Melt Your Body Fat for Good!

Transcription

1 Melt Your Body Fat for Good! How to Boost Your Metabolism Naturally and Switch from Fat Storage to Fat Burning Before anything else, you must understand what is your metabolism s role in burning body fat and why it may be so low that all you eat is deposited as fat instead of burnt (metabolized) for energy. The metabolism is your body s fat furnace. It s the amount of energy (number of calories) your body burns throughout the day to maintain its muscular activity and vital functions while you move, breath, eat, think, sleep and so on. Any unused calories left from the amount you take in through food and drinks get stored as fat for later use. The slower your metabolic rate, the greater the fat storage, hence your weight gain. The main causes of a low metabolism are: Underactive thyroid (hypothyroidism) Yo-yo dieting Low physical activity and low muscle mass Shallow breathing Very low calorie diets (under 1,000 calories a day) Snaking on sugary foods and drinks (colas, cakes, donuts, chocolate, candy)

2 Below you will discover 6 tips to increase your metabolism naturally, as well as 10 powerful metabolic boosters. Six Tips to Boost Your Metabolism Naturally 1) Make sure you re not having an underactive thyroid talk to your doctor if you re experiencing these hypothyroidism symptoms. 2) Avoid very low calorie diets (don t go under 1,200 calories a day) and avoid skipping meals. Why? Because going without something to eat for over 3-4 hours greatly slows down your metabolism to conserve energy. Try to eat 3 small meals (approx. 300 calories each) and 2-3 healthy snacks ( calories each) daily. Healthy snacks ideas? Raw nuts, fresh fruits, fat-free yogurt separately or mixed together. 3) Avoid sugary foods, simple carbs, soft drinks, and alcohol. How do you stop your cravings for sweets? Sip at least 8 glasses of water throughout the day; for a great taste squeeze a thin lemon slice in your water. 4) Favor healthy, nutrientdense foods like non-starchy veggies, beans, whole-grain cereals, raw nuts and seeds, eggs, free range poultry (turkey, chicken), fish (salmon, mackerel, sardines), shellfish, shrimps. Favor broiling, steaming and stir-frying over frying and roasting. Copyright Page 2

3 5) Workout to build your lean muscle mass. Your muscle mass works like a furnace, burning calories and stored fat for energy. The more muscle mass you have, the higher your metabolic rate. For example, one pound of muscle burns times more calories than 1 pound of body fat. Any physical activity is great, but the optimum workout mix to burn fat and grow your muscle mass quickly is a mix of mild aerobics (brisk walking) for 30 min. 2-3 times a week PLUS strength training or calisthenics 3 times a week, in alternate days. 6) Oxygenate your body - deep, abdominal breathing makes you feel more energized and less stressed, resets your metabolism and switches your body s cells from storing fat to burning fat. With not enough oxygen your body can t possibly burn calories from food for energy; instead, it stores these calories for later use - as body fat. In contrast, when you breathe properly, fat-burning enzymes are activated and your body s cells receive the oxygen they need to process food, so your metabolism literally skyrockets. Five minutes of deep, abdominal breathing 3 times a day change your body s chemistry completely, so once you lose the extra weight you can then eat normally and never gain weight again. 10 Metabolism Boosters 1) Water to work effectively, the energy burning process of metabolism needs water. Studies show that drinking 80 ounces of water daily increases metabolic rate by up to 30%. Make sure you drink 8-10 eight-ounce glasses of water a day. Tea, healthy soups and smoothies count, but coffee and soft drinks do not. 2) Coffee the caffeine s role as a stimulant makes it an important metabolic booster. However, do not exceed 2-3 cups a day, or you risk experiencing side effects like irritability and jitters. Copyright Page 3

4 3) Green tea besides enhancing your mood, normalizing your blood pressure, reducing the formation of body fat cells, green tea helps curb your appetite by regulating your blood sugar levels. But equally important, green tea boosts your metabolism through increasing thermogenesis (body heat production). Drink 2-3 cups of green tea daily with the first one early in the morning to jumpstart your metabolism for the day. Because green tea is a stimulant, avoid drinking it 2-3 hours before bed time. 4) Lean protein beside its satiating effect, protein requires more energy to be digested than fat and carbs. Eating a high-protein diet will cause you to burn more than twice as many calories in the hours following your meal then eating a high carbohydrate diet. Best protein sources? Whey powder, beans, wild salmon, turkey and chicken breast. 5) Calcium because it increases thermogenesis, calcium creates a metabolism boost so your body burns fat faster. Try to eat 2-3 servings of unprocessed, low-fat dairy products daily - organic, fatfree cottage cheese, skim milk and yogurt have the best calcium/calorie ratio. Alternatively, use calcium supplements that contain magnesium in a 2:1 ratio. To increase calcium s absorption in your body, take these supplements together with vitamin C, avoid soft drinks (high in phosphorus, which causes the loss of calcium), and take a 15 min. sunbath (without sunscreen) 3 times per week. Do NOT use calcium supplements if you have (or had) kidney stones! Copyright Page 4

5 6) Apple cider vinegar - speeds up your metabolism and reduces your appetite. To increase your metabolic rate significantly so that weight loss is visible, take 2 teaspoons of apple cider vinegar mixed in a glass of water (or tomato juice), before every meal. 7) Almonds their essential fatty acids help raise your body s metabolism; however, don t overdo it because they re also high in calories. A handful of raw almonds daily are more than enough to do the trick. 8) Hot peppers - researchers found that capsaicin (a chemical found in jalapeno and cayenne peppers) speeds up your metabolism by as much as 25% for a few hours after eating hot peppers or Tabasco sauce, causing you to burn more calories. 9) Cinnamon aside from improving insulin sensitivity and lowering your blood sugar, cinnamon creates a thermogenic effect that increases your metabolism by burning stored fat faster. Use cinnamon in powder form (sprinkled on your cereal or toast), simmer the sticks in rice or almond milk, or take cinnamon capsules or oil (found in health food stores). 10) Negative calorie foods they require your body to burn more calories to digest them than their actual calorie content. To make up for this calorie deficit, your body burns stored fat as the source of energy. So once ingested, their overall effect on your body is a negative caloric effect. Here s a list of 55 negative calorie foods >> Want more practical tips for fast, healthy weight loss? Visit us at BrainyWeightLoss.com Copyright Page 5