Metabolism troubles and Eating Tips

I’ve just had my annual medical checkup, all is well except for the first time, I have been given the Doctor’s warning to watch the cholesterol levels… so I’ve hunted down some online tips to try a new regime to burn the belly fats. It’s wierd that my weight is under control, to 45 kg where it’s been for the past 25 years, but I have some on-and-off gains around the tummy, which the Dr says is associated with the metabolism troubles that women in their 40s generally have, no matter how hard they diet or exercise.  So anyways, nothing venture nothing gain. So I have jotted down below the eating plan from the SixPackAbs method of burning fats…and starting today, we shall see if it works. With one modification though, I will be drinking ginger teas together with water, and adding more paprika to salads to up the burn factor.

From USA Today, comes an article that describes…

The M factor

Metabolism sounds mysterious and complicated, but it’s actually pretty simple: It’s the amount of energy (aka calories) our bodies need daily. About 70% of those calories are used for basic functions, such as breathing and blood circulation, says Rochelle Goldsmith, director of the Exercise Physiology Lab at Columbia University Medical Center. An additional 20% is fuel for physical activity, including working out, fidgeting, walking and even holding our bodies upright while standing. The remaining 10% helps us digest what we eat (it’s true; eating burns calories!). The trouble begins when you consume more calories than your body needs to do these things: That’s when you pack on the pounds.

You can partly thank your parents for the speed of your metabolism. Genes contribute to the levels of appetite-control hormones we have floating around in our bodies, Goldsmith explains. “Some people are genetically programmed to be active; they’re naturally restless and use more energy,” she says. Those are the lucky high-metabolism types.

Gender also plays a role. “The average man’s metabolism is about 10 (percent) to 15% higher than a woman’s,” Goldsmith notes. That’s mainly because men have more muscle mass than women do, which means they burn more calories. “Muscle does the work to help you move, while fat just sits there,” says John Porcari, a Fitness advisory board member and director of the clinical exercise physiology program at the University of Wisconsin-La Crosse. Not only that, but women’s bodies are designed to hold on to body fat in case of pregnancy. Talk about unfair.”

The tips below come from the SixPackAbs Program:

12 Eating Tips Friday February 25, 2011

In this article I wanted to give you some simple but effective eating tips that you can start to incorporate into you daily meal plan right away. I am not going to go into too much detail in this article in each tip but if you just follow these you will already get much better results and it will provide you with a the basics of a good six pack abs eating plan. And Yes, you might have heard many of these tips already BUT are you actually following them!?

  • Eat five-six small meals a day.
  • Alway have Breakfast ( Click Here to see the perfect Breakfast. I have this almost every single day )
  • Up your water intake ( Click Here to see how much water you should drink )
  • Make sure your meals are balanced and you have a portion of good carbs, protein and fat with every meal.
  • Avoid highly processed foods such as Table sugar, white bread, white pasta, white rice, white flour and their products.
  • Avoid trans or hydrogenated and saturated fats ( Click Here  for 3 Simple tips will help do this easily  )
  • Reduce the amount of dairy consumed especially with you are intolerant to dairy, suffer from bloating or have respiratory and sinus problems.  If dairy is consumed it must be fat-free and eaten in small quantities.
  • Avoid all alcohol.  Alcohol is extremely high in calories and consumption will interfere with your metabolic processes for approximately 48 hours afterwards.
  • Avoid high sugar and high fat condiments and sauces like tomato sauce, basting sauces and especially mayonnaise or salad creams.
  • Be wary of Restaurant food and take-away’s.  Rather prepare your own meals if possible. ( If you do need to eat out, follow THESE TIPS )
  • Plan your grocery list so that you stock and prepare only the correct foods  that cannot lead to temptation.
  • Choose one day a week and be more relaxed on your eating plan – Cheat day

set it into tupperware containers as individual meals and freeze it.

Then you would simply take a days worth of food with you to work and you will not have to be anxious about being tempted to go to the Burger King Thru and ruin all of the hard labor that you just put in the night before at the fitness center!

Quick Guidelines Overview: 

I will provide you with a great guideline to help you lose weight.  Let me simply it for you. These are the guidelines that I am following in my 16 week journey to six pack abs.

Rule #1: Eat smaller meals through out day. 

Ideally, try to eat every 3- 31/2 hours of a smaller meal everyday.  Not only will you feel less hungry but it will help boost your metabolism by constantly supplying your body with the adequate amount of energy. Stay away from eating 3 larger meals and start eating smaller meals through out the day.

Rule#2: Consume enough high quality protein every day.  

Protein (such as chicken) has a high thermic effect than carbs and fat.  What does it mean to you?  Your body has to burn extra calories to break down your protein into smaller amino acids.  Plus, it will keep you satisfied a lot longer compared to carbs.  In addition, protein is needed to build and maintain lean muscle.  Aim for about 60-70% of your total calorie intake.

Rule#3: Consume 25-35 grams of fiber a day

Your carbohydrates should be mostly high fiber foods such as vegetables, fruit, and high fiber unrefined grains.  Fiber in your food absorbs water causing it to expand in your stomach and therefore making you feel more satisfied for a longer time.  In addition, high fiber food will also control your blood sugar level; therefore, allowing you to release more body fat.

Rule#4: Avoid refined sugars and refined grains.

One of the biggest reasons why we are so overweight is because of the amount of sugar intake that we consume every year (Yes. That means to put your soda down).  High sugary food/drink intake can cause your blood sugar to spike up causing you body to stop producing another hormone called glucagon.  Glucagon is a releasing hormone that is responsible for releasing body fat to be utilized as energy.  However, when you consume too much sugar, your glucagon production is discontinued.

Rule#5:  Consume an adequate amount of fat. 

When I say fat, I meant the healthy kind of fat such as nuts and seeds, nut butters, olive oil, organic meats and eggs, virgin coconut oil, and avocados.  Depleting yourself with the healthy fat can negatively affect your hormone levels that will only result to more cravings.

In addition, you want to limit the unhealthy fat (saturated fat) such as butter, margarine, and the fat around your steak.  Avoid hydrogenated fat at all costs as they cause more harm than good.

Rule#6:  Keep yourself hydrated all day;

It is crucial to keep yourself hydrated especially while working out.  Try to drink .6 – .7 ounces per pound of body weight.  We are made up of mostly water and a slight decrease in your body fluid level can affect your exercise performance.  My number one rule in regards to water:  If you are thirsty, you are also dehydrated.  Do NOT wait until you are thirsty.

Let’s put it all together: 

I eat small meals through out the day containing one lean protein and foods that are rich in fibers. I consume an average of 400 calories per meal (5-6x per day) for a total of about 2,000-2,400 calories per day. In order for you to lose weight, you must create a caloric deficit; in other words, you must burn more calories than you consume. However, consuming too little calories (extreme dieting) can result in an even lower metabolism.

Eating smaller meals through out the day will help boost your metabolism and keep your energy up all day.

Below is a list of great sources of food for lean protein,
fibrous carbs, and starchy carbs.

Great Source of Lean Protein (in every meal) 60-70%
Eggs Whites Chicken breast Tuna Shrimp
Grouper Mahi-mahi Cod Salmon
Swordfish Lobster Shellfish Sushi/ sashimi
Halibut Marlin Cobia Tofu (Soy)
Great Source of Fiber Fibrous (in every meal) 20-30%
Broccoli     Onions Cauliflower Asparagus
   Carrots Spinach Green peppers String beans
Yellow peppers Cucumbers     Red peppers Celery
Great Source of Starch Carbs (before and after training)
Potato Cream of Rice Cereal Corn
Brown rice Tomato Jasmine Rice Sweet potato
Basmati rice Peas Oatmeal Corn tortillas
Great Source of Healthy Fat (in every meal) 10%
Nuts/Seeds Flax seed oil/ Fish Olive Oil/Virgin oil avocados

Here is a sample diet that I have used with some success to decrease my body fat, get ripped fast, and keep my six pack abs on point. You may modify it to suit your needs.

MEAL 1
6 Egg Whites
1tbsp Flax Oil
1/2 Grapefruit
1 cup peppers,
1/2 cup onions
1/2 cup mushrooms
1/2 cup Oatmeal
Protein 35, Carbs 40, Fat 14, (in grams) Calories 456

MEAL 2
30 Grams whey protein
1/2 cup plain low fat yogurt
1/2 cup strawberries
2 tbsp raw almond butter
Celery sticks
Protein 37, Carbs 18, Fat 17, (in grams) Calories 415

MEAL 3
6 oz lean chopped steak
1/2 cup Grilled onions
1 cup Grilled Peppers
1/2 Sweet Potato
1 Cup Spinach
Protein 36, Carbs 37, Fat 6, (in grams) Calories 354

MEAL 4
30 grams whey protein
1 cup boysenberries
12 almonds
Protein 30, Carbs 20, Fat 15, (in grams) Calories 330

MEAL 5
6 oz Grilled Skinless Chicken Breast
1/2 cup brown rice
1/2 cup yellow pepper
1 cup zucchini
1/2 cup red pepper
1/4 cup diced onions
2 tsp Olive or Flax oil
Protein 42, Carbs 43, Fat 14, (in grams) Calories 516

MEAL 6
30 grams Protein powder
2 tsp Olive or Flax oil
1 Plum
Protein 30, Carbs 8, Fat 14, (in grams) Calories 265

Remember to include these whole, natural foods in their unprocessed states into your diet. You can manipulate the macronutrient (protein, carbs, and fats) ratios to suit your individual needs.

Following the dietary and nutrition principles outlined here can be overwhelming initially, especially if you are just starting out and have been eating the improper way for years.

This can without doubt be an extreme shift in lifestyle, but eating this way will help you achieve a better body and remain healthy and strong for life.

By: Jamin Thompson

Article Directoryhttp://www.articledashboard.com

For more detailed info pop over to the ONLY diet we recommend here at SixPackFactory.com,The6PackDiet http://sixpackshortcuts.com/?gclid=CIjcrYbFga4CFUmMpAodtFjc5A

My 16 Week Journey Eating Tips


Most people will agree that there is more weight loss and fitness information today but there is also more and more people that are getting even more confused about proper nutrition.  Each diet contradicts with one another.  I know it can get very confusing. 


… Here are my eating tips and I’ll try to keep it simple and easy to follow. If you want to lose weight and gain lean muscle, you will want your supportive eating to consist of high protein and high fiber food. You will understand why after reading this article.Let? Talk About Protein First: 

You want to make an effort to consume high quality protein and fiber in every meal. A suportive eating rich in lean protein is very crucial for numerous reasons. Protein is essential for repairing, building, and preserving your muscle. Of course, the more muscle that you can keep and build, the higher your metabolism. In addition, protein is needed for the production of important hormones and enzymes.

However, one of the biggest reasons why protein plays a big role in your supportive eating is because protein does not spike your sugar level up. The more your blood sugar is steady, the more fat your body can release to be utilize as energy.

Protein is hard for your body to break down causing up to 20% thermic effect compared to carbohydrates and fat. What does that mean? When you consume protein, 20% of the total protein calories are used just to break down the protein into small chains of amino acids. That is extremely important to help boost your metabolism.

Here are the top 12 sources of high quality lean protein:

1. White egg omelette (hard boiled eggs)
2. Lean skinless chicken and turkey (white meat)
3. Wild Salmon
4. Lean beef
5. Tuna
6. Lean Pork
7. Sardines
8. Skim milk
9. Cottage Cheese (Fat Free)
10. Beans, nuts, legumes
11. Soy (Tofu)
12. Whey protein drinks.

Let’s Talk About Foods That Are High in Fiber: 

Top 12 Foods That Are High in Fiber: 

1. Broccoli
2. Spinach
3. Yellow and red peppers
4. Cauliflower
5. Kale
6. Sweet potatoes
7. Brown rice
8. Plain Oatmeal (my favorite breakfast food)
9. Tomatoes
10. Berries (extremely high in antioxidants which speed up your recovery)
11. Bananas (my simple carbohydrates after working out.)
12. Legumes, beans, nuts

Let? all put it together. Again, you want to try to consume some lean protein in every meal with foods that are high in fiber. Below are four samples of what my everyday meal looks like.

Sample Menu  #1


Meal # 1 (Breakfast)
2 egg whites
1 serving of plain oatmeal with whey protein (for flavor)
½ cup skim milk
Optional Supplement: 1 teaspoon of Flax seed oil

Meal # 2 (Snack)
3 Hard Boiled Eggs
1 serving of Broccoli

Meal # 3 (Lunch)
31/2 ounces Chicken Breast
1 cup of mixed vegetables
1 Large Apple

Meal # 4 (My post workout meal)
1 Banana
11/2 servings of whey protein powder
(sipping on my whey protein during my workout and finishing it after my workout)

Meal #5 (Dinner)
31/2 ounces of Salmon
½ cup spinach
1 serving of berries such as strawberries

Meal #6 Optional (Before I go to bed)
Cottage cheese with blueberries.

Quick notes: Cottage cheese contains casein protein to help prevent muscle breakdown. Blueberries are high in antioxidants to help aid muscle repair.

Sample Menu  #2


Meal # 1 (Breakfast)
5 egg whites with broccoli
½ cup skim milk
Optional Supplement: 1 teaspoon of Flax seed oil

Meal # 2 (Snack)
Cottage cheese with strawberries

Meal # 3 (Lunch)
31/2 ounces Turkey breast
¾ cup of brown rice
1 small Apple

Meal # 4 (My post workout meal)
1 Banana
11/2 serving of whey protein powder
(sipping on my whey protein during my workout and finishing it after my workout)

Meal #5 (Dinner)
31/2 ounces of chicken breast
½ cup yellow and red peppers.
Salad with spinach, tomato, olive oil and vinegar

Meal #6 Optional (Before I go to bed)
Whey protein in skim milk

Sample Menu  #3


Meal # 1
5 white egg omellete with chopped brocolli
½ cup skim milk

Meal # 2
1 ounce of Almonds
1 medium Orange

Meal # 3

3.5 ounces Chicken Breast
½ cup of brown rice
1 Large Apple

Meal # 4 (My post workout meal)

1 Banana
1 scoop protein powder
(22grams protein, 5g
carbs, 1 g fat)

Meal #5

3 ounces Turkey Breast or Salmon
1 cup of mixed vegetables
2 tsps olive oil dressing

Sample Menu  #4


Meal # 1
6 egg whites
½ cup oatmeal (measured dry uncooked)
1 small orange

Meal # 2
1 ounce of Almonds
1 medium skim milk

Meal # 3
4 ounces Turkey Breast
2 ounce sweet potato

Meal # 4 (My post workout meal)
½ banana
2 scoops protein powder

Meal # 5

4 ounces Chicken Breast or Tuna
½ cup Spinach
Medium tomato
1.5 cups lettuce
2 tsps olive oil dressing


Quick notes: Casein is the predominant protein in milk to help prevent muscle breakdown
My Nutritional Tip Before, During, and After Working Out 

Based on research, consuming protein before, during, and after workouts help increase muscle mass more compared to any other time. My suggestion is to make a protein shake prior to working out, sipping it before and throughout the session, and a little bit more right after your workout session. To maximize your fat loss, drink a total of 20-40grams of whey protein before, during, and after working out.

My Supplement Tip

I am also receiving a lot of questions about my recommended supplements. I do NOT recommend any fat burning pills. However, I highly recommend flax seed oil and a muti-vitamin with your breakfast. Whey protein and other meal replacements can also be very helpful as well.

::::

From USAToday, I picked up the following tips:

ill up on smart foods.

Start by serving yourself protein at every sitting, says Dr. Darwin Deen, medical professor in the department of community health and social medicine at City College of New York and a co-author of Nutrition for Life. Not only does your body need it to help build lean muscle mass, but protein also takes more calories to digest. To get your fix, have low-fat yogurt at breakfast, chicken in your salad at lunch and salmon for dinner. Between meals, snack on protein-rich walnuts. They contain omega-3 fatty acids, which help promote weight loss by increasing your feelings of fullness, according to a recent study in the journal Appetite.

While you’re at it, eat more foods that slowly release the sugar you need for sustained energy, like high-fiber fruits and veggies and whole-grain breads and pastas. Munch a food high in fiber three hours before your workout and you’ll also burn extra fat, a study at the University of Nottingham in England found.

Sipping java can also help. “Caffeine stimulates the production of adrenaline, which speeds up the metabolism,” White says. Research shows that caffeine can significantly accelerate your burn. Just limit yourself to no more than two cups a day; too much caffeine can overtax your system, resulting, ironically, in fatigue.

6. Eat breakfast.

It will switch your metabolism from idle to high speed. That’s because your level of cortisol, a hormone that helps you use calories to build muscle, is highest just before you get up in the morning. When you eat an a.m. meal, your body is primed to turn those calories into muscle pronto — the only time during the day this happens. Take advantage of the natural torching process by having a healthy breakfast of scrambled eggs, low-fat turkey bacon and a piece of whole-grain toast.

7. Get off your butt.

Sitting too much — at the computer at work, at home in front of the TV — slows your metabolism, even if you’re exercising regularly. An easy fix is to stretch, stroll and fidget throughout the day. That’s what scientists call NEAT, or non-exercise activity thermogenesis, and it can boost your burn and help you drop weight, says Dr.James Levine, professor of medicine at the Mayo Clinic in Rochester, Minn., and author of Move a Little, Lose a Lot.

The proof: In a study of lean volunteers who were fed extra calories, those who paced frequently, for example, maintained their weight, while the people who did no additional walking got chubbier. If you take advantage of every opportunity to walk and climb stairs, it can make a big difference. “A woman who needs to lose weight would have to burn about 190 to 200 extra calories a day to lose 10% of her body weight, which you can do by increasing your overall activity level,” Goldsmith says. “Try striding around your house or office when you’re on the phone, standing up at your desk whenever you can and walking to your co-worker’s cube instead of e-mailing her.”

8. Go to bed earlier.

Deprive yourself of sleep and your body starts to respond as if it were under siege. “When you get two hours less shut-eye than you normally do, your system becomes stressed and produces about 50% more cortisol,” Talbott says. “That in turn triggers your appetite.”

At the same time, lack of zzz’s throws the body’s hunger hormones leptin and ghrelin out of whack, making you more likely to overeat. Skimp on pillow time for too long and you could be facing a serious weight problem, says Michael Breus, author of Good Night: The Sleep Doctor’s 4-Week Program to Better Sleep and Better Health. In a 16-year study of sleep-deprived women published in the American Journal of Epidemiology, researchers found that those who slept seven to eight hours a night had the lowest risk for major weight gain, while women who got six hours a night were 12% more likely to pile on a significant number of pounds, and those who logged five hours or less were 32% more likely to gain weight.”

Source: 10 Tips to Boost Your Metabolism, USAToday

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