What is Skinny Fat?
The term “skinny fat” doesn’t really make sense.
It sounds like a pseudoscience term someone made up to body shame even people in pretty good shape.
There is, however, a scientifically valid definition for “skinny fat” that goes something like this:
Being skinny fat refers to being metabolically obese while having a normal weight, meaning you have too little muscle and too much fat. Basically, it’s an imbalance between the amount of muscle and fat you have that can make you appear fat even at your ideal weight.
A skinny fat or metabolically obese normal weight (MONW) individual can have the same BMI as someone who looks ripped. Yet, the skinny fat person will still have excess fat.
Skinny fat syndrome can even cause a person with the same body fat percentage as someone ripped to still somehow look fat.
This is because being skinny fat is about body composition, not weight.
Why Are Some People Skinny Fat?
The type of workouts you focus on is the primary cause of how you become and stay skinny fat. The “skinny fat look” appears when a person loses weight rapidly, usually by severe calorie restriction and heavy amounts of cardio.
While that recipe can be a great way to lose fat quickly, it’s not completely healthy and the weight lost rarely stays off. It’s also a great way to get skinny fat. Here’s why extreme calorie restriction and/or cardio are bad:
Why Extreme Calorie Restriction is Bad
Healthy diets should never require calorie restriction of over 25 percent. For one, anything more than that is going to get rid of both your fat and your muscle. That’s a great way to ruin your fat-to-muscle ratio and become skinny fat.
Second, restricting your calories by 30 or even 40 percent is harmful in that it destroys your metabolic rate. Eating significantly fewer calories than you burn will slow down your metabolism, causing you to burn fewer and fewer calories naturally.
Sustaining your muscle mass and metabolism are key to maintaining any weight loss program. Failing to do so leads to being skinny fat.
Why Large Amounts of Cardio is Bad
Cardio can be great for you in smaller amounts when combined with high-intensity interval training (HIIT) and weight lifting. However, endurance training has been shown to interfere with muscle growth. These results get worse the more cardio you do.
Resistance training, on the other hand, promotes fat loss while preserving muscle mass and metabolic rate. In other words, cardio will help you lose weight, but resistance training will help you lose fat. The difference between the two can sometimes seem trivial until it’s too late. Skinny fat is all that’s left.
How to Get Rid of Skinny Fat
Now for the most important part: how do you lose skinny fat?
The most important step for reaching your body recomposition goal is always getting your nutrition in check. We can help with that.
Once your diet is in check, there are two goals you should have. To reverse the effects that made you skinny fat, you need to both lose fat and gain muscle. It may come as a surprise, but gaining muscle is more important out of the two.
Without muscle, your body is never going to look the way you want it to, no matter how much fat you lose. The less muscle you have, the lower your body fat percentage has to be for your muscles to become noticeable. Getting rid of skinny fat is essentially synonymous with making your muscles more visible.
That’s why gaining muscle should be your priority.
The best way to gain muscle is to focus on resistance training with compound movements. Think of classic lifts like squats, chest press, and deadlift. Meanwhile, cut back on cardio. As aforementioned, it’s detrimental to muscle growth.
With a healthy diet and regular resistance training, fat loss will follow.
The less muscle you have, the more likely you will appear “skinny fat”. The best way to gain muscle is to focus on strength training with classic, compound lifts and cut back on cardio. With a healthy diet, continuous strength training will eventually lead to fat loss and body recomposition. Say goodbye to your skinny fat.
Need some help getting to your ideal body fat percentage? Contact the experts at Blue Tree Health today!
There’s nothing more frustrating than trying to lose a few pounds of flab.
Trust me, I know how hard it can be toВ maintain a bangin’ beach bod when all you want to do is sit on your couch and watch Netflix as you stuff your face with six slices of pizza.
Seriously, why can’t healthy stuff like jogging and eating leafy, green sh*t be fun and taste like little, triangle-shaped pieces of heaven?
Unfortunately, there are a lot of misconceptions out there when it comes to losing fat and maintaining your figure.
There’s a good chance you’ve been followingВ some pretty badВ health adviceВ if you’ve been trying to shed some poundsВ without seeing any results.
Sure, losing weight can be pretty hard sometimes,В but it’s not impossible.
All you need to get in tip-top shape is the right information along with a little motivation (and the will power to say “no” to buffalo chicken pizza, of course.)
In order to help you get yourВ butt back into yourВ favorite skinny jeans, we set out to find some of the best ways to banish body fat and keep it off for good.
Cut down on your overall calorie intake.
The secret to losing weight is pretty simple: You have to eat less calories than you burn each day.
To figure this out, all you have to do it calculate your Resting Metabolic Rate, which is the number of calories you normally burn each day excluding those burned from exercise (RMR = weight in pounds x 13). Then calculate the amount of calories you burn from exercise each day and add that to your RMR.
To lose fat, you want to keep your calories below that number.
If overeating tends to be a problem, you can keep your portion sizes in check by using a food scale and tracking your calorie consumption with an app or food journal.
You can also try using smaller plates to make your perceived portion sizes appear larger, or eat your meals on blue plates, since studies show this color makes food look less appetizing.
Eat fewer starchy carbs.
Don’t get me wrong, carbs are an important source of energy your body uses to function. But eating too many carbs can be causing you to pack on the pounds.
Consuming too many of those “bad” starchy carbs like bread, pasta and potatoes will provide your body with more energy than it needs, and whatever you don’t use gets turned into, you guessed it: fat!
So when it comes to shedding fat, it’s best to limit your carbohydrate intake and chose smarter carbs choices like whole grains or sweet potatoes.
Another great way to cut down on carbs is to get creative with your cooking and swap bread, pasta and grains for copycat versions made with veggies like zucchini noodles.
Don’t skimp out on healthy fats.
Often, people have a hard time sticking to low-fat diets because they are constantly hungry. Fat has a higher caloric density and takes longer to break down in your stomach, which helps to control blood sugar levels and leaves you feeling full.
About 30 percent of your diet should incorporate healthy fats from foods such as avocados, eggs, olive oil, fatty fish and nuts.
Eat foods that are high in protein.
It turns out not eating enough protein can actually lead to overeating and weight gain.
Protein is crucial for muscle repair, so if you’re working out, it’s even more important to make sure you’re incorporating an adequate amount of protein into your diet.
According to an article published in the American Journal of Clinical Nutrition, active women should consume about 0.5 to 1 gram of protein per pound of their goal body weights by eating foods such as chicken, fish, nuts, whey and lean cuts of beef.
Never skip breakfast.
Your body has been fasting all night long, so in order to kickstart your metabolism, you should always eat within an hour of waking up.
To start your day off right, you should aim to eat a balanced breakfast that contains about 30 to 40 grams of protein, a complex carb and a piece of fruit. This will get you going in the morning and keep you feeling full until lunchtime rolls around.
When possible, eat organic foods.
It turns out pesticides may be the reason you just can’t seem to drop those stubborn pounds.
Researchers in Canada found dieters with higher levels of organochlorines (pollutants from pesticides that bioaccumulate in fat cells) experience a decrease in metabolism as they lose weight because these toxins lower your ability to burn energy.
Unfortunately, buying organic food can get pretty pricey.
But when it comes to buying produce that’s meant to be eaten with the outer skin like berries, peppers, peaches, spinach and grapes, it’s always better to choose organic since these food tend to have high levels of pesticides.
Make sure you are drinking lots of water.
Your body needs water to carry out all of it’s chemical reactions, including burning fat.
In fact, a study at the University of UtahВ actually found dehydration can cause you to burn up to 2 percent fewer calories.
You should aim for 64 ounces a day, and drinking a glass of water before each meal will make you feel full and consequently, help you eat less.
Plus, one study in Germany found that drinking 48 ounces of ice cold water each day can raise your body’s resting metabolism by about 50 calories.
Kick up your cardio routine with some high-intensity interval training.
When it comes to getting the most out of your cardio workout, high-intensity interval training (aka HIIT training) is the way to go.
Doing short bursts of intense exercise is the most efficient way to burn fat since it will cause your body to quickly use up its glycogen stores and move on to burning much faster than continuous moderate cardio.
Plus, HIIT training is a lot more fun than chaining yourself to the treadmill for an hour.
Incorporate strength training into your workout regimen.
Cardio alone isn’t going to cut it, so if you’re looking to get lean, strength training is a must.
In addition to burning fat and building strong muscles, studies show strength training can raise your metabolism for an hour after you exercise, so youвЂ™ll burn an additional 25 percent of the total calories from your workout after you leave the gym.
Get a good night’s sleep.
Getting the proper amount of Zs every night keeps the hormones responsible for regulating your metabolism in balance andВ is optional for fat burning mode.
In fact, fatigue often induces overeating and studies have foundВ sleep-deprived people usually tend to have greater levels of visceral fat.
Say “goodbye” to sugary drinks.
Sucking down drinks full of sneaky sugar and empty calories may be the reason you’re not shedding any pounds.
These drinks have little nutritional value and are loaded with carbs that ultimately get stored as body fat.
Try to avoid sugary beverages such as juice, sports drinks and soda with healthier alternatives like water, coffee or tea.
Fill up on fiber.
Fiber lowers insulin levels and takes up more space in your stomach, making you feel more satisfied with less calories for longer.
In some cases, fiber can actually aid in fat burn and studies show people who consume adequate fiber gain less weight over time.
You should try to consume at least 25 grams of fiber per day from things like bran cereal, oatmeals, beans, fruits and veggies.
Why it’s difficult to lose weight in winter and how to win against the season.
As the temperature dips, the scale begins moving right – almost with a will of its own. Yes, the struggle to keep the winter pounds from piling on is real. Most of us face it, and usually lose the battle.
The fact is that winter means more time spent sitting indoors, which means less exercise, and the list of goodies on hand (malpua, gajak, mince pies, etc) makes it worse. Plus the real reason, according to me, is that during cold months we all have the option of hiding (easily) the extra flab under a couple of layers of warm clothes, and so we conveniently postpone the taking stock (of weight!) for later – the summer months. Why worry about something that is not showing now!
Actually, the truth is that this is something you can simply blame the weather for! Shorter daylight hours leads to a decrease in levels of the brain chemicals serotonin and dopamine, which makes us sluggish, lethargic, and not really in the mood for exercise.
Winter months also means less daylight hours, so melatonin levels tend to increase. This hormone is triggered by darkness and signals your body to go to sleep, but it also increases the appetite. So higher levels mean more hunger. Also less exposure to sunlight also means lower vitamin D, which is important for fat breakdown. Its deficiency triggers fat storage and the food you eat thus gets stored in fat cells more, meaning weight gain is almost a given during colder, darker months.
But that said, it is not difficult to lose weight during this time, provided you learn to outsmart the season.
Step out and soak up the sun. Go for a walk in the afternoon when the sun is strongest. This way you’ll score vitamin D and sunlight will also help prevent the dip in serotonin.
Hibernation is a natural impulse during colder months, but don’t succumb to this temptation. Instead, maintain your exercise regimen stringently. Shift exercise indoors if you wish to, but don’t skip it.
In fact, every minute of movement you perform is significant. That means take the stairs, not the elevator when at work. Take the dog out for a walk. It’s Christmas time, go shopping, but on foot. And keep your house neat and clean, (expends a lot of calories). Always find ways to burn extra calories, whether you feel like it or not.
Looking for signs and symptoms of low blood pressure? Low blood pressure, also known as hypotension, is also similarly dangerous as high blood pressure or hypertension. You should never take it lightly, especially if you see particular symptoms.
According to the experts, millions of people face low blood pressure due to various causes globally, and some go through the critical stages of low blood pressure. Some take regular medicines to prevent it. Having constant hypotension is harmful to overall health, but mostly we are concerned about high blood pressure.
What is Low Blood Pressure?
As we know, our heart has worked a whole day and pumping oxygen-rich blood in the body, and when this pumping procedure pumps less pressure than we needed, it causes low blood pressure.
When the reading appears, 90/60 mm hg is the indication of low blood pressure. A healthy person also may have hypotension without any pre-symptoms or particular causes.
The condition may worsen in older people, and doctor consultation is highly recommended if you experience such symptoms described here, so read the article carefully. You’ll know helpful information about hypotension.
Causes of Low Blood Pressure
- Excess blood loss due to injury or surgery
- Sudden weight loss
- Diabetes or thyroid
- Such medication as beta-blocker or erectile dysfunction medicines
- Vitamin B12 deficiency
Signs and Symptoms of Low Blood Pressure
Keep an eye on your physical health and symptoms as well, and if you see the regular disturbance, you shouldn’t ignore the warning signs and symptoms of low blood pressure.
1. Dizziness or Lightheadedness
If you have low blood pressure, you may feel dizzy or light-headed due to poor blood supply in the brain. When blood circulation gets less or slow, it affects the oxygen process in the body and brain, and you feel dizziness.
Lightheadedness is also related to sudden position changed; when you suddenly wake up rapidly, it affects the blood supply and blood pressure.
Low blood pressure can be critically harmful to the kidneys and brain, and you may feel nausea in the early symptoms. Especially after standing for a long time at one place can increase the trouble and disturb the stomach, and you may feel like vomiting or fainting.
Dehydration is also a symptom of low blood pressure and is also counted as one reason for hypotension. If you are thirsty for a long time, it may cause a sudden drop in blood pressure as water is a great source of oxygen and removes toxins from the body.
The critical drop out in the blood pressure can cause muscle declining, and poor blood circulation affects the brain and provokes fainting.
In severe cases, a person may feel intestinal tissue damage and bleeding, and sometimes in worst cases, heart rates increase rapidly and cause heart failure or death.
5. Concentration Difficulty
Low blood pressure or hypotension can make you feel a lack of concentration, and you may feel unfocused without any reason, or sometimes we consider this as brain fog. It happens because of poor blood supply in the brain, and cells can’t get proper nourishment and oxygen due to slow procedures.
The body cells need enough energy and nourishment to maintain the energy level in the body so you can stay active. In low blood pressure, the blood supply gets affected, and this disruption causes fatigue. If you are feeling something that’s not good, you must consult a doctor.
Vertigo is also a common issue and a warning sign of low blood pressure. The poor blood supply is related to neurological disturbance and disrupts brain functioning, and one may feel vertigo or dizziness and sometimes migraine.
The experts found in various studies that people with low blood pressure found more depressed and stressed than others. The unnourished brain cells influence the brain’s health and make you feel tense.
9. Cold, Clammy, Pale skin
Low blood pressure and poor oxygen supply provoke the blood distribution to other organs and extremities that stimulate skin issues and cause cold, clammy, and pale skin.
Swollen throats and itching is also included while dropped pressure, and sometimes it may be a serious problem.
10. Blurred Vision
Low blood pressure or hypotension can cause blurred vision due to slow blood circulation in the body and brain, and if you feel this sign for a prolonged time, you must consult your doctor.
11. Shallow, Rapid Breathing
Neural low blood pressure or constant drop out in the pressure can cause shallow and rapid breathing, and even young people also get affected by that. Lack of folic acid and vitamin B12 is also associated with hypotension.
In some cases, people lose consciousness due to reduced oxygen supply and severe organ failure, and the body gets into a shock or coma, so never ignore the symptoms of low blood pressure.
- Understand the symptoms of hypotension and try to avoid those things that can increase the trouble.
- Drink plenty of water in a day.
- Avoid smoking and alcohol.
- Do workouts to maintaining the blood circulation in the body.
- Eat a healthy diet rich in folic acid and iron or add supplements to the diet.
- Never wake up rapidly from the bed, and don’t cross the legs while sitting.
- Take enough sleep to avoid stress.
- Add breathing exercises and meditation to reduce stress.
- A pregnant woman must consult their expert before taking any supplement or drugs.
Low or high blood pressure both are harmful, and you must keep an eye on what your body is indicating. We have elaborated well all the signs and symptoms of low blood pressure, and we hope now you know what you should do.
There is no permanent solution or treatment is available to cure low blood pressure, so prevention is better.
Please share this information with your well-wishers and friends. Please share with us and stay connected for more details like that if you have any advice or reviews.
If you have a lean physique, you would have heard about
suggestions all your life. Or, there are times when fitness trainers advise people to increase their weight. In such occasions, going for
weight gain supplements
can work in your favour if you are already eating enough every day. With the help of some good weight gain supplements, it is easy to increase body weight without making too many changes in your diet. Since these supplements are available in multiple flavours, it is easy to incorporate a supplement in your routine.
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We have listed down some of the most popular weight gain supplements available in India that will help you put on some weight.
Optimum Nutrition (ON) Serious Mass Weight Gainer Powder
This health supplement by Optimum Nutrition is ideal for both weight gain and mass gain needs and is preferred by a large number of people across the country. It is available in 4 delicious flavours and is rich in calories without any added sugar. It contains vitamins, minerals, carbohydrates and a good amount of proteins making this supplement a nutritious one to go for. It is a non-vegetarian product and is popular almost all over the world. You can even have it in between the main meals to quench your hunger at odd hours.
Optimum Nutrition (ON) Serious Mass High Protein and High Calorie Mass Gainer / Weight Gainer Powder – 6 lbs, 2.72 kg (Chocolate) with Vitamins and Minerals
MuscleBlaze Weight Gainer
If you are into active fitness training routines, you would have surely heard of MuscleBlaze health supplements and might even be taking some of them. This weight gainer is a good option that you can trust to put on some weight. It is easy to digest because of the presence of digestive fibres and is even a good source of energy to help you train in a better way. You can have it with water or milk or as directed by your trainer and enjoy it in its delicious chocolaty flavour.
MuscleBlaze Weight Gainer with Added Digezyme, 1 kg / 2.2 lb Chocolate
Sinew Nutrition Weight Gainer Pro with Digestive Enzymes
Sinew Nutrition is a brand that enjoys its popularity in the market of fitness supplements. This weight gainer by the brand is rich in digestive enzymes and digestive fibre to ensure that your body does not face any difficulty in absorbing the components of this supplement. It is a vegetarian product that is rich in vitamins, minerals and other nutritional elements, ensuring mass gain on your body. Since this one has a delicious chocolate flavour, you can easily enjoy preparing amazing shakes or smoothies at your home using this supplement.
Advance MuscleMass Weight Gainer
This supplement by Advance MuscleMass is another popular choice in India that you can consider buying if you are willing to add on some weight to your body. It is ideal for gym-goers and those who are leading an active lifestyle. Whey protein concentrate is the primary protein constituent of this supplement making it rich in proteins. Take it as directed on the pack or as instructed by your trainer to see the difference in your body.
Strava AdvanceMuscleMass Lab tested Weight Gainer with Enzyme Blend 5.1 G Protein 25.3 G Carbs Chocolate Flavour – 1 Kg/2.2 lb
MuscleXP Weight Gainer
MuscleXP offers both weight gainers and mass gainers making it easy for you to pick the one that you need for your fitness routine. This weight gainer has a combination of proteins, vitamins, minerals, and carbohydrates that will help you in putting on some weight. The protein in this supplement powder will build your muscles in the right way to help you add some muscles on your skinny body frame. If you are into an active lifestyle, taking this whey protein will prevent you from feeling too much tired after you work out. Just add the required quantity to water and start taking it every day to see changes in your weight.
30 Days Thin is the latest method developed by Christina Clark that claims to guide people on how to reduce fat naturally and safely. A full 30 Days Thin review on the site Vkool.com shows if the program is useful for users to use.
how to reduce fat
30 Days Thin is an effective weight loss method that teaches users how to reduce fat fast. Is it reliable?
Seattle, Wa (PRWEB) April 27, 2013
30 Days Thin is a brand new method created by Christina Clark, who promises to guide people on how to reduce fat fast. This program is concise and simple for users to read and understand. The program will offer dieters some essential tips that help them melt more than 38.5 pounds in a month and then say goodbye to ugly fat forever. In other words, this guide does not ask users to apply liposuction or any surgery that can harm users’ health. After the builder released the new method, she received a lot of comments from customers regarding their success with 30 Days Thin. As a result, the site Vkool.com examined the guide and has given a comprehensive review.
A full review of 30 Days Thin on the website Vkool.com points out that this is a safe and effective weight loss method that helps dieters lose weight naturally. When people buy this new method, they will discover some easy guides on how to burn fat fast. In other words, users will receive 20 yummy recipes that will help them burn weight without starving. Dieters will get some effective exercises that help them achieve their desired weight and size. People will receive some celebrity success secrets of over 15 famous celebrities such as Julia Roberts, Paris Hilton, Angelina Holmes, Megan Fox and more. Furthermore, users will discover some valuable secrets for their quick transformation. In this effective method, users will receive the “how to get skinny legs in 14 days” book bonus that teaches them how to get thin legs. Moreover, users will receive the “how to get thin thighs in 14 days” book that offers them some pro Ana thighs and 6 thigh fat burning foods. Users also will get the “30 days workout chart” book that supports them to gain their weight loss goals successfully.
Jenny Pham from the site V-kool says that: “30 Days Thin is a useful method that gives users weight loss solutions. The helpful program will provide dieters with step-by-step guides that are easy for them to understand and use. Moreover, the program will offer a-60 day money back guarantee if users are not happy with the result”.
If people wish to view pros and cons from 30 Days Thin, they could visit the website: http://vkool.com/how-to-lose-tummy-fat-with-30-days-thin/
To access the full 30 Days Thin review, visit the official site.
Well-known dietician Neha Chandna recommends what you need to do if you wish to gain weight in a healthy way.
We often look for weight loss solutions but being too skinny can also make you self-conscious and cause you to feel week. While it s true more people want to lose weight than gain it, putting on weight is not as easy as it looks. Nutritionist Neha Chandna agrees, Weight loss is easier at times as it requires portion control, but weight gain is a slower process you can lose up to 1 kg/week but adding 1 kg/week may be tedious. Also Read – Post-COVID Inflammatory Syndrome Rare But Possible In Adults: Symptoms To Look Out For
You have two options either gain weight by munching on unhealthy foods like fries, chips and other junk, a sure shot way to create future health problems like hypertension, heart disease and diabetes or you can gain weight in a healthy controlled manner. According to experts, gradual weight gain is always advisable and an increase in 500 kcal per day can result in a 0.5 kg per week increase in one s body weight. For healthy weight gain, you need to add more muscle rather than fat to your frame and that can only come from wholesome foods. Here are 10 foods that will help you gain weight in a healthy way. Also Read – What Causes Infertility In Men? Here’s What The Expert Says
Neha recommends the following basic principles to keep in mind if you wish to gain weight in a healthy way:
- Increase your appetite by eating more to gain weight. But do it step-by-step and not by stuffing yourself too much at one go. Add one extra chapatti or more rice than you normally consume, or you even start with fruits by eating an extra one every day. These 10 simple steps can also help you gain weight the right way.
- Carbs are needed to gain weight but include healthier options like banana, potato, mango, whole grains, rice, etc. instead of sugar-rich foods, chocolates, and other junk foods.
- In order to increase your muscle mass, it is essential to do weight training 4-5 times a week for an hour. You can vary the intensity depending on your capacity. Some of these exercises will help you gain muscle mass.
- Consume protein-rich foods after you workout to increase muscle mass and eat good fats like nuts and seeds in your diet. Eating a handful of pumpkin or flaxseeds is a good way to give your body the fat intake it needs. Though junk foods like vada pav or burgers are loaded with calories, they only increase body fat and not muscle mass which is not the right way to go about. Here are some more reasons to stop eating junk foods right now.
Here is a healthy weight gain diet plan which includes the right foods one should consume to put on kilos in a healthy manner. But along with this, you also need to engage in physical activity for at least 30 minutes every day. It is also essential to have at least 6-8 glasses of water to flush out toxins from the body. One should follow this diet till the time their ideal weight is achieved.
So follow these tips and meal plan to put on weight and look your best. Say goodbye to your skinny self and welcome a healthy and fit you!
Diet plan provided by HealthifyMe, the world s first Indian nutrition tracker.
September 18, 2020 3 min read
Metabolism is scientifically defined as the chemical reaction that occurs inside our bodies. We know that the food is converted into various metabolites like carbohydrates, proteins, and fats. These metabolites are interconvertible. And the reactions that lead to such processes are called Metabolism. Certain foods boost metabolism. How to boost metabolism?
We have often heard terms like fast metabolism, related to body weight. BMR is the Basal Metabolic Rate. A person who has a low metabolic rate tends to gain weight easily. So now you know the secret behind the slim body of your skinny friends.
People who have a high/fast metabolism rate will not get fat easily. It is because their body can convert fat into glucose very easily. Glucose will lead to the release of energy. More energy means more burning of calories.
But how to increase metabolism?
Is It Your Fault?
It is not your fault if your metabolism is high or low. Skinny people have the same complaint. They are not able to gain weight, even if they want to.
- Metabolism rate depends on genetics. It can be inherited from your family.
- It depends on your body design and obesity.
- BMR is highly affected by your lifestyle, sleep cycle, junk food eating habits.
- Crash diet can lead to a reduction in metabolism.
- A very hot environment while sleeping might lower your BMR.
- Some medications might affect your BMR.
How To Boost Metabolism?
The foods that boost metabolism are enlisted here. Here are a few ways to have a fast metabolism-
Green tea is relevant when one is trying to lose weight. Green tea will speed up your metabolism. It will lead to the burning of fat tissues and hence reducing body weight.
Orange and thyme infused water recipe
You can have a cup of green tea after every meal to increase the metabolic rate of your body.
If you are trying to lose weight, drink plenty of water. Water will help you to have a fast metabolism as all reactions require water. Drink cold water. Water will also keep your stomach full. Thus leading to less serving of food, and eventually weight loss.
A workout routine is necessary if you are trying to lose weight. The science behind this is that when you are exercising your body needs lots of energy. So all the fats are converted into carbohydrates to release energy. The fats under your skin get consumed. Hence all you are left behind with are the muscles.
You need to give your body proper rest. Even when you are sleeping your body is active. A lot of reactions are still going on inside. To boost up your metabolic rate you need to sleep for at least 8 hours a day. To speed up your metabolism; sleep properly.
Well, you can have a cup of coffee without sugar to boost up your metabolism. Generally, people have a cup of black coffee before they work out. It is one of the best foods that boost metabolism.
This increases metabolism and provides the energy needed to work out. You can have black coffee in the morning as well.
6. Spicy Food
Spicy food can be helpful if you are trying to lose weight. First of all spicy food means more water, so you are already full. Spicy food tends to increase metabolism. You can eat capsicum, bell pepper and chillies. People who eat spicy food have stronger metabolism.
7. No Dieting
How to increase metabolism without starving? Let’s be honest, you cannot lose weight by starving. Do not diet or starve your body. This will lead to eating extra food the next day. This extra food will get converted into fat.
Fasting or crash diet will decrease your metabolism. It is better to have a small portion of food in an interval of 2-3 hours. Eat healthy foods which have good calories in it.
You need to stay healthy. Keep your stomach full. Do not starve. Eat foods that have high nutritional value. Avoid junk food or packaged food. They can reduce your metabolism.
Some people have a higher body weight because the thyroid gland located near our throat is not working efficiently. This gland produces Thyroxine that has to maintain metabolism. If the production of this hormone is low, the metabolism will be lower.
As a result, you might experience some weight gain. You can eat food that is rich in iodine. The production of this hormone is related to iodine.
10. Be Active
If you really want to speed up your metabolism, then be active. Use stairs instead of an elevator. Try to walk while you are talking on the phone. A little change in your lifestyle might boost your metabolism.
Include more protein in your diet. They are low on calories. Have more lenticel, pulses and legumes in your diet.
If you are working out heavily then you need to take a lot of protein. This will help in muscle building and reducing fat.
12. No Stress
Stress and anxiety can reduce your metabolic rate as a result, you might end up gaining weight. A stress-free life is a healthy life. If you learn to manage your stress and anger; you might boost your metabolism.
Have more fibre. Fibre will increase your metabolism. Fibres are present in green vegetables like Ladyfinger, oatmeal, citrus fruit, apple and mango.
14. Dark Chocolate
So the fuss about dark chocolate is true. It can help you to lose weight. Dark chocolates have certain chemicals that can boost up your metabolism. So you can nibble on a bar of chocolate to increase the metabolism of your body.
15. Avoid Sugar
If you want to speed up your metabolism, avoid sugar. You cannot expect your body to convert fats into carbs if you keep supplying it with extra sugar. Cut on sugar drinks, cakes and pastries.
Living a healthy life is more important than gaining or losing weight. A high and active metabolism will not only keep you fit it will keep you energetic. You will not feel lethargic. We have given some tips to boost your metabolism. If you follow them you will be able to lose weight easily and stay fit.
Now you know how to boost metabolism. A healthy BMR is a balance that you have to maintain. A low or high BMR in either way is bad for your health. If the metabolic rate is low or high because of some genetic fault, there is nothing much you can do. Keep exercising to maintain a healthy body. Eat good food and live a stress-free life.
Why is it that as soon as temperatures plummet our food cravings seem to skyrocket? Everything we can easily ignore during the heat of summer suddenly becomes essential to our very existence. Yes, we are talking about sugary snacks, hot chocolate and carb-laden cookies. Add to that the festive season upon us. Helping us get on track before things get out of hand is leading nutritionist, health coach and certified health professional Noura Hassaballa.
Causes of packing on extra weight in winter
In a nutshell, in winter your body burns more calories in order to keep you warm. If you are eating ‘healthy’ you should actually lose weight as when your body is exposed to cold it releases more heat to keep you warm. But it is so tempting to make wrong food choices in order to keep warm.
Best comfort food choices to make in winter
Traditionally we have turned to hot drinks like sahlab, which should really be avoided, as it is loaded with starch and sugar. Soups are a much better option for winter, but the secret is to make sure that they are non-creamy, and low in fat and carbohydrates. Go for healthy choices like lentil, pumpkin and other vegetable soups, and casseroles with chickpeas or sweet potatoes.
How can you manage your carb cravings?
It is important to eat small, regular meals and drink plenty of water. It is easy to overlook this point when temperatures cool, but even if you are not thirsty it is a good idea to regularly have healthy caffeine-free hot drinks like chamomile or mint tea. It should be noted that green tea actually contains more caffeine than regular tea.
Avoid adding on kilos with these simple steps:
- Work out!
- Make healthy food choices
- Start meals with soup in winter, as salads are cooling and tend to weaken the immune system.
Stay in shape with these healthy, non-fattening food swaps:
Rather than turning to simple carbohydrates, fried foods and processed snack products, go for proteins, complex carbohydrates and vegetables. Proteins keep you feeling full; vegetables are high in fiber, especially leafy green varieties, and broccoli and asparagus. Boiled sweet potatoes, legumes, lentils, quinoa and buckwheat are filling and a slow-burning fuel for your body as well.
What is the best time of day to eat complex carbs?
There is no ‘best’ time of day. It really depends on your lifestyle and level of activity. You need complex carbs before you work out, either morning or evening, but people with a sedentary or less active lifestyle should consume their main carbs earlier in the day rather than having them late at night.
Foods you should include regularly in your winter diet:
As mentioned, you need a good balance of proteins, vegetables and complex carbohydrates like legumes and fruit. Vitamin C is important, with guavas being an excellent source, along with citrus fruit and kiwifruit. Pomegranate is excellent for helping with circulation as well, important in colder weather.
5 Top Tips for healthy eating over the festive season.
- It is so easy to go overboard with all the food temptations at parties and gatherings, so try to snack on small meals throughout the day. Then when you eat in the evening it will be easier to restrict yourself to a small plate with a balance of 50% vegetables, 25% protein and 25% carbohydrates.
- If there are a lot of intriguing dishes, allow yourself a tablespoon of each, and don’t go back for seconds!
- Don’t load up on juices or other sugary beverages; keep a small bottle or glass of water handy throughout the evening.
- Never eat until you feel 100% full, 80% is about right, so stop when you feel you have reached that point.
- Social gatherings are not just about food. They provide a wonderful opportunity to catch up with family and old friends, and are a chance to meet new people. Enjoy conversations and take a break from your plate. Doing this will give your body time to realize that there is enough food to digest in your stomach and that you don’t actually need to eat more.