In my last blog, I talked about how to kickstart your metabolism by adding bursts of exercise or "interval" training. Hopefully you have given this a try because it is a fantastic way to increase the calorie burn. Let's switch gears and look at the nutrition-side of metabolism.
If you are like a lot people who are trying to lose weight, one of the first things you think of doing is cutting your calorie intake. In other words, you restrict how much food you eat. For the most part, that is a good first step. Americans are chronic "over-eaters"...our plates are much larger than they were 20 years ago and portion sizes in restaurants border on ridiculous. So starting with reducing the amount of food you eat is probably going to help bring the number on the scale down. However, how much do you cut back? Do you know where to start? First place to start is to know exactly how much you eat. Create a food journal and for one week, log down everything that goes in your mouth (both food and drink) and try to be somewhat accurate on portion sizes. I'm not saying you have to get out a measuring cup and a food scale, but be realistic. If you have pasta for dinner, approximate how many cups you have in your bowl. Liquids are just as important because a lot of American's daily calories come from drinks (i.e., soda, energy drinks, etc.).
So you have your food journal...now what? If you have access to a nutritional specialist (such as here at PROMATx Health Club), make an appointment to review your food journal. If not, there are plenty of free websites that help to track calories. Once you have an understanding of how many calories you eat in a day, now it's time to think about a reduction. There is a science behind how many calories you need in a day to sustain life. When you add physical activity to your daily routine, that number will increase. Working with a nutritional specialist or on a reputable website, determine how many calories you should consume to meet the basic needs of life (breathing, moving, metabolism, etc.) and provide enough energy for your physical activity. It's also based on your age and gender. Once you find out how many calories you should be eating, look back to your food journal. Remember a little bit of leg work goes a long way! Don't let these steps deter you from losing weight!!
Lose weight the smart way. It may have taken you years to put on the extra weight, so don't expect it to all come off in a short period of time. Also, don't fall into the trap of severely restricting your food intake. If you don't consume enough calories your body goes into "protective" mode and not only stores calories for later use but also begins to break down muscle tissue for energy. Losing muscle equates to slower metabolism...slower metabolism equates to weight gain. It's a vicious cycle. Finally, don't skip meals. Eat smaller, more frequent meals to keep your metabolism working constantly throughout the day. Your body will thank you for this, especially if you are physically active.
Kickstart your metabolism by adding bursts of high intensity activity in your exercise routine. Kickstart your metabolism by fueling your body with the nutrients it needs and craves. Kickstart your metabolism by eating more often throughout the day. Kickstart your metabolism so you can finally lose the weight and put your body on the road to recovery.
Need additional help? Take time out of your day and come in to PROMATx Health Club. Sit down with a fitness professional and nutrition specialist and learn what it will take for you to be successful. What works for others may not work for you so develop a plan that is specific to your needs. Get started today!!!
No comments:
Post a Comment