Boost Metabolism and Speed Up Weight Loss!

Boost Metabolism Speed Up Weight loss! Sleep Aim for 6-8 hours of sleep Sleep enables 15MN Go to bed the natural cycles of our body earlier than the week before. that reduce No TV at least inflammation 30 MIN before bed. and burn fat. Build a routine around unplugging and Unwinding prior to falling asleep each night. Exercise Exercise can rev up your basal metabolic rate, which is responsible for 70% of daily calories burned. Resistance Training Triceps : Dips, Kickbacks Glutes: Lunges, Squats, Deadlifts Legs: Lateral Lunges, Leg-lifts Anaerobic Cardio Perform: 30 secs for 3-4 sets Burpees, mountain climbers, squat jumps, running in place, skaters, jump rope, jumping jacks (Highlntensity İnterval Training) HIIT HIIT stimulates production of human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. (HGH is responsible for increased caloric burn and also slows down the aging process.) Healthy Eating Add some dairy. It helps minimize the body absorb fat and break down blood cells. Aim to have smaller Neglecting breakfast is a metabolism killer. portions of healthy foods 2-3 times a day. Drinking two glasses of water before every meal helps dieters lose an average of 15.5 pounds. Add organic produce to your grocery shop- ping. Eat your way to a metabolism boost by eating protein. Healthy Fats Trans fats and saturated fats are bad for you. Here are ones which support weight loss and keep your body healthy. Walnuts Hazelnuts Almonds Cashews Chia Flax *Eggs Pecans Pistachios Hemp Sunflower Pumpkin Eggs Nuts Seeds Salmon Tuna Sadiness herring Mackerel Sesame seeds Avocado Coconut Olive oil Fish Oils Have 2-3 servings of healthy fat a day. Start by adding one new healthy fat into your diet everyday. Pach on Protein Protein rich foods are low in calories and fill your stomach for longer time and faster. ויוי יריי Animal- Based Plant- Based 2 small eggs 4 slices (120gm) wholemeal 30gm (1.5 slices) reduced fat cheese 3 cups (90gm) wholegrain cereal 70gm cottage cheese 2 cups (330gm) cooked pasta 1 cup (250 ml) low-fat milk 3 cups (400gm) cooked rice 35gm lean beef, lamb or pork (cooked weight) 3/4 cup (150gm) lentils or kidney beans 40gm lean chicken (cooked weight) 200gm baked beans 50gm grilled fish 120gm tofu 50gm canned tuna or salmon 60gm nuts or seeds 200gm reduced fat yogurt 300ml soy milk Each of these foods provide approximately 10g of protein. These foods have moderate to low fat contents and are rich in other nutrients. Metabolism Boosting Drinhs Have at least 2 liters of water daily. it helps keep your body hydrat- ed plus you'll eat less. Green tea is a good alternative for fizzy drinks, and it has myriad health benefits Factors that Slow Your Metabolism Obesity A slow metabolism can lead to a build up of calories, stored as fat for future use. This leads to weight gain and , if unchecked, obesity. Sleep Deprivation less sleep= less leptin= more hunger= slower metabolism Sleep deprivation has been found to: 256 • Impacts appetite, hunger and energy expenditure. • Increases ghrelin levels, the hormone that stimulates appetite. • Adversely affects the body's ability t handle glucose. • May increase the risk of Type 2 Diabetes. Eating Too Little When you skimp on calories, your body switches into starvation mode, slowing your metabolic rate to con- serve the fuel it's got. Dehydration If you're dehydrated, you could burn up to 2% fewer calories. Skipping Breakfast A study from the American Journal of Epidemiology found that people who skip breakfast were 4.5 times more likely to be obese. Sources: http://www.womenshealthmag.com/weight-loss/boost-your-metabolism http://www.fitwirr.com/fitness/-how-to-increase-your-metabolism http://www.ausport.gov.au/ais/nutrition/factsheets/basics/protein_-_how_much http://www.womenshealthmag.com/weight-loss/increase-metabolism http://www.fitnessrepublic.com/fit- ness/10-tips-to-boost-your-metabolism-in-just-one-day.html http://www.toscareno.com/2014/02/07/start-diet-challenge-day-7-healthy-fats/ www.FITNESSREPUBLIC.COM Fitness Republic SIGNUP FOR NEWSLETTER! http://www.fitnessrepublic.com/newsletter