Dont Lose Weight Too Fast
Dropping weight too fast or crash dieting is something you should avoid in order to stop your metabolic rate from dropping significantly. This makes it harder to maintain your weight, let alone lose weight.
Researchers have shown that losing weight fast leads to a greater reduction in metabolic rate than more gradual weight loss.
Furthermore, your metabolic rate can stay lower for years, meaning that even if you do lose weight, you would have to eat significantly less in the long-term to maintain that new weight.
At ZOE, we dont believe in counting calories. Instead, we know that the way your body responds to food is unique. If you eat the right foods for your metabolism, your weight and overall health will benefit.
Unpublished research from the ZOE team shows that following our personalized nutrition program led to an average weight loss of 9.4 pounds after 3 months, and around 80% of participants didnt feel hungry and had more energy.
Sleep Deprivation And Weight
More than two dozen epidemiological studies from around the globe looking at sleep deprivation and BMI in humans have shown association between decreased obesity and an increase in sleep duration. These studies however do not establish a causal relationship. Few studies revealed a U-shaped curve with lowest mean BMI associated with 7.7 hours/night . NHANES study revealed odds ratio for obesity as 2.35 for 24 hours/night, 1.60 for 5 hours/night, and 1.27 for 6 hours/night of sleep. This association was observed in both obese and nonobese subjects and adjustment for sex, age, and population size though the relationship appeared to wane with age . These findings are supported by studies conducted in children . The impact of short sleep appeared to be greatest in children and young adults as compared to older adults .
Data regarding impact of sleep deprivation on weight loss is conflicting in animals and humans. Sleep deprivation in rodent models causes weight loss despite hyperphagia . These differences in rodents and humans may be explained by increased brown fat in rodents , which is metabolically more active and has been shown to increase thermogenesis and total energy expenditure . In conclusion, epidemiological data is suggestive of weight gain with sleep deprivation though a few studies have also noted weight gain with prolonged sleep. Based on data on sleep duration and weight, sleep hygiene counseling could form an important tool in management of obesity.
Okinawa Flat Belly Tonic
Okinawa Flat Belly Tonic is a powdered supplement rich in antioxidants to support weight loss, energy, and inflammation.
Just mix one scoop of the Okinawa Flat Belly Tonic with a shake, water, or the beverage of your choice, then drink it daily to boost your metabolism. The Okinawa Flat Belly Tonic makers specifically claim their formula will support your metabolism, help increase fat oxidation, and support healthy digestion, optimizing weight loss in multiple ways.
Primarily, this product helps you maintain a healthy weight by ensuring rapid fat-burning. This supplement aims to promote weight loss without requiring you to reduce calorie intake, which makes this one stand out among other metabolism supplements.
The green tea extract helps you increase metabolism and burn calories effectively. Unlike other metabolism-boosting supplements, this supplement is recognized for preventing fat production.
Plus, all purchases are backed by a 90-day money-back guarantee. And, although the supplement is priced at $90 per bottle, the price drops as low as $49 when ordering multiple units.
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If You Eat At Night Keep It Small
While you shouldn’t go to bed starving , you also shouldn’t hit the sack completely stuffed. When you eat a large meal before bed, your body is working to digest it long into the nightand if your body is still worked up, so are you. The later you fall asleep, the less rest you’ll get, and you’ll wake up feeling groggy and more likely to reach for calorie-dense items.
Instead of eating a monster meal for dinner, try to keep portions about the same as your breakfast and lunch, especially if you eat dinner on the later side. “You want to eat your last meal at least an hour or two before going to bed,” says Isabel Smith, MS, RD, CDN.
Instant Knockout: Best For Active People
Instant Knockout is a supplement that was originally created for athletes, professional boxers and MMA fighters, however, it was proven to be so successful and safe that it was quickly marketed to the public. If you are a person that regularly works out and are looking to get shredded and leaner, a dietary supplement like Instant Knockout can help in many different ways.
This well-researched, powerful supplement is designed to help with fat cutting by inhibiting the storage of fat and increasing your metabolic rate.
Instant Knockout can be a great addition to your weight loss plans, as it is designed to help with burning more calories and getting the best outcome when it comes to losing excess body fat and making positive changes to your figure, especially when you combine this with a work out schedule. Some of its benefits include:
- Blocking the production of fat and speeding up the metabolism
- Improving your mood and energy levels
- Helps to retain lean muscle tissue while you consume fewer calories
- Suppresses the appetite and reduces cravings
- Effective weight loss especially designed for active people
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Can You Boost Your Metabolism
Your metabolism is the process your body uses to make and burn energy from food. You rely on your metabolism to breathe, think, digest, circulate blood, keep warm in the cold, and stay cool in the heat.
It is a common belief that raising your metabolism helps you burn more calories and increase weight loss. Unfortunately, there are more myths about boosting metabolism than tactics that work. Some myths can backfire. If you think you are burning more calories than you actually are, you could end up eating more than you should.
Here are the facts on 6 metabolism myths.
Myth #1: Exercise boosts your metabolism long after you stop.
It is true that you burn more calories when you exercise, especially when you get your heart rate up with activities like biking or swimming.
That increased calorie burn lasts as long as your workout. You might keep burning extra calories for an hour or so after that, but the aftereffects of exercise stop there. Once you stop moving, your metabolism will go back to its resting rate.
If you load up on calories after a workout, thinking your body will keep burning calories the rest of the day, you risk weight gain.
What to do: Exercise for your health and refuel with healthy foods. Do not let exercise give you an excuse to overindulge in high-calorie foods and drinks.
Myth #2: Adding muscle will help you lose weight.
Myth #3: Eating certain foods can boost your metabolism.
What To Drink Today
Start your day with a cup of coffee
Not like you needed another reason to get your morning cup of joe, but a little bit of caffeine is a great way to boost your metabolism.
Research shows that 100 milligrams of caffeine can boost resting metabolic rate by anywhere from 3 to 11 percent.
Not a coffee person? No worries you can get a similar boost to your metabolism with a cup of green tea. In addition to caffeine, researchers believe , says Lohre.
and drink plenty of H20
Coffee is great for the morning but for the rest of the day, stick to water.
that drinking 16.9 ounces of water increased metabolic rate by 30 percent for 30 to 40 minutes. For the most metabolism-boosting benefits, aim to drink that 16.9 ounces of H20 multiple times throughout the day.
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Get Your Bedroom Temperature Just Right
According to a study featured in The Huffington Post, sleeping in a cool room may actually boost our metabolisms as we sleep. According to the study, participants who slept in cooler rooms at night “gained metabolic advantages,” likely because their bodies had to work to stay warm even as they slept.
Consequences Of Sleep Deprivation
Although impact of sleep on glucose regulation has been known and studied for some time, metabolic dysregulation with sleep loss has only recently been understood. Prior research models had focused on acute sleep deprivation. Studies done by Hampton et al. revealed that when subjects were made to simulate shift work it resulted in alterations in postprandial glucose and lipid metabolism . This response was noted with 9-hour phase advance. The same group later showed that it takes at least 2 days to adapt to eating meals on a simulated night shift . Since the body has good rebound capacity, the metabolic derangements, if any, were readily corrected in acute sleep loss model. The more practical model to study is recurrent prolonged partial sleep deprivation, which mirrors real life scenarios. In fact, studies have shown that both slow wave sleep and growth hormone rebound after acute sleep loss, but no such spike is seen in SWS and GH during recurrent partial sleep restriction . For these reasons, chronic sleep deprivation models are more relevant in terms of clinical significance and subject of our focus.
The mechanism of sleep deprivation causing metabolic dysregulation may be multifactorial. Changes in hormonal secretion profile as discussed above may have profound effect on glucose regulation .
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How To Boost Your Metabolism Just Sitting
If your job keeps you chained to a desk all day, you probably cringe every time you hear that sitting is bad for your health.
Its even been called the new smoking, because it increases your risk for diseases and shortens your lifespan nearly as much as sucking down the old cancer sticks.
But if sitting all day is how you pay the bills, what are you supposed to do? Short of starting a whole new career, you dont have a lot of options. So the question is: What can you do to make the time you spend sitting less harmful to your health?
A lot of people solve their sitting dilemma by investing in a standing desk. But if you havent gotten one yet, dont bother with the hassle and expense, because theres a secret way to make sitting healthier than standing anyway
Easy Ways To Boost Your Metabolism
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Metabolism is a term that describes all the chemical reactions in your body.
These chemical reactions keep your body alive and functioning.
However, the word metabolism is often used interchangeably with metabolic rate, or the number of calories you burn.
The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.
Having a high metabolism can also give you energy and make you feel better.
Here are 9 easy ways to increase your metabolism.
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Drink A Casein Protein Shake
Feed your hungry muscles by trading whey for casein in your post-workout shake. This slow-release protein is gradually digested over 8 hours and keeps your metabolic fires burning through the night.
Dutch researchers also say that casein enhances protein synthesis, which helps you cut an extra 35 calories a day for every pound of new muscle gained.
Try Hiit Workouts To Improve Your Metabolism
HIIT workouts are a great way to improve your metabolism and burn more calories.
HIIT workouts are intense exercise sessions that involve periods of high-intensity exercise alternated with short periods of rest or low-intensity activity.
HIIT workouts are short, intense workouts that can help boost your metabolism. HIIT exercises require anaerobic and aerobic energy systems.
When trained at high-intensity intervals, the body is pushed to its limits and has to burn through carbs, fat, and sugars for fuel.
This decreases the amount of fat stored in cells because of aerobic exercises effect on metabolism.
Tabatas are a great addition to an exercise routine, as they are brief and infrequent in nature.
HIIT workouts can even help increase net muscle mass and assist you to maintain muscle mass. The end result makes it easier to lose weight.
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So How Much Sleep Does Your Metabolism Need
The short answer is easy: between six and ten hours of sleep represents optimal metabolism. However, as you might guess, the answer is more nuanced than that. When digging into the study, it quickly becomes evident that the real sweet spot is between six and eight hours of sleep.
That being said, everybody is a little bit different. How sleep affects your metabolism may be different than the person beside you. Other health factors may influence the amount of sleep you need as well. The most important thing is discovering the best amount of sleep for you and doing your best to ensure you get that amount of sleep every night.
Trimtone: The Best Fat Burner For Women Aged 30+
Trimtone is a fairly new metabolism boosting supplement that is designed to help with calorie burning and weight loss. It is a great solution for weight-conscious women who are always on the lookout for the best products to use to get the body they want. Despite being relatively new to the market, Trimtone is already considered to be one of the most beneficial and effective metabolism boosting products available. It is specially formulated for women and focuses on all the essential aspects of weight loss that are unique to women to help them get the best result.
Some of the main benefits of Trimtone include faster weight loss, appetite and craving suppression, better energy levels, and better physical performance. It is a supplement that is designed with busy women in mind, and just one pill is enough to help with weight loss and reducing hunger.
Trimtone is an ideal supplement for busy women since it is easy to take and does not have any reported side effects. It is made from all-natural ingredients and does not contain any chemical or synthetic fillers.
Bear in mind that since these pills are rich in caffeine, you may notice some minor effects of including so much caffeine in your diet, such as trouble sleeping, jitters and headaches. Trimtone is a popular supplement for the following reasons:
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How Does It Work
The doctor breaks down this process in his book, “The Sleep Doctor’s Diet Plan: Lose Weight Through Better Sleep.”
“Glucose metabolism starts to increase in the second half of the night when you enter REM sleep,” he writes. “Amazingly, the better you sleep, the more calories you burn.”
The amount of sleep you’re getting has an impact, too. “The longer you sleep, the more REM sleep you get, so you will burn more calories if you sleep longer,” he writes.
Not getting enough sleep can even affect your calorie intake the next day. Sleep deprivation makes people hungrier, especially for foods that are high in fat, plus sleeping less leaves more time to eat.
That said, you won’t burn a ton of calories by sleeping all day, as over-sleeping has the reverse effect. Breus explains that “those who sleep too long have slower metabolisms because they stay in bed instead of expending energy.”
Nourish Your Gut Microbiome
The microbes that live in your gut play an important role in your health and in how you process the food that you eat.
Did you know we all respond differently to food? Your bodys blood sugar and blood fat responses are unique to you, and they impact your health.
Blood sugar spikes are not good for your body. They put you at higher risk of gaining weight and developing obesity, as well as other chronic conditions like type 2 diabetes.
ZOE scientists and their collaborators have found a link between the gut microbiome and how you respond to food. They also recently showed that there are 15 microbes that are linked with having a higher risk of more fat around the belly.
In addition, they found 15 good bugs that are linked with better metabolic control. If you want to understand more about the composition of your unique gut microbiome, take this quiz to find out how ZOE can help.
Your microbiome is shaped by the food that you eat. The good news is that changing your diet can boost good bugs and reduce the amount of bad bugs in your gut.
While this may not directly change how many calories you burn, it can improve the diversity of bugs that live in your gut. Having more of the 15 good bugs is linked with a healthier heart and better control over how your body responds to food.
To keep your microbiome in good shape, check out these top 5 tips from Professor Tim Spector, one of the worlds top microbiome researchers and co-founder of ZOE.
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This Is A Naturally Occurring Amino Acid Derivative That Is Effective In Promoting Weight Loss And Boosting Metabolism It Transports Fatty Acids To The Cells Where They Create Energy In The Mitochondria
Chromium Picolinate
This is an ingredient that is known for helping with weight loss, so it is often included in combination with other potent elements in these supplements. It is an essential mineral that we obtain through our diets, and is believed to be useful for people with diabetes as it may interact with insulin to balance blood sugar levels. This helps curb cravings and reduce the appetite.
Capsaicin
This ingredient is primarily known for promoting thermogenesis and boosting metabolism. It may also reduce pain and inflammation however, it should be consumed in moderation as overuse can lead to some mild side effects.
Conjugated Lincoleic Acid
CLA is a fatty acid that increases certain proteins and enzymes to levels that will aid with breaking down fats.
