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NOMORESTALLING's Photo NOMORESTALLING Posts: 44,674
1/13/21 1:19 P

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HOW MUCH DO YOU KNOW ABOUT YOUR METABOLISM?
TAKE OUR 3-MINUTE QUIZ AND FIND OUT



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Ways to Increase Your Metabolism

"No matter what I do, I can't seem to lose weight," How many of us have said this? How many of us have been there done that?

It's important to remember that you are unique: Everyone was born with different biochemical make-up. Some of this is genetically determined. If you have a parent or sibling who has type 2 diabetes, your mitochondria are likely to be 50 percent less effective at burning calories than the average person, even if you are thin.
Likewise, ageing itself and other chronic diseases like heart disease and dementia create mitochondrial dysfunction.

However, the biggest hit comes from your diet. More than flavours and calories, food becomes information that tells your cells and mitochondria what to do. When you eat lots of sugar and processed, inflammatory foods including refined oils or simply consume too much food period, you overload your energy factories and damage production.

Likewise, starvation mode means your body clings to fat. After all, your body's number one priority is keeping you alive, not necessarily fitting into that bathing suit when summer arrives. In fact, your body is extremely well adapted at holding on to fat.

Yo-yo dieting, under-eating, calorie-restrictive dieting or other extreme measures force your body's metabolism to slow way down and store fat for that “rainy day" that never comes.

To optimize mitochondria, then, you want to eat the right kinds of foods and eat enough of those foods.

Lifestyle factors can also impact your mitochondria. Environmental toxins like pesticides, mercury and radiation, as well as hidden infections and stress can harm your energy system.

Your gut microbiome can even be a problem if unhealthy, inflammatory bugs outnumber the good bugs. These bad bugs release toxins called lipopolysaccharides. You absorb these toxins, creating inflammation and damaging your mitochondria. Anything that causes inflammation and oxidative stress damage your mitochondria.

Fortunately, you have the power to increase the number and function of your mitochondria. You can't turn back the clock, but you can take these seven steps to keep your mitochondria healthy and optimize your metabolism.

1. Eat plenty of healthy fats. Healthy fats like avocados, nuts and seeds, along with wild, fatty fish are your mitochondria's preferred fuel. My favourite “gasoline" for your mitochondria is medium-chain triglycerides or MCT oil, which is found in coconut oil. I provide an extensive plan to utilize these and other healthy fats in my new book Eat Fat, Get Thin.

2. Go for colour. While nutritionists often disagree, one thing nearly everyone concurs with is that we need to eat plenty of fresh vegetables and other plant foods. Colourful, antioxidant-rich plant foods become essential for healthy mitochondria and reducing oxidative stress.

3. Avoid sugar and flour. High-glycemic, high-carb foods put tremendous stress on your mitochondria. In fact, quickly absorbed carbs are the biggest driver that damages your entire system. My 10-Day Detox Diet Program includes low-sugar, delicious foods that kick-start weight loss and overall health.

4. Stop obsessing over numbers. Quality over quantity becomes key for optimizing mitochondria. That said, if you'd like to know how much you should be eating, calculate your resting metabolic rate (RMR) or the total number of calories your body needs to survive at complete rest. If you eat fewer calories than your RMR, your body thinks it is starving. Calculating your RMR is easy. If you are average size, take your weight in pounds and multiply by 10. If you are very muscular and lean, multiply your weight by 13. If you are very overweight, multiply it by 8. Eating less than your RMR means your body goes into starvation mode.

5. Move more and faster. Research shows high-intensity interval training (where you go all out for 30 to 60 seconds, slowing down for a couple of minutes and repeating) coupled with strength training is an excellent way to make new, improved mitochondria. Strength training builds muscle and creates more mitochondria, while interval training improves mitochondrial function and how quickly they burn oxygen and calories. You can learn more about an effective exercise plan here.

6. Take energy-boosting nutrients. These include coenzyme Q10 (CoQ10), alpha-lipoic acid, N-acetyl-cysteine, carnitine, B-complex vitamins and omega-3 fats. You can find these and other supplements that help speed up your metabolism and lower inflammation in my store.

7. Get great sleep. Studies show insufficient sleep exacerbates inflammation, increases heart disease risk and hinders our immune, brain and cellular performance. To remedy that, get eight hours of solid, consistent sleep nightly. You can improve sleep with these eight simple hacks for a better night's sleep.

Simply put, you have tremendous power over your metabolism and your health. Mind your mitochondria and you'll increase your metabolism to become fit and healthy. Even if you're predisposed to certain genes, you can control them with healthy eating and lifestyle choices. You are never stuck.

Source Dr. Mark Hyman

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


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REDSHOEBLUE's Photo REDSHOEBLUE SparkPoints: (61,775)
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1/2/20 1:10 P

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UGH. at 50, I'm a size 16. I would be much more comfortable in a 10/12. That is doable! I'm working on getting the right mindset. We got this!

Hello from Seattle(ish)! I'm Embi!
BAB's Winter Warrior Butterfly Rank - Queen (Level 19)
BAB's Harvest Your Health Butterfly Rank: Fiery Skipper (Level 13)
PST


~No one is you...and that is your SUPER POWER~


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NOMORESTALLING's Photo NOMORESTALLING Posts: 44,674
12/29/19 5:02 P

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I'm curious. How many of us Plus Sized team members plan on getting out of the higher double-digit sizes in 2020?

At 58, I am still a size 18 but right now my feeling is that if I get down to a 12/14 I'd be quite comfortable at that size going into my senior years.

Better yet if we're talking actual weight loss how many team members have 50 plus pounds they should not be carrying because it's affecting their health, Raise your hand.

emoticon

You do realize that this is doable. That no matter what, we can lose the excess weight. No matter what wall we hit along the way. We built those walls now we break them down brick by brick.

Too many of us live needlessly in defeat, immobilized by our own mistakes repeatedly walking into the same walls that block the road to success.

We become kings and queens of stubborn resistance. We get into ruts that take us down paths that lead to nothing but discouragement and frustration, hitting the same wall time after time, year after year. Yet we will do everything but try something different, make the necessary changes. WHY?

It's time to take action, different actions that will get us those results we have been striving for, fighting for. No more gaining and then losing ground. No more going backward. Only forward! It's putting on our big girl panties and putting one foot in front of the other.

No more trying to do it on our own. No more lurking behind the curtain of invisibility. No one left behind.

Raise your hand and tell me you're in!

TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


 current weight: 240.0 
246
222
198
174
150
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