10/29/2015
JUMPSTART YOUR
METABOLISM
RICHARD COLLINS, MD “THE COOKING CARDIOLOGIST”
SUSAN BUCKLEY, RDN, CDE
SOUTH DENVER CARDIOLOGY ASSOC.
JUMPSTART YOUR METABOLISM
• BOOSTING METABOLISM IS THE HOLY GRAIL OF WEIGHT WATCHERS
EVERYWHERE, BUT HOW FAST YOUR BODY BURNS CALORIES DEPENDS ON
SEVERAL THINGS.
• SOME PEOPLE INHERIT A SPEEDY METABOLISM: MEN TEND TO BURN MORE
CALORIES THAN WOMEN, EVEN WHILE RESTING.
• FOR MOST PEOPLE, METABOLISM SLOWS STEADILY AFTER AGE 40.
• ALTHOUGH YOU CAN'T CONTROL YOUR AGE, GENDER, OR GENETICS, THERE
ARE OTHER WAYS TO IMPROVE YOUR METABOLISM
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METABOLISM 101
• METABOLISM: THE CHEMICAL PROCESSES BY WHICH WE USE FOOD, WATER, ETC., TO
GROW, HEAL, AND PRODUCE LIFE SUSTAINING ENERGY
• BASAL METABOLIC RATE- THE AMOUNT OF ENERGY REQUIRED TO MAINTAIN LIFE AT
BED REST
• WOMEN: 655 + (4.35 X WEIGHT) + (4.7 X HEIGHT IN INCHES) – (4.7 X AGE)
• MEN: 66 + (6.23 X WEIGHT) + (12.7 X HEIGHT IN INCHES) – (6.8 X AGE)
• WEIGHT IN POUNDS, HEIGHT IN INCHES, AGE IN YEARS
• EXAMPLE: 65 YEAR OLD FEMALE, 150 POUNDS, 5 FEET TALL
• 655 + (4.35 X 150) + (4.7 X 60) – (4.7 X 65) = 1,284 KCAL
CALORIE NEEDS
• SO, HOW MANY CALORIES DO YOU NEED IN A DAY?
• TAKE YOUR BMR AND MULTIPLY IT BY THE ACTIVITY FACTOR THAT BEST FITS YOUR
LIFESTYLE
•
•
•
•
•
SEDENTARY (LITTLE OR NO EXERCISE): BMR X 1.2
LIGHTLY ACTIVE (LIGHT EXERCISE/SPORTS 1-3 DAYS PER WEEK): BMR 1.375
MODERATELY ACTIVE (MODERATE EXERCISE/SPORTS 3-5 DAYS PER WEEK): BMR X 1.55
VERY ACTIVE (HARD EXERCISE/SPORTS 6-7 DAYS PER WEEK): BMR X 1.725
EXTRA ACTIVE (VERY HARD EXERCISE/ SPORTS & PHYSICAL JOB): BMR X 1.9
• PREVIOUS EXAMPLE IF LIGHTLY ACTIVE: 1,284 X 1.375 = 1,766 CALORIES/DAY TO MAINTAIN
BODYWEIGHT
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CALORIE NEEDS
• THERE ARE APPROXIMATELY 3,500 CALORIES IN ONE POUND OF FAT
• IN ORDER TO LOSE ONE POUND A WEEK, YOU WOULD WANT TO DECREASE YOUR
DAILY CALORIES BY 500 (500 CALORIES X 7 DAYS PER WEEK = 3,500 CALORIES)
• IN ORDER TO GAIN ONE POUND A WEEK, YOU WOULD WANT TO INCREASE YOUR
DAILY CALORIES BY 500
• THE AMERICAN COLLEGE OF SPORTS MEDICINE RECOMMENDS THAT CALORIES
NEVER DROP BELOW 1,200 FOR WOMEN AND 1,800 FOR MEN
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• WHEN YOUR CALORIC INTAKE IS
TOO LOW YOU WILL HAVE
SEVERAL HEALTH PROBLEMS.
• ONE PROBLEM IS REDUCED
MUSCLES MASS.
• YOUR BODY SEARCHES FOR
SOURCES OF ENERGY TO KEEP
VITAL ORGANS FUNCTIONING
AND IT WILL TURN TO YOUR
MUSCLE MASS FOR THOSE ENERGY
FOODS.
• THIS IS CALLED CATABOLISM.
• YOUR METABOLIC RATE WILL DROP DRAMATICALLY IF YOU
EAT TOO LITTLE CALORIES AND AFTER 3 DAYS OF LOW
CALORIE INTAKE THIS WILL COMPOUND YOUR MUSCLE
MASS LOSS.
• WHEN YOU DON’T EAT ENOUGH CALORIES YOU BECOME
SLUGGISH, DEVELOP NUTRITIONAL DEFICIENCIES, AND ARE
OFTEN HIGHLY IRRITABLE.
• IF YOU ARE LOWERING YOUR CALORIC INTAKE TOO LOW,
YOU ARE ACTUALLY SETTING YOURSELF FOR HIGH WEIGHT
GAIN WHEN YOU DO BEGIN TO EAT PROPERLY AGAIN.
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• ANYTIME YOU’RE LOSING WEIGHT, YOUR METABOLISM IS
SLOWLY DECREASING DUE TO YOUR REDUCED BODY MASS.
• THE SMALLER AND LIGHTER YOU GET, ESPECIALLY IF
THERE’S A LARGE DROP IN SKELETAL MUSCLE MASS, THE
FEWER CALORIES YOU NEED TO MOVE THAT BODY
AROUND.
• YOUR CALORIE DEFICIT SLOWLY SHRINKS OVER TIME AS
YOUR DIET PROGRESSES.
• AS A RESULT, YOUR PROGRESS SLOWS DOWN EVEN
THOUGH YOU HAVEN’T CHANGED HOW MUCH YOU EAT.
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METABOLISM
• TO SOME DEGREE, OUR BODIES HUM ALONG AT A PRESET SPEED DETERMINED BY
GENDER AND GENETICS, BUT THERE'S STILL PLENTY OF WIGGLE ROOM.
• YOU HAVE A LOT OF CONTROL OVER YOUR METABOLIC RATE
• YOU CAN'T AFFECT HOW MANY CALORIES IT TAKES TO KEEP YOUR HEART
BEATING, BUT YOU CAN BURN AN EXTRA 500 TO 600 CALORIES A DAY BY
EXERCISING PROPERLY AND EATING RIGHT
• LOTS OF DIFFERENT STRATEGIES
JUMPSTART YOUR METABOLISM
• WORKOUT AND BUILD MUSCLE
• STAY HYDRATED
• SNACK SMART
• SPICE UP YOUR FOOD
• INCREASE YOUR PROTEIN
• TAKE OMEGA 3 FATTY ACIDS
• DRINK COFFEE AND GREEN TEA
• AVOID EXTREME DIETS
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WORK OUT AND BUILD MUSCLE
• BY STRENGTH-TRAINING JUST A COUPLE OF TIMES A WEEK, YOU’LL REVERSE 50%
OF THE SEEMINGLY INEVITABLE METABOLISM SLOW-DOWN THAT COMES WITH
AGE, SAYS GARY HUNTER, PHD, A PROFESSOR OF HUMAN STUDIES AT THE
UNIVERSITY OF ALABAMA AT BIRMINGHAM
AMP UP YOUR EXERCISE
• AEROBIC EXERCISE CAN KEEP YOUR METABOLISM GOING SEVERAL HOURS AFTER YOU
COMPLETE YOUR WORKOUT
• HIGH INTENSITY INTERVAL TRAINING (HIIT)- VERY INTENSE BURSTS OF EXERCISE FOR
30-60 SECONDS FOLLOWED BY SLOW RECOVERY FOR 1-2 MINUTES
• TRY RUNNING ON A TREADMILL AT A HIGHER SPEED OR A HIGHER INCLINE FOR 30
SECONDS, THEN WALK BRISKLY ON A SLOWER SPEED FOR 1 MINUTE, REPEAT 10
TIMES
• ONE AUSTRALIAN STUDY FOUND THAT THE PARTICIPANTS WHO INCORPORATED
HIIT LOST THREE TIMES MORE BODY FAT THAN THOSE WHO EXERCISED AT A STEADY
PACE
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• THE INTENSE WORK PERIODS MAY RANGE FROM 5 SECONDS
TO 8 MINUTES LONG, AND ARE PERFORMED AT 80% TO 95%
OF A PERSON’S ESTIMATED MAXIMAL HEART RATE, THE
MAXIMUM NUMBER OF TIMES YOUR HEART WILL BEAT IN A
MINUTE WITHOUT OVEREXERTING YOURSELF.
• USUALLY 220 – YOUR AGE
• THE RECOVERY PERIODS MAY LAST EQUALLY AS LONG AS
THE WORK PERIODS AND ARE USUALLY PERFORMED AT 40%
TO 50% OF A PERSON’S ESTIMATED MAXIMAL HEART RATE
• THE WORKOUT CONTINUES WITH THE ALTERNATING WORK
AND RELIEF PERIODS TOTALING 20 TO 60 MINUTES.
• HIIT TRAINING HAS BEEN SHOWN TO IMPROVE:
• AEROBIC AND ANAEROBIC FITNESS
• BLOOD PRESSURE
• CARDIOVASCULAR HEALTH
• INSULIN SENSITIVITY (WHICH HELPS THE EXERCISING MUSCLES MORE
READILY USE GLUCOSE FOR FUEL TO MAKE ENERGY)
• CHOLESTEROL PROFILES
• ABDOMINAL FAT AND BODY WEIGHT WHILE MAINTAINING MUSCLE
MASS.
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HITT
• HIIT TRAINING CAN EASILY BE MODIFIED FOR PEOPLE OF ALL FITNESS LEVELS
AND SPECIAL CONDITIONS, SUCH AS OVERWEIGHT AND DIABETES.
• HIIT WORKOUTS CAN BE PERFORMED ON ALL EXERCISE MODES, INCLUDING
CYCLING, WALKING, SWIMMING, AQUA TRAINING, ELLIPTICAL CROSS-TRAINING,
AND IN MANY GROUP EXERCISE CLASSES.
• HIIT WORKOUTS PROVIDE SIMILAR FITNESS BENEFITS AS CONTINUOUS
ENDURANCE WORKOUTS, BUT IN SHORTER PERIODS OF TIME
EPOC
• THIS IS BECAUSE HIIT WORKOUTS TEND TO BURN MORE CALORIES
THAN TRADITIONAL WORKOUTS, ESPECIALLY AFTER THE
WORKOUT.
• THE POST-EXERCISE PERIOD IS CALLED “EPOC”, WHICH STANDS
FOR EXCESS POSTEXERCISE OXYGEN CONSUMPTION.
• THIS IS GENERALLY ABOUT A 2-HOUR PERIOD AFTER AN EXERCISE
BOUT WHERE THE BODY IS RESTORING ITSELF TO PRE-EXERCISE
LEVELS, AND THUS USING MORE ENERGY.
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• NEXT TIME YOU RUN, SWIM, OR EVEN WALK, RAMP UP
THE INTENSITY FOR 30-SECOND INTERVALS,
RETURNING TO YOUR NORMAL SPEED AFTERWARD.
• USING THIS STRATEGY WILL HELP YOU CONSUME MORE
OXYGEN AND MAKE YOUR CELL POWERHOUSES, THE
MITOCHONDRIA, WORK HARDER TO BURN ENERGY
HITT
• PERSONS WHO HAVE BEEN LIVING RATHER SEDENTARY LIFESTYLES OR PERIODS
OF PHYSICAL INACTIVITY MAY HAVE AN INCREASED CORONARY DISEASE RISK
TO HIGH INTENSITY EXERCISE.
• FAMILY HISTORY, CIGARETTE SMOKING, HYPERTENSION, DIABETES (OR PREDIABETES), ABNORMAL CHOLESTEROL LEVELS AND OBESITY WILL INCREASE THIS
RISK.
• MEDICAL CLEARANCE FROM A PHYSICIAN MAY BE AN APPROPRIATE SAFETY
MEASURE FOR ANYONE WITH THESE CONDITIONS BEFORE STARING HIIT OR ANY
EXERCISE TRAINING.
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• WITH EXERCISE, YOU INCREASE THE
NUMBER OF MITOCHONDRIA AND
HOW EFFICIENTLY THEY BURN
THROUGHOUT THE DAY
• MITOCHONDRIA ARE OFTEN
REFERRED TO AS THE POWERHOUSES
OF THE CELLS.
• THEY GENERATE THE ENERGY THAT
OUR CELLS NEED TO DO THEIR JOBS
BUILD MUSCLE
• SIMPLY PUT, MUSCLE IS MORE METABOLICALLY ACTIVE THAN FAT
• FOR EVERY POUND OF MUSCLE THE BODY BURNS 6 CALORIES PER DAY, WHILE
FAT BURNS ONLY 2 CALORIES PER DAY SO MUSCLE HAS A DAILY METABOLIC
RATE OF ABOUT 3 TIMES THAT OF FAT
• THAT SMALL DIFFERENCE CAN ADD UP OVER TIME.
• AFTER A SESSION OF STRENGTH TRAINING, MUSCLES ARE ACTIVATED ALL OVER
YOUR BODY, RAISING YOUR AVERAGE DAILY METABOLIC RATE.
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LIFT WEIGHTS
• LIKE HIIT, LIFTING WEIGHTS INCREASES YOUR METABOLISM BECAUSE IT STRAINS
YOUR BODY AND IT NEEDS EXTRA TIME TO RECOVER
• TWICE A WEEK DO 1-2 SETS OF 15 REPETITIONS FOR THE MAJOR MUSCLE
GROUPS
• BY STRENGTH-TRAINING JUST A
COUPLE OF TIMES A WEEK, FOR
EXAMPLE, YOU’LL REVERSE 50% OF THE
SEEMINGLY INEVITABLE METABOLISM
SLOW-DOWN THAT COMES WITH AGE
• YOUR BODY CONSTANTLY BURNS
CALORIES, EVEN WHEN YOU'RE DOING
NOTHING.
• RESTING METABOLIC RATE IS MUCH
HIGHER IN PEOPLE WITH MORE MUSCLE
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DON’T SIT FOR LONG PERIODS OF TIME
• BEING INACTIVE FOR LONGER THAN AN HOUR SENDS SIGNALS TO THE BRAIN
TO SLOW THE METABOLISM AND CONSERVE ENERGY AND FAT.
• THE AVERAGE PERSON BURNS ABOUT 30% OF CALORIES THROUGH DAILY
ACTIVITIES
• MANY SEDENTARY PEOPLE ONLY BURN ABOUT 15%
• BEING AWARE OF THIS SIMPLE FACT AND TAKING EVERY OPPORTUNITY TO
MOVE CAN MAKE A BIG DIFFERENCE IN THE NUMBER OF CALORIES YOU BURN
• THOSE WHO ENGAGE IN REGULAR PHYSICAL ACTIVITY BUT STILL SPEND A LARGE
PROPORTION OF THEIR DAY IN SEDENTARY ACTIVITY WERE FOUND, ON
AVERAGE, TO BE 30% LESS LIKELY TO DIE OF ANY CAUSE IN A GIVEN PERIOD
THAN WERE THOSE WHO GET LITTLE TO NO EXERCISE.
• BUT EVEN THOSE WHO PUNCTUATE A LONG DAY OF SITTING WITH A VIGOROUS
WORKOUT WERE ESTIMATED TO BE 16% MORE LIKELY TO DIE OF ANY CAUSE IN A
GIVEN TIME THAN WERE THOSE WHO DO NOT SIT FOR LONG.
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• DR. DAVID ALTER, SENIOR SCIENTIST AT THE TORONTO REHABILITATION
INSTITUTE AND A SENIOR AUTHOR OF THE PAPER, DID OFFER SOME TIPS
ON WAYS TO LIMIT SITTING AND ITS IMPACT. HE RECOMMENDS:
• WHILE WORKING AT A DESK, BE SURE TO GET UP FOR ONE TO THREE
MINUTES EVERY HALF-HOUR OR SO AND MOVE AROUND.
• WHILE WATCHING TV, STAND OR EXERCISE DURING THE
ADVERTISEMENTS (AND NO, DON'T GO STAND AT THE OPEN FRIDGE OR
THE PANTRY).
• MONITOR HOW MUCH YOU SIT, AND TRY TO REDUCE IT BY REALISTIC
INCREMENTS EVERY WEEK. YOU SHOULD AIM FOR TWO TO THREE FEWER
SEDENTARY HOURS IN A 12-HOUR DAY. A WEARABLE MONITOR CAN
HELP ESTABLISH A BASELINE AND ASSESS PROGRESS TOWARD A GOAL.
• KNOW THAT GETTING REGULAR EXERCISE IS GOOD FOR YOU
REGARDLESS OF WHAT YOU DO FOR THE REST OF THE DAY: IT WILL NOT
ONLY HELP REDUCE YOUR SEDENTARY TIME, IT SHOULD LOWER YOUR
RISK OF ILLNESS AND IMPROVE YOUR SURVIVAL PROSPECTS IF YOU HAVE
NO ALTERNATIVE TO LOGGING LONG HOURS IN A CHAIR.
STAY HYDRATED
• ALL OF YOUR BODY CHEMICAL REACTIONS, INCLUDING METABOLISM, DEPEND ON
WATER
• IF YOU ARE DEHYDRATED YOU MAY BE BURNING UP TO 2% FEWER CALORIES
• BEING DEHYDRATED SLOWS DOWN YOUR METABOLISM, INCREASES FOOD CRAVINGS,
AND MAKES YOUR BODY THINK IT’S HUNGRY
• A GERMAN STUDY FOUND THAT AFTER DRINKING 17 OUNCES OF WATER,
METABOLIC RATES INCREASED 30%.
• THE INCREASES OCCURRED WITHIN 10 MINUTES AND PEAKED AT 30-40 MINUTES
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IF YOUR URINE IS DARKER THAN A LIGHT STRAW COLOR – YOU MAY NOT BE
DRINKING ENOUGH WATER
SPICE UP YOUR FOOD
• SOME NATURAL COMPOUNDS, LIKE CAPSAICIN, IN SPICY FOODS CAN HELP
JUMPSTART YOUR METABOLISM
• CAPSAICIN, THE HOT INGREDIENT IN CHILI PEPPERS, CAN TURN YOUR
METABOLISM UP WHILE ALSO ENHANCING SATIETY AND REDUCING HUNGER
• THE EFFECTS MAY BE TEMPORARY, BUT IF YOU ADD SPICE OFTEN, THE BENEFITS
MAY ADD UP
• STUDIES SHOW THAT EATING 1 TABLESPOON OF CHOPPED RED OR GREEN
CHILIES BOOSTS METABOLISM BY ABOUT 23%
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DRINK COFFEE AND GREEN TEA
• EGCG IN GREEN TEA HELPS REV UP YOUR METABOLISM AND MAY IMPROVE FAT
OXIDATION AND THERMOGENESIS
• THERMOGENESIS:THE PROCESS OF HEAT PRODUCTION IN ORGANISMS. IT
OCCURS MOSTLY IN WARM-BLOODED ANIMALS
• A STUDY BY THE AMERICAN JOURNAL OF CLINICAL NUTRITION FOUND THAT
GREEN TEA EXTRACT INCREASED METABOLISM BY 4%.
• DRINKING 3-5 CUPS PER DAY CAN HELP YOU BURN AN EXTRA 70 CALORIES
WHICH ADDS UP TO 35 POUNDS PER YEAR!
GREEN TEA
• RESEARCHERS CONDUCTED A SERIES OF STUDIES IN DIETERS AND FOUND THAT
THOSE WHO DRANK GREEN TEA LOST MORE WEIGHT THAN THOSE WHO DIDN'T,
SUGGESTING THAT CATECHINS MAY IMPROVE FAT OXIDATION AND
THERMOGENESIS, YOUR BODY'S PRODUCTION OF ENERGY, OR HEAT, FROM
DIGESTION.
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• GREEN TEA HAS ALSO BEEN SHOWN TO INHIBIT FAT ABSORPTION BY
PREVENTING SPIKES IN INSULIN
• COFFEE HELPS TOO. A STUDY PUBLISHED IN THE PHYSIOLOGY & BEHAVIOR
JOURNAL FOUND THAT METABOLISM WAS 16% HIGHER IN PEOPLE WHO DRANK
CAFFEINATED COFFEE VS DECAF
• CAFFEINE CAN ALSO HELP YOU FEEL MORE AWAKE AND INCREASE YOUR
ENDURANCE WHILE EXERCISING
COFFEE AND EXERCISE
• IN ONE RECENT STUDY, ATHLETES WHO CONSUMED CAFFEINE PRE-EXERCISE
BURNED 15% MORE CALORIES FOR THREE HOURS POST-EXERCISE, COMPARED
TO THE CONTROL GROUP
• OTHER FUNCTIONAL BENEFITS OF A PRE-WORKOUT CUP OF COFFEE INCLUDE
IMPROVED MICROCIRCULATION, PAIN REDUCTION, IMPROVED ENDURANCE,
MUSCLE PRESERVATION, AND IMPROVED MEMORY
• WHEN USED BEFORE EXERCISE, COFFEE WILL GIVE YOU A GOOD BOOST, AND
WILL WORK TO OPTIMIZE THE BENEFITS OF EXERCISE; STIMULATING ENERGY
PRODUCTION AND FAT BURNING
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EAT BREAKFAST
• BREAKFAST JUMP STARTS METABOLISM FOR THE DAY
• IF YOU ARE TRYING TO LOSE WEIGHT, SKIPPING BREAKFAST DOESN’T HELP
• WHEN SKIPPED, METABOLISM REMAINS SLUGGISH AND YOUR BODY WILL STORE
MORE FAT DURING THE DAY
• BY THE TIME MOST PEOPLE EAT THEY ARE TEMPTED TO OVEREAT SUGARY AND
FATTY FOODS.
• ACCORDING TO THE NATIONAL WEIGHT CONTROL REGISTRY, 78% OF PEOPLE WHO
HAD LOST 66 POUNDS AND KEPT IT OFF FOR 5 YEARS EAT BREAKFAST EVERY DAY
AVOID EXTREME DIETS
• WHEN YOU DON’T GIVE YOUR BODY THE NUTRIENTS IT NEEDS, IT GOES INTO
STARVATION MODE AND STARTS HOLDING ON TO EVERYTHING IT GETS
• FOR EVERY POUND YOU LOSE, YOUR RESTING METABOLIC RATE DROPS BY
ABOUT 2-10 CALORIES A DAY
• FOR EVERY 10 POUNDS YOU LOSE, YOU NEED TO EAT 20-100 FEWER CALORIES
• YOU CAN PREVENT THIS DROP IN METABOLIC RATE BY LOSING FAT WHILE
MAINTAINING MUSCLE
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• CRASH DIETS -- THOSE INVOLVING EATING FEWER THAN 1,200 (IF
YOU'RE A WOMAN) OR 1,800 (IF YOU'RE A MAN) CALORIES A DAY -ARE BAD FOR ANYONE HOPING TO QUICKEN THEIR METABOLISM.
• ALTHOUGH THESE DIETS MAY HELP YOU DROP POUNDS, THAT COMES
AT THE EXPENSE OF GOOD NUTRITION.
• PLUS, IT BACKFIRES, SINCE YOU CAN LOSE MUSCLE, WHICH IN TURN
SLOWS YOUR METABOLISM.
• THE FINAL RESULT IS YOUR BODY BURNS FEWER CALORIES AND GAINS
WEIGHT FASTER THAN BEFORE THE DIET.
RESTING METABOLIC RATE
• IT'S ONE OF THE MOST FRUSTRATING REALITIES OF DIETING—IF YOU CUT OUT
TOO MANY CALORIES, YOUR METABOLISM THINKS TIMES ARE LEAN AND PUTS
THE BREAKS ON FAT-BURNING TO CONSERVE ENERGY.
• HERE’S THE TRICK TO KEEPING YOUR METABOLISM REVVED UP WHILE DIETING:
EAT ENOUGH CALORIES TO AT LEAST MATCH YOUR RESTING METABOLIC RATE
(WHAT YOU'D BURN IF YOU STAYED IN BED ALL DAY.
• THAT'S ABOUT 1,330 CALORIES FOR A 5-FEET-4-INCH, 150-POUND, 40-YEAROLD WOMAN.
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3 THINGS TO BUILD MUSCLE
• EAT ENOUGH CALORIES
• EAT ENOUGH PROTEIN
• CHALLENGE YOUR MUSCLES!
WILL YO-YO DIETING HAVE DAMAGED MY
METABOLISM PERMANENTLY?
• FORTUNATELY NOT!
• THE IDEA THAT YO-YO DIETING PERMANENTLY LOWERS YOUR METABOLISM HAS
BEEN RELEGATED TO THE ARCHIVES.
• HOWEVER, IF YOU'VE FREQUENTLY CRASH DIETED AND SEVERELY RESTRICTED
YOUR CALORIE INTAKE WITHOUT EXERCISING, IT'S LIKELY YOU'LL HAVE A LOT
LESS MUSCLE NOW COMPARED WITH THE VERY FIRST TIME YOU DIETED.
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WILL YO-YO DIETING HAVE DAMAGED MY
METABOLISM PERMANENTLY?
• AS A CONSEQUENCE, IT'S LIKELY YOUR METABOLISM WILL ALSO BE LOWER SO
THAT YOU NEED FEWER CALORIES TO MAINTAIN YOUR CURRENT WEIGHT.
• THIS IS BECAUSE WHEN YOU FOLLOW A VERY LOW CALORIE DIET, YOU LOSE
MUSCLE AS WELL AS FAT.
• BUT WHEN THE WEIGHT GOES BACK ON, YOU USUALLY ONLY REGAIN FAT.
WILL YO-YO DIETING HAVE DAMAGED MY
METABOLISM PERMANENTLY?
• THIS MEANS, YOUR METABOLIC RATE IS LIKELY TO HAVE DROPPED A LITTLE
EVERY TIME YOU'VE DIETED, MAKING IT SLIGHTLY HARDER EACH TIME FOR YOU
TO LOSE WEIGHT.
• THE GOOD NEWS IS YOU CAN INCREASE THE AMOUNT OF MUSCLE YOU HAVE BY
INCREASING THE AMOUNT OF EXERCISE YOU DO.
• THIS IN TURN WILL REV UP YOUR METABOLISM SO THAT YOU CAN LOSE WEIGHT
ONE FINAL TIME ON A SLIGHTLY HIGHER CALORIE INTAKE THAN YOU'VE
PERHAPS BEEN USED TO.
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OMEGA – 3 FATTY ACIDS
• COMBINING REGULAR EXERCISE WITH FISH-OIL SUPPLEMENTS INCREASES THE
ACTIVITY OF YOUR FAT-BURNING ENZYMES, REPORTS A STUDY PUBLISHED IN THE
AMERICAN JOURNAL OF CLINICAL NUTRITION.
• VOLUNTEERS TOOK 6 GRAMS OF FISH OIL DAILY AND WORKED OUT 3 TIMES A WEEK
(INTERACT WITH SOME MEDS)
• AFTER 12 WEEKS, THEY'D LOST AN AVERAGE OF 3.4 POUNDS, WHILE THOSE WHO
EXERCISED EXCLUSIVELY SAW MINIMAL SHRINKAGE.
• LOOK FOR BRANDS CONTAINING AT LEAST 300 MG OF THE FATTY ACID EPA AND
200 MG OF THE FATTY ACID DHA PER CAPSULE. POP TWO OF THESE TWO HOURS
BEFORE YOUR WORKOUT.
OMEGA – 3 FATTY ACIDS
• OMEGA-3S ALSO BALANCE BLOOD SUGAR AND REDUCE INFLAMMATION,
HELPING TO REGULATE METABOLISM.
• THEY MAY ALSO REDUCE RESISTANCE TO THE HORMONE LEPTIN, WHICH
RESEARCHERS HAVE LINKED TO HOW FAST FAT IS BURNED.
• A STUDY IN OBESITY RESEARCH FOUND RATS THAT INGESTED LARGE DOSES OF
FISH OIL WHILE EXERCISING LOST MORE WEIGHT.
• TAKE OMEGA-3 FATTY ACID SUPPLEMENTS; AT LEAST 1,000 TO 2,000
MILLIGRAMS PER DAY
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TOXINS CAN MAKE YOU FAT
• SCIENTISTS RECENTLY UNCOVERED A SURPRISING AND DISTURBING FACT:
ENVIRONMENTAL TOXINS MAKE YOU FAT AND CAUSE DIABETES.
• INSIDE THE BODY, THESE CHEMICALS MONKEY WITH OUR ABILITY TO BALANCE
BLOOD SUGAR AND METABOLIZE CHOLESTEROL.
• THEY HAMPER OUR METABOLISM
• OVER TIME, THE CHANGES CAN LEAD TO INSULIN RESISTANCE.
• SCIENTISTS KNOW THAT BISPHENOL A, A CHEMICAL FOUND IN
POLYCARBONATE HARD PLASTIC, THE LINING OF FOOD CANS,
AND CLEANING DETERGENTS HAS SURPRISING EFFECTS ON
CELLS CALLED FIBROBLASTS, A TYPE OF CELL THAT BODY USES
TO FORM CONNECTIVE TISSUE.
• NUMEROUS STUDIES LINK BISPHENOL A AND OBESITY: BPA
BEHAVES LIKE HORMONES IN THE BODY AND TENDS TO
INCREASE HUNGER AND ENCOURAGE FAT STORAGE
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PHTHALATES
• RESEARCHERS AT THE MOUNT SINAI MEDICAL
CENTER IN NEW YORK FOUND A LINK BETWEEN
EXPOSURE TO PHTHALATES AND OBESITY IN
CHILDREN.
• PHTHALATES ARE CHEMICALS THAT CAN
MIMIC HUMAN HORMONES AS WELL.
• THEY ARE FOUND IN PLASTIC FLOORING, WALL
COVERINGS, AND PERSONAL CARE PRODUCTS
LIKE PERFUME, COSMETICS AND LOTIONS.
• THEY’RE ALSO SOMETIMES USED IN THE
COATINGS OF DRUGS OR SUPPLEMENTS.
CHOOSE ORGANIC PRODUCE
• FOOD/DRINK IS THE ONLY SUBSTANCE WE PUT INSIDE OUR BODIES – MAYBE
WORTH SPENDING A LITTLE EXTRA ON THESE
• RESEARCHERS IN CANADA FOUND THAT DIETERS WITH THE MOST
ORGANOCHLORIDES (CHEMICALS FOUND IN PESTICIDES) STORED IN THEIR FAT
CELLS WERE THE MOST SUSCEPTIBLE TO DISRUPTIONS IN MITOCHONDRIAL
ACTIVITY AND THYROID FUNCTION.
• TRANSLATION: THEIR METABOLISM STALLED.
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CHOOSE ORGANIC PRODUCE
• CAN'T AFFORD A FULL ORGANIC SWAP?
• GO TO ENVIRONMENTAL WORKING GROUP
FOR THE MOST (AND THE LEAST) CONTAMINATED FOODS,
THEN ADJUST YOUR SHOPPING LIST ACCORDINGLY
• EAT SEVERAL SMALL MEALS PER DAY.
• EATING 4-6 SMALL MEALS DURING THE DAY INSTEAD OF 1 OR 2 LARGE MEALS
HAS BEEN SHOWN TO KEEP YOUR METABOLISM UP
• IT WILL HELP KEEP BLOOD SUGARS LEVEL AND YOUR METABOLISM RUNNING
WHICH WILL BURN MORE CALORIES.
• IT WILL ALSO PREVENT YOU FROM GORGING ON FOOD LATER WHEN YOU’RE
HUNGRY
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SMALL FREQUENT MEALS
• THERE ARE SEVERAL REASONS WHY MEAL FREQUENCY MAY AFFECT YOUR
METABOLISM
• FIRST, THYROID HORMONE LEVELS BEGIN TO DROP WITHIN HOURS OF EATING
MEALS
• WHEN THIS HAPPENS, METABOLISM SLOWS DOWN
• SECOND, THE THERMOGENIC EFFECT OF EATING SEVERAL SMALL MEALS IS
SLIGHTLY HIGHER THAN WHEN CONSUMING THE SAME AMOUNT OF CALORIES IN
ONE MEAL
INCREASE YOUR PROTEIN
• PROTEIN PROVIDES A METABOLIC ADVANTAGE OVER FAT OR CARBOHYDRATES
BECAUSE YOUR BODY USES MORE ENERGY TO PROCESS PROTEIN
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INCREASE YOUR PROTEIN
• AIM FOR ABOUT 30 GRAMS OF PROTEIN AT EACH MEAL
• IT IS HARDER FOR YOUR BODY TO DIGEST PROTEIN BECAUSE IT HAS A HIGH
THERMOGENIC EFFECT OF FOOD (TEF)
• THE TEF OF PROTEIN IS 25% WHICH MEANS THAT 25% OF THE CALORIES ARE
BURNED OFF DURING DIGESTION. THIS IS HIGHER THAN CARBOHYDRATES (5%)
AND FAT (2%)
INCREASE YOUR PROTEIN
• ONE RECENT STUDY FROM PURDUE UNIVERSITY FOUND THAT DIETS HIGHER IN
PROTEIN MAY HELP PRESERVE LEAN BODY MASS, WHICH IS THE BEST FATBURNER OF ALL.
• PROTEIN ALSO INCREASES SATIETY LEVEL SO YOU STAY FULLER LONGER
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AVOID TRANS FATS
• YOU’VE HEARD THEY'RE BAD FOR YOU
• BUT TRANS FATS ALSO SLOW DOWN
YOUR BODY'S ABILITY TO BURN FAT
• THEY HAVE AN ALTERED SHAPE AND
BIND TO FAT AND LIVER CELLS AND SLOW METABOLISM.
• EATING TRANS FAT CAN ALSO LEAD TO
INSULIN RESISTANCE AND INFLAMMATION,
BOTH OF WHICH CRIPPLE METABOLISM AND CAN CAUSE WEIGHT GAIN.
SKIP THE SECOND MOJITO
• ANOTHER REASON NOT TO OVER IMBIBE: KNOCKING BACK THE EQUIVALENT OF
JUST TWO MIXED DRINKS (OR TWO GLASSES OF WINE OR TWO BOTTLES OF BEER)
PUTS THE BRAKES ON FAT BURNING BY A WHOPPING 73%
• THAT'S BECAUSE YOUR LIVER CONVERTS THE ALCOHOL INTO ACETATE AND
STARTS USING THAT AS FUEL INSTEAD OF YOUR FAT STORES, REPORT
RESEARCHERS FROM THE UNIVERSITY OF CALIFORNIA, BERKELEY.
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SNACK SMART
• EATING MORE WHOLE FOODS AND LESS PROCESSED FOODS WILL ALSO HELP
KEEP METABOLISM IN CHECK.
• BODY HAS TO WORK HARDER TO DIGEST WHOLE FOODS
• TRANS FATS HAVE ALSO BEEN SHOWN TO LEAD TO INSULIN RESISTANCE AND
INFLAMMATION WHICH BOTH DECREASE METABOLISM
• NONORGANIC FRUITS AND VEGETABLES MAY ALSO DECREASE YOUR
METABOLISM BY INTERFERING WITH YOUR THYROID
• FOOD BASED CALCIUM SOURCES HAVE ALSO BEEN SHOWN TO HELP YOUR BODY
METABOLIZE FAT MORE EFFICIENTLY ACCORDING TO A STUDY FROM THE
UNIVERSITY OF COPENHAGEN
• WOMEN NEED TO REPLENISH IRON AS WELL
• IF MUSCLES DON’T GET ENOUGH OXYGEN FROM IRON, METABOLISM WILL SLOW
DOWN AS A RESULT
• FOODS HIGH IN IRON: POULTRY, SEAFOOD, BEANS/LEGUMES, DARK GREEN
VEGETABLES SUCH AS SPINACH, DRIED FRUIT SUCH AS RAISINS, PRUNES AND
APRICOTS, IRON-FORTIFIED CEREALS, BREADS AND PASTAS, PEAS, PUMPKIN SEEDS
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SNACK SMART
• TRY NOT TO GO LONGER THAN 4-5 HOURS BETWEEN MEALS AND SNACKS
• SOME PEOPLE DO BETTER WITH 3-4 HOURS
• MAKE SURE TO COMBINE PROTEIN WITH CARBS AND FAT
• AN APPLE WITH 10-12 ALMONDS
• GREEK YOGURT WITH FRUIT
• COTTAGE CHEESE WITH FRUIT
• CHEESE STICK WITH A PEAR
GET QUALITY SLEEP & AVOID STRESS
• AIM FOR 8 HOURS OF GOOD SLEEP
• SLEEP DEPRIVATION HAS BEEN SHOWN TO DECREASE YOUR METABOLISM AND
ABILITY TO MANAGE BLOOD SUGAR, AND INCREASES YOUR CRAVINGS FOR HIGH
CARBOHYDRATE FOODS
• IT THROWS OFF LEPTIN AND GHRELIN, THE HORMONES THAT HELP REGULATE
ENERGY USE AND APPETITE
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GET QUALITY SLEEP & AVOID STRESS
• RESEARCHERS AT STANFORD UNIVERSITY FOUND THAT PEOPLE WHO SNOOZED
FEWER THAN 7.5 HOURS PER NIGHT EXPERIENCED AN INCREASE IN THEIR BODY
MASS INDEX.
SLEEP
• SLEEP HAS DIRECT EFFECT ON DIABETES, HEART DISEASE AND
WEIGHT
• RESEARCH COLUMBIA UNIVERSITY: 6 HOURS OR LESS A NIGHT
– 23% MORE LIKELY TO BE OBESE THAN PEOPLE WHO SLEPT 7-9
HOURS
• 5 HOURS OR LESS – 50% MORE LIKELY
• 4 HOURS OR LESS – 73% MORE LIKELY
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MANAGE STRESS
• YOUR BODY TELLS YOU WHEN YOU ARE IN DANGER BY TRIGGERING ITS STRESS
RESPONSE, AN INVOLUNTARY PHYSICAL REACTION LEFT OVER FROM THE DAYS
WHEN HUMANS HAD NATURAL PREDATORS.
• WHEN THE BODY PERCEIVES A THREAT, YOUR HYPOTHALAMUS SENDS YOUR
ADRENAL GLANDS INTO OVERDRIVE, PRODUCING HIGH LEVELS OF THE
HORMONES ADRENALINE AND CORTISOL, WHICH INCREASE YOUR HEART RATE
AND BLOOD PRESSURE
MANAGE STRESS
• THE HORMONE CORTISOL TRIGGERS THE RELEASE OF GLUCOSE INTO THE
BLOODSTREAM, FUELING YOUR BODY TO REACT TO A THREAT.
• HOWEVER, CORTISOL IS NOT NECESSARY TO COMBAT MOST DAILY STRESSES, SO IT
CAN BUILD UP IN YOUR SYSTEM, LEADING TO INSOMNIA, ANXIETY AND DEPRESSION.
• CORTISOL SUPPRESSES THE IMMUNE SYSTEM, SLOWS DOWN DIGESTION, STIMULATES
YOUR APPETITE, AND MAY INTERFERE WITH YOUR BRAIN’S ABILITY TO PERCEIVE
SATIETY.
• IN PROLONGED PERIODS OF STRESS, CORTISOL ALSO CAUSES FAT TO BE STORED IN
THE ABDOMEN, WHICH CAN LEAD TO OBESITY.
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MANAGE STRESS
• DIFFERENT WAYS TO MANAGE STRESS INCLUDE DEEP BREATHING, STRETCHING,
YOGA, SPENDING TIME WITH FRIENDS, LAUGHING, WALKING, LISTENING TO
MUSIC, AND ENJOYING HOBBIES
REMEMBER …
• WORKOUT AND BUILD MUSCLE
• STAY HYDRATED
• SNACK SMART
• SPICE UP YOUR FOOD
• INCREASE YOUR PROTEIN
• GET ENOUGH SLEEP
• TAKE OMEGA 3 FATTY ACIDS
• DRINK COFFEE AND GREEN TEA
• AVOID EXTREME DIETS
• RELAX …
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LET’S GET COOKING!
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