How to increase your metabolism

Raise Your Metabolism and Burn More Calories

There is so much confusion out there, everybody is trying to tell you how to speed up your metabolism and give you tips how to lose weight. Magazines, celebrities, TV stations are giving you often wrong information, because some advertiser paid them to tell you so.

I will give you simple truth and the facts you need to do to increase your metabolism.

1. Increase your lean muscle mass. More lean muscle you have, more calories you will burn and weight loss will be fast. In order to gain muscle you have to exercise with weights. Forget pilates and yoga. Remember you have to come to the gym and apply some overload on your muscles.

2. Eat breakfast. "The most important meal of the day."

According to studies, breakfast eaters are far less likely to get
heart disease, diabetes, or obesity. Also the feared metabolic
syndrome of abdominal fat, diabetes, and high cholesterol is reduced by 50% when you eat breakfast regularly. How simle is that?

3. Exercise in the AM hours because your hormones are high in the morning. If you exercise in the morning, you will burn more calories because your hormones are higher in AM hours.

4. Sleep well. If you do not sleep enough, your metabolism will slow down and you will get hungry during the day.
60% of Americans don't sleep well. When you don't sleep well you mess up your fat hormones.

5. Do not eat carbs before you go to the bed. Your hormones are very low at bedtime and if you eat carbs, they are going to turn into fat.

6. Eat more protein. You need to build muscle mass, and only you will build muscle if you eat enough protein.

7. Have a right nutrition plan. Know what you eat and how your body reacts to certain foods, educate yourself. Can you be honest and tell how much money you spend on all worthless supplements and fat burning pills?
Better use that money and hire a good nutritionist to develop your nutrition plan. You are investing in your health.

8. Reduce stress in your life.
Stress kills. And according to the Centers for Disease Control and Prevention, up to 90% of doctor visits are triggered by stress. When you are stressed out you mess uo your fat hormones and they will make you fat guaranteed!

9. Drink water all the time.
To keep your weight down you must keep drinking water. That's why I advise my clients to actually carry a bottle of water with them at all times.

10. Environmental Pollution: The tons of synthetic chemicals in the environment disrupt the action of weight control hormones such as estrogen. And many more of these chemicals lurk in the air than ever before. It is very important to know what foods you eat and breath clean air.

Be happy with your body right now

The great Western disease is, 'I'll be happy when I lose weight. When I get the abs. When I become lean.' Well, the reality is, you never get to when. The only way to find happiness is to understand that happiness is not out there. It's in here. And happiness is not next week. It's now.

Biggest Diet Mistakes

In last 10 years working as a personal trainer and nutritionist in New York City, I saw so many diet mistakes people do.

TOP Diet Mistakes New Yorkers make:

1. New Yorkers try to radically reduce calories, when they start dieting. Also often following wrong diets. Trendy celebrity diets only make celebrities rich.
2. You set too ambitious goals (example 10 lbs in 7 days)
3. You restrict pizza, bagels and other "comfort foods" so much, that you crave it all the time. What happens? The strict prohibition increases the demand for the "favourite meal" and you will most likely end up eating it anyway.
4. New Yorkers skip breakfast. Too busy to eat breakfast. Rushing to work. No time for it.
5. You eat too little protein and too many carbs.
6. New Yorkers have no time to eat. They end up eating from fast food places or from "fast food healthy places". Be careful some restaurants will hide behind healthy restaurant image, but in the fact they are a simple fast food restaurant. You know what I mean. For God's Sake, take 10 minutes of your time and eat like a real man. Often people eat in standing, while they work, over computer.
7. New Yorkers are thinking that salad places are good choices for a healthy meal. Think again! You heard probably: " I eat only salad and I am not losing weight. What's wrong?"
8. You do not drink enough water. Diet soda, vitamin water and other bottled drinks rule your world.
9. Too much drinking alcohol. Happy hours after works make you social and fat.
10. Too many unhealthy snacks at home and in the office. Your boss will often buy you bagels, sweets and other junk food to keep employees happy.
11. Too many parties with so much food. You end up eating unhealthy because you did not have time to eat before the party.
12. Eating too much in restaurants and believing that healthy menu is really healthy. Do not believe so much in their healthy menus.
If you want to check how healthy their menu is look at the chef in the kitchen. He probably invented the menu. Who else?
13. Because you missed once on diet, you stop doing it. You end up giving up so easy. No endurance.
14. Shopping at supermarket without clue what to buy. If it looks healthy and sounds healthy, you will end up buying it. I see many ladies buying those sugary diet bars thinking that is a good choice because there is a photo of a fit women on the bar or it is written on it BALANCE or ENERGY or FIT, so you think it is balanced and will make you fit. Yeah they have cool commercials in TV for those bars. But that's about it. Think again before you buy those bars.
15. Ordering in all the time from "healthy" restaurants.
16. Emotional eating. Your boss stressed you out, so you end up eating something bad. Most likely the junk food he bought it and it is stacked in the office kitchen. Think about Girl Scout Cookies?
17. No motivation to eat healthy. You end up giving up.
18. New Yorkers work a lot. Not so much time for working out or cardio. Many New Yorkers have a gym membership, but they never manage to find a time for the gym.
19. Eating fat free products and sugar free products.
20. Too tired. You eat bad, you do not move, you work too much and you end up in bed sleeping longer. This is a recipe for disaster.

Well guys now you have it, I hope this list will help you to find your diet mistakes. Try to correct mistakes you do it daily. Sometimes we are not aware of things we are doing. We are just doing them, but now let's do them right.

If you do more than 3 things from this list above, you will probably end up beeing overweight very soon.
Do You Know the Health Risks of Being Overweight?

Nothing is more important than your health. Don't wait until it's too late.

Drink Diet Soda and get metabolic syndrome

I real articles from Dr. Dharma daily and he has very interesting articles about healthy living.

There is an obesity rate of 60% and an insomnia rate of 60%. Crazy? Don't you think?

Diet Soda is so bad for your health.

Why?

There is a recent study showing that drinking only 1 Diet Coke a day raises your risk of developing the feared metabolic syndrome by 48%.


So what's metabolic syndrome again?

It's the potentially lethal combination of an increasing waist size, heart disease, diabetes, and elevated cholesterol and blood pressure.

The metabolic syndrome has become increasingly common in the United States. It’s estimated that over 50 million Americans have it.

Plus Diet Soda has a lot of artificial sweetener in it, which studies reveal can cause anything from seizers and ADD to perhaps bladder cancer depending on the sweetener.

People are attracted to Diet Coke because it satisfies their sweet
tooth but some studies show that they actually increase your consumption of sugar. Moreover, there is no evidence that you lose weight when you drink them.

Further studies point to Diet Coke causing an increased acid load on your body, which can lead to a decrease in your bone health and damage your skeleton.

And what about all that the caffeine?

It leads to withdrawal symptoms and a disruption in sleep patterns including insomnia, restlessness, feeling wired, anxious, and irritable.

Can you guess what the Coca Cola Company said? "Diet Coke is good for you. It's low in calories and keeps you hydrated."

Wrong!

If you want to lose weight, you better leave diet soda.

Source: Dr. Dharma

Successful body transformation - Fat to Fit

This is one more successful body transformation. Awesome job! This Photo is Worth More Than a Thousand Words.