Metabolism Matters

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Learn why your Metabolism Matters

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  • 484 calories less per day – that can add up to almost a pound a week in weight gain.
  • Frequent eating doesn’t mean snacking, Berardi cautions. Rather than munching mindlessly, make each mini-meal complete -- with a serving of vegetables and a healthy source of protein like eggs, chicken, or nuts. Upping your intake of high-fiber foods like vegetables is one of the best ways to increase your metabolism, says Kristine Clark, PhD, RD, FACSM, assistant professor and director of sports nutrition at Pennsylvania State University. Fiber is a non-digestible carbohydrate, but the body tries hard to break it down anyway, using up energy -- and boosting metabolism in the process. Plus, vegetables are low in calories, yet high in nutrients -- a huge boon for your weight loss efforts.Berardi recommends eating every 2 to 3 hours. Each time you eat, you stimulate your metabolism for a short period of time, which means that the more often you eat, the more you’ll increase your metabolism. Eating every 2 to 3 hours feeds muscle and starves fat. By eating frequently, you reassure your body that you aren’t going to starve; that food will always be available. Skipping breakfast, eating only a sandwich for lunch, and pigging out at dinner, on the other hand, frightens your body into storing fat, just in case your next meal never comes. Research from Georgia State University shows that people who eat every 2 to 3 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day.EPA and DHA, the omega-3 fatty acids found only in fish oil, may have the power to dramatically boost your metabolism -- by about 400 calories per day, researchers from the University of Western Ontario report. Fish oil increases levels of fat-burning enzymes and decreases levels of fat-storage enzymes in your body. For the best metabolism boosting benefit, choose capsules containing at least 300 milligrams of EPA and DHA total.
  • Frequent eating doesn’t mean snacking, Berardi cautions. Rather than munching mindlessly, make each mini-meal complete -- with a serving of vegetables and a healthy source of protein like eggs, chicken, or nuts. Upping your intake of high-fiber foods like vegetables is one of the best ways to increase your metabolism, says Kristine Clark, PhD, RD, FACSM, assistant professor and director of sports nutrition at Pennsylvania State University. Fiber is a non-digestible carbohydrate, but the body tries hard to break it down anyway, using up energy -- and boosting metabolism in the process. Plus, vegetables are low in calories, yet high in nutrients -- a huge boon for your weight loss efforts.Berardi recommends eating every 2 to 3 hours. Each time you eat, you stimulate your metabolism for a short period of time, which means that the more often you eat, the more you’ll increase your metabolism. Eating every 2 to 3 hours feeds muscle and starves fat. By eating frequently, you reassure your body that you aren’t going to starve; that food will always be available. Skipping breakfast, eating only a sandwich for lunch, and pigging out at dinner, on the other hand, frightens your body into storing fat, just in case your next meal never comes. Research from Georgia State University shows that people who eat every 2 to 3 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day.EPA and DHA, the omega-3 fatty acids found only in fish oil, may have the power to dramatically boost your metabolism -- by about 400 calories per day, researchers from the University of Western Ontario report. Fish oil increases levels of fat-burning enzymes and decreases levels of fat-storage enzymes in your body. For the best metabolism boosting benefit, choose capsules containing at least 300 milligrams of EPA and DHA total.
  • Frequent eating doesn’t mean snacking, Berardi cautions. Rather than munching mindlessly, make each mini-meal complete -- with a serving of vegetables and a healthy source of protein like eggs, chicken, or nuts. Upping your intake of high-fiber foods like vegetables is one of the best ways to increase your metabolism, says Kristine Clark, PhD, RD, FACSM, assistant professor and director of sports nutrition at Pennsylvania State University. Fiber is a non-digestible carbohydrate, but the body tries hard to break it down anyway, using up energy -- and boosting metabolism in the process. Plus, vegetables are low in calories, yet high in nutrients -- a huge boon for your weight loss efforts.Berardi recommends eating every 2 to 3 hours. Each time you eat, you stimulate your metabolism for a short period of time, which means that the more often you eat, the more you’ll increase your metabolism. Eating every 2 to 3 hours feeds muscle and starves fat. By eating frequently, you reassure your body that you aren’t going to starve; that food will always be available. Skipping breakfast, eating only a sandwich for lunch, and pigging out at dinner, on the other hand, frightens your body into storing fat, just in case your next meal never comes. Research from Georgia State University shows that people who eat every 2 to 3 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day.EPA and DHA, the omega-3 fatty acids found only in fish oil, may have the power to dramatically boost your metabolism -- by about 400 calories per day, researchers from the University of Western Ontario report. Fish oil increases levels of fat-burning enzymes and decreases levels of fat-storage enzymes in your body. For the best metabolism boosting benefit, choose capsules containing at least 300 milligrams of EPA and DHA total.
  • Metabolism Matters

    1. 1. In the search for a healthy weightMetabolism Matters
    2. 2. Agenda• What is metabolism?• Three ways your body burns fuel• Why metabolism slows• Ways to recharge your metabolism
    3. 3. What is Metabolism?• Chemical reaction in our cells• Converts what we eat and drink into energy• Energy is burned or stored
    4. 4. Three Ways WeBurn FuelResting Energy Expenditure (REE).• The rate of calories you burn in a resting state65-75% of the calories your body uses
    5. 5. Three WaysWe Burn FuelPhysical Activity• Includes exercise and any daily movement25-30% of the calories your body uses
    6. 6. Three WaysWe Burn FuelThermal Affects of Food• The process of digestion5-10% of the calories your body uses
    7. 7. Why Metabolism Slows• Resting Energy Expenditure (REE) decreases 5-10% every decade after age 30. A women who is 5’6” and weights 125 pounds. REE Age
    8. 8. Recharge your MetabolismIncrease your Resting Energy Expenditure (REE) • Strength Training ― 5 to 10 pounds of lean muscle mass can increase your REE by 100 calories a day. • Eat the Rights Foods ― healthy proteins, vegetables, fruits, fiber • Eat Often – preferably every 2-3 hoursIncrease your Physical Activity • Exercise ― 20-60 minutes of cardio at least 3-5 times a week • Move More ― Never sit for more than one hour at a time
    9. 9. Reach Your Goal WeightMedi-Weightloss Clinics® Can Help!• Premier Physician-Supervised Program• Lose up to 5 to 10 pounds the first week and up to 20 pounds the first month!*• InterActive Exercise to increase lean muscle mass and burn body fat faster• Wellness Program with ReeVue™ to determine REE*On average, Medi-Weightloss Clinics® patients lose 7 pounds the first week and 2 to 3 pounds each week thereafter forthe first month. Rapid weight loss may be associated with certain medical conditions and should only be considered bythose who are medically appropriate.
    10. 10. Additional Resources• Resource Center Exercises, Recipes, Articles, Etools• Social Media Facebook, Twitter, YouTube• Visit a Clinic www.mediweightlossclinics.com/locations• Contact Us www.mediweightlossclinics.com/contact/

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