How to Metabolism - Part 2

If you want to tackle your excess fat with chronic diets and you are throwing yourself into one after another, then definitely stop. Repeated dieting slows down your metabolism. The only thing you'll achieve is a yo-yo effect, which makes your body send warning signals and think it's about to go on a hunger strike. Indeed, dieting is an alarm signal that convinces your body that hunger is imminent even in our latitudes. If the body does not have enough nutrients due to caloric deprivation, it creates false stress, a feeling of insatiable hunger, and amino acids are excreted from muscle tissue, thus slowing down the metabolism.The loss of muscle mass is one of the main reasons why most dieters end up back at or even over their original weight within a short time after stopping dieting.

If you really want to lose weight then you should eat every few hours, just remember that it is not best to eat just before bedtime. Because whenever you eat, you are boosting your metabolism. If the body goes for a long time without eating, the metabolism slows down and the result is a binge. So try to keep your metabolism working. The key to success, however, is not only how often you eat. It's also about eating the right foods.

Here are some selected tips:

Every meal should contain protein. Complete proteins, especially animal proteins, help increase BMR. This is because they promote thermogenesis (the body's ability to burn calories as heat). Digesting protein produces up to 40% more heat than digesting carbohydrates. Therefore, if you consume some protein in each serving, you allow your body to increase the level of a fat-releasing enzyme that allows fat to become the primary source of energy for your body.

Avoid simple (refined) carbohydrates such as white sugar, white bread and foods with a high glycemic index (bananas, rice cakes, potatoes). These negatively affect metabolism because they cause a spike in insulin levels. Insulin is the main biochemical carrier of fats. Our bodies are naturally predisposed to reach for fat as a source of energy. Thus, it uses 70% fat for daily activities (excluding exercise). But high insulin levels prevent the body from using fat as an energy source, so alternate sources such as glucose and amino acids are sought.

Eat complex carbohydrates, found in many fruits, vegetables and whole grains. They are digested slowly, excreted into the bloodstream gradually and blood sugar levels therefore remain stable. The result is stability of insulin and a reduced tendency to store unwanted fat. Carbohydrates with a low glycemic index, such as spinach, asparagus or soy beans, are a good source of nutrients and fiber, while not containing many calories.

Don't overeat, stick with small portions. One meal should have 300 to 500 calories. If one serving is more caloric, you risk fat storage, especially if you take in more calories than you break down.

Your body needs the essential fatty acids (EFAs) found in flaxseed oil. These substances are also important for burning fat. It may sound paradoxical, but without sufficient levels of EFAs, you would never reach your optimal fat loss potential. These essential fats work by underutilizing oxygen in the cells. The more oxygen that gets to your cells, the faster you burn fat. EFAs support metabolism as well as the body's ability to use insulin. Omega-6 and omega-3 fatty acids should therefore be your main source of fats. You can thus significantly reduce unwanted types of fats.

Hydrate your body. If you were to limit your fluid intake in an attempt to prevent water retention, you would achieve the opposite. If the body is not getting enough fluids, it will start to retain water in an attempt to provide basic biological functions. Adequate water intake also reduces appetite, so you end up consuming fewer calories. More importantly, however, water plays a major role in many bodily functions. For example, it regulates body temperature, enables energy production, acts in the removal of toxic substances, and aids kidney function. Sufficient fluid intake is especially important when you consume a lot of protein. The breakdown of proteins produces ammonia, which gets into the urine. This must then be eliminated to avoid negative physiological complications.

Do not forget to take a daily dose of multivitamins. Even if you follow a healthy diet, it is often difficult to supply the body with enough vitamins and minerals needed for optimal functioning.