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By Rehana Begg  Remember when you could eat anything and not put on a pound? Oh, sure, unlike your best friend who eats mounds of pasta without gaining an ounce, you’re watching your weight and even making it a habit to avoid the vending machine. Yet, for some reason your waistline is growing and the pounds keep piling on. Here’s what’s happening: Your metabolism – the rate at which your body performs its vital functions, or the amount of calories your body uses daily – is slowing down. That’s the bad news. The good news is, if you understand how your metabolism works, you can alter your metabolic rate. This in turn can help you burn more calories, replace fat with muscle and give you more energy. Furnace fundamentals Simply put, metabolism is how your body converts food into energy and burns that energy as calories. Metabolism varies from person to person; you may have a faster metabolism than normal, or a slower one. The largest component of your metabolism (approximately 70 percent) is called your basal metabolic rate (BMR) and refers to the number of calories you burn as your body performs vital body processes, such as breathing, keeping the heart beating and maintaining body temperature. The rate at which you use energy during digestion (dietary thermogenesis) and how quickly you burn energy during physical activity are the two other factors involved in your total metabolic rate. If you want to improve your metabolic efficiency, all you need to do is alter what you eat and what you do to experience a difference in how you look and feel. Genetics, gender, age, diet and exercise habits all play key roles in the way women burn calories and fat, says Dr. Pamela Peeke, a physician who specializes in nutrition and metabolism and author ofFight Fat After Forty. For example, a slow metabolism or a fast metabolism can be inherited. Two people can be the same weight and age and have the same fat percentage, but possess different body types and therefore have different metabolic rates. Women tend to have less muscle mass than men do and thus typically have lower BMRs than men. And people under the age of 30 tend to have higher BMRs for the same reason – higher muscle mass. Micromanage your metabolism Even though genetics, age and gender are beyond your control, you can manage your diet and master your metabolism. “Many factors affect your [metabolic] register,” says Dr. Liz Applegate, a nutrition consultant and author of Encyclopedia of Sports and Fitness Nutrition. “It is a big mistake to think that any one change you make will boost your metabolism.” While there’s no substitute for exercise – particularly a combination of aerobic and resistance training for optimal fat burning and metabolism boosting – there are a number of ways you can support and maximize your metabolic rate by adopting healthy eating patterns. Here are a few pointers on the best ways to stoke your engine: 1. Eat balanced meals “There are no particular foods that can speed up your metabolism,” says Peeke. “Instead, you should look at which foods cause the body to work harder – in other words, cause it to burn more [calories] and metabolize them efficiently.” The body needs a constant supply of nutrients to perform efficiently. For instance, calcium is involved in the breakdown of fat and low calcium intake may lead to a net weight gain, says Applegate. Protein, such as fish, poultry, lean meats, soy, tofu and low-fat dairy products cause the body to work hard and will boost lean muscle mass, says Peeke. “Protein is also satisfying and takes the longest to break down.” Essential fats, found in olive oil, avocados and nuts, are “good” fats that the body can’t produce by itself and play an important role in maintaining body temperature. 2. Start off on the right foot Don’t skip breakfast. Your body burns calories at a slower rate when you sleep. Since your body is deprived of food throughout the night, your metabolism slows down. Breakfast is essential to jump-start your calorie-burning mode, says Peeke. If cells don’t receive sufficient nutrients they function less efficiently on smaller amounts and store more fat to compensate for times of deprivation. Therefore, if you skip breakfast you may ultimately burn fewer calories for the rest of the day, she says. 3. Don’t starve yourself Severely cutting calories is a definite mistake, says Applegate. Your body needs a certain number of calories to function and your BMR slows down when you’re on a diet that doesn’t meet its caloric needs. When your body detects a state of famine – roughly three to four hours for women – it responds by going into survival mode and slows down your metabolic rate in order to conserve energy, says Brandeis. Hence, the “plateau” effect of dieting. 4. Eat small meals often “The body’s natural [clock is set] to feed every three to four hours,” says Peeke. Six smaller meals eaten throughout the day instead of your three squares will keep your body’s fuel supply consistent and your metabolism charged. Smaller, more frequent meals help stabilize insulin levels. The less insulin you have in your blood, the more fat you burn and the less you store. Your metabolic rate increases after you’ve eaten due to the thermal effect of food, which estimates the energy required to metabolize the food. 5. Avoid product scams There are some pharmaceuticals on the market that make false claims about influencing metabolism. Be warned, say our experts. This method of raising your metabolism is not safe and there is very little evidence to prove sustainable or long-term weight loss. Although the effects of the more common stimulants, such as nicotine and caffeine, are very slight, the health risks still outweigh the benefits. 6. Sip green tea A Swiss study reported in the American Journal of Clinical Nutritionfound that consuming green tea extract resulted in a significant increase in energy expenditure (a measure of metabolism) and had a significant effect on fat oxidation. Green tea, which contains high concentrations of antioxidants such as catechin-polyphenols and many other compounds including caffeine, caused subjects to burn 3.5 percent more calories per day. While our experts agree that studies suggest green tea extract may boost metabolism and burn fat, they caution that there have been no specific studies of this herb in overweight or obese individuals and cannot be relied on for boosting metabolism. 7. Spice up your life Research done at Laval University in Canada has shown that hot, spicy food, such as hot peppers or mustard, will temporarily shift your metabolic rate into high gear. (An earlier British study showed a 25 percent increase in BMR.) Capsaicin, a compound found in jalapeno and cayenne peppers, will stimulate your body to release more stress hormones, such as adrenaline, thereby speeding up your metabolism and increasing your ability to burn calories. But before you rush to sprinkle pepper on your potato, bear in mind that all our experts were skeptical about the overall effectiveness of peppers. The effect is transient and ineffectual, says Peeke. 8. Drink water Drink at least six to eight glasses of water per day. Water is necessary to stay hydrated and aids your metabolic processes, says Alana Gold, a registered dietitian based in Toronto. And, according to a study reported in the Journal of Clinical Endocrinology and Metabolism, water consumption increases the rate at which people burn calories. While the study’s findings are preliminary, the researchers estimate that over the course of a year, a person who drinks 1.5 liters of water a day would burn an extra 17,400 calories for a weight loss of approximately five pounds. |
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The most important thing to remember is don’t overdo it. To help get you started without feeling overwhelmed or becoming vulnerable to injury, try these five steps: 1) Make sure you have the right equipment. The correct footwear, such as rubber-soled training shoes; comfortable, breathable clothing; and functioning equipment, such as a treadmill at your gym or even just a few inexpensive resistance bands or hand weights at home. These are all important items to invest in, but they don’t have to cost a lot of money. A fitness DVD can also offer some useful instruction and point you in the right direction. As can a subscription to Oxygen. 2) Spend time strengthening the muscles as well as doing cardio. A well-rounded routine is a great way to get your body comfortable with exercise. 3) Start with a conservative program. Beginning with 10 minutes per piece of equipment, three times per week is ideal for the first week. 4) Stretch afterward. This will help prevent injury. A few light stretches following exercise should be an essential part of your fitness program. 5) Slowly increase the intensity over time. Try adding another exercise in week two. Again, pace yourself and don’t overdo it. In time, you’ll be enjoying a thriving and consistent fitness regimen. *Make sure you master proper form before increasing either intensity or duration in any routine. **Also, always consult your doctor before beginning any exercise program.
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| Burn more fat |
By Kasia Kurek
Check your allergies. Hidden allergies or sensitivities to even the cleanest foods can derail your fat loss by causing inflammation in your body, according to a 2009 study out of Dubai. If you’re not seeing results despite your healthy lifestyle, ask your doctor for an allergy test.
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The truth is, things should be changing — your body is changing, your habits are changing, your attitude is changing. This might be the point where, because of somuch change, you're starting to freak out a little bit. You might be asking yourself, What will all this change mean — to my life's direction, my relationships, my identity?
| Jillian on Everyday Health | |
 | Fitting Yoga Into My Workout Routine Q: "I know that yoga is good for balance, flexibility, and strength — would it be beneficial to include yoga practice in my workout schedule?" See Jillian's answer on Everyday Health |
| Toned arms…fast! |
DUMBBELL CURL ON STABILITY BALL Target Muscles: biceps brachii Set Up: Sit on a stability ball with your back straight and your feet flat on the floor. Hold a dumbbell in each hand and hang your arms at your sides [A]. Action: Bring the dumbbells up toward your chest by contracting your biceps. Rotate your wrists at the top of the move so that your palms are facing you [B]. When you’ve come as high as you can, reverse the move and slowly lower the dumbbells back to the starting position. Do three sets of 8-10 reps.
Photography: Stewart Volland, Model: Leigh Hickombottom, Hair and makeup: Nancy Jambazian, Styling: Julia Perry |
What are your training goals? Write webeditorial@oxygenmag.comand you’ll see more of what you need!
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| Jillian on Everyday Health | |
| Fitting Yoga Into My Workout Routine Q: "I know that yoga is good for balance, flexibility, and strength — would it be beneficial to include yoga practice in my workout schedule?" See Jillian's answer on Everyday Health |
Time to reminisce about being a kid! I want you to think about dinnertime in your home when you were growing up. Did your mom or dad make you force down all of your dinner before they let you have dessert or leave the table? If so, you're probably a member of the "clean plate club"! That is, your childhood mealtime experiences trained you to be most satisfied after dinner — and other meals too — when you clean your plate and don't leave anything over. Does that sound about right to you?
If it does, this could be what is standing in the way of successful weight loss for you. You're using a visual cue — an empty plate — to decide when you should stop eating, rather than relying on the internal cue of your tummy and how full it is. But don't feel bad! Many of us do this. And now researchers have figured out a way around it. Here's the science: Serve yourself less! Researchers have figured out that you can eat up to 20 percent less and feel just as satisfied. So when you're serving yourself dinner — or any meal — put about 20 percent less on your plate than you think you'll eat. Put away the rest of the food and only then sit down to eat. Most likely, when you clean up that plate, you won't be hungry for any more food.
Here's another trick: When you take a smaller portion of the main course, load the rest of your plate with lots of vegetables. Your eyes still see a full plate, even though there will be fewer calories on it, so you will still feel satisfied. Also, try switching to a smaller dinner plate. This easy change will save you calories and fat grams every day — which add up to pounds lost!
Let's put this trick-your-eyes plan into effect in the coming week. Think you can do it for at least five dinners? I know you can. Give it a shot and see how you feel!
 | It adds flavor to food and our bodies need it in small quantities — but the average American may get more than enough every day. |
 | You may not be as spry as you once were, but regular workouts are beneficial at any age forpreventing heart disease. |
 Excuses, ExcusesExcuses sabotage your diet. It's important that you learn to recognize when you're making them, and steer yourself off that path immediately. Get a piece of paper and a pen and write down all the excuses you use to eat what you shouldn't. Keep the paper and pen handy because you'll surely come up with new ones as the days go by. Then, alongside each excuse, list a way to address it that makes sense for the way you live. If your excuse for eating a toaster waffle in the morning instead of the prescribed Sonoma Diet breakfast is that you don't have time, write next to that excuse, "Get up 15 minutes earlier." If your excuse for adding sugar to your coffee is "That's what I'm used to," write down "Get used to artificial sweetener or unsweetened coffee." True, writing down solutions is no guarantee you'll carry them out. But when you see in black and white how easy it can be to overcome your excuses, the solutions will be harder to ignore. Try it. Members Get More! Sign Up Now! |
Challenge yourself to keep going, even if the going gets tough. You can fend off the soreness somewhat by stretching the body parts you're working out during the rest periods between supersets. If you're already sore, ibuprofen or aspirin will ease the discomfort a bit; and some studies suggest that extra doses of vitamin C can help get rid of the ache. Engaging in some light aerobic exercise, because it increases blood flow, will also help reduce soreness. Remember: Pain is not part of a successful workout, and if a muscle is still painful after four or five days, check with your doctor to make sure you haven't sustained an injury.
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 | High cholesterol, high blood pressure, and other factors increase your risk for a heart attack. |
 | Pomegranates are loaded with healthy antioxidants, and their juice may help reduce the risk of heart disease. So should stock your fridge with the pricey beverage? |
Behavioral Health Coping With Cravings This week, let's focus on cravings. You know, those urges that tell you to stop everything and eat a certain food? The truth is, these cravings and urges are normal and to be expected. They are not a sign of failure. Instead, they provide an opportunity to learn what your triggers are. Try thinking of cravings as ocean waves. Just as a wave recedes after it peaks, a craving will recede if you do not feed it with your thoughts or actions. Instead of giving in to a craving right away, give it some time to pass. Distract yourself for a few minutes by reading or writing in your journal, taking deep breaths, going for a walk, talking about how you feel, or using such positive self-talk as "This urge won't last forever, and I am in control. I am feeling uncomfortable, but I can wait this out." Remember, bingeing might make you feel better for a short while, but you will feel better in the long run if you find a healthier outlet instead. Read on for more helpful advice on dealing with those tough cravings. Read more |
When is the last time someone asked you how you were feeling? More important, when is the last time you askedyourself that question?
As you work on shaping up and becoming a healthier person, keep in mind that there is more to this effort than just changing your appearance. Just as you can gauge your weight loss by stepping on a scale regularly, you can, and should, measure your progress another way — by taking stock of how you feel. Is your energy level increasing? Are you getting enough sleep? These are all important signs of good health — and by paying attention to them, you'll be doing yourself a big favor!
Remember that a strong component of a healthier lifestyle is feeling good, not just looking good. Be alert to changes in your energy level, your mood, your interactions with others, how quickly you fall asleep at night, and how rested you feel in the morning. Record your observations in your Journal, and be honest with yourself about your high and low moments. It's exciting to review your Journal later and realize how far you've come — not to mention how great you feel!
All these signs are just as important as your size, if not more. Be proud of yourself for how far you've come!
When you have stress, your body releases certain "fight-or-flight" stress hormones that are produced in the adrenal glands: cortisol, norepinephrine and epinephrine. When you first get stressed, these hormones kick into gear. Norespnorepinephrine tells your body to stop producing insulin so that you can have plenty of fast-acting blood glucose ready. Epinephrine will relax the muscles in your stomach and intestines and decrease blood flow to these organs. Once the stressor has passed, cortisol tells the body to stop producing these hormones and to go back to digesting regularly. It's normal for your cortisol levels to go up and down throughout the day, but when you are chronically stressed your cortisol level goes up — and stays there.
| Jillian on Everyday Health | |
| Pump Up Your Metabolism Q: "I've tried every diet under the sun in my life, and I'm really afraid I've ruined my metabolism. Is there any way to fix this?" See Jillian's answer on Everyday Health |
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When it comes to food shopping, though, everyone just wings it. They waltz down the aisle loading their carts, and then wonder why the pounds creep up. "But I thought eating at home was healthy!" they wail.
It's not healthy if you don't know how to shop for food. Sure, you know how to put it in your cart, and you certainly know how to eat it. But if you're serious about looking great when you're waltzing down that OTHER aisle, you'll need aplan of attack.
Plans are about taking away individual choice. That may sound harsh, but it's not. People get nervous and uncertain when they're faced with too many choices.
A plan of attack takes away the pressure of decision-making. Always bring a grocery list of precisely what you need to buy, "need" being the operative word. What youneed is skim milk, salad ingredients, lean turkey slices, low-fat yogurt, fresh fruit. You do not need a new ice-cream flavor with a whole candy store swirled in.
The key to your plan: Shop the perimeter. That's where the healthy stuff is: fresh fruits and vegetables and just about everything on your list. These are foods that are so fresh they need refrigeration. If it's a food that can sit on a shelf for a year, you have to wonder what kind of preservatives it's packing.
The next time you're debating which way to turn in a supermarket, remember: The perimeter is your safest plan of attack. That's because fresh food needs to be chilled, and refrigerators need to be plugged in. To electrical outlets. Near the wall.
On the battlefield of the supermarket, the enemy usually camps out in the aisles while the good guys patrol the perimeter. www.bridalbootcamponline.com
| Jillian on Everyday Health | |
| Getting Rid of the Belly Bulge Q: "What is the best way to get rid of the belly bulge?" See Jillian's answer on Everyday Health |
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Pliés are great because you can do them anywhere — the only thing you might need is the back of a chair, to hold on to for balance. In addition to working wonders for your thighs, butt, and calves, pliés help improve your posture and alignment. There's a reason dancers do them so much — they're a miracle exercise! To get an even more effective workout, I encourage you to hold small dumbbells while you plié. This will work your arms and will increase the resistance of your body as you bend and lift.
To start, begin in ballet's second position, with your feet wider than hip width apart and your toes turned out. Pull your abs in toward your spine. If you choose to use weights, hold them in front of your thighs or at your hips. Now, inhale as you bend your knees and lower yourself (plié), bringing your knees out to the sides. Exhale as you press through your heels and inner thighsto rise. Repeat, and hold the down position of your last repetition for as long as you can, trying to open your knees outward as you do so.
Go on, achieve the legs you've always wanted. They're only a plié away!
We talked in a previous post how too much belly fat increases your risk of heart disease.
By this point, it shouldn’t come as a surprise that to shed belly fat we need to eat less overall and exercise more. We also have to increase the quality of our diets … so not just reducing calories, but reducing the crap calories in our diets and ramping up the nutrient dense foods.
But there are also some "weird" little tricks—outside of food and exercise – that will help shed body fat over time.
Trick #1: Chew more. With the fast, on the go mentality so many of us have these days, we’re often eating on the go, swallowing our food practically whole. But a study out of Purdue University showed that a subtle difference … chewing almonds 40 vs. 25 vs. 10 times before swallowing, boost fullness.
Of course when you’re more full, you’ll eat less, and this can translate to less belly fat.
Chewing more also released more of the beneficial fats in the almonds. And we know the power of those healthy fats for keeping the heart strong.
(Source: American Journal of Clinical Nutrition 2009, Volume 89, Pages: 794-800;
“Mastication of almonds: effects of lipid bioaccessibility, appetite, and hormone response)
Trick #2: Eat with your non dominant hand. Sounds SO silly, but go ahead and try.
Pick up your fork with your non dominant hand … I promise you’ll slow down how quickly you eat.
And when you slow down your speed, you eat less. It takes about 20 minutes for your brain to send fullness – so when you slow down, you give it that time to recognize you’ve actually taken in some calories and not to go overboard.
Trick #3: Brush your teeth immediately after eating. Not only will others appreciate this, but as you know, food doesn’t taste quite so good with minty breath.
Therefore, the likelihood of turning to dessert when a meal is done or even taking bites of the leftovers while putting them away, is much less. Again, all these calories add up quickly.
There you have it – 3 super simple “weird” little tricks to effortlessly help shed belly fat.
Here are a few more articles on simple ways to lose belly fat for good.
And another on easy foods to improve your heart health
Add a vinegar-based dressing to your next salad. A 2009 study published in the Journal of Agricultural and Food Chemistryfound that mice fed acetic acid (the main component in household vinegar) and a high-fat diet developed up to 10 percent less body fat than those that weren’t consuming acetic acid.
