronutrients, those you need in small amounts. Macronutrients that supply the energy for the body are, carbohydrates, proteins and fats. Other macronutrients include water and fiber, but they provide no energy or calories. The micronutrients, vitamin and minerals, supply support for systems and contain no energy.
Carbohydrates
There are 4 calories per gram in carbohydrates. They are broken into simple and complex and are the body's most immediate source of fuel. It is faster than protein or fats at getting energy to the body.
Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly. Certain simple carbohydrate foods can cause extreme surges in blood sugar levels, which also increases insulin release. They can elevate appetite and the risk of excess fat storage.
Complex carbohydrates (also referred to as starch) are made up of many sugar units and are found in both natural (brown rice) and refined (white bread) form. The are structurally more complex and take longer to be broken down and digested. Complex Carb foods will enter the blood stream slower and trigger a small rise in insulin levels, which will stabilize the appetite and this will result in fewer carbs that will be stored as fat. Whole Grain carbs found the following: brown rice, whole wheat pasta and bran cereals are digested slowly. They also contain vitamins, minerals and fiber which are all very healthy. Fiber, vegetables, fruits and beans which are carbohydrates also have many important functions for our bodies.
An example of a simple carbohydrates are: cookies, ice cream, candy, soft drinks and potato chips. An example of complex carbohydrates are: fruits, vegetables, beans and whole wheat bread products.
Proteins
Proteins primary function in the body is the growth and repair of tissues. There are 4 calories per gram in protein. An example of lean protein are: chicken, fish, egg whites, a handful of nuts, and 2 tablespoons of peanut butter.
Fats
There are 9 calories per gram in fat. Fat is an excellent source of energy. Fat protects, insulates and is stored in the body. They are a part of every cell membrane. Fat is needed to manufacture hormones.
There are two types of fat:
Saturated and Unsaturated Fat
Unsaturated fats come in two forms, mono, and poly unsaturated. They each come from the number of double bonds they possess. Mono unsaturated are known as Omega 3 fatty acids and are liquid at room temperature and have one double bond. Poly unsaturated are known as Omega 6 fatty acid and also are liquid at room temperature, but have more than one double bond.
The amount of fat in your blood system has a determining effect on the health of your cardiovascular system. Cholesterol is the total amount of fat in the system. Triglycerides are the main storage form of the fatty acids.
Foods that Aggravate Stress
Sugar: When you're under stress, you might notice an increased craving for carbohydrates. Sugary foods may provide an intitial surge of energy, but the surge is typically followed by a crash, which then creates another vicious cycle of carb craving. Sugar will cause your energy level to rise and fall and will trigger a spike in the insulin production. To keep your blood sugar from rising too high, the pancreas releases the hormone insulin. However, certain fat cells in your belly are particularly sensitive to excess insulin, which can result in fat gain in the abdominal region. A high percentage of body fat anywhere in the body is unhealthy, but those with a high concentration of abdominal fat are at an expecially elevated risk for heart disease, type 2 diabets, hypertension and some cancers.
Caffeine: A daily cup of coffee is fine for most adults, but too much - and that quantity varies from person to person can inhibit mineral absorption, which increases inflammation and stress response in the body. Caffeine can often be safely used in small quantities to promote alertness and focus, but don't forget it is a drug with toxic effects. Caffeine use is associated with panic and anxiety disorders, sleep disruption, intensified PMS and fibrocystic breast disease in women, as well as an increased workload on the liver.
Alcohol: Some studies have suggested that five ounces of red wine per day may have cardio-protective benefits by preventing artery damage. However, consuming more than the recommended one-drink maximum for women and two for men put forth jointly by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services can be toxic, especially to the brain and liver. Alcohol acts as a depressant, slowing normal body functions. It puts tremendous stress on the liver as the liver tries to break down the alcohol to rid it from the body. And since the metabolic functions are being monopolized by the alcohol, there aren't enough resources available to properly digest other calories from food. Excess alcohol can also destroy important vitamins and minerals such as calcium, potassium, magnesium and B vitamins. It is not an energy source because it has no energy to give, just an empty calorie source. Alcohol has 7 calories per gram.
| 
