Weight Control Magic Formula

What is the magic formula for purposes of your weight? Everyone is in search of the pill regime or simply to lose weight. With all the media hype about new products and food, it is easy to forget the basics.

Maintaining weight is simply a question of energy performance. Energy balance is achieved when "energy" is synonymous with "energy".

"The energy comes from food that you eat each day, whereas" power "is the number of calories per day you spend.

Eating fewer calories than you spend in the results of weight loss, considering that you spend more results in weight gain.

Three factors have an impact on your energy costs are:

  * Gorlin metabolic rate - the number of calories the body needs for the functions of the body while in silence.
  * Thermal effect of food - the number of calories for digestion, absorption, transport and storage of foodstuffs.
  * Physical activity - the number of calories burned during daily activities, life and sports.

Is there something you can do? Are there things you can do to help your body calories burning power? Let us try to make a rhyme.

Thermic 1Factors impact on the impact of food

Thermal effect of food (TEF), the use of energy to eat, digest and metabolize food. Thermogenesis induced by the scheme for all nutrients and represents approximately 10% of the total processing power of 24 hours.

  * Fat thermal effect of about 3%. Dietary fat is very easily treatable.
  * Carbohydrates Thermogenic response induced is approximately 7%.
  * Proteins are difficult to treat. Proteins are nutrients Thermogenic with thermal effects to almost 30%.

Regularly used to eat

There is good evidence that the frequency of feeding has effects on metabolism and therefore most likely long-term weight, all other things as well.

Studies have found that the irregular meal frequency may lead to obesity over time. The researchers compared the effect of consumption of about three to nine meals per day compared to eating regularly six times a day produced a decrease TEF12 irregular.

Hot Spicy Food

Spicy hot food, just a bit of pepper. This Thermogenic herbs and spices: pepper, horseradish, mustard, cinnamon, fennel seeds, garlic, ginger, ginseng, guarana, and turmeric.

Several studies have shown, peppers and foods may be very sharp on the metabolism of more than 20% for about 30 minutes. A study9 in 2003, Thai-evaluated 10 women and their response after a glucose drink and glucose metabolism, and 5 g of fresh pepper Chile. The Chile pepper increases the resting metabolic rate up the metabolic rate. It was also an immediate increase of 20% in the metabolism of a few minutes under the Chile pepper.

Protein

The protein has a lot of attention to new research on the Thermogenic fat filling capacity, as well as its characteristics.

It is clear that the protein exerts a increased thermal evidence8 compared to fat and carbohydrates. A main reason for the difference may be due to the fact that the body has no storage capacity for the protein. The increase of thermal output of these effects are probably too small for a visible effect on weight loss in a short time, but over periods of months or years, this difference can be considerable, both clinical and statistical . Evidence is also convinced that the schemes of higher protein saturation increase compared to a decline in dietary protein.

Study6 Danish researchers compared the impact of pork-protein, soy protein and carbohydrates on a 24-hours of energy with the young, healthy, obesity and overweight - be men in a randomized single blind, three-way form of study lasting four days. The study concluded that replacing 17 to 18% of the carbohydrate for energy and pork or soy protein, 3 percent higher than 24-hours of energy. Animal protein of pork produced in 2% higher 24-hour energy expenditure of the soy protein.

Another study7 saw differences in thermogenesis and the oxidation of macro nutrient between thin and obese women. The thin and obese women were, in two cases, one week apart. During a visit, it consumes a meal rich in protein, in another visit, a meal rich in fat. The two meals were isocaloric, the same amount and in a random order. Thermogenesis was not significantly different between women thin and overweight, consumption of protein rich or fat-rich meal. But it was much higher, at nearly three times after the consumption of protein-rich meals compared with meals rich in fat in the two study groups.

Amazing Thermogenic effect of water

Drink plenty of water! You've heard that many times, is not it?

But now the scientific evidence that drinking water really help you improve your metabolism - the extent to which consumption of calories.

Researchers from Germany, as water consumption increases the rate of human burn calories. The effect is small and the results are preliminary, but the researchers say their study could have implications for weight control programs.

Scientists1 German energy expenditure for 7 men and 7 women, good health and are overweight. After drinking about 17 ounces of water, the subjects' metabolism rate of 30% for men and women. The increase was 10 minutes in water and reached a maximum at about 30 to 40 minutes.

Researchers estimate that in a year, a person who has risen from 1.5 liters of water per day to burn the extra 17,400 calories for a weight loss of about five pounds. They note that up to 40% of the increase in calorie burning is by testing the body for heating the water saved.

Recent study that the heat is not to do with the reception of salt containing liquids. Scientists point out that drinking water caused by increased energy expenditure can be explained by the stimulation of osmosensitive structure5.

Drink the healthiest in the world - Green tea

There is strong evidence that green tea has Thermogenic properties (increasing the number of calories the body) and promote weight loss, especially when combined with increased physical activity and healthy eating.

Both caffeine and catechin polyphenols in green tea helps to promote metabolism. Scientists have discovered that green tea Thermogenic effect can not entirely on its caffeine content, because the effect of green tea is more than an equivalent quantity of caffeine4.

Green tea polyphenols are known to promote weight loss by increasing fat metabolism by the liver (Thermogenic effect), inhibition of lipase (enzyme fat intake) in the digestive system, and a feeling of satiety and fullness3. High quality courses study2 showed that green tea may be the body weight in obese people, by the increase of energy consumption and fat oxidation.

Gorlin 2Factors impact on the metabolic rate

Basal Metabolic Rate (or hibernation metabolic rate) is the minimum calories required for all internal physiological rest. This is the amount of energy the body would burn if you slept all day (24 hours).

Gorlin metabolic rate to approximately 65-70% of total daily calorie needs, but this number, due to various factors.

Let's take a look at some key factors that BMR:

The body (muscles, fat report)

Body composition is important to determine whether the metabolism. Body composition is the difference between total lean weight compared to weight of fat.

It is a simple fact that muscle burns more calories than fat a - even though in the calm. The muscle tissue is about 8 times more demanding than the metabolism of fat. An increase in the share of lean body weight (muscle) leads to a higher metabolism compared to people of the same weight with a low percentage.

An interesting point is the person is thicker burn almost the same amount of calories during exercise, but the light burn more calories at rest.

Age

In youth, BMR is higher. As we age, our calorie needs decrease. On average, it decreased by 2% per decade.

After 30 years, there is usually a gradual decline in body weight and a slight increase in weight of fat when it is due primarily to hormonal changes. A decrease in our metabolism can also be a gradual change in lifestyle, something we can control. It is interesting to note that regular physical activity in adulthood is slowly the extent to which the end of weight loss and assist in metabolism optimal.

When it comes to aging and loss of muscle, "if you're not using it, you can lose." Also, use it!

Size and weight

More weight, the faster your metabolism is likely. The fact is that the weight of your body to work only for you in a calm, so that in most cases, the metabolism is still a little faster.

This is one reason, it is almost always easier to lose weight at the beginning of a regime, and harder later. If you are overweight your metabolism is higher than all the small cuts in calories causes weight loss immediately.

So if you lose significant amounts of fat and muscle, the body needs fewer calories for granted. This helps to explain why it is so simple to win, after you have worked, to lose.

Régimes, fasting, hunger

Régimes, fasting or malnutrition all to a reduction in BMR. If you are limited to low calories slows your metabolism. Slows down your body to adjust to the reduction of calories to operate with less fuel. And it starts each holding calories you eat and store fat. That is why the man, the general rule, recover their weight once they start eating normally again.

The negative effects of regimes on the metabolism of exchange, a positive effect of increased physical activity.

Time or temperature

In both heat and cold, BMR. If we can we chill cold. Tremor burns the energy of constant contraction and relaxation of muscle cells in test of heat production to maintain body temperature. If we also welcome that we burn more energy by the process of transpiration.

Psychological state, stress

Stress hormones, the BMR. Stress and anxiety can cause a rapid increase in energy expenditure. If a person is highly condition of the tender, stress hormones and circulating blood cells, energy stores ready to greater supply of energy, if necessary.

Thyroid hormone thyroxine

The thyroid hormone thyroxine regulates the basal metabolic rate. People with an under-active thyroid is generally slow and obesity.

Gene

Some people by nature, a faster metabolism.

Gender

In general, men have faster metabolism than women because they are generally larger and have less body fat.

Growth

Children and pregnant women have higher BMR's.

Fever

Fever, BMR.

You can, the factors that control?

  Build free of the mass of body fat. The man, the more muscle on their body to burn more calories just sitting or sleeping, as human beings, the more fat on their bodies.
  * Avoid restrictive diet. Slows down your body to adapt to the reduction of calories

3Energy expenditure of daily activities

Physical activity includes the calories you during daily activities (eg, running, or in the budget), as well as calories, during the formation of specific units (such as jogging, swimming, strength and of training).

The consumption of calories in some physical activity very different, but generally about 20-30% of total daily calorie needs.

Exercise is important for metabolism. The aerobic training to burn more calories, which in the short term, and strength, based muscles, your metabolism long term.

During the exercise, muscles burn by as much as in May 3000 kJ (717 kcal) per hour. The energy during exercise is the only type of energy expenditure that you have no control.

More important, the results of permannent

Slowdown during the meal. It takes 10-20 minutes for your brain the message of your stomach that you have enough to eat. If you eat too fast, you're on your calorie needs, even before achieving full!

Foods 4Fiberouse

Dietary fiber is a group of very complex carbohydrates - and primarily in plants - including chemical structure to avoid that they are not digested by humans. Although some metabolism of fibers (by certain bacteria) occurs in the intestine, we do not have the digestive enzymes necessary for the establishment to maintain all the obligations that the fiber sugar units. Therefore, the fiber can not be converted to glucose and does not calories to our diet. Most of the fibers by the intestinal tract undigested.

Fiber you feel more full, without the calories, the fiber helps you lose weight and maintain that weight loss. Eating enough fiber is also a contribution to control blood sugar and energy are high.

High fiber intake:

  * Vegetables: asparagus, artichokes, beets, broccoli, cabbage, carrots, cauliflower, peas, spinach, beets, celery
  * Fruits: apples, apricots, figs, oranges, peach, pear, plum, prune, raspberry, strawberry, mango, date
  * Legumes: black beans, black eyes peas, beans, lentils, pinto beans, Navy beans
  * Cereals: barley, wheat, oats, brown rice
  * Nuts and seeds: sunflower seeds, almonds, pistachios

5Apples & pears

Although apples and pears are not "Metabolism Booster", literally, the fruits are an indication perhaps merit aid to weight loss.

Evidence from the use of low-energy fruit for weight loss comes from clinical interventions.

Brazilian researchers, studying the impact of the consumption of fruit weight loss, women add only three apples, pears or three hours per day to their diet lost more weight on a low calorie, that women, oats cookies11 added. All groups of calorie exactly the same, with a system composed of 55% carbohydrates, 15% protein and 30% fat.