If you are health-conscious and often search for the internet for an easy answer to losing weight you might encounter the idea that in losing weight effectively you should eat in a small amount but in a frequent manner. Some diet ‘experts’ suggest that dieters should consume frequent and healthier meals in order to rev up metabolism and sustain continued weight loss. It’s argued that if you constantly supply calories to your system, the metabolism is kept running, thus, you can effortlessly lose weight. Even though the theory may work for some dieters, it’s not scientifically proven.
In fact, dieters who witness positive results after adopting frequent smaller meals could be under-reporting their meal frequency.
A number of research findings have failed to establish a link between metabolic increase and frequent meals. That said; meal frequency cannot accelerate weight loss and if you adopt this strategy, don’t hope for overnight results. There”
”are concerns that eating frequent meals could make you eat excess calories and thus gain weight in the process. Focus on overall calorie control and eat plenty of fiber, protein, and other micronutrients. The quality of food you eat is more important than the frequency of the meals.
Glycaemic Index Matters
Maye you already heard about Glycemic Index but do you know what Glycemic Index really means? Foods, which are usually digested slowly in the body such as nuts, veggies, whole grains, are considered to be of the low glycemic index. These foods are recommended to dieters, as they’re believed to promote satiety and fight occasional hunger or cravings.
Foods such as white bread or white rice are said to be in the high glycemic index and thus hamper the weight loss process. These foods are blamed for causing insulin or sugar spikes, which trigger cravings and decreased satiety. The argument is that when you consume foods whose nutrients are absorbed quickly into the bloodstream, this leads to increased production of insulin in order to facilitate that movement of such nutrients from the blood into the cells for storage or for energy.”
Based on varied scientific studies, there are contradicting results on the glycemic index on the rate of metabolism and weight loss. One study found out that those men who eat high-glycemic index foods for a month had a lower insulin resistance compared to those on low-glycemic index foods.
Based on the study, the men didn’t gain weight with a high glycemic index diet contrary to popular belief. On the other hand, a review of 31 different studies didn’t come to conclusive findings that low-glycemic foods can suppress appetite. Of these, the majority of 16 studies showed contrary results.
Caffeine is known to be weight busters. Research shows that people who take caffeine can burn a higher amount of calories compared to those who don’t take coffee. Although caffeine can boost metabolism when ingested before exercise, there isn’t a metabolic boost that breaks down the empty calories in caffeinated drinks. Based on a study from Mayo Clinic, an energy drink can offer calories that amount to a ¼ cup of sugar which after reaching the body triggers storage of fat”
”Researchers found that taking 500mg of green tea extract could boost metabolism by around 2 percent after 4 hours of taking. Based on these findings, green tea extract on its own has a minor effect on your metabolism.
If you need to burn calories from drinks, go for 2 tall glasses of tap water. Research shows that 17 ounces of water can boost your metabolism by over 30 percent. A different research found out that if you boost your water intake by 1.5 liters in a day, you’d burn an extra 17,400 calories in a year.
The Truth about Skinner People
Many people always envy skinned people. Skinner people may appear to overeat without a direct impact on their weight, which may make them appear to have a higher metabolism. To your surprise, individuals with bigger bodies have higher metabolism at rest compared to thinner people. If thin, you tend to have slower resting metabolism and thus you’d burn fewer calories at rest. However, be aware that the amount of muscle directly affects a number of calories burned. This explains why muscular people tend to have faster metabolism.”
”However, skeletal muscle has a low metabolic rate of around 6 calories per pound. Resistance training helps rev metabolism and burn fat but your brainpower has a bigger contribution.
A pound of the brain can burn around 109 calories in a day. Research has shown that exercising helps increase the size of the brain, thus boosts the metabolic rate. Although your body size may matter, body composition has a greater impact on metabolism.
Many of us are afraid to eat at night because we believe that it will eventually turn into fat. At rest, the rate of metabolism is said below. That’s why eating food beyond 8 pm is thought to overload the metabolic process. However, it is important to point out that a number of factors like hormones, food content, food quality and your energy expenditure all have a role to play in the storage of fat.
Avoiding eating late at night cannot help prevent the storage of fat; your focus should be on what you eat and its quantity. Actually, if you eat high-quality foods in the right serving, you might not notice the difference in eating earlier or late at night.”
”During research by the European Journal of Nutrition, men were put into two groups; one group fed on carbs throughout and the other reserved carbs for a late-night snack. The people who ate carbs at night were observed to exhibit higher diet-induced thermogenesis. Thus, they were able to burn more calories throughout the following day. The group that ate carbs throughout the day showed higher levels of blood sugar and were more likely to become obese. Nighttime carb eaters burned 27 percent more body fat and were 14 percent more satiated than other dieters.
Metabolism and Weight Loss
Metabolism and weight loss have a strong correlation with each other. If you are trying to lose weight, you are likely to be carried away by this myth. The truth is that different scientific studies have shown that, the fatter you are, the higher the rate of resting metabolism, which refers to the calories burned at rest. This means that if you have a bigger body, you will need a higher rate of metabolism to keep the body supplied with calories or energy required. When you are sedentary, you will often burn lesser calories,”
”but this has nothing to do with your lower rate of metabolism.
Controlling your Metabolism
Controlling your metabolism takes enough courage and proper knowledge. If you are overweight, it is common to blame all your weight loss problems on your unpredictable/uncontrollable metabolism. Research shows that you actually have control of your metabolism.
Your ability to burn calories depends on your body composition. This simply means that you can easily burn fat through lifting weights. Various exercise habits and dietary changes can affect how fast you burn calories at rest. Let’s take a quick look at some of the things you can do to take charge of your metabolism:
Sleep is an essential body cycle. Research has shown that the amount of rest you get at night affects your mood, productivity as well as the rate of metabolism. If you are deprived of sleep, you tend to have lower control of blood glucose levels.”
Our body is mainly composed of water. Drinking enough water in a day can help boost the calories burned, as water triggers thermogenesis. The body is made to burn more calories in a bid to warm up the water to body temperature. If you remain hydrated, you reduce calorie intake (water is filling) and can facilitate higher metabolism during exercise.
More proteins mean a lean body. Taking a high protein diet can help you to expend more energy during its breakdown given that proteins require more energy to break down. This ultimately enhances metabolism.
Now that we’ve busted the myths you might be having about boosting metabolism, you might now be asking yourself; what truly drives your metabolism? What should you do to supercharge your metabolism to lose weight?
There is no great magic to boosting or revving up the metabolism. What we want to do is to optimize our body’s metabolism (and all of its functions) by providing it with a healthy lifestyle. This includes indulging in the best and””healthiest foods and the many factors such as enough sleep, pure water, clean air and sunshine that will help give the body the best chance of achieving optimal health.
”healthiest foods and the many factors such as enough sleep, pure water, clean air and sunshine that will help give the body the best chance of achieving optimal health.