Can your metabolic rate make you gain or lose weight?

Truths and myths about metabolism

In truth, your body weight and your metabolic rate are linked – but perhaps not in the way you might think.  Simply stated, the term metabolism refers to all the chemical processes that your body undergoes every day in order to keep you alive. When your body converts the calories in your food into energy, or manufactures specialized chemicals that your cells need in order to do their job – those are metabolic processes. These processes your body performs every day – hundreds of them – make up your “metabolism”.

I can see how the term metabolic rate could confuse people. When you hear the word “rate”, you might think “speed” or “tempo” – so, it’s reasonable to assume that metabolic rate can only mean how fast (or slow) your body performs its work.

In reality, though, your metabolic rate (or, more accurately, your resting metabolic rate) refers to the number of calories you burn during a 24-hour period just to keep your body’s most basic processes going – processes like pumping blood, or breathing. Of course, this isn’t all the calories you burn in a day, but your resting metabolic rate accounts for a sizeable chunk – about 75% of total calories you use up every day are used simply to keep your body ticking.  Most of the remaining calories get used up during your daily activities and bouts of exercise.

What factors influence metabolic rate?

Some people’s bodies use up more calories to perform these basic metabolic processes than others (you might think they have a “fast” metabolism). And for those who seem to require very few calories, you might think their metabolism is “slow”.  But now that you know that your metabolic rate isn’t really about how quickly you burn calories – it’s really the number of calories you burn each day – you can’t technically make your body burn calories any faster. But, let’s look at what affects your metabolic rate in the first place – it will give you a better sense for what you can and can’t do to change it.

Your body size

Larger people have higher metabolic rates than smaller people do, and this is due largely to the simple fact that they just have more cells – each of which is doing some metabolic work.  That’s one reason that men usually have higher metabolic rates then women – they just tend to have bigger bodies overall.

Your body composition

A very important factor in determining your metabolic rate is the amount of lean body mass you have.  Imagine that your body is divided into two parts:  one part is your fat, and the other part is your lean body mass (in other words – everything else that isn’t fat like bone, fluids, organs and muscles).  This lean body mass determines your metabolic rate  because every pound of lean mass you have burns about 14 calories per day (or about 30 calories per kilogram) – while a pound of fat only uses up about two. Muscle cells have a lot more machinery that converts calories into energy than your fat cells do. So, it makes sense that as your muscle mass increases, so would your metabolic rate, since – metabolically speaking – your muscle cells are very active.

Your age

As you age, there is a tendency to lose some muscle mass.  There are couple of reasons this happens.  For one thing, natural hormonal changes can contribute to some loss of muscle mass.  And, the muscle damage that results from everyday wear and tear isn’t repaired quite as quickly as you age – and that can contribute to some muscle loss, too.  With fewer muscle cells overall, you can’t help but burn fewer calories over the course of the day.

Your gender

Men have higher rates than women do for two simple reasons.  They tend to be larger overall, and they tend to have more muscle mass than women do.

Cutting your calorie intake too much

It’s true that when you cut your calorie intake too much, your metabolic rate can take a dip. This makes sense if you think about it – your body is just trying to do the same metabolic work with fewer calories in order to keep you alive. But, in general, these decreases are relatively small, especially if you make modest – rather than dramatic – decreases in your calorie intake as you attempt to lose.

So what can I do to boost my metabolic rate?

Now that you know what factors affect your metabolic rate, what can you do about it?

•               Eat enough protein.  Your body uses the protein you eat to build and repair muscle tissue.  If you don’t consume enough protein in your diet, your body simply doesn’t have the raw materials it needs to manufacture and repair your muscle cells.

•               Build muscle mass.  This is probably one of the most important things you can do, since building muscle will increase the amount of lean body mass you have – which increases your overall resting metabolic rate.  And, don’t think strength training is only for the younger set – with the right diet and proper exercise, your body is capable of building muscle at any age.

Increase your daily activity.  Any activity, of course, burns calories – but that, in itself, doesn’t affect your metabolic rate.  But, when you exercise, you are using your muscles to move your body – and that helps to preserve your lean body mass.  And, bumping up your activity can also help to offset any dips in your metabolic rate as a result of cutting your calorie intake. A great way to increase your daily activity is to come work out with me. Let me create a personalized program for you that will help you burn fat and increase your lean muscle.

BBQ Meatballs

Here's a wonderful protein-packed snack recipe. The addition of homemade BBQ sauce takes these meatballs from regular to extraordinary. Enjoy as a power snack or throw a couple on a pile of greens for a light meal. Makes: 18 

Here's what you need...

• 2 beaten eggs
• 1/2 cup blanched almond flour
• 1/4 cup flax meal
• 1/2 cup onion, finely minced
• 2 Tablespoons coconut milk, canned, full fat
• 1 teaspoon Dijon mustard
• 1/4 teaspoon black pepper
• 12 oz ground cooked ham
• 12 oz ground raw pork
• 1/3 cup coconut crystals
• 2/3 cup organic, no-sugar-added ketchup
• 3 Tablespoons apple cider vinegar
• 2 teaspoons Dijon mustard

1. In a large bowl combine eggs, almond flour, flax meal, onion, coconut milk, Dijon, and pepper. Add ground ham and ground pork; mix well. Shape into 18 balls, using about 1/4 cup mixture for each ball. Place ham balls in a lightly greased 2-quart rectangular baking dish.
2. In a bowl combine coconut crystals, ketchup, vinegar, and Dijon. Stir until the coconut crystals dissolve. Pour a spoonful over each ham ball.
3. Bake, uncovered, in a 350 degree F oven about 35 minutes or until done. Transfer ham balls to a serving platter and enjoy!

Nutritional Analysis: One meatball equals: 122 calories, 7g fat, 293mg sodium, 5g carbohydrate, 1g fiber, and 9g protein 

Call today for a free fitness consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com 

Want Faster Results? Try These 3 Food Tricks

Working out hard is an essential part of any fat loss plan. It sculpts your muscles, raises your resting metabolism, whittles down your waist and gives you functional strength and endurance.

The only catch is that you can seriously slow, or even reverse, your results by eating poorly. There's nothing quite as frustrating as when you are working out like a champ only to face the same belly rolls each morning.

To keep you from giving up in frustration, try these 3 Easy Food Tricks to amp up your results.

Why am I calling these tricks? A trick usually implies that someone is getting fooled, and, well, in this scenario you're that someone. These tricks will fool your taste-buds and your mouth into thinking that you're eating your regular favorites, when, in fact, you'll actually be eating a meal with fewer calories, fewer carbs and more fiber.

This means quicker fat loss and smaller belly rolls.

That sounds fantastic, right? So let's dig right in...

Easy Food Trick #1: RICE

Rice is a big part of many a meal. There's white rice, brown rice, stir fried rice, sticky rice, wild rice and the list goes on. All of these kinds of rice (yes, even brown rice) are packed with carb and calories. This is great, if you are a growing child or an athlete, but not so great for someone like you with a fat loss goal.

Rather than give up rice completely, because that would make your veggies and meat look really lonely on a half-empty plate, let's turn to Easy Food Trick #1.

CAULIFLOWER RICE: Now, don't get skeptical on me until you give this food trick a try. To make rice from cauliflower first wash it and trim the leaves and stems. Chop into small pieces and then run those pieces through a food processor with the grating attachment. This will result in a rice-like consistency. Place the cauliflower rice in a large skillet with a Tablespoon of olive oil and cook over medium heat for about 5 minutes. Season with salt and pepper and you are good to go. Serve your normal vegetable and meat dishes over a bed of cauliflower rice just as you would traditional rice.

Easy Food Trick #2: NOODLES

Have you ever noticed that when you crave your favorite pasta dish, you're actually just craving the sauce? Noodles alone are bland and unspectacular. The magic, as well as the protein, is in the sauce.

Noodles, like traditional rice, are packed with calories and carbs that get in the way of your fat loss results. So, rather than just eating a bowl of sauce, try Easy Food Trick #2.

ZUCCHINI NOODLES: Again, try this trick before you knock it, I'm guessing that you'll be pleasantly surprised. Wash a zucchini, and then run a vegetable peeler down its sides, creating long, wide noodles. Stop when you reach the inner, seedy part of the zucchini. These raw, zucchini noodles do not require any cooking, simply throw them onto your plate and top with your favorite pasta sauce. (Of course, I'm assuming that you're not going to use a white, cream-based sauce, but that's another article for another day.)

Easy Food Trick #3: BREAD, BUNS, TORTILLAS

Cauliflower rice and zucchini noodles are all find and dandy for those meals that you prepare at home, but what about your meals eaten out? Many restaurant meals revolve around bread, buns or tortillas. These things are tasty, yet filled with calories and carbs that add to those annoying belly rolls.

That's when you turn to Easy Food Trick #3.

THE LETTUCE WRAP: This trick is more popular than the first two, so you may already be familiar with it. How does it work? When ordering your meal, be it a sandwich, burger or tacos, ask that it be wrapped in lettuce in place of the bread, bun or tortilla. Most places are really cool about it, and you end up getting to eat the good part of the meal – the meat and flavors—without the carb-filled extras. If for some reason the restaurant is unable to wrap it in lettuce for you, then ask for the filling to be placed on a pile of greens and eat it with a fork.

Try these 3 Easy Food Tricks out for the next 30 days, and see how quickly your fat loss results ramp up. The improved results will motivate you to workout harder and more consistently, which will then add to an even greater level of fitness.

Tricks Become Tradition

The real fat loss benefits from the 3 Easy Food Tricks above come when you make this way of eating a part of your lifestyle. It may sound strange or hard at first, but – like anything—once you grow accustomed to that style of eating it will feel comfortable, and you will be leaner!

BAKED VEGGIE AND CHICKEN SKEWERS
These delicious Baked Veggie and Chicken Skewers are a quick and simple dinner that's filled with fiber and protein. Dinners like this will get you well on your way to transforming your body. Pack the leftovers for a wholesome, fat burning lunch. Servings: 8 

Here's what you need:

• 15 bamboo skewers, cut in half
• 1 cup coconut aminos
• 1 cup filtered water
• 1/2 cup pure maple syrup
• 3 Tablespoons apple cider vinegar
• 3 Tablespoons olive oil
• 1 Tablespoon onion powder
• 2 teaspoon garlic powder
• 1 Tablespoon minced ginger root
• 1 lb organic chicken breast tenders, cut into 2-inch pieces
• 1 orange bell pepper, cut into 1 inch pieces
• 1 green bell pepper, cut into 1 inch pieces
• 1 yellow bell pepper, cut into 1 inch pieces

1. Soak the bamboo skewers in water for an hour.
2. Combine all of the ingredients, except the bell peppers, in large ziplock bag. Marinate in the fridge for 1 hour.
3. Preheat the oven to 375 degrees F. Thread the chicken pieces, alternating with bell pepper pieces, on the skewers. Line on a lightly greased pan and bake for 30 minutes, or until fully cooked through.

Nutritional Analysis: One serving equals: 103 calories, 2g fat, 130mg sodium, 8g carbohydrate, 1g fiber, and 14g protein 

Call today for a free fitness consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com 

Visualizing Your Fitness Goal May Help You Achieve It!

In addition to getting you pumped up and motivated to work even more diligently towards your goal, studies have shown that those who spend time visualizing the accomplishment of their goal have a higher success rate in actually getting there. 

So if you are still working towards your goal then sit back and let the following 7 Awesome Reasons to be FIT really sink into your mind. Visualize the following as being a part of your reality.

Awesome Reason To Be FIT #1: You Always Look Great

When you are at your ideal weight clothes look and feel amazing. Every. Single. Day. Gone are the days of looking for ways to cover your ‘problem' areas because even those areas look great. Friends, family members and co-workers tell you how fantastic you look and that you've never looked better.

Awesome Reason To Be FIT #2: Your Confidence Is High

The act of accomplishing any worthwhile goal is enough to seriously boost your confidence, and this is even more apparent when reaching a fitness goal. When your body goes through a transformation there's no hiding it. You are tighter, leaner and more attractive. You stand straighter, walk taller and exude a genuine confidence that can't be missed.

Awesome Reason To Be FIT #3: You Have Lots Of Energy

Before you met your fat loss goal, getting off the couch was a challenge...one that you didn't always win. Once you became fit, new surges of energy course through your veins. You thrive on motion and activities that used to tire you out now leave you energized.

Awesome Reason To Be FIT #4: You Are Strong

The life of a truly fit person knows no limits! In your free time you hike, bike, walk, pick up new hobbies and play with the kids. Picking up items that used to feel heavy is now a breeze as your functionality for daily tasks has never been stronger. Gone are the days when you'd tell yourself, "I can't do that. I'm not strong enough."

Awesome Reason To Be FIT #5: You Have No Health Worries

You'll never forget the look on your doctor's face when examining your transformed body. Gone is the lecture about the many risks of weight-related ailments. Those days are behind you. Your healthy, strong thriving body is health-worry-free.

Awesome Reason To Be FIT #6: You No Longer Have Weight To Lose

How long have you been trying to lose the fat and get down to your ideal weight? Long time, right? In all that time your fat loss goal has been a giant monkey on your back – always in the back of your mind, always weighing you down.

Guess what? Poof! That giant monkey disappeared the day you reached your goal weight an in its place came a sweet, carefree peace of mind.

Awesome Reason To Be FIT #7: You Are Able To Enjoy Life

Once you transformed your body, life got decidedly more fun and exciting. You never knew how much your weight had held you back from excitement and adventure until the day that burden was lifted. You now enjoy life with carefree abandon – the way you were designed to. 

Baked Catfish and Mint Cabbage Salad

Catfish is a wonderful source of low fat protein. Lots of recipes call for frying catfish, but baking turns it into a low calorie, high protein meal. The generous seasoning of the catfish lends to a rich flavor that is complimented perfectly by the light minty salad. Servings: 4

Here's what you need...

For the Catfish:

•               1 teaspoon olive oil

•               1 bunch of fresh cilantro, washed and stems trimmed

•               4 catfish fillets

•               curry powder

•               salt

•               sweet paprika

•               1 lemon, juiced

•               4 garlic cloves, finely minced

1               Preheat oven to 350 degrees F.

2               In a glass baking pan, drizzle the olive oil and scatter the cilantro over the bottom of the pan.

3               Generously season both sides of each fillet with curry, salt and sweet paprika. Place the fillets evenly across the bottom of the pan, on top of the cilantro.

4               In a small bowl, combine the lemon juice and finely minced garlic. Pour over the tops of the fillets.

5               Cover the pan with foil. Bake for 30 minutes. Remove foil and bake for an additional 5 minutes.

For the Salad:

•               1 head green, organic cabbage, shredded

•               1/8 cup crushed, dry mint leaves

•               1/8 cup fresh squeezed lemon juice

•               4 garlic cloves, finely minced

•               1 teaspoon olive oil

•               dash of salt

1               Wash the shredded cabbage and place in a medium sized bowl. Sprinkle with the dried mint, mix well.

2               In a small bowl combine the remaining ingredients. Pour over the cabbage and mix well.

Nutritional Analysis: One serving equals: 221 calories, 8g fat, 102mg sodium, 13g carbohydrate, 7g fiber, and 26g protein

Call today for a free fitness consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com