Beat the downshift of metabolism Speedy Metabolism Food Guide

With the “one-a-day” wonder pill scare, you start to wonder why anyone didn’t tell you about changing your lifestyle and eating habits. The truth is, they did! You just didn’t pay attention. But before you start kicking yourself, don’t worry, you’re not the only one to fall for diets and weight loss gimmicks. That’s why 4Phat would like to take a lifestyle changing walk with you – giving you the tools and advice to successfully reach and maintain your ideal weight. This is NOT A DIET, and it sure ISN’T A GIMMICK! (Proven with facts).

The first step towards your “Lifestyle Make-over” is to meet your new best friend: Metabolism. When digesting, your body cells use enzymes to break down the food and turn it into energy – for walking, thinking and even to keep your heart beating. But metabolisms do get lazy and slow down, and the energy is stored as fat. The good news though, you can whip it back into being your inner personal trainer.

EAT BREAKFAST.

They don’t call it the most important meal of the day for nothing! When skipping breakfast, your metabolism starts to think that you are starving yourself, and slows down to conserve energy. Start your day with a power breakfast with a mix of lean protein, complex carbohydrates and healthy fats. They take longer to digest, leaving you with more sustainable energy and feeling fuller for longer. Try an omelette with mixed peppers and onion, half a cup of oats with a handful of mixed berries and teaspoon of omega-3 loaded fish oil. Drink a cup of coffee with your breakfast! Yip, coffee. Caffeine stimulates the central nervous system by increasing your heart rate and breathing, speeding up your metabolism. Chase your morning coffee with a glass of cold water. Research shows that drinking between 8 – 12 glasses of water daily, ensures a higher metabolic rate. Together with Capsaicin in particular, may offer some hope of weight loss for people suffering from obesity, due to the increase of metabolism.

your breakfast, take 2 tablets of Nano 350 Weight Management. It will stabilise your blood sugar levels, giving you much more efficient energy to get through your day.

MIDDAY MAYHEM

Everyone has a busy schedule, but you need to break your old habits in order to embrace the healthy lifestyle you deserve. Once again, cram as much protein into every meal. It builds and maintains lean muscle mass, which burns more kilojoules than fat does, even at rest. Try 120g boneless chicken breast or 30g low fat cottage cheese at each meal. Cut out your soft drinks and extra cups of coffee, and replace it with a cup of Green Tea. This is the closest thing to a metabolic potion. The plant compound called ECGC, promotes fat burning, while detoxing your body. And when overcome by the seductive power of an unhealthy snack (it happens), you can always make up for it by drinking a glass of milk or 180g of low fat yogurt. Calcium helps your body to metabolise fat more efficiently by increasing the rate at which it gets rid of fat as waste.   With a controlled appetite, you will maintain a healthy eating pattern, cutting out irregular snacking.

PHAT FOOD

When choosing your food, try to go the organic way. Studies showed that organ chlorides (chemicals found in pesticides) are stored in fat cells which are most susceptible to disruptions in mitochondrial activity and thyroid function. In other words: your metabolism stalls.

Spice up your food with chillies. Research found that Capsaicin, the compound that give chillies their fiery bite, also fires up the metabolism. Boost your body’s production of heat by adding a tablespoon of chopped red chillies to a daily meal.

Stock up on iron-fortified foods: beans, dark leafy greens like spinach and broccoli. Iron helps to carry oxygen to your muscles, and if your levels are running low, your metabolism sputters. Moderate or regular exercise also helps with oxygen supply to your body cells.

Something fishy? Great! Fatty fishes like salmon, tuna and sardines are loaded with hunger-quashing omega-3 fatty acids. These healthy fats speed up the signal of “I’m full” to the brain. Salmon is rich in vitamin D and a 100g serving will supply your body with about 90% of your daily requirement, which will preserve muscle tissue.

Reduce your alcohol intake. The equivalent of just two mixed drinks (or two glasses of wine / beer) reduces fat burning by 73%. Your liver converts the alcohol into acetate and uses it for fuel, instead of your fat stores.

A lack of a good nights’ rest, throws off the hormones (lepton and ghrelin) that regulate energy usage and appetite. University studies show that people who sleep less than 7.5 hours per night experience an increase in their body mass index. Try to sleep at least 8 hours at night.

EXERCISE = ENERGY

I’ll bet this is the part you don’t want to read. But I promise you this, doing a bit of exercise every day, will do your metabolism the world of good. And you will reap the rewards!

You don’t need to enrol in a gym and start a back breaking, gruelling work out immediately. If you are not used to exercise, take it slow at first: this week, a walk around the block. Next week increase the distance. Set small, reachable goals for yourself. This way, you get your workout, and gain self-confidence to increase your exercise routine.

When you are ready, apply for membership at a good gym, and begin with a moderate program. Work closely with a personal trainer to maintain a healthy fitness routine. If you already have a membership, you’re half way there. You can increase your metabolism by stepping up your exercise routine. Burst of speed may stimulate a fat burning response within the muscles. Doesn’t matter if you run, row or ride, start by doing three eight-second-all-out sessions, or 12 second sprints with an easy pace between each effort.

Remember to increase the intake of fish-oils or take fish-oil supplements. Combining your exercise with these supplements, increases the activity of your fat burning enzymes. Look for brands containing at least 300mg of fatty acid EPA and 200mg of DHA per capsule, and take two capsules an hour before your workout.

WELL ON YOUR WAY.

By following these guidelines to increase your metabolism, you will see the result and you will love your metabolism for it! And before you know it, you will be living the healthy lifestyle you deserve! Using Nano 350 Weight Management gives you the tool to simplify the process. YOU are in charge of YOUR lifestyle. YOU make the choice!