Category: Weight Loss

7 Ways to Sabotage Your Metabolism

There are 7 ways to sabotage your metabolism.. and there are probably a few things in your life that you’d like to slow down

But when it comes to your metabolism? Probably not.

Unfortunately, there are plenty of sneaky ways we slow our metabolism down — here are 7 ways to sabotage our metabolism:

1. You don’t eat enough

Your body is smart! When you regularly eat less fuel than you burn, your body can make itself even more efficient by lowering how many calories it needs.

This can happen if 1) you exercise a lot and don’t ramp up your food intake to match it; 2) you undereat every day, or 3) go on a lot of diets.

2. You skip meals

Research shows that eating regular meals throughout the day is linked with a greater “thermic effect of food” – i.e., more calories burned after eating.

Plus, eating on a regular schedule helps your body manage its blood sugar levels, which is a biggie when it comes to your health.

3. You don’t lift weights

Strength training helps boost your metabolism in a couple of different ways.

Over the long run, it helps build muscle, and muscle tissue burns more calories at rest than fat tissue.

But it also has an immediate benefit: it raises your metabolism for hours after your workout is finished.

4. You slack on your sleep

Not getting enough sleep is like a triple whammy on your metabolism.

  • When you’re tired you’re not as active, which means a lower daily calorie burn
  • You tend to eat more when you’re sleep-deprived because it messes up your hunger hormones and makes you crave high-calorie foods
  • Your body has a harder time managing blood sugar levels when you’re low on sleep, which can make you store fat
5. You sit all day

Being sedentary – i.e., not getting up to move around every half-hour or so — is linked with a slower metabolism. Time for that standing desk!

6. You don’t eat enough protein

Not only does protein keep you feeling full after you eat it, but it also helps you build metabolism-boosting muscle.

Plus, digesting it burns more calories than digesting carbs or fat.

Some guidelines: aim for between .73 and 1 gram of protein for every pound of your weight (1.6 and 2.2 grams per kilogram of your weight).

7. You get stressed out a lot

It’s true! Stress can LOWER your metabolism.

An Ohio State University study found that women burned fewer calories after they ate a high-fat meal when they were stressed.

Just another reason it’s so important to have a plan to regularly blow off stress, like working out, meditating, or relaxing hobbies!

If any of those rang a bell for you – we have a free guide for you to download:

9 Proven Ways to Master Your Metabolism

7 Ways to Sabotage Your Metabolism

Nothing is an “overnight# fix for getting in shape, but understanding how your metabolism works and making small changes to your lifestyle is the next best thing.

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Some interesting facts about sleep here: 5 Surprising Facts About Sleep

How To Keep The Fat Off

How to keep the fat off If you’ve successfully completed a diet?

Maintaining your weight loss is the next step, and it’s not always easy. But with the right habits in place, you can keep the pounds off for good.

Below are four tips for maintaining your weight loss:

1. Continue to eat healthy foods.

When you’re trying to lose weight, it’s important to eat healthy foods.

The same goes for maintaining your weight loss – you should continue to eat healthy foods in the right amounts.

This means plenty of fruits and vegetables, lean protein, whole grains, and healthy fats.

2. Stay active.

Keeping the fat off requires regular exercise.

When you’re trying to lose weight, you may need to exercise more than when you’re maintaining your weight.

But even if you don’t have to increase the amount of exercise you do, make sure you stay active.

This means getting at least 30 minutes of exercise most days of the week.

3. Conscious constraint.

It can be tough to resist temptation, especially when it comes to food.

But if you want to maintain your weight loss, it’s important to avoid temptation as much as possible.

This means avoiding unhealthy foods and eating only when you’re hungry.

It also means keeping a close eye on portion sizes.

Nevertheless, don’t fear eating your favorite foods – just don’t overindulge.

4. Stay disciplined.

Maintaining your weight loss can be challenging at times. But if you stay disciplined, you can succeed.

Make sure to set goals and reward yourself for meeting them.

Also, make sure to find a support group or friend who will help keep you on track.

Ultimately, it’s about being disciplined until doing the right things becomes second nature.

More tips in this article: Intermittent Fasting – Debunking Myths – NSH FIT

Intermittent Fasting – Debunking Myths

Intermittent Fasting – lets uncover the truth with som real stats, so lets go:

Myth 1: Fasting Equals Starvation

Truth:

Fasting is a controlled, intentional process with numerous health benefits. A 2014 study found a 3-8% weight loss within 3-24 weeks of periodic fasting (Varady, 2014).

Myth 2: Fasting Leads to Muscle Loss

Truth:

Intermittent fasting helps maintain muscle mass while promoting fat loss. A 2016 study showed that intermittent fasting retained more muscle mass than continuous calorie restriction (Moro et al., 2016).

Myth 3: Fasting Causes Nutrient Deficiencies

Truth:

With a balanced diet, you can still meet your nutrient needs during eating windows. A 2017 review found no significant micronutrient deficiencies in intermittent fasting participants (Patterson & Sears, 2017).

Myth 4: Fasting Slows Down Metabolism

Truth:

Short-term fasting can actually increase metabolic rate for efficient fat burning. A 2000 study revealed a 3.6-14% increase in resting energy expenditure after a 48-hour fast (Zauner et al., 2000).

Myth 5: Fasting is Bad for Women’s Hormones

Truth:

While some women might experience hormonal changes, many find success with modified fasting methods. A 2013 study showed that a modified fasting method (5:2) improved insulin sensitivity in women (Harvie et al., 2013).

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See more: 5 Surprising Facts About Sleep

Benefits Of High-Intensity Interval Training

The benefits of High-Intensity Interval Training are many:

Looking for a workout that can help you reach your fitness goals quickly and efficiently? Look no further than high-intensity interval training (HIIT).

This intense form of exercise involves alternating periods of all-out effort with periods of rest, making it a highly effective way to burn fat, increase endurance, and build lean muscle.

Whether you’re a seasoned athlete or a beginner looking to get in shape, the benefits of HIIT are numerous and well-documented.

By pushing your body to the limit and challenging your fitness in new ways, you can achieve your goals faster and more effectively than ever before.

So if you’re ready to take your training to the next level and unlock the many benefits of high-intensity interval training, read on to discover how this popular workout style can help you transform your body and achieve your fitness dreams.

What Is High-Intensity Interval Training?

High-intensity interval training (HIIT) is a type of workout that involves short bursts of high-intensity exercise interspersed with periods of rest or low-intensity activity.

The idea is to push your body to the limit during the high-intensity intervals, allowing you to maximize your cardiovascular and muscle output.

HIIT can take many different forms, including running, cycling, or weightlifting, and can be adapted to suit a wide range of fitness levels and abilities.

For example, a simple HIIT workout might involve alternating 30 seconds of all-out sprinting with 30 seconds of walking or slow jogging, repeated for a total of 10-20 minutes.

This type of workout can be done on a treadmill, outdoors, or even with a jump rope or other equipment.

The beauty of HIIT is that it can be adapted to suit your preferences and fitness level, allowing you to challenge yourself and push your limits while still achieving great results.

And, practically, it can be adapted to any sort of exercise, from jogging to hiking and even swimming.

The premise is always the same – 10-20 seconds of all-out, intense effort, followed by up to 60 seconds of rest or very low-intensity work.

How The Body Fuels Movement

In order to fuel movement during exercise, the body relies on a variety of energy production mechanisms.

Those include aerobic and anaerobic mechanisms, as well as a mix between the two.

Aerobic mechanisms primarily engage oxygen to help break down glucose and fat for energy.

These mechanisms are primarily engaged during low-intensity exercise that is long in duration (4+ minutes.)

Oppositely, anaerobic mechanisms do not rely on oxygen and utilize muscle creatine & glucose for energy.

These mechanisms are primarily engaged during high-intensity, short-burst output, such as sprinting or weight lifting.

During high-intensity interval training (HIIT), the body primarily relies on the anaerobic system, which involves the breakdown of glucose to create energy without the use of oxygen.

However, due to the prolonged duration of this type of training, aerobic mechanisms are also involved, making it a mixed aerobic-anaerobic workout.

By alternating between periods of high-intensity activity and rest or low-intensity activity, HIIT workouts allow the body to tap into both energy production mechanisms, maximizing the benefits of both systems and helping to improve overall fitness and endurance.

What Does HIIT Lead To?

One of the major advantages of high-intensity interval training (HIIT) is that it can lead to improvements in both endurance and explosive power.

This is due to the fact that HIIT utilizes both the anaerobic and aerobic energy systems in the body, as it involves alternating periods of high-intensity activity with rest or low-intensity activity.

By challenging the anaerobic system, HIIT can help to build explosive power and speed.

At the same time, by challenging the aerobic system, HIIT can also improve endurance and overall cardiovascular fitness.

This unique combination of benefits makes HIIT a highly effective form of training for athletes and fitness enthusiasts alike, helping to improve both speed and stamina.

So whether you’re looking to improve your overall fitness or take your athletic performance to the next level, incorporating high-intensity interval training into your routine could be just the ticket to unlocking your full potential.

The Afterburn

One additional benefit of high-intensity interval training (HIIT) is the afterburn effect, also known as excess post-exercise oxygen consumption (EPOC).

This phenomenon refers to the increased calorie burn and metabolic rate that can occur in the hours following an intense anaerobic workout like HIIT.

During these recovery periods, the body must work to restore oxygen levels, remove waste products, and repair damaged tissues.

This process requires energy, which means that the body continues to burn calories at an elevated rate even after the workout has ended.

This effect can last for several hours after a HIIT session, leading to increased calorie burn and improved fat loss over time.

That is, of course, if the workouts are paired with a good nutrition plan.

So not only can HIIT help to improve strength, endurance, and explosiveness, but it can also help you continue to burn calories and lose weight long after your workout is over.

This makes HIIT a highly efficient and effective form of exercise for anyone looking to get the most out of their fitness routine.

Final Thoughts

In conclusion, high-intensity interval training (HIIT) is an incredibly effective and versatile form of exercise that can offer a wide range of benefits to people of all fitness levels.

By pushing the body to its limits and challenging both the anaerobic and aerobic energy systems, HIIT can lead to improvements in endurance, explosive power, speed, and overall fitness.

Additionally, the afterburn effect of HIIT can help to continue burning calories long after the workout has ended, leading to better weight loss results over time.

With so many benefits on offer, it’s no wonder that HIIT has become such a popular and well-regarded form of training.

Whether you’re a seasoned athlete looking to take your performance to the next level or simply someone looking to improve your overall fitness and health, incorporating HIIT into your routine could be the key to unlocking your full potential.

So why not give it a try today and see what HIIT can do for you?

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1. The Science Behind Metabolism and how you can get aesthetic physique in the least amount of time

2. 7 ways to boost your metabolism to lose weight

3. The simple beliefs you should adopt to achive your fitness goals

Benefits Of High-Intensity Interval Training
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Handy Suggestions For Shedding Pounds

Try These Handy Suggestions For Shedding Pounds!

Why are there so many people who seem to have lost a lot of weight, and yet you can’t figure out how to get rid of yours? Maybe they know a secret or two that you are unaware of.

This article has lots of practical advice, but maybe a few secrets thrown in that you can use to beat your scale.

If you wish to lose weight you ought to keep a daily food journal. By keeping track of all foods and beverages consumed throughout the day, and under what circumstances they are selected, it becomes easier to remain accountable for your dietary patterns. Knowledge of what kinds of situations trigger your overeating can help you adjust your behavior and adopt healthier habits.

Don’t drink your calories. Replace caloric soft drinks and juices with calorie-free drinks. A single serving of regular soda can contain over a hundred calories and many people drink multiple servings per day. Your body doesn’t recognize liquid calories as food, so you still end up eating as much solid food as you would otherwise. Choose water or unsweetened tea to keep your calories and waistline in check.

To increase one’s motivation to lose weight watching a documentary about the production of food can be very useful. Watching such kind of film can inform people to make better food related decisions. This increased knowledge and the better choices that will come as a result will be another tool to help lose weight.

Take control of your eating behaviors to help avoid over eating. You should plan your eating so you can avoid impulse eating. When you are eating, focus on your food, not on the tv, the phone, or anything else. Don’t clean your plate. You should only eat until you feel slightly full.

Buy smaller plates. Many dish sets contain plates designed to hold significantly more than one serving of food. These plates can make normal portions look small. You may, inadvertently, end up eating more than is necessary. Replace your large plates with small ones. Getting smaller plates will make your portions look larger.

If you are trying to lose weight and love coffee, then try decaf coffee. Decaff coffee is a great choice because it is very low in calories when you have a sudden craving. In addition, decaff coffee is an excellent source of antioxidants that your body needs to operate efficiently.

Joining a gym is an excellent way to lose weight. Being in a community of people who are trying to be healthy will give you inspiration to do the same. You will also have access to an abundance of fitness equipment, so if you get bored with one exercise, you will always find something else to do.

If you have the best of the best in information, it’s a little bit harder to fail. This article has given you some tricks of the trade as well as some tried and true advice on how you can finally get rid of those extra pounds, be it 10 or 200.

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Is Fasted Cardio Better?

If you’ve stepped foot in a gym at all in the past few years, you’ve probably heard about fasted cardio.

Proponents of the theory claim that when you do your cardio exercises early in the morning before eating anything, your body will burn more fat because it doesn’t have any food to use as fuel.

But is this really true? And even if it is, is it worth skipping breakfast for?

Let’s take a closer look at fasted cardio and see what the evidence says.

What Is Fasted Cardio?

If you’re like most people, the thought of doing cardio first thing in the morning makes you want to crawl back into bed.

But there’s a growing trend of people who are willing to sacrifice a few extra minutes of sleep for the benefits of fasted cardio.

So what is it, and does it really work?

Fasted cardio is simply exercising in a fasted state, meaning that you haven’t eaten anything for at least 8 hours.

The theory is that by exercising in a fasted state, your body will be forced to burn stored fat for energy, leading to greater fat loss.

There is some scientific evidence to support this claim, but it’s still relatively controversial.

Why? Well, because fasted cardio does, indeed, lead to more fat oxidation (fat burning) during the session…

However, later on, during the day, that same fat oxidation is decreased, creating a net difference of… zero.

So should you give fasted cardio a try? If you’re looking to lose weight, and you find it sustainable (can stick to it,) then sure.

But bear in mind, fasted cardio is not superior for fat loss compared to fed cardio.

What this means is that there’s no need to go through the hassle of working out on an empty stomach.

What Matters For Fat Loss?

When it comes to weight loss, there are a lot of myths and old wives’ tales floating around.

One of the most persistent is precisely the idea about fasted cardio.

However, there is no scientific evidence to support this claim.

In fact, what matters most when it comes to losing weight is not the type of cardio you do but rather the balance between calories burned and calories consumed.

If you burn more than you consume, you will lose weight.

This is called “eating in a caloric deficit.”

You can create a caloric deficit by reducing your calorie intake, increasing your activity level, or, ideally, a combination of both.

And so, if you’re looking to shed some pounds, focus on creating a calorie deficit and forget about fasted cardio altogether – it’s just a hyped-up fad!

Honorable Mentions

Have you ever wondered why some people seem to find weight loss so easy while others find it nearly impossible?

While there are many factors that contribute to weight loss, there are a few simple strategies that can make a big difference.

First, including high-protein and fiber-rich foods in your diet can help to regulate hunger and promote feelings of fullness and satiety.

Second, regular exercise helps to boost metabolism and burn calories.

Finally, conscious restraint can help to prevent overeating and unhealthy snacking.

By following these simple tips, you can increase your chances of success when trying to lose weight, again, without doing fasted cardio!