Gobble up calories

11 Jul

Burn Calories While Sleeping

By Alya Alyssa Kattan

If you are having a hard time losing weight, even though you don’t eat much and feel as though you put on weight just by looking at food, well it’s time to turn your body into an efficient burning calorie machine!

Here are the best ways to ignite your engine and stop a sluggish metabolism from ruining your hard efforts.

Eat Breakfast

  • I have said this over and over again that breakfast is the most important meal of the day!  Without it: we break-fast, over eat, and it’s difficult to fight those bad for us urges.  Another benefit of eating breakfast is it can increase your resting metabolism by 10% and reduce the risk of obesity and diabetes.  Make sure to choose healthy options such as whole-grain cereal and fruit, whole-wheat toast and peanut butter or fat-free yogurt and a handful of granola.

Engage in Exercise

  • Do interval training where you alternate short bursts of intense activity with lower intensity activity. For example; alternating sprints with a slow jog.  Interval training is the best method for losing fat and increasing your metabolism.
  • Do strength training 2 to 3 times a week–this is especially important as we get older because we tend to lose muscle and gain fat which slows down our metabolism.  Strength training increases muscle mass which will allow your body to burn more calories at rest, reduce fat mass, increase bone density and reduce the risk of osteoporosis, etc..  For every pound of lean muscle mass that you have, you burn 35-50 calories per day!  If you have 10 pounds of lean muscle mass then you burn between 350-500 calories.

Take B vitamins and magnesium

  • Inadequate amounts of B6, B12, folate, thiamin and niacin can leave you feeling depressed, fatigued, and slow the body’s metabolism.  Eat foods high in vitamin B such as spinach, asparagus, beans, melon, broccoli, fish, poultry and eggs.
  • Magnesium is needed for proper muscle, nerve and heart function, protein synthesis and energy metabolism.  Excellent sources of magnesium are spinach, halibut, nuts such as almonds, cashews and peanuts, soybeans, whole-grain cereals, oatmeal, and legumes such as black-eyed peas and lentils.

No more crash dieting

  • Going on fad diets, diets less than 1000 calories, is the worst thing you can do for your metabolism.  Why?  Your body goes into ‘starvation mode’ so it fights to conserve fat and carbs stores and instead uses lean tissue or muscle to provide it with some of the calories it needs to keep functioning. This leads to a loss of muscle which lowers metabolic rate slowing down weight loss. Eating 5 to 6 small meals is the best way to keep your metabolism running high and winning the fight against the bulge.

Reference:

“7 ways to boost your metabolism: Trick your body into burning calories more efficiently”; Samantha Heller; 2008.
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5 Responses to “Gobble up calories”

  1. Attia July 11, 2011 at 9:07 PM #

    very useful tips baby. more power to you. lots of love

  2. hadeel July 12, 2011 at 12:55 AM #

    Hi Alya, i would like to try the above steps but can i consider home cleaning as good exercise? 🙂

  3. Shabs July 13, 2011 at 1:51 PM #

    u sisters ROCK!!

    • alyakattan July 24, 2011 at 4:36 PM #

      Thanks baby!!!! We love you!!! ❤ Xx Muuahhh

Trackbacks/Pingbacks

  1. Gobble up calories « Alya's Fit Club | Fitness - July 12, 2011

    […] post: Gobble up calories « Alya's Fit Club Posted in Strength Tags: burn-more, calories-at-rest, density-and, every-pound, increase-bone, […]

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