Calorie Shifting – Eat to stay fit

The latest theories on healthy eating, based on extensive research

Probably you already know that your metabolism slows with age. However, scientists continue to study this issue and come to new discoveries about the way in which metabolism can speed up again. They call it “Calorie Shifting Theory

The average woman gets about 10.5 ounces a year during her adult life, which is quite enough to do the fiftieth year of life gathered 44 pounds of excess if not fighting against the enraged hormones, loss of muscle mass and stress, which further slows metabolism. Still, that could be avoided if you follow some simple tips for eating.

1. Eat enough

You need to reduce your calorie intake to lose weight. If you reduce your food intake drastically, it will have a twofold effect on your metabolism. When you eat less than you need to maintain a basic biological function (about 1,200 calories for women), your body will further slow down the metabolism and also begin to dissolve muscle tissue in order to come up more energy. So, eat so much that you are not hungry, the three main meals at approximately 430 calories, morning and afternoon snack of 150 calories and your metabolism will have the job all the time.

2. Wake up in the morning

Breakfast “turn on the metabolism” and maintains a high level throughout the day. Therefore, it is not surprising that women who skipped breakfast are 4.5 times more exposed to the possibility of weight gain than those who eat breakfast regularly. Eat yogurt or even cereal with skim milk, sprinkled with ground nuts fruits of basic needs for proteins.

3. Drink coffee or tea

Caffeine stimulates the central nervous system, so that your daily intake of coffee may accelerate the metabolism of 5 and 8 percent. According to research in Japan, tea speeds up your metabolism even 12 percent, mostly due to the antioxidants it contains.

4. Burn the fat with fibers

Studies show that fiber foods can increase fat-burning even up to thirty percent, so women who eat more fiber will gain less weight over the years. The goal should be about 25 grams per day, which contain three servings of fruits and vegetables.

5. Buy a bigger bottle

German scientists have proven that 6 cups of cold water a day can significantly raise your metabolism, which will dissolve 50 calories more per day, which is almost 3 pounds per year. It is believed that this increase is the result of consumption of energy needed to heat the water to body temperature.

6. Eat organic foods

Canadians have come to realize that a diet containing more organic chloride pollutants contained in pesticides that can accumulate in fat cells, slows the metabolism of more than usual. Therefore, choose organically produced fruits and vegetables that have far lower quantities of pesticides in itself.

7. Always include protein

Your body needs protein, so make sure to include them in every meal. For example, 7 oz of meat, 2 tablespoons finely ground nuts or a glass of low-fat yogurt with every meal will be enough. Studies have shown that proteins can increase calorie shifting after a meal as much as 35 percent.

8. Eat foods rich in iron

Since iron is essential for the transfer of oxygen your muscles need to burn the fat, and women lose iron during menstruation, if it is not reimbursed you run the risk of low energy and slow metabolism. Shellfish, meat, beans, and spinach are excellent sources of natural iron.

9. Take more vitamin D

This vitamin is essential for preserving muscle tissue. Unfortunately, researchers estimate that only 4% of women over 50 years taking enough iron through diet. Even ninety percent of the recommended daily allowance (400 IU) can be obtained in a small serving of salmon and other high-quality sources are tuna, shrimps, tofu and eggs.

10. Skip the second cocktail

If you drink alcohol, fat burns more slowly than usual. For example, two martinis reduce fat-burning as much as 73 percent!

11. Drink milk

It has been shown that calcium deficiency, which is common in many women, slows down metabolism. Taking calcium by skim milk and light yogurt may also reduce fat absorption from other foods.

Here you can find more facts of Calorie Shifting Theory.

Fat Burning

Weight Loss Hot Spots

Five hot spots that can make a big difference between successful and unsuccessful diet

Weight Loss Hot Spot No. 1Too much exercise.

Yes, you read that right! It often happens that whenever someone starts a diet, starts to exaggerate. Primarily, they must adapt to a new daily diet plan that probably has no sugar and fat as their usual meals contain – they must adapt to lower calorie intake. Because of that they usually have big problems, and therefore the start of a diet is really stressful itself.

Additionally, most diets recommend lots of exercise. However, exercise is necessary for optimal health, but I suggest that with a new diet plan dieter combines moderate exercise. Start with a few minutes walking and gradually increase. In order to successfully start and maintain a new diet plan, it is necessary to start with small steps.

Next very important thing is – do what you like to do: put in the plan activities you enjoy, as for example, if you dislike indoor bike – ride a real one. Maybe you prefer walking, skating, rollerblading, hiking? Turn your diet on the fun!

Weight Loss Hot Spot No.
2 – Lack of food.

Many successful diet plans include low-calorie foods such as lettuce, cucumbers or carrots. Generally, it is fine, but doing so is often a big problem, because we remain hungry.

Think about how to incorporate nutrition and foods such as butternut squash, beans, oatmeal in you diet plan. Yes, even peanut butter! Simply, we need a feeling of satiety. Hungry man have no will for anything, especially for a successful diet.

Weight Loss Hot Spot. No. 3Lack of food containing natural fibers

It’s often that diet food does not have enough natural fiber, and that can create lot of digestion problems. Our recommendation is: you definitely have to take foods such as beans, nuts, grains, dried fruits and so reach for natural fibers.

Weight Loss Hot Spot No. 4Lack of mental stimulation

The proper mind set is key to successful weight loss. The successful diet requires great motivation and a strong focus. Similar to Weight Loss Spot No.1, we recommend that you do what you love to do and what you enjoy. You know yourself the best of all and you know what is good for you. For example, that could be a variety of interests – from singing in the choir to playing chess or bird watching. Very soon we will write an extensive article about the motivation for weight loss.

Weight Loss Hot Spot No. 5
Lack of back-up diet plan

If you already started a diets and gave up after a few days, then you know what I mean. This time before the diet, make a back-up plan to use if you want to give up.
We will be presented about this as well very soon, but now you have to remember – make a back-up plan, this is one of the most important things that can make the difference between success and failure in your decision to lose weight.

As I said, I will write about every of these points. However, maybe it’s not a bad idea to see what successful trainers think about that!