It is no secret that your metabolism and the state of your weight are closely connected. Your metabolism naturally slows as you age; the Public Health Nutrition journal confirms this. If one of your New Year’s resolutions is weight loss, be aware that some bad habits may be preventing you from reaching your goal. Consider the following.
Avoid these Habits to Boost Metabolism and Energy
Skipping the Breakfast Meal. Your metabolism slows as you sleep but eating will fire it back up and allow you to burn more calories throughout the day. If you miss breakfast your body gets the message that it should conserve rather than burn any incoming calories.
Consuming the Wrong Breakfast Food. A sugary doughnut or muffin will set you up for that dreaded sugar crash later. A better strategy is to choose food with filling protein and fiber. Try eggs, yogurt, and berries, or whole-wheat toast topped with peanut butter.
Too Much Sitting. Butt-time is not your weight loss friend. If you go from your office chair straight to your car and then to your couch you are developing a very comfortable albeit very sedentary routine. Why? Sitting for long time periods locks your body into the energy-conservation mode, resulting in your metabolism slowing down. The UK’s National Health Service says, “Sitting for long periods is thought to slow metabolism, which affects the body’s ability to regulate blood sugar, blood pressure, and break down body fat.”
Avoiding Strength Training. Cardio such as running is great, and it can quickly burn many calories, but once you’re done running or cycling, your calorie burn begins to decelerate. When you do HIIT and resistance-based workouts, however, your calorie burn stays elevated for longer as your muscles repair themselves. The American Council on Exercise (ACE) says, “Strength training is a key component of metabolism because it is directly linked to muscle mass. The more active muscle tissue you have, the higher your metabolic rate.” As a bonus, a pound of muscle burns an additional 4–6 calories each day compared to a pound of fat. Keep in mind that this is where your bathroom scale can mislead you. Putting on muscle mass can make it look like your weight isn’t changing much but you are in fact losing fat. Trust how your clothes fit more than the numbers. If you really want to know what is going on, invest in a digital scale that measures your body fat percentage.
Shorting Yourself on Protein. Protein literally is food for your muscles. It also promotes the feeling of being full and it is an important component of attaining and maintaining a healthy weight. If you consume too little of it you may have trouble building or maintaining muscle mass. In addition, protein needs more energy to break down than carbs or fat, so you’ll actually burn more calories during digestion. Win-win.
Shorting Yourself on Sleep. Just one single bad night’s sleep is enough to leave you feeling lethargic (almost as much as some high blood pressure medication) and impair your thinking process. Compounding several nights in a row or a lifetime of chronic insomnia can be a disaster; the International Journal of Endocrinology tells us that decreased metabolism and hormonal imbalances can result.
Being Dehydrated. In yet another study published in The Journal of Clinical Endocrinology & Metabolism, researchers determined that consuming 500 milliliters of water (about 2 cups) boosts your metabolic rate by an impressive 30%, and that boost lasts for more than an hour. The takeaway is to drink water throughout the day to stay hydrated, and you’ll get the added benefit of a boosted metabolism.
Being Stressed Out. When your stress levels rise, your body produces a hormone called cortisol which triggers increased appetite, leaves you craving comfort foods, reduces your desire to work out, and lowers sleep quality. All four of these things negatively impact your metabolic rate. Since it is unrealistic to think that you can always control your stress levels, using methods to manage stress can go a long way toward regulating your body’s internal fire.
Hopefully this information has helped you to address the habits that can sabotage your weight-loss resolution. If so, share the knowledge and pass the link on to your friends. Getting back in shape is always easier with your support group.
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Kelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation and financial and energy trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.
Carbonara spaghetti may sound exotic but it is really a simple dish. This recipe is a variation on the typical one as it is made with a low-carb diet in mind. One of the things I like about this recipe is that it is open to modification if you feel like adding more spices, using a different species of cheese, etc.
I for one love Italian food. Homemade pizza always goes over big here and one of our favorites is Pizza Margherita. Of course there is always that debate over crispy or thick crust. That’s a battle I have yet to win, yet in the pursuit of domestic tranquility…
Speaking of low-carb Italian dishes, have you tried your hand at making egg noodles? Zero carbs with plenty of nutritional value is a good thing.
16 oz black bean spaghetti (this is what makes the dish low-carb; if that is not important to you use any kind of past you prefer)
1 cup onions, chopped
10 slices chopped bacon (nitrate free if possible)
1 1/2 cup grated parmesan cheese
30 fresh basil leaves, chopped
16 oz black bean spaghetti
Chopped parsley (you decide how much)
Whisk the eggs thoroughly in a large mixing bowl.
Whisk in the basil.
Whisk in the cheese.
Put the spaghetti in a large pan, cover with water, and bring to a boil; stir occasionally.
Start cooking the bacon in a skillet or sauce pan; add the onion when the bacon is half-way done; set the pan aside when the bacon is done. There is no need to drain it.
When the spaghetti is al dente begin adding it to the egg mixture. Add a bit at a time while mixing.
Mix in the bacon/onion mixture.
Serve and top with more cheese and parsley if desired.
Did you make any interesting and tasty tweaks to this low-carb spaghetti carbonara recipe? If so, share with our fellow foodies in the comment section below.
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It’s interesting to note that out of all book genres, cook books and diet books rank so high. It seems contradictory, doesn’t it? Yet it makes sense that people want to eat well and stay in shape and be healthy all at the same time. Fair enough.
Most diets are associated with weight loss but some are more lifestyle, part of a religious faith, or as part of a periodical detox program. Let’s look at 10 of the most popular diets (as of this writing; fad diets pop up all the time).
Atkins Diet. This is one of the big ones. In fact, it was the number one diet of 2017. Oddly, when it was first developed it wasn’t even meant to be a weight loss program; it was designed to benefit folks with cardiovascular risk. This diet relies on restricting carbs. The result is controlled insulin levels so that fat is burned for energy rather than carbs.
Gluten Free. Gluten is a naturally-occurring protein in grain plants such as wheat. Anyone who bakes homemade bread for example knows that gluten is the “glue” that holds bread together. Unfortunately, many people are sensitive to it. Many others adhere to this diet because they just believe it to be healthier. It can result in weight loss because, like Atkins, it restricts some carbs. It can be expensive though.
Ketogenic. This is another one that was developed for other purposes. For example, it has been used for decades as a treatment for epilepsy. It’s basically the same at Atkins in that it reduces carbohydrate intake (less than 10% of daily calories) and raising fat intake. Many researchers are looking at using this diet for diabetes management and general metabolic health.
Whole 30 Diet. This program relies on abstaining from most processed foods (there is a list of permitted items) along with grains, dairy, alcohol, legumes and sweeteners for 30 days. It has been described as a “nutritional reset program that emphasizes whole foods.” Meat, eggs, fruit, and vegetables are allowed as part of the diet. Dairy products, grains, legumes, alcohol, and sugar are not allowed.
Vegetarian Diet. This diet comes in many flavors: living food diet, vegetarian, lacto-vegetarian, fruitarian vegetarian, lacto-ovo vegetarian, pesco-vegetarian, ovo-vegetarian, and semi-vegetarian just to name more than a few. Studies have demonstrated that vegetarians suffer less from diseases, enjoy a lower body weight, and may have a longer life expectancy than people who eat meat.
Vegan Diet. Veganism is considered more of a way of life and a philosophical outlook than a diet per se. Vegans will not consume anything that is animal-based. This includes eggs, dairy, and honey. Vegans don’t always get into veganism simply for health reasons, but in addition for environmental, ethical, and compassionate reasons.
Mediterranean Diet. This diet has been around for quite a while and as might be guessed it is modeled after, well, the Mediterranean style of eating. In a nutshell, the fare is high in monounsaturated fats from nuts and oils, vegetables, whole grains, and seafood. It also includes token amounts of fruit, dairy, eggs, and a bit of red meat every now and then. It is thought by many to be one of the most beneficially ways to eat for overall health, especially for the cardiovascular system.
The Raw Food Diet. Sometimes referred to as raw foodism, it is defined by consuming food and drink that has not been processed. This diet is completely plant-based, and organic whenever possible. The four basic categories of raw foodists are raw vegetarians, raw vegans, raw omnivores, and raw carnivores. This last one scares me.
The DASH diet. This diet was was developed with the idea of lowering high blood pressure. Its hallmark is consumption of a mix of fruits, vegetables, whole grains, lean protein and low-fat dairy. In addition, it is important to avoid saturated fat, sugary beverages, sweets, full-fat dairy, and some oils, and as might be guessed, less salt overall.
The Volumetrics Diet. This one puts the focus on the energy density in various foods. This is the number of calories in a certain amount of food. Foods that rate a high-energy density have lots of calories per a little amount of food, and low-energy density foods have fewer calories for more food.
There’s certainly a lot of options to choose from which is a good thing. Certain lifestyles are palatable to one person and not to another. In many cases it is possible to mix and match. The important thing when taking on one of these popular diets is dedication.
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