Feed Your Need: Transform Your Metabolism

Feed Your Need: Transform Your Metabolism

 

METABOLISM: The rate at which your body breaks down the nutrients in food to produce ENERGY. It is the rate at which yourbody burns calories.Healthy Lifestyle changes through proper diet and exercise will improve muscular and cardiovascular endurance and achieving optimal health

  • Heredity, genetics, hormones,
  • Your baseline metabolism is determined at BIRTH (This is your “set point”)
  • thyroid, and insulin are the other important metabolic factors!
  • Whether you have a fast or slow set point . . . all metabolisms work the same way!
Female Hormones do not just equal reproduction = whole mind, body, spirit experience and it affects your Metabolism:
  • Stress, caloric intake, exercise, and medications also play a role.
  • Toxic Stress = Toxic Weight Gain (childhood trauma, perfectionism, relationship changes, job stress, acute or chronic illness, dieting, affects of menopause)
  • Knowing your RMR (Resting Metabolic Rate) can help you put together a more effective diet and exercise program.
  • You can raise your RMR by creating a consistent daily eating and exercise pattern which capitalizes on how the metabolism works.
  • Even if you have a slow metabolism you can lose weight by building more muscle and losing fat.
What is Resting Metabolic Rate (RMR): The number of calories your body burns a day without exercise! This is the number of calories you need to consume to maintain your current weight without exercising.
 
Quick Math – How to Calculate Your Approximate RMR:
Multiply your current weight x 13 = the number of daily calories you burn without exercise
 
Example: 120 lbs x 13 = 1560 calories
Your Current Body Weight _____ X 13 = ______ Calories
 
If your goal is to lose weight then you need to reduce your caloric intake by 500 calories a day or exercise away 500 calories a day to lose 1 pound a week.    Or a combo of the two: caloric reduction + exercise!
 

Peak Metabolic Times:

  • Metabolism begins to rise around 6-8am Your body is coming off an overnight fast – feed it to jump start your metabolic engine. Stoke the fire!
  • Metabolism stays on the rise from 8am – 3pm = Keep Stoking the Fire with Fuel!
  • Capitalize off these times by eating a healthy breakfast, mid am snack, and lunch spaced every 2-3 hrs apart (most of your daily calories should be consumed early in the day)

Non-Peak Metabolic Times:

  • Metabolism begins to decline around 3-7pm = Keep Stoking the Fire with Fuel!
  • Metabolism declines again between 7-11pm = Slow down the Fuel Source your body is preparing for rest.
  • Metabolism is at its lowest point between 11pm – 6am (during rest) No Fuel Intake Needed!
  • Learn to capitalize off these times by eating a healthy afternoon snack, dinner, and maybe even a PM snack spaced 2-3 hrs apart

Metabolism Increases:

  • During and after exercise (temporary increase)
  • During and after eating (temporary increase)
  • When you eat 5-6 smaller meals throughout the day (temporary increase)
  • When you exercise between 6-10am your metabolism will stay elevated longer throughout the day (temporary increase)
  • When you change your body content by increasing your lean muscle mass (permanent increase) Build more muscle – reduce body fat! Muscle is alive and burns more calories! What do you feed live muscle = Live Fuel Sources! Steer clear of over processed food it builds Body Fat = Storage!

Metabolism Decreases:

  • When you restrict calories (temporary decrease)
  • When you don’t exercise regularly (temporary decrease)
  • When you eat sporadically throughout the day without an eating schedule (temporary decrease)
  • When you change your body content by decreasing your lean muscle mass (permanent decrease) 
 

Knowing when and how to continually feed your metabolism is critical to building a healthy body along with proper exercise to meet your fitness goals. Food and exercise are your two major control-ables! Learn to control them!

 
POWER THOUGHT: “The more consistent you are with your body, the more consistent it will be for you!” ~Sherry Derossett CNC.CPT

 


 

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Feed Your Need: Transform Your Metabolism
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2 thoughts on “Feed Your Need: Transform Your Metabolism

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