Be Fit Exercise is a treatment to all Orthopaedic Disorders Nutrition is a key to healthy lifestyle

February 20, 2017


In my previous post I have discussed the general definition of metabolism. It is the only tool to keep your muscle qualitative, less body fat and keep you away from any metabolic disorder. Here are 10 best tips to improve your metabolism:

1. Negative Calorie Food -  Negative calorie food is a bit of a misnomer. There is no food in existence that contains negative calories; every food has some caloric content, however minute it may be. However, certain foods, when eaten, require more energy from your body to digest than the calories that they contain. Negative calorie food offers great nutrition, as well as the possibility of helping you lose weight simply by eating.

2. Highly Nutritious Breakfast -  Many study showed that the young people who neglected to eat breakfast or ate a poor breakfast had a 68 per cent higher incidence of metabolic syndrome as adults, compared with those who had eaten more substantial breakfasts in their youth. Include every nutrient in breakfast in high quality like high quality protein (lean meat)/eggs/protein shakes/low fat milk, Carbohydrates full of dark colored vegetables and fruits also include oatmeal with dried cranberries, Omega - 3 and MCTs in fat portion including peanut butter; Anti-oxidants like green tea, strawberries, or cranberries etc. and after 30 min to the breakfast drink at least 500 ml to 700 ml water. Further, Lunch must be half of your breakfast and dinner shall be 1/4th of your breakfast. (calculated in terms of calories)

3. Water - Researchers in Germany report that water consumption increases the rate at which people burn calories. The impact is modest and the findings are preliminary, but the researchers say their study could have important implications for weight-control programs.

Despite the fact that most diets call for drinking at least eight, 8-ounce glasses of water a day, few studies have been done to determine if the practice actually speeds weight loss. In an effort to answer this question, Michael Boschmann, MD, and colleagues from Berlin's Franz-Volhard Clinical Research Center tracked energy expenditures among seven men and seven women who were healthy and not overweight.
After drinking approximately 17 ounces of water, the subjects' metabolic rates -- or the rate at which calories are burned -- increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.
The study also showed that the increase in metabolic rate differed in men and women. In men, burning more fat fueled the increase in metabolism, whereas in women, an increased breakdown of carbohydrates caused the increase in metabolism seen. - WebMD.

4. Resistance Training - Doing weight training in the hypertrophy zone can really improve your metabolism as this zone increases both muscle quality and muscle fiber size (in men only; & very little in females due to different TE level). Additionally, after recovery and repairing of muscle fibre from a single hypertrophy zone workout increases the demand of pumping more blood into the muscle to take away lactate from there. When above both mechanism occur with good coordination, the body's metabolic rate improves. 

5. Avoid Overtraining - Overtraining, to put it simply, is exercising faster or more than your body can recover from in a given time. You see, exercising depletes supplies of various chemicals, such as ATP, in your body. Once you deplete chemicals and food stores, it takes time to refill the supplies and prepare your body for exercise again.
photo credit :
Over-training can have a lot of negative consequences for your body. Many of those consequences can make it much harder for you to lose weight and some might even cause you to gain it.
  • Make it impossible for the body to heal small muscular tears as fast as they’re created.
  • Elevate the heart rate while resting.
  • Make you more likely to get infections.
  • Make you more prone to injuries.
  • Cause you to become protein deficient.
  • Release excess stress hormones and cause irritability and/or depression and finally weight gain.
  • Some vice-verse effects like weight gain for weight loss seekers and weight loss for weight seekers.
  • Last but not the least, it activates catabolism more than anabolism and creates a dis-balance in metabolic activities and hence, metabolic disorder.

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