10 Steps To A Better Metabolism

Are you sluggish and low on energy? Do you feel like you work and work toward your weight loss goal and never seem to make any dramatic improvement?

You could be suffering from a slow metabolism. Even though you may have a slow metabolism, it does not have to destroy your weight loss efforts. You can dramatically improve your metabolism, and boost your energy levels without taking supplements.

Your metabolism simply refers to the conversion of food to usable energy by the body. It is the biological process, by which energy is extracted from food, and the net result is how fast or slowly the body burns those calories.

A few steps you can take to improve your metabolism naturally are:




Drink Water – Water is great to drink and you should be drinking a minimum of 8 to 10, glasses daily, of course, more is better. It will help increase your metabolism and flush out sodium, toxins, and fat. Drinking water before meals will fill your stomach so you feel full and prevent overeating. Avoid excess colas, coffee, teas, and sugary juices. Caffeine will dehydrate you, and the sugar will do more damage than good in the long-run.




Eat Every Three Hours – Eat a small balanced meal every three hours, including snacks. Meals and snacks should be balanced, meaning they should contain a complete protein, carbohydrates, as well as natural fat. Failure to eat consistently can lead to a slower metabolism and fat storage. Also, skipping meals slows down your metabolism. To ignite fat loss you need to be consuming the right foods in a balanced manner throughout the day.

Don't Skip Breakfast – Breakfast is the most important meal of the day because it gets your metabolism running in high gear. You wouldn't drive your car to work on an empty tank, and you shouldn't start your day without adequate nourishment. Your first meal sets your metabolism for the day and keeps it going, as long as you eat every three hours. If you get up early and eat a late breakfast, you miss out on several hours of burning calories.

Don't Fear Fat – Fat has developed a bad reputation. Many people think fat makes you fat. This is false. The type of fat and how much fat you eat impacts your body fat composition. Fat is needed by the body. Those who follow a very low-fat diet have a harder time ridding their body of fat. Choose natural healthy fats such as olive oil, avocados, various nuts, flax, and natural peanut butter to receive your necessary fats.

Omit Trans Fat – Trans fat is the bad fat, the cause of weight gain, low energy, depression, cancer, and heart disease. You will never get the body you desire by eating "healthy" fast food, frozen dinners, and other processed choices. If it's man-made, it's not the best choice, and will halt fat loss endeavors. Eat the foods Mother Nature has provided to meet your fat loss goals.

Be Active Daily – Stay active at least six days a week. Take the stairs when possible or park further out to get that little bit of extra movement to keep the heart and lungs working optimally. The more movement you get daily, the better you will feel overall.

Do Cardiovascular Exercise – Cardio exercise is necessary for heart and lung health. It also burns calories. Doing cardio first thing in the morning on an empty stomach can tap into fat stores, and keep your body burning calories at a high rate for about an hour after cardio is finished. If you fail to eat adequately daily, first morning cardio on an empty stomach can work against you. Doing morning cardio on a very low-calorie diet can burn muscle. Another good time to incorporate cardio is in the evening after your last meal. This allows you to burn calories so you are not sleeping on them. You do not have to implement a morning and evening session, choose one or the other or cycle between the two to prevent staleness and boredom.

HIIT It – Blend some High-Intensity Interval Training (HIIT) into your cardiovascular program from time to time to give your body and metabolism a good shock. The body is programmed for adaptation. Therefore, doing the same cardio format day in and day out can become stale really fast. Take one or two days a week and implement some HIIT to give the body an added shock.

HIIT is basically alternating low intensity and moderate to high-intensity cardio training.  For example, a 20 minute HIIT session would look similar to this:

Minute 1 and 2 – Low Intensity (Walking) Minute 3 and 4 – High Intensity (Light jogging or running) Minute 5 and 6 – Low-Intensity Minute 7 and 8 – High Intensity and so on…

Weight Train – Resistance training builds muscle, which is metabolically active tissue. The more muscle you acquire, the faster your metabolism will be.  Adding more lean muscle tissue to your body will put curves in the right places and allow you to eat more calories a day.

Listen to Your Body – Killing yourself with workouts is just as dangerous as not working out at all. Listen to your body and get proper rest. Don't train if you are ill, still sore from the previous workout, or just simply too tired. Training in such a state can cause more problems than it solves.

If any of the above fails to prove results in 4 to 6 weeks, there could be an underlying problem, such as a food allergy, sluggish thyroid, hormonal imbalance, toxins, parasites, etc. If so, I recommend seeking a physician.

That is it for today. Until next time, Stay Safe & Stay Healthy.

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8 Reasons To Lose Weight

Obesity is the second leading cause of death after smoking. It is associated with an increased mortality rate of all ages including children. Losing weight though commercialized is still to your benefit if you carry more weight than you should. 

Obesity and Overweight are terms often used interchangeably. However, technically they refer to two different things. 

Being overweight technically means excess body mass. This includes all the body tissues. Obesity, on the other hand, refers explicitly to excess body fat e.g. a professional heavyweight bodybuilder is overweight because of excess muscles but is not obese. 

Obesity is what should concern you. Losing weight is no longer an issue you can afford to procrastinate, and probably a good health scare is in order.

Reason #1 To Lose Weight

Diabetes: It is well known that 80 -90% of type-two-diabetes patients are overweight. Diabetes is the third leading cause of death in the U.S., as well as the leading cause of adult blindness in the world. One of the direct causes of obesity is eating the wrong foods. Some of these wrong foods include high glycemic foods. High glycemic foods are energy-dense foods that quickly increase the level of blood glucose in your body after being eaten. This results in the body reserving the unnecessarily high glucose/energy into fat. This makes losing weight very difficult.

Releasing a hormone called insulin does this. Type-Two-diabetes occurs because the body cannot produce enough insulin to remove the excess blood glucose and store it as body fat. This will occur after straining insulin production for some time. And that’s how you end up being fat and diabetic. 

Reason #2 To Lose Weight

Stroke: Obesity is associated with arteriosclerosis, the build-up of fatty deposits in the arteries throughout your body. This makes them narrow slowing blood flow and among other things increases the risk of blood clotting. Arteries at risk include those supplying blood to the brain. If clotting occurs due to a narrowed artery, it blocks the blood supply to an area of the brain resulting in stroke. Losing weight reduces this risk. 

Reason #3 To Lose Weight

Cancer: The World Health Organization (WHO) estimates between 25% - 33% of cancer worldwide are overweight and physical inactivity related. Body fat evidently promotes higher levels of insulin production and excess estrogen, a hormone. Both insulin and estrogen accelerate cell division.

As research has indicated, the faster cells duplicate the more they increase the chances of cancerous cell development. The situation is further complicated as the rapid cell division caused by the excess hormones lead also to rapid cell reproduction of the one cancerous cell, hence cancer starts to develop actively. In addition fat cells tend to keep carcinogenic i.e. cancer-causing agents, trapped in the body which increases the chances of developing cancer. 

Types of cancers you will be at high risk to get include:

Breast Cancer- affecting the breast possibly in both men and women. 

Colorectal Cancer- affecting the colon and rectum. 

Prostate Cancer- affecting the prostate gland in men. 

Endometrial Cancer- affecting the uterus. 

Esophageal Cancer- affecting the esophagus. 

Renal Cell Cancer- the cancer of the kidney, etc.

Reason #4 To Lose Weight

Respiratory Problems: Obesity causes the lungs to “become smaller” in size and the chest wall to become heavier to lift in the process of breathing in. The most common respiratory problem is sleep apnea. Sleep apnea is a condition where an individual stops breathing for some time while asleep. A soft tissue in the throat collapses around the airway. For the severely obese sleep apnea may get more complicated with hypoventilation. Hypoventilation is an accumulation of toxic levels of carbon dioxide (the gas we breathe out) in the blood, due to inadequate breathing. Losing weight would be the only permanent safe and healthy solution to sleep apnea. 

Reason #5 To Lose Weight
Urinary Incontinence: This is the involuntary release of urine. Being overweight can contribute to urinary incontinence. A heavy abdomen due to body fat deposits may cause a valve in the bladder to be weakened. The weight also exerts pressure on the bladder to push urine out. This results in leakage of urine when coughing, sneezing or laughing. This is because of a slight relaxation of the bladder valve that normally would not result in leakage. It can even result in bed wetting at night. This particular problem can be a very effective motivator to lose weight. 

Reason #6 To Lose Weight

Varicose Veins: Also known as Venous Stratis Disease. The leg and thigh muscles assist the heart in blood circulation just like most large muscles in the body. They are involved in pumping blood against gravity back to the heart with the help of valves that close to avoid a backward flow. Pressure as a result of a large abdomen may increase the workload on the valves eventually causing damage. Damaged valves then allow for blood to back up, due to gravity, causing high pressure in these veins leading to swelling, thickening of skin and skin ulcers. 

Reason #7 To Lose Weight 

High Blood Pressure: The BMI (Body Mass Index) and age together are the strongest indicator of risk of hypertension or high blood pressure. At least a third of hypertension is related to obesity. 

Reason #8 To Lose Weight

Other Diseases: Other diseases which MAY occur as a result of being overweight include

• Gout 
• Coronary Heart Disease 
• Lower Back Pains 
• Osteoarthritis 
• Rheumatoid Arthritis 
• Gall Stones 
• Pregnancy disorders such as
• Neural Tube Defect 
• Prenatal Mortality 
• Maternal Hypertension
• Gestational Diabetes 
• Impaired Immune Response 
• Liver Disease 
• Pancreatitis 
• Bad Body Smell 
• Depression 

Research shows that modest weight loss of even 10 pounds, significantly reduces the risk of developing these diseases. Weight loss is, in fact, a challenge taken by many every year. 

Unfortunately many fail in this healthy endeavor, all because of one thing; they lack proper information on effective weight loss. Effective weight loss is permanent. 

Weight Loss Is Serious

Your Life Depends On It

I hope this helps some of you out.

Effort Brings Change