Weight Loss Archives

Exploring Intermittent Fasting and Muscle Preservation Beyond BCAAs

Exploring Intermittent Fasting: Embracing the Fasting Revolution

Intermittent Fasting (IF) has emerged as a powerful lifestyle choice, renowned not only for weight management but also for enhancing longevity, metabolic well-being, and cognitive health (1). However, for fitness enthusiasts and bodybuilders, a fundamental question persists: Can we safeguard our hard-earned muscles during fasting periods, or is muscle loss inevitable?

Unraveling the Fasting Process

Understanding the Metabolic Transformation: When we embark on a fasting journey, our body undergoes a significant metabolic shift. After depleting its glycogen stores, the body pivots to stored fat as its primary energy source, resulting in the production of ketones—an alternative fuel for the brain (2).

Hormonal Orchestra: Fasting orchestrates a symphony of hormonal changes. Notably, it triggers a surge in human growth hormone (HGH) production, a key player in muscle growth and metabolism (3). Additionally, fasting elevates norepinephrine levels, further facilitating fat breakdown.

Intermittent Fasting’s Muscle-Saving Grace

Unveiling HGH’s Role: As mentioned earlier, fasting sparks an upswing in HGH levels. This hormone not only drives fat metabolism but also boasts anabolic properties that may counteract muscle protein breakdown (3).

Preserving Protein: Contrary to common belief, short-term fasting might not entail significant muscle loss. With the body prioritizing fat stores for energy, especially when the hormonal landscape promotes fat metabolism, muscle preservation remains a potential outcome (4).

Autophagy – Cellular Rejuvenation: Intermittent fasting also triggers autophagy, a cellular cleanup process that removes damaged components. This not only contributes to cellular health but may also benefit muscle function and longevity (5).

The Synergy of Fasting and Resistance Training

A major concern regarding intermittent fasting is the potential impact on muscle mass. Thankfully, incorporating resistance training acts as a safeguard against this concern. Engaging in strength-focused exercises, such as weightlifting, resistance band workouts, or body-weight routines, significantly aids muscle preservation.

During fasting, the body is inherently energy-efficient. However, the introduction of resistance training sends a powerful signal that your muscles are vital and should be conserved. Thus, even in a fasting state, the body becomes more inclined to utilize stored fat for energy rather than breaking down muscle tissue. Research highlights that combining resistance training with intermittent fasting can not only maintain muscle mass but also boost muscle strength and growth (6).

Furthermore, the post-workout period offers an ideal window for nutrient absorption, synergizing with your eating schedule for optimal results.

Strategic Nutrition During Eating Windows

While fasting periods are undeniably essential in intermittent fasting, the nutrition you provide your body during eating windows is equally pivotal. The quality of nourishment ensures that you reap the benefits of fasting while mitigating potential downsides.

First and foremost, prioritize protein intake. Protein supplies the essential amino acids crucial for muscle repair and growth. Especially during intermittent fasting, ensure you consume sufficient protein to support recovery and muscle maintenance. Excellent sources include lean meats, fish, eggs, dairy, legumes, and plant-based alternatives.

Caloric intake is another crucial aspect. Even if your goal is weight loss, aim for a moderate calorie deficit rather than an overly aggressive one, as this can lead to muscle breakdown. Maintain a balanced intake of all essential macronutrients, including healthy fats and complex carbohydrates.

Lastly, don’t overlook micronutrients’ importance. Vitamins and minerals play a pivotal role in various bodily functions, including those related to muscle function and recovery. Diversify your diet with fruits, vegetables, whole grains, and lean proteins to ensure you cover these essential components.

BCAAs and Fasting: Finding Harmony Branched-chain amino acids (BCAAs), popular among athletes and bodybuilders for their muscle-preserving potential, present an interesting option during fasting. While they may technically break a fast by providing calories, they offer a middle ground for those concerned about muscle loss during extended fasting periods (7).

In Conclusion: The Art of Balance

Intermittent fasting boasts numerous health benefits, but the preservation of muscle mass remains a focal point. With metabolic and hormonal shifts favoring fat metabolism and anabolism, coupled with resistance training and strategic nutrition, muscle maintenance not only becomes possible but highly likely. Always remember to listen to your body and consult with healthcare professionals when adopting new dietary strategies.

Would you like to try Intermitting Fasting? We have 2 FREE resources for you:

Achieve Optimal Health With Fasting – No Calorie Counting: In this step-by-step guide we will give you the knowledge and tools to explore this practice safely.

In addition, you will get the 5-day 16/8 Fasting Challenge to get you kickstarted! This approach is considered safe for beginners. Click the link below to grab your free copies today!

Download Your FREE Resources Here

Sources:

Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health and disease processes. Ageing Research Reviews, 39, 46-58.
Cahill Jr, G. F. (2006). Fuel metabolism in starvation. Annual Review of Nutrition, 26, 1-22.
Hartman, M. L., Veldhuis, J. D., Johnson, M. L., Lee, M. M., Alberti, K. G., Samojlik, E., & Thorner, M. O. (1992). Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men. The Journal of Clinical Endocrinology & Metabolism, 74(4), 757-765.
Zauner, C., Schneeweiss, B., Kranz, A., Madl, C., Ratheiser, K., Kramer, L., … & Lenz, K. (2000). Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. The American Journal of Clinical Nutrition, 71(6), 1511-1515.
Alirezaei, M., Kemball, C. C., Flynn, C. T., Wood, M. R., Whitton, J. L., & Kiosses, W. B. (2010). Short-term fasting induces profound neuronal autophagy. Autophagy, 6(6), 702-710.
Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition Reviews, 73(10), 661-674.
Mero, A. (1999). Leucine supplementation and intensive training. Sports Medicine, 27(6), 347-358.

Check out this one as well: Intermittent Fasting – Debunking Myths

What is metabolism?

What is metabolism? Do you know what metabolism is? It is probably true that you believe it is something you can not understand.

This should not be so, because metabolism is a simple concept to comprehend. In a nut shell metabolism is the capacity with which your body breaks down calories. Did you get that?

Do you know how calories are formed?

Calories are obtained from the food you consume on daily basis. Hence, the more your metabolism speeds up its process the more your body coverts the food taken into heat energy. Fatty foods are mainly the producers of calories in the body as they get burnt through metabolism the body gets the energy it needs to function.

Generally, about two thirds of the calories in your body are utilized daily. The burning up of calories enables your body to keep functioning. With the amount of energy it gets through the conversion of the calories.

Nutritionists refer to the activity of the body in which calories are broken down as an individual’s particular Basal Metabolic Rate. Aside from burning down calories to produced energy, calories also help in the digestion process.

Do you know that you can use three methods to speed up your body metabolism? These methods are through building your muscle mass, exercise and good dieting in the form of eating the recommended foods that aid metabolism.

More muscle – higher metabolism

Muscle mass is one of the body’s mechanisms that most people usually get confused about. Dieters especially the female folks believe that muscles mass is a man affair. Hence, they just don’t care about building their muscles mass. As women try to always build your muscle mass if you want to boost your metabolism.

If you want to increase your Basal Metabolic Rate which is the speed at which your metabolism runs then you need to work on your muscle mass. This is because on an average day the pound of muscles you have in your body single handedly breaks down about fifty calories.

Do you know that whenever you gain up to about 10 pounds of muscles at any particular rate you will always help the body to burn out 500 or more calories every day? Think about the calories you will be burning every week that is about 3500 in just a single week.

Move more

Exercise, as we all know is very good for the body. Carrying out physical activities help increase the metabolic process in the body. When deciding on exercises there are several kinds of exercises that a person should engage in, if the aim is to increase the body’s metabolic rate. You can engage in any of the cardiovascular exercises of your choice.

Exercises such as running, swimming, jogging dancing and biking are forms of cardiovascular exercise you can indulge in to boost your metabolism. Cardio exercises are very vital in this respect because they help to use up much energy. This enables your body metabolism to speed up through out the day or after the exercise.

Do you know that resistance training is a major exercise for metabolism boosting? It is very important for ladies to hold this and know it as a fact. Resistance exercise enables the body to generate heat after burning down the fat in the body.

Resistance training enables the body metabolism to last as long as two days than other kinds of exercises. The exercise also gives an additional advantage of helping the body develop muscles mass which is also instrumental in increasing the rate of the body’s metabolism.

Are you thinking of engaging on resistance exercise? To effectively carry out resistance training, always begin with a simple method that can be performed 3 to 4 times in a week, for a minimum of 20 to about 30 minutes per session.

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You may also like this one: Reasons why you are not losing weight

Reasons why you are not losing weight

Reasons why you are not losing weight can for many be a challenge, since there can be so many reasons why the numbers on the scale do not move.

Let’s imagine this hypothetical scenario.

You’ve just started a diet, but after two weeks, you no longer see any results… You have even started going to the gym.

You’ve started wondering what it might be that you are doing wrong.

You’ve been limiting yourself from certain foods and want to see some progress.

Now you feel desperate and want to quit.

Before that, you want to make a final check on the internet and find an answer to your “failure.”

Lucky you, we might have it for you.

Let’s take a look at some of the most common mistakes that you might be making that prevent you from losing weight:

Overeating

The most common reason for the scale to stay at the same place or even go up might be that you are overeating.

“But I’ve been on a diet the last two weeks; that’s impossible.”

This is a common trap that new beginners fall for.

Even though you started eating “healthier,” it doesn’t mean that you will lose weight.

The primary condition to lose weight is for you to be in a calorie deficit.

What this means is that you have to burn MORE calories than you consume.

Sure, you may have started making healthier food choices, but are you sure you are eating the right amount?

If the answer is no, you might be consuming more calories than you burn, which means you are NOT GOING TO LOSE WEIGHT.

Drinking too much Alcohol

Alcohol is not only famous for its delicate taste and scent. Alcohol actually has hidden calories… Which are quite a lot, and EMPTY!

You’ve read that right. One gram of ethanol has seven calories.

Now, if you do the equation, if you drink two beers for the night, that’s around 450 calories extra for the day.

450 calories, out of which ZERO go towards constructive processes like the calories you get from other foods.

Need we say more?

High Stress

Being overburdened by work, chores, meeting deadlines has a price.

When your cortisol levels rise, you might experience difficulties in doing specific tasks such as focusing.

What do you think happens with your body when it’s being put into an enormous amount of stress?

Even if you are training and following a proper diet, your performance will suffer if you have a high amount of stress.

You won’t lose any weight, and you may experience other problems such as headaches, tiredness, lack of concentration, muscle cramps.

Most importantly, high levels of stress may lead to emotional eating which gets you even further from your weight loss goals.

Fix your mind before you take care of your body!

Decreased Physical Activity

Not enough physical activity can slow down the process of losing weight.

In fact, it might even stop the whole process.

Even if you are already hitting the gym a couple of times a week, your physical activity might still not be sufficient for your goals.

If you are the type of person that goes by car to the office, then to the gym, and comes back home, then guess what, you lack physical activity!

When was the last time you checked how many steps have you made during the day?

If you are not even close to 8-10k, then you have something to work on!

Some valuable tips for making more steps:

Park as far from the supermarket as possible
Use the stairs instead of the elevator
Take a quick 10-minute walk after a meal
Walk to the office if possible
Implement some cardio in your program

Not Giving Your Program Enough Time

Sometimes, getting obsessed with the scale might have the opposite effect.

It’s an excellent thing to scale yourself every day; however, some people feel bad if they see the scale has gone up.

Most of the time, that’s water retention. So, for example, that can happen if you’ve consumed more salt or carbs on the previous day.

However, after seeing that, you may panic, and the chance you start binging on food because “everything is lost” is high.

Give yourself enough time and strictly follow the plan that your coach has created for you.

You will only see the benefit if you are dedicated enough.

Don’t give up that easily, and don’t let a scale scare you from achieving your goals.

Takeaway message – Reasons why you are not losing weight:

The most important factor for losing weight is for you to be in a calories deficit.

Being put under pressure raises our stress levels, which may slow down the process of losing weight.

Being physically active is vital for maintaining overall health and losing weight.

Be patient, find something sustainable that feels seamless, and the results won’t be late!

Don’t create mental resistance on your way to a better body composition.

If you have problems losing weight, we recommend that you take a closer look at our Fat Loss Course.

Unlike other programs that rely on gimmicks or unsustainable methods, our course is designed for long-term success.

You will learn how to create healthy habits and maintain your results for years to come.

Visit Our Fat Loss Course

The Golden Pyramid of FAT LOSS

Unveiling the Golden Pyramid of FAT LOSS!

Are you ready to transform your fitness journey? Say hello to the ultimate guide that will take your fat loss game to the next level! Let’s break down the pyramid, step by step, from its solid foundation to its shining pinnacle:

Eat Right

Calorie Deficit: Lay the groundwork for success by mastering the art of calorie control. It all begins here. Create a sustainable calorie deficit to fuel your body’s fat-burning engines.

Remember, it’s all about balance and consistency!

Focus on a healthy diet rather than the sheer number of calories you’re consuming.

Protein Power: As you ascend the pyramid, prioritize protein intake. This magical macronutrient not only fuels your muscles but also helps you feel fuller, longer. Aim for lean sources like chicken, fish, and plant-based options like whole grains, fruits, vegetables, legumes, nuts and seeds to support your body’s transformation.

Lifting Weights:

Strengthening your body is a key to reshaping it! Embrace the power of resistance training to build lean muscle mass. More muscles mean a higher resting metabolism, torching those calories even when you’re not working out. Get ready to sculpt your dream physique!

Exercise: Aim for at least 150 minutes of moderate to intense activity per week. For many adults, that’s walking. If you can’t go outside, try walking-style exercises in your living room. That might mean marching in place, stepping side to side, or doing dance moves using music to speed up or slow down your pace.

Many of my clients feel it’s useful and healthful.

Sweet Dreams, Sweet Results:

Scaling higher, we reach the realm of quality sleep. Remember, your body transforms while you dream.

The pathways of the brain that regulate weight interact with the patyways that regulate sleep. So try to get sustained sleep that’s regular and consistent.

Prioritize 7-9 hours of restful sleep to regulate hormones, reduce cravings, and supercharge recovery.

Cardio Boost:

Reaching the pinnacle, it’s time for that heart-pounding cardio! Engage in cardiovascular activities that you love – whether it’s running, dancing, or cycling. Cardio helps burn those extra calories and supports heart health. See above if cardio running and cycling is too difficult for you.

Each level of the Golden Pyramid of FAT LOSS contributes to your success.

Remember, consistency and dedication are your companions on this path.

So, lace up those sneakers, grab that protein-packed snack, and let’s conquer those fitness goals, one step at a time!

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Greater Weight Loss: Move

Move for greater weight loss, as activity is very important in the process of losing weight as you can burn more calories than relying on dietary means alone. Fat is burned from the body when cells oxidize to release energy in the form of exercise or movement. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores.

The loss of fat comes from fat cells all over the body, not from one or more specific area’s so spot reduction of a certain area is not possible. The main priority of this article is to show you the quickest and safest way to lose fat from the body.

The key to effective aerobic training that burns off the maximum amount of fat is long-term consistency not intensity. It doesn’t matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories.

Walk for Greater Weight Loss

The best exercise by far for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. What many don’t know is that walking produces a greater percentage of fat loss as opposed to jogging or running. Other aerobic activities are the treadmill, bike, climber or any other training gear found in or out of the gym.

Walk or exercise until you are mildly puffing and hold that rate until the allotted time. If your aerobic activities leave you panting or breathless, your going too hard, your energy is coming from your carbohydrate reserves and not from your fat stores. Try fast walking for one hour a day every day of the week if you are able.

Here are some of the benefits of Fast Walking.

Easy to Perform
Most Conventional
All Natural Body Movement
Doesn’t Cause Injuries
Can Be Done Anywhere
The Best Minimal Effort Exercise for Fat Loss

Research shows that regular, brisk walking is one of the best exercises we can do for overall fitness. It suits people of all ages and fitness levels, it’s easy to get started and there’s no complicated technique to learn or equipment to buy.

Walking is an excellent way to get fit because it uses nearly all the muscles and, as you have to carry your body weight, you can get a good workout from it.

It’s also safer on the joints and the back than most other forms of exercise because you’re not jumping up and down, so the impact is low.

Studies have shown that taking a daily 20-minute walk can reduce the risk of heart attack as much as 50%, it also reduces high blood pressure and helps to burn fat to keep weight under control.

Walking and other weight bearing exercises (Strength training) helps to increase bone mass, which protects against osteoporosis and bone fractures.

How long and how often?

In the first two weeks, go for a 20-minute walk every other day and then increase this to 40 minutes. At first try to do five 20-minute walks per week totalling 100 minutes a week. Once you get used to the regular exercise, increase this to 50 minutes for five times a week.

You can then gradually increase this as you see fit, if you want to walk every day for 40 minutes or even an hour so be it. Remember the more you walk the more fat that will be burned off. The best pace for fitness training will make you slightly breathless, but you should still be comfortable and be able to carry on a conversation.

As you get fitter, you’ll want to stretch a little harder to keep your heart rate up. Try lengthening your strides, increasing your pace. Keep your shoulders back, your chest lifted and your tummy pulled in when you walk, hold your head up for open, easy breathing.

Practical Tips

If you’re feeling stressed, try counting your steps repeatedly from one to ten as you walk, this helps some people achieve a meditative effect and can be a great tension reliever when practiced over a full 40 minutes.
Time yourself, measure the distance or increase the gradient to make the workout more challenging. Drink plenty of fluids during and after your walk.
Make safety your first consideration. Don’t walk after dark except in well-lit, busy places. Start the walk slowly, and then gradually increase the pace.

In all other activities try to move, move, move for greater weight loss. Try parking the car further away from your destination so you can walk the extra distance, hide all your remote controls so you have to get up and change the channels manually. These all help burn those extra calories and body fat from your frame.

If you want to lose weight and feel better, without starving – see our Fat Loss Course!

Our Ultimate Fat Loss Course is divided into 4 comprehensive modules, and designed to be user-friendly, providing you with easy-to-follow instructions and practical tips to help you implement strategies into your daily routine.

Here’s what you’ll get when you join our Fat Loss Course:

In-depth Fat Loss Education in 4 Comprehensive Modules
Personalized Nutrition Guidance
Result-Driven Exercise Techniques
Powerful Mindset Strategies
Community and Support

The Ultimate Fat Loss Course – Take A Look Here

You may want to read this one:

Weight Loss – How to Monitor Your Progress

How many calories do you burn every day?

How many calories do you burn every day? And what if I told you there’s ONE number you need to pay attention to BEFORE you start counting calories, macros, or anything else?

For many of us, this number is a complete mystery. But once you figure it out, it’s a complete game-changer.

Ready for it?

It’s your estimated TDEE – aka your Total Daily Energy Expenditure.

In everyday language, it’s how many calories you burn every day.

No matter what your goals are, knowing this number can help you fine-tune your nutrition — and be more intentional with your choices.

Looking to lose weight? You now have a concrete number to work with to create a deficit.
Looking to maintain your weight? Knowing your TDEE can help you keep your perfect balance.
Looking to gain some weight (in the form of muscle)? When you know your numbers, you can do it the healthy “clean” way.

I’ve got a calculator you can use to figure out yours right now.

Here’s the link: https://mynutritioncalculator.com/mifflin-st-jeor-calculator

A little tip for using the calculator: A lot of us overestimate our activity level. Read the choices carefully and think about how active you are on most days of the week. 🙂

It can be a real eye-opener!

Hope this helps you take a step closer to your goals.

Make it an amazing day!

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How to reset your metabolism

How to reset your metabolism – the 5 pillars to focus on when it comes to naturally rebooting your metabolism:

Item 1: Exercising, including using weights and doing higher-intensity workouts — at least twice a week.

Item 2: Eating a balanced, low-sugar, whole-foods-based diet that includes protein at every meal — and also eating at regular times throughout the day.

Item 3: Sleeping 7-8 hours every night.

Item 4: Being more active in general. Not only does this burn more calories, it also “primes” your body to release more fat-burning enzymes.

Item 5: Have an outlet for your stress — whether it’s meditation, exercise, hobbies, or talking it out with a friend. Find what works for you, and do it regularly, not just when you’re stressed.

Those 5 actions will give you the most traction on naturally resetting your metabolism.

THEN… after you get habits squared away, you can start to add a few “extras” that can give you a gentle boost:

Booster 1: Be dilligent and make sure you drink at least 8-10 glasses of water a day.

Booster 2: Add spicy foods to your weekly rotation.

Booster 3: Drink a moderate amount (1-2 cups) of unsweetened coffee or green/oolong tea a day

Booster 4: Get your vitamin D levels checked because low levels are linked with less energy and a slower metabolism.

If you want to go even deeper on this topic, make sure you grab a free copy of our latest ebook, Master Your Metabolism.

You can get it right now at the link below.

Master Your Metabolism Download

You might like this one, too: 7 Ways to Sabotage Your Metabolism

REFERENCES:

www.healthline.com/nutrition/10-ways-to-boost-metabolism
www.healthline.com/health/how-to-reset-metabolism

What the scale CAN’T measure

As a fitness coach for the last 30+ years, and someone who helps others achieve better health, fitness, and weight loss, I still see too many people obsess over this one thing.

What the scale shows you.

Sure, if you have some unhealthy weight to lose, by all means! Studies show 93% of health markers improve from proper weight loss alone. So do it however you can safely and sustainably.

BUT if you get too obsessed over just what the scale shows you,it’s a never-ending roller coaster ride full of frustration.

What the scale CAN’T measure:

The scale can’t measure the feeling of joy you get when you can bend down and play with your kids or grandkids without pain.

The scale can’t measure the positive impact of you cooking and sharing a wholesome meal at home with your family.

The scale can’t measure the pride you have by going to a restaurant. And choosing a healthier meal instead of defaulting to the high-calorie pub grub.

The scale can’t measure the influence on your kids when they see you take time for yourself to work out at home or leave for an hour with your gym bag.

The scale can’t measure the importance of having healthy blood markers after your annual check-up.

The scale can’t measure the confident feeling you have when you slip into a new outfit and love the way you look.

The scale can’t measure the feeling of admiration you have when your spouse or partner touches you and gives you “that” look!

The scale can’t measure the feeling of freedom you get when running on the beach barefoot or the feeling of functional fitness from driving the golf ball hundreds of feet.

The scale can’t measure the positive side effects from when you don’t need those medications anymore.

The scale can’t measure the priceless and proud feeling of getting a new promotion at work because of the confidence and endless energy you have.

The scale can’t measure the feeling of trust and mobility you have when running behind your child learning how to ride a bike

The scale can’t measure the feeling of strength andstability you have when helping move furniture up flights of stairs into your friend’s new place.

The scale can’t measure the precious memory of you being around long enough to dance with your son or daughter on their wedding day.

The scale can’t measure the magic moment of sitting back and savoring the sunset well into your seventies next to the one you love.

While you continue on your wellness journey to living your best life, I hope this showed you what really matters, and took some of the weight (of your weight) off your shoulders today.

And to remember that the gravitational pressure of you on this earth doesn’t measure your SELF-WORTH.

PS. Do you know somebody who needs to read this? Please give this a love and a share!

You might want to read this one, too: Intermittent Fasting – Debunking Myths

7 Ways to Sabotage Your Metabolism

There are 7 ways to sabotage your metabolism.. and there are probably a few things in your life that you’d like to slow down

But when it comes to your metabolism? Probably not.

Unfortunately, there are plenty of sneaky ways we slow our metabolism down — here are 7 ways to sabotage our metabolism:

1. You don’t eat enough

Your body is smart! When you regularly eat less fuel than you burn, your body can make itself even more efficient by lowering how many calories it needs.

This can happen if 1) you exercise a lot and don’t ramp up your food intake to match it; 2) you undereat every day, or 3) go on a lot of diets.

2. You skip meals

Research shows that eating regular meals throughout the day is linked with a greater “thermic effect of food” – i.e., more calories burned after eating.

Plus, eating on a regular schedule helps your body manage its blood sugar levels, which is a biggie when it comes to your health.

3. You don’t lift weights

Strength training helps boost your metabolism in a couple of different ways.

Over the long run, it helps build muscle, and muscle tissue burns more calories at rest than fat tissue.

But it also has an immediate benefit: it raises your metabolism for hours after your workout is finished.

4. You slack on your sleep

Not getting enough sleep is like a triple whammy on your metabolism.

When you’re tired you’re not as active, which means a lower daily calorie burn
You tend to eat more when you’re sleep-deprived because it messes up your hunger hormones and makes you crave high-calorie foods
Your body has a harder time managing blood sugar levels when you’re low on sleep, which can make you store fat

5. You sit all day

Being sedentary – i.e., not getting up to move around every half-hour or so — is linked with a slower metabolism. Time for that standing desk!

6. You don’t eat enough protein

Not only does protein keep you feeling full after you eat it, but it also helps you build metabolism-boosting muscle.

Plus, digesting it burns more calories than digesting carbs or fat.

Some guidelines: aim for between .73 and 1 gram of protein for every pound of your weight (1.6 and 2.2 grams per kilogram of your weight).

7. You get stressed out a lot

It’s true! Stress can LOWER your metabolism.

An Ohio State University study found that women burned fewer calories after they ate a high-fat meal when they were stressed.

Just another reason it’s so important to have a plan to regularly blow off stress, like working out, meditating, or relaxing hobbies!

If any of those rang a bell for you – we have a free guide for you to download:

9 Proven Ways to Master Your Metabolism

Nothing is an “overnight# fix for getting in shape, but understanding how your metabolism works and making small changes to your lifestyle is the next best thing.

Click DOWNLOAD to grab your FREE guide to learn how

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Some interesting facts about sleep here: 5 Surprising Facts About Sleep

How To Keep The Fat Off

How to keep the fat off If you’ve successfully completed a diet?

Maintaining your weight loss is the next step, and it’s not always easy. But with the right habits in place, you can keep the pounds off for good.

Below are four tips for maintaining your weight loss:

1. Continue to eat healthy foods.

When you’re trying to lose weight, it’s important to eat healthy foods.

The same goes for maintaining your weight loss – you should continue to eat healthy foods in the right amounts.

This means plenty of fruits and vegetables, lean protein, whole grains, and healthy fats.

2. Stay active.

Keeping the fat off requires regular exercise.

When you’re trying to lose weight, you may need to exercise more than when you’re maintaining your weight.

But even if you don’t have to increase the amount of exercise you do, make sure you stay active.

This means getting at least 30 minutes of exercise most days of the week.

3. Conscious constraint.

It can be tough to resist temptation, especially when it comes to food.

But if you want to maintain your weight loss, it’s important to avoid temptation as much as possible.

This means avoiding unhealthy foods and eating only when you’re hungry.

It also means keeping a close eye on portion sizes.

Nevertheless, don’t fear eating your favorite foods – just don’t overindulge.

4. Stay disciplined.

Maintaining your weight loss can be challenging at times. But if you stay disciplined, you can succeed.

Make sure to set goals and reward yourself for meeting them.

Also, make sure to find a support group or friend who will help keep you on track.

Ultimately, it’s about being disciplined until doing the right things becomes second nature.

More tips in this article: Intermittent Fasting – Debunking Myths – NSH FIT

Category: Weight Loss