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Experts have weighed in on this topic, and what they have concluded after many studies is that your metabolism slows down when you cut calories. This might seem counter-productive if you are trying to lose weight, but if you remember to get regular exercise, it can negate that slowdown effect.
Gradual weight loss will keep your metabolism chugging along. If you are trying to lose weight, cut no more than 500 calories from your daily diet and be sure to work off the same amount of calories when you workout.
If you have been stressed out about your job, your family, or any other factor in your life, you need to find a way to cope with the stress positively. Research has shown that when you are completely stressed out, your metabolism can’t deal.
At a study conducted by Ohio State University, women that were stressed to the max burned less calories after eating a high-fat meal when pressed with stress the day prior to eating that meal. Too much stress could cause you to add 11 pounds a year. Eek.
While experts shun most cleanses and other trendy diets of starvation, new research seems to show that fasting in a certain way might actually help. Alternate-day fasting allows one to eat without any restrictions on one day and then on the next day, only allows one to eat 500 calories. This method triggers weight loss without slowing up your metabolism.
Lifting weights is one of the best ways to rev up your metabolism. Most people are aware of the benefits of strength training, however a newer research has shown that when lifting weights, one of the best things you can do is go slowly instead of fast. By resting for several minutes between sets, you’re helping to promote the growth of muscles.
Protein is fuel for muscle growth. However, you need to split up the amount of it you consume evenly throughout your day. Your body can only handle roughly 4 to 6 ounces of protein at once. Eating more than that during a meal will cause it to be stored as fat.
There are many other little things you can do during your day that will make a difference, like exercising in the morning on an empty stomach, drinking more water, adding small bursts of activity to your day such as a walk on your lunch break, and sleeping in colder temperatures can all contribute to a speedier metabolism.
Certain health issues like thyroid disorders, prediabetes, osteoarthritis and rheumatoid arthritis, and polycystic ovary syndrome are just some of the ones that can turn your metabolism upside down. If you have any of these health problems, discuss your options with your doctor.
By working these tips into your day, you will soon start to feel your metabolism working more efficiently and quickly for you. And when that happens, you will be able to achieve the goals you have been dreaming about.
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1) Can Help Your Circulation – Stretching your body through daily squatting gets the blood pumping in your body, while improving circulation. This leads to the overall health of your body. Squatting helps to increase the nutrients and oxygen getting to the vital muscles and organs in your body. This can lead to extra energy during the day and yes ladies, even saying goodbye to cellulite.
2) Can Improve Your Digestive System – The muscular motion of the squat exercise helps to push fluids through your body, while helping you to easily eliminate wastes and toxins. This process can help to improve your digestive system and other systems in your body.
3) Tones your body – Although you are focused on building and toning your leg muscles, the squatting exercise also helps to promote and build muscles in other parts of your body. The exercise creates the anabolic environment that releases hormones in the body. These hormones are vital in building up organ and tissue growth throughout the entire body.
4) They’re Low Impact – Squats are a low impact aerobic exercise that does not place pressure on your back, knees or joints. This is great to know for those who suffer with back and knee problems. Getting your body and muscles stronger could not be easier than doing your daily squats.
5) They’re convenient! – The squatting exercise can be done anywhere and does not require expensive gym equipment. You can do squats in the comfort of your own home, in your office or at the gym, if that is your preference.
6) Improves Balance and Posture – Squats help with strengthening your back muscles, which allows you to correct posture and imbalances in the body. This protects the muscle tissue, if you are sedentary in your work or if you are lifting heavy objects for long periods of time. Doing squats helps to release the pressure on your back, while leaving you walking like a beauty queen.
7) Helps You to Lose Weight – We all could lose a pound or two in our bodies. So, it is good news to know that the squatting motion leads to burning calories in the entire body. In addition to muscle toning and tissue growth, the squat can help you lose weight. And that’s great news for every woman, who is wanting to lose those extra pounds.
8) Improves Bones, Joints and Muscles – Increases Oxygen and Blood Flow Around the Joints – The squatting motion helps to strengthen your bones, joints and muscles. Squats, when done properly, help create an environment where oxygen and blood flow naturally around the joints. This gives you more energy, while allowing you to feel better throughout your day.
9) Tones The Entire Body – The myth about the squatting motion is that it is designed to tone specific muscles in your leg. Many exercises that are done at home or in the gym, will target a specific area in the body. However, squats are one of the most beneficial exercises, because the squatting motion helps to tone not just your entire leg, but your entire body.
10) Gets Your Booty Firm – If you are looking for the best exercise for toning your booty, then look no further than the squat. Everybody can benefit from a great butt, and with the squatting exercise you can have one. Squats help to tone the muscle in your butt, without placing added pressure on your back. So get your rear end in shape for the summer ladies, by doing your daily squats.
11) Better Leg Muscles – One of the most beneficial things about squatting, is that it helps to tone your leg muscles. Helping to tone the quadriceps and hamstrings are definitely 2 benefits of doing daily squats. You’ll be surprised at how many people notice your legs looking better than ever.
12) Strengthen Your Core and Abdominal Muscles – Many experts agree that having a strong core, is one of the most essential things that you can do for your body. Performing daily squats will help to strengthen your abdominal muscles, thus helping to strengthen your core. There are countless health benefits that will come from this, including easier bending, and improved posture.
13) Burn More Fat – Squats help to increase your metabolism, which leads to your body burning more fat. As a whole, exercise in general does this, but because of the intensity that the squat places on the body, fat can be burned from your entire body and not just a specific area.
14) Eases Day to Day Activities That Use the Squatting Motion – Everyone says that practice makes perfect. Well, doing your daily squats are no exception. There are daily activities that you will do, that resemble the squatting motion. Having to pick up boxes or your children with regularity, can all be made easier by doing your daily squatting exercises. By practicing perfect daily form during exercise, you will know what to do when a situation arises when you will have to perfect the squatting motion, which leads to the last point…
15) Helps to Prevent Injuries – Athletes often use squats as a part of their daily training regimen. This is because it helps to keep them from getting injured. The professional athlete is under constant pressure, from the possibility of getting injured. Squats help to build bones, muscles, joints, the abdomen and core muscles, while lending way to improved overall health. The benefits extend beyond athletes, and will help keep you safe doing tasks around the house, like moving or lifting things.
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I recently read a “30 Tips” post on Rubies and Radishes that had some great suggestions to make eating Paleo easier.*
But… compulsive editor that I am, I edited it down to what I thought were the best tips for eating Paleo, and add a few helpful items and notes of my own. Here you go!
• When you’re just starting, plan out meals and snacks several days in advance. This keeps you from caving in on busy days. Once you get the hang of cooking and eating Paleo, it will be easier to throw together meals from your well-stocked kitchen.
• If planning all your meals seems overwhelming, try it in phases. Most people don’t need a lot of variety in breakfast, so find one or two Paleo-friendly breakfasts that work for you and get those nailed down. Then find a few lunches that work for you. Then move on to planning dinners.
• Cook meat in bulk; save in easy-to-thaw portions in the freezer. Hamburger, pulled pork, chicken, and your favorite kinds of sausage are all handy to have ready to deploy. You can also cook bacon in big batches and keep it in the fridge. Have you tried cooking it in the oven?
• Dedicate time to prep ingredients every week. Or, if it works better for you, every evening after dinner, prep what you’ll need for tomorrow’s meal(s). Thaw anything that’s frozen. Chop up ingredients. Pre-mix seasonings or sauces.
• Paleo eating and meal planning takes time to adjust to. Give yourself time and grace. Keep at it — it will get easier! It’s only hard until it’s routine.
• Read labels. Learn to recognize sugar in all its disguises. Yeah, it’s overwhelming and kind of depressing at first, but it’s a necessary education.
• Don’t spend too much time trying to figure out how to substitute or recreate the non-Paleo food you once ate. Instead of mourning the loss of food that makes you feel yucky, celebrate new food discoveries that make you feel great! As you stick with this, your taste buds will change and junk food will become less and less appealing.
• Explore Paleo blogs and books. The more Paleo knowledge you have, the easier it is to stick with your new lifestyle!
• When you make dinner, make extra. Enjoy it for breakfast (yes, you can!) or lunch the next day, or pack it in the freezer for an easy future meal.
• One of the hardest things about eating Paleo is the social pressure to eat junk. Always have a plan before going to social gatherings. And focus on how that food is going to make you feel tomorrow! Tell yourself, “When I eat crap, I feel like crap.”
• Eat a satisfying meal before you go to parties so you won’t be tempted by unhealthy choices. Drink plenty of water while you’re there. Focus on enjoying the people, not the food.
• If it’s a pot luck, bring your own Paleo dish (or two), because that might be your only healthy choice!
• Likewise, have a plan for how you’ll eat when meeting friends at restaurants.
• Remember to get the sleep you need every night, and drink plenty of water. And several times a week, if not every day, try to get a little sunshine and gentle exercise.
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Your bodyweight depends on your total caloric intake more than on your macronutrient ratios (how many of your calories come from carbohydrates, proteins, fats, and Alcohol). Increased caloric intake as an independent variable is more than sufficient to explain the current obesity epidemic, without the need to find a scapegoat, such as high-fructose corn syrup.
A trial in a controlled setting (a metabolic ward) compared several isocaloric diets composed of 15% protein, 15-85% carbohydrate, and 0-70% fat. It concluded that caloric restriction, not macronutrient ratios, determined weight loss. Comparing low- and high-carbohydrate diets over 6 weeks and 12 weeks led to the same conclusion, as did comparing a low-fat/high-protein diet with a high-fat/standard-protein diet.
Another trial in a metabolic ward noted that, in healthy individuals overeating for 8 weeks, caloric intake alone accounted for the increase in body fat. However, caloric expenditure, total weight, and lean mass increased with protein as a percentage of caloric intake. In contrast, a previous study on the impact of protein on weight loss had noted that women lost as much weight on a high-protein diet as on a high-carb diet, but that subjects with high triglycerides lost more fat on the high-protein diet.
In people suffering from hyperinsulinemia, insulin resistance, or type-2 diabetes, the results are mostly the same: Caloric restriction, not macronutrient ratios, leads to weight loss. Two studies noted, however, that lean mass was better preserved in women (but not men) on a high-protein diet, and one study did find a greater weight loss (nearly entirely from fat) in the high-protein group (men and women).
In conclusion, losing weight requires a negative energy balance, which can be obtained by eating less, as we have seen, but also by exercising more.