Your metabolism and how to get it to run faster
This is a short
chapter that is dedicated to informing you on how to get your metabolism working
to its unbelievable best. Having a fast metabolism ensures that you are burning
calories efficiently all the time, when you are resting working or out playing
sport, and its all about having fun.
Have you ever seen those
people who exercise so hard and eat the right foods and yet still are unable to
get really lean? Or to continually do the same thing over and over again that
worked for them in the beginning, but now doesn’t seem to do anything for them?
This is a result of their metabolism just not firing as hard and as fast as it
can.
The number one method for you to get your
metabolism running as fast as it possibly can use to change your eating pattern.
If you are a person
who gets up and eats breakfast, then about 5 hrs later you decide that you are
hungry enough to eat lunch, then 7 hours later you get home exhausted, and
munch on a large dinner, or you don’t even eat at all, your body in between
those three meals is hitting its starvation pattern. Now it may not be that it
is really switching from extreme starvation to just had food and back again so
dramatically, but during those times of fasting your body does slow the metabolism
down somewhat, and that does decrease the effectiveness of your energy burning
system.
The secret to supercharging your metabolism
really isn’t a secret at all.
Athletes, body
builders and doctors have known this information for so long it isn’t funny.
People just don’t want to believe it, or just don’t get it. The secret, are you
ready?
The secret to a fast energy-burning metabolism
is to have a small meal every 2-3 hours. That’s it.
Not so hard right?
Wrong! Why is it that people believe that if they eat more than 3 square meals
a day that they will put weight on? The reason, and the only reason is because
when they change to eating those 6 meals a day, they don’t decrease the amount
of food in that meal.
THEY DON’T COUNT THE CALORIES:
And by not counting
calories, they might be eating 6 times a day, but they are probably eating over
1000 calories more than their TDEE recommends. So lets go back to the chapter
on how many calories we need and determine that over a 6-meal period, we need to
consume a “Total” of 2400 calories. Then you can work out how many calories on
average you can have at each of those meals. And by not going over this amount,
you have ensured that you are on the right track to weight loss.
Now, if you put eating
6 small meals a day, together with foods such as proteins and fibrous
vegetables that have a high Thermic Effect, your body jumps into overdrive, and
starts to work out the cobwebs, and churns out the energy needed during your weight
loss regime. You have now turned your metabolism into an aggressive calorie-burning
machine.
If you are reading
this simple plan, then you are like me and you want results fast.
This is guaranteed to be the fastest
“Healthiest” way for your to kick start your metabolism, and have it “DO ITS
JOB” and burn body fat for energy.
Structuring Meals
So how do we structure
these six meals a day?
First let’s take a
look at your sleeping patterns. If
you sleep for eight hours a day and last meal was at seven the night before,
and you wake up at 6 AM, then you have gone effectively 11 hours without a
meal. During your sleep, your metabolism slows down, so your body doesn’t kick
in its starvation response. But you have effectively gone sometimes nearly half
a day without food. In and of itself that is not a good thing. Can you see now
why professionals tell you breakfast is “The most important meal of the day”?
If we take our previous example again we
see that our 25-year-old male needs to consume 2045 cal per day in order to
lose weight. If we were to break that up over a six-meal period, it would work
out to be around 340 cal per meal.
Now given the fact
that we have just been 11 hours without food, it makes sense that we may have to
have a few more calories for breakfast and work our way down to dinner.
This is an effective
way of increasing fat loss during your day. It’s called calorie tapering. Why
does it work? Well if you think about it, when you wake up you still have a
good ten hours left in the day to do whatever it is that you are doing. By
having a few more calories in breakfast you have that 10-12 hours to burn what
it was you have eaten off, whereas if you were to have a large meal at dinner
the only thing you are going to do is sleep, and that will surely go straight
to your hips.
If we work on a time
system, and you wake up at 6:00 AM, your first meal should be within half an
hour of waking up. So let’s say your first meal is at 6:30, your next meal
would be at 9:30, lunch will be at 12:30, your afternoon meal will be at 3:30,
and finally your dinner would be around 6:30-7:00. If you aim to eat your
dinner at least two hours before you go to bed, that gives your body time to
metabolize what it is you have eaten.
So if we work on our
example of 2045 cal for the day, and we taper his meals to have a little bit
bigger breakfast, the following table would suggest what his six meals would
look.
450 Breakfast
400 Mid
morning meal
400 Lunch
300 mid
afternoon meal
300 Dinner
200 Snack
before bed
This would Equal 2050 CAL. Be aware that this is only an example, using the
methods previously shown in this book will allow you to taper your own meals
and daily intake accordingly.
Now this is something for people who live in a PERFECT WORLD. And if you live in that world, please pass me the address because I want to be a part of it.
I have recently read some new information in a body building magazine, which I have posted on my health blog, but it is more important what you eat during those meals. As is explained in this e-book, the Thermic effect of food is so critical in weight loss reduction, as protein has the highest number in the Thermic effect, you basically lose 1/3 of the meal with your body burning fuel to digest that food. So lets be more accurate and agree that it is the type of foods you eat during those 4-6 meals that will effect if you lose weight or not. You won't lose weight just because you eat 6 meals a day, especially if those meals are full of fat and starchy carbs.
YOU MUST BE CONSISTENT
Habits are hard to get
into and yet they are very very easy to break, if you do this for 14 days
straight, you’ll be in a situation where you continually think about the
upcoming meals ahead. Even if it is only for tomorrow. Doing your meal prep on
the fly is incredibly hard, that is why I urge you to plan your meals ahead
just for the first month, maybe do it for a week at a time or two days in
advance, but by planning ahead you ensure that your day doesn’t end up being
sabotaged by having a massive eating binge.
The last piece of
information I will put in the food section is about Supplements.
The reason I say that
is because I have used supplements in the past, protein shakes etc. The only thing I will
say about this is, each to their own. If you wish to use supplements get
professional advice from the people who know what they’re talking about in the
supplement stores. They are there to help you and have more information than I
ever will about how their products work. Just remember that you must have
protein with every meal, which is paramount to any weight management program.
