Before we dig into how we can turn our bodies into a 24 hour fat burning machine, it’s helpful to have an understanding of how metabolism works. Welcome to Metabolism 101. Try to pay attention!
All About Energy
Our bodies are always using energy. We use energy when we run, when we sit behind a computer screen and type, when we do a set of pushups, when we have sex. No matter what we do our body needs to raise up enough energy to perform the function. This is an inescapable fact of life, for better or for worse.
We can split the things that our body does that require energy into two broad categories. The first is automatic functions. The second are functions we choose to perform.
Some examples of automatic functions include our beating hearts, when our eyes twitch, the working of our livers and kidneys. We don’t control any of these, but as we will see later in our Guide dietary and lifestyle choices can certainly affect how much energy we expend on them.
The functions we choose to perform include absolutely everything else we do in our daily lives. Walk the dog? Or get up to grab the milk? No matter what we “do”, it requires some sort of energy expenditure.
All this energy is measured in a unit I’m fairly certain you are familiar with the unit. It’s called a calorie. Metabolism is defined as “the caloric sum of both your automatic and voluntary functions that must take place in order for the energy forming process to occur.”
Metabolism can be broken down into four parts for our purposes here. They are:
1. Resting Metabolic Rate (RMR). This is, by far, the largest part of our metabolism. It counts for over 75% of our daily calorie expenditure. This is where the energy for all of our automatic body functions comes from. Can you see where even small enhancements here can add up to more pounds of fat lost week after week?
2. Thermal Effect of Feeding (TEF). This is the amount of calories we spend on storing, digesting and absorbing food.
3. Thermal Effect of Activity (TEA). The TEA is the area we can exert the most influence on. It’s the amount of calories we spend on activities and this can include general day to day activities as well as any cardio or extra physical activities. For some of us it can amount to up to 30% of our caloric expenditure a day.
4. Adaptive Thermogenisis (AT). We can think of this as our bodies “adaptive” metabolism. It adjusts up and down based on changes in our environment. Things as varied as the temperature we are operating in to our mental state can affect AT. This is an area that can be greatly influenced to our fat burning benefit using the secrets you are about to learn over the coming days!
These four pillars of metabolism are usually the enemies of the multitude of us who are trying to look our best and be healthy. We’re going to do our best to make them allies as we learn to burn fat 24 hours a day. The results far exceed the effort!
Diet Comes First
When it comes to mastering your metabolism it should come as no surprise that diet comes first. It comes second and third too! Making smart changes to your diet is the quickest way to start shifting your metabolic gears in favor of burning fat fast.
Follow these tips and no matter where your metabolism is now, it will quickly adjust to where you’d like it to be.
Stay at a Caloric Deficit.
The first pillar of a successful diet plan is to be sure that you’re not overeating calories. Now before you get nervous, this doesn’t involve you having to do much math at all. Instead we’re borrowing an old trick used by bodybuilding and fitness enthusiasts. Take your weight, in pounds, and multiply it by 10. This is the area you want to keep your calorie consumption in.
If you weigh 220lbs that means ( 220 x 10 = 2200 … minus 300 calories means you will eat 1900 calories a day. 175lbs? ( 1750 minus 300 = 1450 calories a day. It doesn’t get much simpler than that.
Never Let Yourself Go Hungry.
Now this may come as a shock, but to keep your body’s metabolism burning, it is very important to eat often. There’s no quicker way to cause your metabolism to shut down then to start starving yourself. Your body shifts into a low metabolic state when you go for longer periods of time without eating as a survival mechanism. Unless you use some fairly complicated dietary strategies when this happens you will retain fat.
Your goal is going to be to eat five or six meals a day, but to still eat in the area of your caloric number we determined above. By never getting hungry you are also setting the mental stage to be able to maintain our fat loss program. Believe me, experience has shown personally and with successful clients that if you avoid the feeling of restriction day in and day out you are much more likely to stick with any diet. This one included.
The net caloric deficit will make sure you are losing weight. Your metabolism being high from eating five or six meals a day will aid the fight to be fit by taking off extra fat all day everyday.
Eat The Same Meals Often.
If you’re worried about having to count calories to keep yourself in the fat burning zone, there’s an easy solution. Eat the same meals often. This removes over thinking the diet and impulse eating. I’d suggest coming up with two or three breakfast, lunch and dinner options. Rotate them as necessary to avoid being bored. No this isn’t eating whatever you’d like. But it is a diet that will quickly get you the body of your dreams!
Pick A Free Day.
One day a week eat anything you choose, within reason. Not only will this keep you sane, but it will act as an extra safety net in making sure your metabolism hasn’t frozen. Sundays seem to be the favorite choice of many, but pick any day that best fits your schedule. Only eating clean six days a week reaffirms that this is an eating plan that doesn’t require an iron discipline to follow. You always have Sunday to look forward to!
Follow these four tips and you will be amazed at how fast the fat melts away. Are you ready to give it a shot?
Tomorrow we will look at specific food choices to boost your metabolism … take a look today also at the quick video tip in the tab at the top of the page.