Nutrition Guidance - Week 2
METABOLISM
LEARN MORE ABOUT METABOLISM
How to Boost Your Metabolism -Sean Kennedy
Unless we perform regular strength exercises, we lose 3.5 - 4.0 kilograms of muscle every decade after the age of 25. That corresponds with a reduction of up to 20% in metabolic rate each decade. The result: you get weaker and gain excess body fat.
Metabolism is the process by which your body makes and uses energy, or calories, for everything from the cellular absorption of nutrients to running a marathon.
Each of us has what is called a “basal metabolic rate” (BMR), or one’s base metabolism. A good technical definition of BMR is "the energy expended when an individual is lying at complete rest, in the morning, after sleep, in the post digestive state."
For most men, BMR accounts for 60 to 70 percent of total calories expended each day, and that’s a good thing, as you’re about to see. Your BMR consumes all those calories through such functions as breathing, digestion, blood circulation, immune response and tissue repair. For comparison's sake, activity of any sort generally makes up just 15 to 30 percent of the average man's metabolism.
Muscle is the single most important predictor of how well you metabolise your food, and how well you burn calories and body fat. Regular exercise boosts your metabolic rate by producing larger mitochondria in each muscle cell, which results in more calories burned. Whereas fat is inactive and burns very few calories, skeletal muscle burns at least 10 times more calories than fat, even when we're at rest.
But unfortunately, unless we perform regular strength exercises, we lose approximately ½ kilo of muscle every year after the age of 25. Without an appropriate training stimulus, our muscles gradually atrophy, and decrease in size and strength. This loss of muscle results in a significant reduction in metabolic rate in every decade of adulthood as much as two percent a year. And the corresponding decrease in metabolism generally results in an increased ratio of fat mass, which usually escalates as we get older.
The average male and female between the ages of 20 and 50 loses 3.5-4.0 kilograms of muscle per decade and adds three times as much fat during that period. Since metabolism usually slows with age, your eating habits need to change accordingly or else fat can accumulate and your weight can increase.
So, if you're in your 30s or 40s, have been eating exactly the same way for 20 years, and can't understand why you're gaining weight, it's because your energy demands have dropped.
The key to staving off the decline in your BMR is weight training. Strength training, at least twice a week, is essential to boosting your metabolism. The effects of a good, consistent strength training programme allow you to continue burning calories 24 hours a day – long after you've left the gym.
Tissue repair and maintenance are critical to caloric expenditure since about three quarters of variability in BMR is predicted by lean body mass. Simply put, the more muscle mass you have the higher your BMR will be.
Untrained men and women can gain about 1-2 kilograms of muscle and 40 to 60 percent more strength, after just two months of regular strength training exercise. But what you eat can also have a dramatic effect on your body composition. Some of the calories you consume are less likely stored on your waistline. It’s all about the choices you make.
Plenty of metabolic energy is required to convert the food we eat into usable forms of energy.
The process of digesting, using, and storing food energy is inefficient, and by itself can consume from 10 to 15 percent of total daily metabolism. Animal proteins increase thermo genesis more than vegetable proteins, so the best calorie burning foods are lean meats.
During the digestive process, foods are broken down into usable forms; complex carbohydrates are reduced to simple sugars, fats to fatty acids, and proteins to amino acids.
Eating protein with each meal is important. Protein contains nitrogen, which is broken down and eliminated as urea by the liver. As a result of this additional metabolic step, protein's thermic effect is roughly double that of fat and carbohydrates.
Assuming that you are exercising regularly, eating every 2 to 3 hours and including at least some protein with each of those meals can boost digestive metabolism all day long. And after you reach a healthy, stable weight you need to make sure you’re eating as many calories as you're burning in order to maintain that weight.
If you have a job in which you sit all day, the following may be disheartening but also quite revealing; the difference in calorie burn between sitting and standing is nearly 1 calorie in added expenditure per minute. That may not seem like much, but it adds up quickly. At the end of an hour, it amounts to 60 calories and at the end of an eight hour workday nearly 500. Burning 500 extra calories a day for a week would result in the loss of nearly half a kilo. That's over 22 kilograms in one year. You get the picture.
The idea is to get up and get active. Committing yourself to a regular strength training programme at least 2 to 3 times per week will make a big difference, and not just to your metabolism.
The positive effects are numerous, including: increased bone mass and strength, decreased blood pressure, injury prevention, improved appearance and body composition, improved mood, confidence and self-esteem, as well as reduced stress.
And if you’re doing all that work to strengthen and improve your body and your psyche, make good food choices that will leave you guilt free. Include plenty of protein at each meal to allow your body to rebuild what’s being broken down in the gym and remain more metabolically active all day long. Remember to include lots of fruits and veggies because they’re full of water and nutrients, and are low in calories.
Take care of yourself. You only have one body, and replacement parts are hard to come by.
INCREASE YOUR METABOLISM
Why Food isn’t the Enemy
The key to weight loss is really just eating fewer calories than what you burn. Food is not the enemy ... it is your friend. Skipping meals is not the answer. Change your way of thinking because the truth is, you need to eat calories to burn calories!
How YOUR body works
When you do not eat enough calories to sustain your body’s daily functions, your body panics as it thinks there is no more food available and as it doesn’t know when you plan to feed it again, it slows down your metabolism whereby it absorbs more of the foods you eat instead of using that same food for energy. Having said this, there certainly are ways that you can ensure your metabolism functions at its optimum level:
Ways to Positively Assist Your Metabolism
• Eat Breakfast. Skipping breakfast will slow down your metabolism. Eat within 45 minutes of waking.
• Eat according to your activities. If you have a hectic and physical day, eat well at breakfast and lunch so you have sufficient energy. And in the evening when you are ready to relax, lighten up on dinner.
• Eat high nutritional foods for example -protein which includes egg whites, cheese, soy milk, lean meat, turkey, chicken, fish, pork, kidney beans, and peas. Ensure that half your daily requirements come from soy as opposed to animal protein.
• Eat foods with high nutritional values, at least 7 servings of fruits and veggies. Eat negative calorie foods like apples, asparagus, berries, broccoli, cabbage, celery, cauliflower, garlic, grapefruit, lemon, mango, onion, orange, papaya, pineapple, spinach, zucchini etc.
*Avoid sugar and alcohol!
• Snack frequently. Every 4-6 hours is good. Try snacking on fruits and vegetables if you are hungry between meals.
• Exercise. Aerobic is best! Even if your mind resists, your body loves physical activity.
• Lift Weights. Muscle burns up to five times more calories than fat. Build muscle tone!
• 20-30 minutes of cardio activity like brisk walking or treadmill, swimming and biking speeds up your metabolism for several hours after your work out ... so try doing it first thing in the morning and experience the benefit all day!
• Keep a food diary. Record EVERYTHING THAT GOES IN YOUR MOUTH. This will help you stay on track with what you eat daily. Be honest!
• Drink Water. Being hydrated allows your metabolism to function properly and keeps you energised.
• Drink Green Tea before meals. This helps speed up your digestive metabolism. Up to 80 calories alone can be burnt by drinking a cup of Green Tea.
• Have 8 hours of deep sleep every single night.
• Be sensible and realistic. Plan to lose no more than 1 kilo a week. A lifetime of inactivity, poor nutrition and bad habits can’t be undone overnight.
There is no short cut to losing weight. It takes effort, discipline and patience. But it doesn’t have to be a miserable experience.
Eat smartly! Food is your friend!
REMEMBER THAT:
Herbalife Formula #1 is one of the MOST Complete meal replacements in the world and can help you have a totally balanced diet with all the essential nutrients that your body needs without the excess in fat or calories.
It provides you with high levels of soy based protein that can help you rebuild your muscle tissue and increase or maintain a better BMR.
Instant Herbal Beverage
This is a fantastic “Instant tea” with a Green Tea base and a special blend of herbs that can assist you in bringing your metabolism to its proper balance, thus assisting in your weight loss drastically.
Some of its qualities are:
• Turns your body into a fat burning machine 24 hours a day.
• The more “you drink” the more “you shrink”.
• Green tea boosts metabolism – loaded with antioxidants.
• Can help you burn up to 80 calories per cup!
Energize your body!
Sustaining energy throughout the day could be vital to any weight management plan.
If you feel tired you tend to eat or snack, usually on the wrong food...
NRG (Natures Raw Guarana)
Replenish Muscle Mass
Protein Snacks
By David Heber, M.D., Ph.D., F.A.C.P., F.A.C.N.
Chairman of the Herbalife Nutrition and Scientific Advisory Board
Unless we perform regular strength exercises, we lose 3.5 - 4.0 kilograms of muscle every decade after the age of 25. That corresponds with a reduction of up to 20% in metabolic rate each decade. The result: you get weaker and gain excess body fat.
Metabolism is the process by which your body makes and uses energy, or calories, for everything from the cellular absorption of nutrients to running a marathon.
Each of us has what is called a “basal metabolic rate” (BMR), or one’s base metabolism. A good technical definition of BMR is "the energy expended when an individual is lying at complete rest, in the morning, after sleep, in the post digestive state."
For most men, BMR accounts for 60 to 70 percent of total calories expended each day, and that’s a good thing, as you’re about to see. Your BMR consumes all those calories through such functions as breathing, digestion, blood circulation, immune response and tissue repair. For comparison's sake, activity of any sort generally makes up just 15 to 30 percent of the average man's metabolism.
Muscle is the single most important predictor of how well you metabolise your food, and how well you burn calories and body fat. Regular exercise boosts your metabolic rate by producing larger mitochondria in each muscle cell, which results in more calories burned. Whereas fat is inactive and burns very few calories, skeletal muscle burns at least 10 times more calories than fat, even when we're at rest.
But unfortunately, unless we perform regular strength exercises, we lose approximately ½ kilo of muscle every year after the age of 25. Without an appropriate training stimulus, our muscles gradually atrophy, and decrease in size and strength. This loss of muscle results in a significant reduction in metabolic rate in every decade of adulthood as much as two percent a year. And the corresponding decrease in metabolism generally results in an increased ratio of fat mass, which usually escalates as we get older.
The average male and female between the ages of 20 and 50 loses 3.5-4.0 kilograms of muscle per decade and adds three times as much fat during that period. Since metabolism usually slows with age, your eating habits need to change accordingly or else fat can accumulate and your weight can increase.
So, if you're in your 30s or 40s, have been eating exactly the same way for 20 years, and can't understand why you're gaining weight, it's because your energy demands have dropped.
The key to staving off the decline in your BMR is weight training. Strength training, at least twice a week, is essential to boosting your metabolism. The effects of a good, consistent strength training programme allow you to continue burning calories 24 hours a day – long after you've left the gym.
Tissue repair and maintenance are critical to caloric expenditure since about three quarters of variability in BMR is predicted by lean body mass. Simply put, the more muscle mass you have the higher your BMR will be.
Untrained men and women can gain about 1-2 kilograms of muscle and 40 to 60 percent more strength, after just two months of regular strength training exercise. But what you eat can also have a dramatic effect on your body composition. Some of the calories you consume are less likely stored on your waistline. It’s all about the choices you make.
Plenty of metabolic energy is required to convert the food we eat into usable forms of energy.
The process of digesting, using, and storing food energy is inefficient, and by itself can consume from 10 to 15 percent of total daily metabolism. Animal proteins increase thermo genesis more than vegetable proteins, so the best calorie burning foods are lean meats.
During the digestive process, foods are broken down into usable forms; complex carbohydrates are reduced to simple sugars, fats to fatty acids, and proteins to amino acids.
Eating protein with each meal is important. Protein contains nitrogen, which is broken down and eliminated as urea by the liver. As a result of this additional metabolic step, protein's thermic effect is roughly double that of fat and carbohydrates.
Assuming that you are exercising regularly, eating every 2 to 3 hours and including at least some protein with each of those meals can boost digestive metabolism all day long. And after you reach a healthy, stable weight you need to make sure you’re eating as many calories as you're burning in order to maintain that weight.
If you have a job in which you sit all day, the following may be disheartening but also quite revealing; the difference in calorie burn between sitting and standing is nearly 1 calorie in added expenditure per minute. That may not seem like much, but it adds up quickly. At the end of an hour, it amounts to 60 calories and at the end of an eight hour workday nearly 500. Burning 500 extra calories a day for a week would result in the loss of nearly half a kilo. That's over 22 kilograms in one year. You get the picture.
The idea is to get up and get active. Committing yourself to a regular strength training programme at least 2 to 3 times per week will make a big difference, and not just to your metabolism.
The positive effects are numerous, including: increased bone mass and strength, decreased blood pressure, injury prevention, improved appearance and body composition, improved mood, confidence and self-esteem, as well as reduced stress.
And if you’re doing all that work to strengthen and improve your body and your psyche, make good food choices that will leave you guilt free. Include plenty of protein at each meal to allow your body to rebuild what’s being broken down in the gym and remain more metabolically active all day long. Remember to include lots of fruits and veggies because they’re full of water and nutrients, and are low in calories.
Take care of yourself. You only have one body, and replacement parts are hard to come by.
INCREASE YOUR METABOLISM
Why Food isn’t the Enemy
The key to weight loss is really just eating fewer calories than what you burn. Food is not the enemy ... it is your friend. Skipping meals is not the answer. Change your way of thinking because the truth is, you need to eat calories to burn calories!
How YOUR body works
When you do not eat enough calories to sustain your body’s daily functions, your body panics as it thinks there is no more food available and as it doesn’t know when you plan to feed it again, it slows down your metabolism whereby it absorbs more of the foods you eat instead of using that same food for energy. Having said this, there certainly are ways that you can ensure your metabolism functions at its optimum level:
Ways to Positively Assist Your Metabolism
• Eat Breakfast. Skipping breakfast will slow down your metabolism. Eat within 45 minutes of waking.
• Eat according to your activities. If you have a hectic and physical day, eat well at breakfast and lunch so you have sufficient energy. And in the evening when you are ready to relax, lighten up on dinner.
• Eat high nutritional foods for example -protein which includes egg whites, cheese, soy milk, lean meat, turkey, chicken, fish, pork, kidney beans, and peas. Ensure that half your daily requirements come from soy as opposed to animal protein.
• Eat foods with high nutritional values, at least 7 servings of fruits and veggies. Eat negative calorie foods like apples, asparagus, berries, broccoli, cabbage, celery, cauliflower, garlic, grapefruit, lemon, mango, onion, orange, papaya, pineapple, spinach, zucchini etc.
*Avoid sugar and alcohol!
• Snack frequently. Every 4-6 hours is good. Try snacking on fruits and vegetables if you are hungry between meals.
• Exercise. Aerobic is best! Even if your mind resists, your body loves physical activity.
• Lift Weights. Muscle burns up to five times more calories than fat. Build muscle tone!
• 20-30 minutes of cardio activity like brisk walking or treadmill, swimming and biking speeds up your metabolism for several hours after your work out ... so try doing it first thing in the morning and experience the benefit all day!
• Keep a food diary. Record EVERYTHING THAT GOES IN YOUR MOUTH. This will help you stay on track with what you eat daily. Be honest!
• Drink Water. Being hydrated allows your metabolism to function properly and keeps you energised.
• Drink Green Tea before meals. This helps speed up your digestive metabolism. Up to 80 calories alone can be burnt by drinking a cup of Green Tea.
• Have 8 hours of deep sleep every single night.
• Be sensible and realistic. Plan to lose no more than 1 kilo a week. A lifetime of inactivity, poor nutrition and bad habits can’t be undone overnight.
There is no short cut to losing weight. It takes effort, discipline and patience. But it doesn’t have to be a miserable experience.
Eat smartly! Food is your friend!
REMEMBER THAT:
Herbalife Formula #1 is one of the MOST Complete meal replacements in the world and can help you have a totally balanced diet with all the essential nutrients that your body needs without the excess in fat or calories.
It provides you with high levels of soy based protein that can help you rebuild your muscle tissue and increase or maintain a better BMR.
Instant Herbal Beverage
This is a fantastic “Instant tea” with a Green Tea base and a special blend of herbs that can assist you in bringing your metabolism to its proper balance, thus assisting in your weight loss drastically.
Some of its qualities are:
• Turns your body into a fat burning machine 24 hours a day.
• The more “you drink” the more “you shrink”.
• Green tea boosts metabolism – loaded with antioxidants.
• Can help you burn up to 80 calories per cup!
Energize your body!
Sustaining energy throughout the day could be vital to any weight management plan.
If you feel tired you tend to eat or snack, usually on the wrong food...
NRG (Natures Raw Guarana)
- Sustained Energy throughout the day - 96% caffeine free!
- Great appetite suppresser and great for Sinus, Asthma & Hay fever.
Replenish Muscle Mass
Protein Snacks
By David Heber, M.D., Ph.D., F.A.C.P., F.A.C.N.
Chairman of the Herbalife Nutrition and Scientific Advisory Board
- It is well established that the typical person eating a western type diet consumes more daily calories than we need. High-calorie snacks filled with fats and sugars contribute to these extra calories. Protein packed bars, drinks and nuts are far superior to other snacks because of the inherent differences between protein and sugars and fats.
- First off, protein is more satisfying than the other two macronutrients because of specific signals it sends to the brain. When we snack on protein instead of sugars and fats, the body feels more full, which helps people control their appetite between meals, thus cutting calories and controlling their weight. Recent clinical research has supported this physiological phenomenon.
- A second reason for choosing protein as a snack is its thermogenic effect. This refers to the metabolic tax a food puts on the body after we eat it. This metabolic tax for protein is much higher than sugar or fat because the body uses more energy to digest it. This means that when you choose protein over the other two, you are burning more calories during the process of digestion. Having this higher tax rate is good because protein tends to be low in caloric content, so the body is working harder on fewer calories.
- A third reason to choose protein snacks over sugars and fats is the body's need to replenish the building blocks of muscle tissue. Muscle is important for our daily activities and it determines our metabolism. So the more we maintain our healthy lean muscle mass, the higher we maintain metabolism.
- So the next time you reach for a snack, choose a protein-rich bar or another smaller Herbalife protein shake. Avoid high-calorie chips, biscuits, lollies and sweets. They are generally much higher in calories, and they offer little nutritional value to the body.
- High in Protein low in calories!
- 130 calories – 10 grams of Protein!
- 3 Delicious flavours (Vanilla Almond, Citrus Lemon, Chocolate Peanut)
- Replenish muscle mass after a workout!
HERBALIFE NUTRITIONAL OPTIONS
