- Description
Introduction
Having a ‘slow metabolism’ is an oft-used or heard phrase whenever difficulty in weight management is spoken about. Because of this, most people have an abstract understanding of what metabolism is, and what it means to have a fast or slow one.
However, many would have trouble accurately defining or explaining what metabolism is, and does. Metabolism affects far more than preventing unwanted weight gain, although its effects in this area are certainly important to everyone.
This eBook explains in an easily understood manner what metabolism is and how critical it is to our whole body functioning. It also explains how metabolic rate does affect weight gain and loss, as well as fat accumulation.
There are chapters on the effects of diet on metabolism, including high protein and low carb dietary effects.
Included are practical suggestions for helping increase your metabolic rate – often referred to as ‘boosting your metabolism’ through natural and safe means.
Table Of Contents
Understanding Your Metabolism
Understanding Your Metabolism ……………………………………………………………. 2
Disclaimer ……………………………………………………………………………………………. 5
Introduction …………………………………………………………………………………………. 6
Metabolism and Metabolic Rate ……………………………………………………………… 7
Basal Metabolic Rate (BMR) ………………………………………………………………….. 8
Measuring BMR ……………………………………………………………………………………. 8
Formula for Calculating BMR ………………………………………………………………… 9
For Men ………………………………………………………………………………………………. 9
For Women ………………………………………………………………………………………….. 9
Factors to Consider in Calculating Your BMR ………………………………………….. 9
How Does Metabolism Affect Weight Loss? ……………………………………………. 11
Metabolism and Your Age …………………………………………………………………….. 11
Metabolism and Physical Activity…………………………………………………………… 11
How Basal Metabolic Rate Affects Weight Loss ………………………………………. 13
Increase Basal Metabolic Rate By Exercising ………………………………………….. 13
Medical Conditions Can Affect Your Metabolism ……………………………………. 13
How Caloric Consumption Affects Your Metabolism ………………………………. 14
Boost Your Metabolism to Lose Weight …………………………………………………. 15
Know Your BMR (Basal Metabolic Rate) ……………………………………………….. 15
Keep Your Blood Sugar in Check …………………………………………………………… 15
Gain More Muscle ………………………………………………………………………………. 17
Increase Activity …………………………………………………………………………………. 17
How Does the Thyroid Affect Metabolism? ……………………………………………. 18
What Is the Thyroid?……………………………………………………………………………. 19
Thyroid Hormone Imbalances ……………………………………………………………… 20
Low Carb Diets and Your Metabolism …………………………………………………… 21
How Carbohydrates Affect Weight Gain ………………………………………………… 21
How Does a Low-Carb Diet Influence My Metabolism? ………………………….. 22
Protein and Fat …………………………………………………………………………………… 23
High Protein Diets and Your Metabolism ……………………………………………… 25
How High Protein Levels Affect Your Metabolism, and Your Health ……….. 25
Is More Protein Better? ………………………………………………………………………. 26
Stop Feeling Sluggish and Boost Your Metabolism ………………………………… 28
Get Plenty of Quality Sleep ………………………………………………………………….. 29
Exercise Regularly ……………………………………………………………………………… 29
Check Your Thyroid Function ……………………………………………………………… 29
Work Out in The Morning …………………………………………………………………… 30
Stop Drinking Sugary Beverages ………………………………………………………….. 30
Maintain Healthy Gut Flora …………………………………………………………………. 31
Eat the Right Foods to Boost Your Metabolism ……………………………………… 31
Don’t Skimp on Water ………………………………………………………………………… 31
Control Your Metabolic Rate – Boost Your Metabolism ………………………….. 32
Rev Up Your Workout Routine ……………………………………………………………. 33
Eat a Healthy Breakfast ………………………………………………………………………. 33
Keep Stress Levels In Check ………………………………………………………………… 33
Stick to Nutritious Organic Foods ………………………………………………………… 34
Eat Plenty of Protein Foods …………………………………………………………………. 34
Metabolism Boosting Foods ………………………………………………………………… 35
Beans ………………………………………………………………………………………………… 36
Bone Broth ………………………………………………………………………………………… 36
Peppers ……………………………………………………………………………………………… 36
Egg Whites ………………………………………………………………………………………… 36
Yoghurt …………………………………………………………………………………………….. 37
Apples ………………………………………………………………………………………………. 37
Seaweed ……………………………………………………………………………………………. 37
Lifestyle Tips to Beat Middle Age Spread ……………………………………………… 38
Keep Your Portion Sizes In Check ……………………………………………………….. 38
Rethink Your Daily Diet ……………………………………………………………………… 39
Reduce Stress and Reduce Your Waistline ……………………………………………. 39
Stay Active ………………………………………………………………………………………… 40
Get Quality Sleep Every Night …………………………………………………………….. 40
Avoid Sitting All Day Long ………………………………………………………………….. 40
Conclusion ………………………………………………………………………………………… 41