Tag Archives: slow metabolism

Increase this habit to drop the weight!

As I lay in bed trying to go to sleep I started wondering, “What am I going to write about this week?”  Then it hit me, “What about the importance of sleep and how it affects our health?”  About 1/3 of our adult life should be spent sleeping.  According to the CDC, 70 million Americans suffer from chronic sleep problems.  Sleep deprivation can compromise our mood, work, and most importantly our health.  Studies have shown that people who sleep less than 6 hours a night are more prone to obesity and a high risk of cardiovascular disease, and even diabetes.  For most of us, the culprit is stress, but other factors such as lack of exercise, alcohol consumption and caffeine can also be problematic.

If you enjoy caffeine, stop your intake 4-6 hours before you plan on going to bed.  Alcohol may help you fall asleep, but it affects your REM sleep (this is your most restorative sleep phase).  Exercise is the best medicine for relieving stress…sweat it out!  When all else fails, Mom was right, warm milk actually does help you fall asleep.  It has lactic acid in it which releases a chemical when warmed that triggers a natural sleep cycle.

Another way to combat sleep problems is through nutrition.  According to Lisa Tsakos, registered nutritionist with NaturallySavvy.com, foods that provide B vitamins promote wakefulness and improve your mood throughout the day while encouraging a restful sleep at night.  Whole grains, leafy greens, legumes, and lean meats are the best source of B vitamins.  If you don’t eat many of these foods, give Life Shotz a try.  They are filled with B vitamins (not to mention the Vitamin D and anti-oxidants!)  Many of my clients that are taking Life Shotz discover they are sleeping deeper and waking up more refreshed!

Finally, try to go to bed by 10pm every night.  Making these small changes can help you sleep soundly through the night.

Yours in health,
Colleen

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Filed under colleen riddle, Fat loss, Healthy lifestyle, healthy moms, healty moms, New Mommy Makeover, New Moms, Post pregnancy weight loss, sleep deprivation, stress, weight loss

The Truth About Exercise and Metabolism (Hard Science)

Strength training, strength training, strength training…

You hear about it all the time these days.

You hear how it’s great for your Metabolism.

You hear it’s imperative for that beach body you’re looking for this summer.

Well, what’s the real science behind it?

Does it really help?

The easy answer is right here from my partners at Prograde:

Strength Training

By Cassandra Forsythe-Pribanic, PhD, RD, CSCS

Q) I’ve heard that strength training increases my metabolism. How does it do that and will that help me lose weight?

A) Strength training, which involves using weights, bands, kettlebells or other forms of resistance that challenge your body to work harder than it does in everyday life, definitely does increase your metabolic rate. However, so does endurance exercise (such as running). The difference is how long and how much these activities boost your metabolism that really has an impact on your overall ability to lose body fat and/or decrease your weight.

Just so we’re all on the same page, let’s talk about the components of our metabolism:

First we have our resting metabolic rate, or RMR. This is the energy needed (quantified in calories) to keep our bodies alive – our heart beating, our lungs breathing, etc. Your RMR makes up about 60 to 80 percent of our total metabolic rate. The variation in RMR is due to individual differences among people, the foods we consume, and the activity we engage in which can directly change RMR.

Second we have the Thermic Effect of Activity, or TEA. The more active you are, the more your total metabolic rate will be increased. TEA includes all activity from mowing your lawn (with a push mower, that is), to playing basketball, to walking across the room. It’s not just structured activity, but also the activities that we engage in every day to live our lives.

To see the rest of this great article please click here: Prograde

Keep the great emails coming!

Yours in health,

Colleen Riddle

AFPA Certified Pre/Post Natal Exercise Specialist

Colleen@NewMommyMakeover.com

www.NewMommyMakeover.com

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Filed under Fat loss, Healthy lifestyle, healthy moms, healty moms, New Mommy Makeover, New Moms, post pregnancy, Post pregnancy weight loss, weight loss

Is Your Diet Keeping You Fat?

When you stop to think about all the amazing things a human body can do, is it any wonder that it will automatically adjust your metabolism as you adjust your food intake. Then it should come as no surprise its ability to make changes in order to maintain a “steady state.”  Your body goes into a type of survival mode when you cut your caloric intake to much. Think about it like this, your company lays off people and expects the same amount of work to be done with less workers.  This may work for short term, but sooner or later the system breaks down.  Your body is the company and the work force is your food. Your body can handle the load for a while then you plateau and you are no longer productive(weight loss stops).

Numerous studies of athletes and non-athletes have shown an adaptive response to food restriction with a decrease in metabolic rate and an increase in fat storage. A study of female gymnasts and runners published in Medicine & Science in Exercise & Sport demonstrates this phenomenon: The athletes with the lowest caloric intakes had the highest body fat percentages. The ability to slow down and store energy has insured the survival of mankind throughout the eons when food supplies were not stable or predictable; remember that until the 20th Century, mankind’s leading cause of death was starvation.  Many frequent exercisers who claim they are not able to lose weight are probably the victims of their own good intentions: they are suffering from their metabolism slowing down.  Don’t worry all is not lost. A recent study published in the NewEngland Journal of Medicine © 2002, 2007, 2008 by Exercise ETC Inc. All rights reserved. 11 found that the metabolic rates of women with a history of yo-yo dieting were not significantly different than women who did not diet, after they returned to a sufficient calorie intake.  The best way to keep your metabolism up and running is to eat small healthy meals every 3 hours, and find a good exercise program like New MommyMakeover.

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Filed under healty moms, New Moms, post pregnancy, Post pregnancy weight loss, weight loss