slow metabolism and how to remedy it in a very healthy way

[Guest guest]

ok, now i have to add my two cents, since i'm a personal

trainer/nutritionist.

 

cherie is absolutely right about lifting weights-- every pound of muscle you

gain burns an extra 35-55 calories per day and is the only proven way to build

bone mass after about age 30, so weight training should really be on

everyone's agenda. i train a lot of athletes and bodybuilders, and you would

be

amazed at the workout you can get just by using your own bodyweight-- lunges,

squats, pushups, pullups, and so on.

 

the only way to lose weight is to burn off more calories than you take in,

but you have to make sure it's a good balance. you don't want to eat a very

low calorie diet, nor do you want to overtrain. either one can result in a

lower metabolism, as you body will burn muscle for energy.

 

another really smart thing to do, once you are eating the proper number of

calories for your own body, is to break up your food into several small meals

(part complex carbs, part protein, and part fat, such as a piece of whole grain

toast with a tablespoon of peanut butter) to be eaten every three hours.

this keeps your metabolism steady throughout the day, so you'll even burn fat

while you are eating. the WORST thing you can do is skip meals-- at best,

you'll binge later, and at worst, you'll eat too few calories, therefore

lowering

your metabolism. don't forget that what you eat is 70% of what you look like.

 

 

good things to remember:

 

--read labels-- if you don't recognize what is in your food, don't eat it!!

--stay away from " white " foods, like white flour, white rice, sugars, and so

on-- even white potatoes, to some degree. swap brown foods for white foods

(whole grains, brown rice, yams/sweet potatoes, and especially vegetables and

fruits, which should make up at least 50% of your carbohydrate intake).

--watch your portion sizes. portion out 1/4 of your plate for your entree,

and stuff the rest of your plate with veggies. you'll be very full without

as many calories.

--at restaurants, ask the waiter to pack up half your meal before it even

comes to the table, or share an appetizer and an entree with a dining partner.

ask for sauces on the side.

-- be aware that coconut has twice the amount of saturated fat as lard!! it

is not a healthy food.

--don't drink your calories. cut juices, sodas, and so on out of your diet.

juice is mostly sugar; it's like nature's soda. just because something is

natural does not make it healthful. you will not get full from juice, and

it has many more calories than a piece of fruit. if you have to drink juice,

just blend up a whole fruit; you'll be much better off.

 

hope this helps!!

 

melody

 

http://www.melodysmusic.net

 

 

 

[Guest guest]

Now this is advice for living. Thank you for a very sensible post on healthy

living and eating.

I appreciate that you don't push protein or some nutrient. We need very little

protein, and really our problem is more a matter of eating too much protein and

carbs. There is a huge business in the weight control area, and I feel that I

have been manipulated by them. We don't need a book or a " program " to eat well.

North Americans especially are fixated on weight and nutrition. This post is a

great treastise on what we instinctually know: eat a little bit when we're

hungry, and get active.

 

Donni

-

Nadiana1

Friday, September 26, 2003 11:35 AM

Re: slow metabolism and how to remedy it in a

very healthy way

 

 

ok, now i have to add my two cents, since i'm a personal

trainer/nutritionist.

 

cherie is absolutely right about lifting weights-- every pound of muscle you

gain burns an extra 35-55 calories per day and is the only proven way to build

bone mass after about age 30, so weight training should really be on

everyone's agenda. i train a lot of athletes and bodybuilders, and you would

be

amazed at the workout you can get just by using your own bodyweight-- lunges,

squats, pushups, pullups, and so on.

 

the only way to lose weight is to burn off more calories than you take in,

but you have to make sure it's a good balance. you don't want to eat a very

low calorie diet, nor do you want to overtrain. either one can result in a

lower metabolism, as you body will burn muscle for energy.

 

another really smart thing to do, once you are eating the proper number of

calories for your own body, is to break up your food into several small meals

(part complex carbs, part protein, and part fat, such as a piece of whole

grain

toast with a tablespoon of peanut butter) to be eaten every three hours.

this keeps your metabolism steady throughout the day, so you'll even burn fat

while you are eating. the WORST thing you can do is skip meals-- at best,

you'll binge later, and at worst, you'll eat too few calories, therefore

lowering

your metabolism. don't forget that what you eat is 70% of what you look

like.

 

 

good things to remember:

 

--read labels-- if you don't recognize what is in your food, don't eat it!!

--stay away from " white " foods, like white flour, white rice, sugars, and so

on-- even white potatoes, to some degree. swap brown foods for white foods

(whole grains, brown rice, yams/sweet potatoes, and especially vegetables and

fruits, which should make up at least 50% of your carbohydrate intake).

--watch your portion sizes. portion out 1/4 of your plate for your entree,

and stuff the rest of your plate with veggies. you'll be very full without

as many calories.

--at restaurants, ask the waiter to pack up half your meal before it even

comes to the table, or share an appetizer and an entree with a dining partner.

ask for sauces on the side.

-- be aware that coconut has twice the amount of saturated fat as lard!! it

is not a healthy food.

--don't drink your calories. cut juices, sodas, and so on out of your diet.

juice is mostly sugar; it's like nature's soda. just because something is

natural does not make it healthful. you will not get full from juice, and

it has many more calories than a piece of fruit. if you have to drink juice,

just blend up a whole fruit; you'll be much better off.

 

hope this helps!!

 

melody

 

http://www.melodysmusic.net

 

 

[Guest guest]

I'm not interrested in losing weight, but any advice for putting on

muscle? I mean, would more protein be appropriate then?