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One major barrier to your weight loss success could be that you have “wrecked your metabolism." When your body isn’t functioning properly, all the processes will malfunction.
So, when I meet with a prospective client for the first time, I will ask some lifestyle questions designed to determine health habits. Although weight loss is high on most people’s agenda, there are more important things to consider. Body fat, eating habits and hydration habits are high on the tangible list. Self image and motivational behaviors are high on the intangible list.
Where does permanent weight loss fit in? If permanent weight loss is point D, then taking care of points A, B and C will get you to point D. Some of you try to only deal with point D. That method will make you unsuccessful in the long-term.
So, let’s try to get your metabolism in order. Metabolism is basically the rate at which your body burns calories. Your basal metabolic rate (BMR) is the number of calories you'd burn if you did nothing all day (or the amount of daily calories your body needs to maintain itself in a rested state).
The starting point for determining your daily caloric needs starts with your BMR. It is critical for you to know your BMR if you are attempting to burn fat and lose weight. If you maintain a caloric surplus (consuming more calories than you burn), you will gain weight and fat no matter how fast your metabolism hums.
Here are my top 3 metabolism wreckers:
1. You chronically eat too little food. Some people have been chronic under-eaters for years. Here’s an example: Your BMR is 1800 calories and you use another 800 calories through exercise and daily activity (a total of 2,600 calories). If you consume 2,200 calories during the day, you would have a caloric deficit of 400. This will cause you to lose weight for the day. If you continue this pattern, you will lose weight every day.
But, it is important not to starve your body or you will get the opposite effect of what you want. Starvation will cause your body to conserve energy and store fat. For instance, if you consumed 1,700 calories, you would not even meet your BMR needs. This amount (900 deficit) is unhealthy and will cause fat storage and a host of other health problems, if continued. This type of deprivation can also lead to loss of muscle mass (your body feeds on itself).
2. You don’t exercise regularly. The top way to burn fat and keep the weight off is to build muscle mass. Why? Your body has to work harder to maintain muscle mass. Regularly lifting weights (or other resistance exercises) and interval cardio exercise will give you a higher metabolic rate.
A combination of circuit weight training and high intensity interval cardio will get your metabolism "revved up." Your metabolism doesn't necessarily have to slow down as you get older. Stay active!
3. You don’t sleep enough. We seem to take pride in being too busy and sleeping too little. This is a recipe for bad health and a wrecked metabolism.
Researchers have found that the less sleep the test subjects got, the higher their body fat. The shorter sleep time altered the subjects’ hormone levels, energy decreased and appetite increased. And we already knew that decreased energy affects your workout performance. What's enough sleep? The general rule is 8 hours of sleep a night. Some may need more sleep or a little less than 8 hours. Don't sabotage your exercise program and fat loss goals by not getting enough shut-eye.
Do these things and you will reach your fat loss and weight loss goals.
Mark Dilworth, BA, PES, CPT is a Certified Personal Trainer and former NCAA Division I athlete. Mark’s Fat Blaster Athletic Training System has been proven to give his clients the fit, sculpted and athletic-type bodies they want. Visit Mark’s sites:
My Fitness Hut http://myfitnesshut.blogspot.com
Her Fitness Hut http://herfitnesshut.com
Sports Fitness Hut http://sportsfitnesshut.blogspot.com
Add a Comment2 Comments
I agree whole-heartedly. That's really life.....keep yourself in check
November 6, 2010 - 10:54amThis Comment
Personally I've been a metabolism wrecker on all three levels from time to time. This article was a good reminder to keep my metabolism "in play". Or as the hipsters say, "check myself, before I wreck myself" (sorry, couldn't resist). Thanks.
November 2, 2010 - 12:49amThis Comment