Saturday, March 24, 2012

WHAT IS METABOLISM/ METABOLIC RATE. FOODS THAT CAN BURN BELLY FAT

WHAT IS METABOLISM/ METABOLIC RATE
FOODS THAT CAN BURN BELLY FAT
BURN MORE CALORIES- Know the principles of doing it
Metabolism is the set of chemical reactions , in the cells of ALL  living organisms in order to sustain life,  such as the digestion and the transport of substances between different cells in the body. Metabolism allows our body to grow, reproduce and maintain their structures.

The speed of metabolism, the metabolic rate, influences how much food a body will need and how to obtain that food. Most structures of animals, plants and microbes are made from three basic classes of molecules: amino acids, carbohydrates and lipids (fats).
Why natural sources?
Our ancestors did not have refined processed carbs. wiki answers
Refined processed carbs are a major cause of weight gain, obesity, cardiovascular diseases, diabetes type 2, and many more. They are foods that have been canned, frozen or packaged.
Until the First Agricultural Revolution about 10,000 years ago, all our ancestors ate natural foods. In terms of the evolution of our genes, it's not that long ago. Our human ancestors have been around for about 250,000 years. Less than 1/10th of 1% of our genes have changed in the last 10,000 years!
Our genes are 99.99% the same as those of our Stone Age ancestors.

Man, have been designed for certain patterns of eating and activity. It is not easy to fight against what had been Natured/ ordained for us-. It is designed that we eat fresh, unprocessed, whole, natural foods. Going against it, is not fat burning.

HOW TO INCREASE METABOLISM AND LOOSE WEIGHT 
In the simplest terms, metabolic rate is the rate at which your body burn calories. High metabolic rate (metabolism) means burn more calories and thus lose more weight.-- wiki How


RMR= Resting Metabolic Rate in layman’s term means, the rate of ENERGY REQUIRED by an animal to stay ALIVE with NO ACTIVITY.
Therefore our Real Metabolic Rate is definitely higher than our (Rest)RMR.
Culculate your RMR, is a useful first step to calculate your Real Metabolic rate. Your RMR, is to guide you in your weight reducing process.


Certain factors can influence your metabolic rate:
1-Age- After age 40 years, metabolic rate decrease 5% each decade, due to reduced muscle mass.
2-Gender- Male have more muscles= higher rate to burn calories
3-Hereditary- Genetic factors
4-Thyroid disorder- over(higher RMR)/under active thyroid disorder.
5-The weather- Living in colder/ hotter environment= higher rate (RMR)
6-Small but regular meals= increase RMR
7-Crash dieting, malnutrition=will reduce your RMR


HOW TO CONTROL/ CHANGE YOUR METABOLISM: 

1- Eat less (small) but morefrequent meals. This increases your metabolic rate. 


2-Drink ice water= Your body will burn more calories to turn the cold temperature of water to body temperature. More than 90% of the chemical reactions in your body happen in water- drink enough water. 


3-Exercise=
Different activities burn different quantities of calories.
The most important is to raise your heart rate and sustain it for 30 minutes.


4-Weight training for long term boost= Muscles burn more calories than fat does ( to be exact, 73 more calories per kilo per day). Every muscle cell you gain is like a little factory that constantly burn calories for you, even while you sleep.


5-The "thermic effect" of food (how hard your body has to work to deal with a particular type of food). All foods have thermic effects.
Harder to breakdown food, means food with a higher “thermic effect.”
Food with protein has 30% thermic effect. Protein is the most thermal of all foods. They are the super charged proteins, the foods that can burn fat.
Say, if you eat 100 calorie portion of meat, out of this, 30 calories will be used to break down the fibers in the protein- ie you burn 30 calories.
Say, if you eat 100 calories of Refined processed carbohydrates and fats,  (only 3 % thermic rate),you burn only 3 calories to break down the refined carbo and fats.
Your body will burn more calories (30) digesting protein than digesting either fats or carbo (3calories).

Lean beef from grass-fed animals is excellent. Examples: Top sirloin steak. Flank steak, Chuck steak
Fin fish are excellent. Oily fish from the deep ocean are the best. Examples:
Sockeye salmon, Chilean sea bass, Herring, Mackerel, Trout
Game meat, which was the staple of our ancestors, is also excellent. Examples: Bison (buffalo), Venison, Wild turkey, Pheasant, Elk
These fat burning foods are similar foods that were available to your ancestors prior to the First Agricultural Revolution. 

Additional fat burning foods
Lean meat, poultry and eggs from free range chickens or enriched omega-3 chickens. Also rabbit and mutton and shellfish such as: Lobster, Shrimp, Scallops, Crabs, Mussels.

6-Eating some carbohydrates will help to support a healthy thyroid gland and keep certain fat burning hormones in the body maximized.Drink eight 8-oz. glasses of non-carbonated water (including green tea, tea and coffee) per day. Cold water will also boost it by 24 percent

Always consult a dietician and doctor before you change your diet program.. Don’t overdo if you are on a diet or exercise program. Losing more than one pound a week could be detrimental to your health.
------------------------------------------------------------------
Culculate your RMR here:-   http://www.bodybuilding.com/fun/calrmr.htm
Estimate your Resting Metabolic Rate (RMR
                                          
RMR = 9.99w + 6.25s - 4.92a + 166g-161
w = weight in kilograms; if you know your weight in pounds, divide by 2.2 to get your weight in kilograms
s = height in centimeters; if you know your height in inches, multiply by 2.54 to get your height in centimeters
a = age in years
g = gender = 1 for males, 0 for females
Your RMR will tell how many calories your body needs, when you are at rest.
To maintain your weight, your daily consumption should be= RMR X 1.15
Eg: RMR 2000, maintenance intake= 2000 X 1.15= 2300 calories a day
To loose weight safely= do not exceed your maintenance intake.
------------------------------------------------------------------

TOP FOODS THAT BURN BELLY FAT- From- Other most reliable health and nutrition sources of information
What you eat for the day will greatly influence the results you see… you will be doing best in your meal plan, to maximize the calories you burn off daily.
1-Salmon- The very first food you must have if you want to burn belly fat, is salmon. Salmon contains super protein (high metabolism) with omega fatty acids(to maintain a healthy metabolism).
2-Cayenne Pepper- Second, is cayenne pepper, or eat red chili peppers. Both contain capsaicin, to increase metabolism. You feel warmer after eating chili peppers- metabolism has increased and burning off more calories as heat.
3-Oatmeal- a third, top fat burning food with high fiber. People think that carbs should be banned from a fat loss diet, this isn’t so. Eating some carbs will help to support a healthy thyroid gland and keep certain fat burning hormones in the body maximized.  Oatmeal lowers blood cholesterol  
4-Flaxseeds- Flaxseeds (linseeds) are high in fiber and rich in essential fatty acids and some omega3, that can shed belly fat quickly.
 A tablespoon of flaxseeds in your meals, will make a difference. 
MORE FLAT BELLY FOODS 
My favorite time-tested and proven stomach-flattening foods: www.reference.com/motif/Health/foods-that-speed-up-metabolism
1. Dark Chocolate: No, this is NOT a typo! It’s antioxidants (nearly 8 times the number found in strawberries), and has a sneaky little ingredient called THEOBROMINE , a very positive effect on metabolism. Also contains oleic acid, which is a monounsaturated “skinny fat.” Make sure to choose the 78% or higher cocoa levels for best results.
2. Peanut Butter: Peanut butter and mostly any seeds and nuts: pistachios, walnuts, almonds, pumpkin seeds, sunflower seeds, and flax seeds. They’re stuffed with healthy, belly-burning fats and minerals. Eat organic peanut butter the regular stuff is full of trans-fats.
3. Omelets: Eggs are very nutrient-dense and loaded with belly-burning protein, vitamins B6, B12, A, D, E, K, folate, choline, lutein, calcium, iron, phosphorus, omega-3 fatty acids and zinc. Eat eggs from free-range chickens.
4. Cinnamon: contains a type of antioxidant that increases insulin sensitivity and  stabilize blood sugar-  means you store less blubber!
5. Chili Peppers: Study shows chili peppers and powder, contain CAPSAICIN, increases calorie-burning and stabilizes blood-sugar levels.
ABOUT CHILI:  other most reliable health and nutrition sources of information        BURN CALORIES UP TO 25%.
The white stalk inside chili contains CAPSAICIN. Capsaicin is hot and sharp for the tongue “taste cells”. Chili has many health benefits- Capsaicin, Carotene, Vitamin A and C and Minerals such as calcium, phosphorus, iron and niacin.
Benefits:
1-Vitamin C content is higher than oranges and Provitamin  A is higher than carrots.  It’s calcium and phosphorus content is better than fresh fish.
2-CAPSAICIN IN CHILI- Thinned mucus congestion in the nasal cavity. Minimize stroke risks, impotence, and coronary heart disease. Prevents blood thickening, thus reduce blood clot (thrombosis).
3-Chili an antioxidant, as a whole, is a natural antibiotic, lowers cholesterol, overcome weak feet and hands, relief from migraine, rheumatic disorders and frostbite, relieve headaches and joint pains.
Overcome the hot taste (of capsaicin) by chewing  foods containing casein. Casein dissolves capsaicin,eg. powdered milk, rice, oil and bread.
cooking varieties suggest you dab sugar on the hot spot. In just a few seconds the “mind blowing” feeling will go away-certainly the best way.

Drinking or washing with water won’t work. Capsaicin is oil soluble, not water soluble-cannot be broken down 
with water.
WILL DRINKING HOT WATER DISPERSE OIL AND FAT ?
CAN DRINKING HOT WATER BURN  BELLY  FAT?
COMMENT / QUESTION FROM KEN CHEW “This is a interesting and informative post. Learned a lot about Capsaisin. However, I do have another question. Other sources reccommend to drink warm rather than cold water with the logic that warm water helps disperse the oil consumed and thus it does not coagulate along the stomach lining. Would appreciate if you could provide a logic to counter this myth. 
I have replied, Please read this very interesting topic under my reply to Ken Chew

95 comments:

  1. Hi,:) This is very informative and helpful tips! I am the type of person who is so conscious when it comes to belly fat, obesity or big tummy..lols:)) I always love to maintain my body and with your healthy tips, I'm sure I can always maintain my weight!! hahaha, hope so..:)

    I love those food you mentioned here, and aside from eating the right amount I see to it that I do exercises, and my exercises? dancing,lols.. I dance and dance inside my room!! bend here and bend there,hhahaha..I don't go to gym to workout, because I am shy,hehehe..:) But thanks because I dont have big tummy even though I already have 3 kids..:)muaaahhhh!!

    Thanks for sharing very interesting post Wan..:) I love to hear from you again, more, more, more..:) Muaaaahhhhh!!:) Miss you..:) Wonderful Sunday to you...:)

    ReplyDelete
    Replies
    1. hi linda. wow wee, you must have a great figure, thank you for your tips on doing exercises... you develop muscles instead of fat and that again keeps burning your calories while you sleep-- You dont have to worry about sleeping early,even though what you had for dinner has not been digested yet...perseverance-
      have a nice week dear.

      Delete
  2. Great informative post Ms Wan, hmm I should take some tips n tricks from these :-)

    ReplyDelete
    Replies
    1. hi prathiba, how are you. do come back and raed my post again.. make your best choices of food. i know you have no problem eating chili.. cinnamon powder ok too. But i kind of like that flaxseed thingy.
      have a nice day

      Delete
  3. Replies
    1. hi jasna, for your height, you are not overweight, but then again, even slim people can have belly fat which looks obvious enough. Then, there is a need to burn down those belly fat. I like the chili and flaxseed approach.In fact i am very curious to see it's fast effect. the sirloin steak also good....
      have a nice day

      Delete
  4. My husband eat a lot since we known each other but never put on fat. Saya je chubby sikit hehehe...

    ReplyDelete
    Replies
    1. hi diana, chubby sikit is manageable. just take more chili and flaxseed and the super protein- best to eat like the French- a bit at a time and more frequent.

      I think it's not difficult, especially when you have your own veggie garden- super fresh harvest, where most nutrients are still intact when you eat them. have a nice day

      Delete
  5. Great sharing Maznah and I think I read a similar article about 2 days ago on eating smaller portions but more times then big large portions. I eat plenty of chillies and my number one fav, maybe that that why I have been maintaining the same weight for the past 20 years or so.

    ReplyDelete
    Replies
    1. Hi nava, thanks for coming over, that's good to know your weight and body shape is in great proportion.. thanks a lot, hope your tip on chili will be an inspiration to others, who seriously want to burn off that fat belly.
      i think your liking for eggs also helps. have a nice day.

      Delete
  6. Replies
    1. hi julie, tahnk you for your visit, yes do try the flaxseeds too. I have already emailed you my cilantro/cumin as promised. have a nice day dear

      Delete
  7. Hi Wan, wow! Fascinating reading. Abit scary but good to know, though I can't pronounce let alone spell some of the words, ha ha.
    One thing I do know is chillies. I must have them at every meal.
    If going for a Western style dinner, I'll sneak in a couple of chilli padis in my pocket, take a bit now and then.

    I live in a country noted for it's salmon, even go fishing for them, but somehow not at top of my food list. Prefer a mackerel or cod.
    I don't go for beef often, maybe once awhile....living across from McDonalds, I've only eaten their beef burgers three times in 25 years.
    Anyway, to each his or her own.
    You have a great week, keep well.
    Lee.

    ReplyDelete
    Replies
    1. Hi Lee, thanks for coming over.. you cant handle the heat of chili padi/bird chili- too hot for you.. best you eat the cayenne pepper (lada besar/ big red chili)-remove the seeds ha ha, but keep the white stalk ok.
      high fiber like your oats/cereal is good to burn belly fat.
      Why not try flaxseed/ linseed- blend it into powder form and mix one tablespoon with eggs or peanut butter. this has a faster effect and easier for you to handle, since you dont do cooking.
      But you are not overweight.have a nice day

      Delete
  8. I really learn a lot from here. I really wanted to burn my belly fat. I've got to give this a try. Thanks for sharing! :D

    ReplyDelete
    Replies
    1. hi alistar. thank you for coming over, am glad you like my post. You can start with spreading you meals intake more frequently but into smaller portion.

      Go for the super protein like lean meat, else fish. slamon's thebest cos it has both super protein and omega3. Drink ice cold water if you like.
      Easy too if you eat flaxseed in powder form- blend the seeds- have a nice day.

      Delete
  9. As always never failed to deliver fantastic info! Quite interesting to know about overcoming the hot taste, I did with sugar...

    ReplyDelete
    Replies
    1. hi treat and trick. thank you for appreciating my work.
      i have no doubts about sugar breaking up the hot capsaicin in chili. it works every time without fail- all you readers just have to believe that.
      i am glad you also find sugar effective. it is really fantastic,chili is a super fruit/veg, with so many nutrients, as well in higher quantity. i must say it's an "eat smart" thingy. have a nice day

      Delete
  10. Interesting post, wan.
    I've heard about French people ate small portion on their meals. Perhaps that's why they look so slim and healthy :)

    ReplyDelete
    Replies
    1. Hi nash, thanks for coming over, ya miss petite- prolong good habits,will slowly but surely produce great results.

      Then, it becomes routine/ habitual and easy to deal with. Dont know of the French exercise a lot or eat nuts.
      A lot of people have the wrong notion, they think dieting can lead to slimming- Actually dieting in slimming means, to follow a healthy diet, be choosy of what you eat.
      Dieting does not mean dont eat.. that's why people who diet by barely eating,still put on weight.. their metabolic rate inactive/ slow= no fat is burnt.
      they should read my post many times to digest everything.
      have a nice day

      Delete
  11. This has been the most helpful post wan!! I calculated my RMR!!! But the problem is i m slim n my metabolism is super fast!!! I eat alot n i cant gain:( is tht a blessing in disguise.... ??( my mom says so)!! Put up a post to slower the metabolism rate n foods tht help me get chubbier!!!!
    Regards :)

    ReplyDelete
    Replies
    1. hi zainab, thank you for coming over, what a wonderful surprise, you are asking for the opposite.. great! i love variety. ha ha.
      Dont take cold water, eat more protein cos they are meant for body building-build muscles. Junk food can make you put on weight, but dont eat this, you gain fat, not muscles. Once you build fat, you regret you ever put on weight. ha ha.
      Like me, i eat cheese, it works wonders and fast too. My metabolic rate is somewhat like yours. you try this first and tell me about it.
      Good idea, your proposal is noted. have a nice day.

      Delete
  12. Hello!
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    ReplyDelete
  13. hi chris, thanks for coming over. nice to know you.
    Will help you blogger to blogger basis. have a nice day

    hi friends, i published this comment, as a favor to Chris. You may want too respond to him... it may benefit you too.

    all the best. happy blogging everyone.

    ReplyDelete
  14. Hi Wan! How are you? Super post! I published a post about my culture. You should read and see the photos. I am sure that you will like it! Thank you..

    LOVE FROM TURKEY

    ReplyDelete
    Replies
    1. hi tulpar,,thanks. congrats on your new blog, will go over
      have a nice day

      Delete
  15. very useful and informative post...should go through this again and learn all the secrets behind losing belly fat :)

    ReplyDelete
    Replies
    1. hi sobha, glad you came , i am sure you will find something useful in this post..
      i think you like chili too
      have a nice day

      Delete
  16. I think I need those drinks because of my slow metabolism...

    ReplyDelete
    Replies
    1. hi peachkins, thanks for coming- drinks with ice cubes is the best. eat salmon
      eat flaxseed, for adult one tablespoon a day is recommended and best in powder form, cos seeds may not be totally digested and excreted as waste.
      have a nice day

      Delete
  17. I was searching for such posts and here i found it. Nice post.

    ReplyDelete
    Replies
    1. hi zareena, thanks for coming. i am glad this post is of interest to you. Actually, there are many slim/ lean people but they still have belly fat.
      have a nice day

      Delete
  18. Hello!!!

    Thanks for taking the time to visit us. We are doing good. Mostly with our jobs. I quit my regular job and we both are working from home. No traffic problems!!!

    I hope you are doing great too. I am not getting much time to dedicated for my blog and so I just posted all for one month in advance and just scheduled in Blogger for one post a day.

    ReplyDelete
  19. hi sunish..thanks for your visit. my regards to madama. is she still blogging? surprised you quit your job in the cruise ship company. That's a big move to work on your own. have a nice day

    ReplyDelete
  20. hi wan i recenly seaching for this type post i tested my whole body and tere is excess fat less musalas mass ur post is boon for me .always ur posts are informative but this is mostbec i need it thanks for sharing such information

    ReplyDelete
    Replies
    1. hi santosh, how are you. happy that you like this post' i hope you benefit a lot from here.. yes, we all like chili and cinnamon.
      have a nice day dear

      Delete
  21. wow these is so informative Wan..I learned so many things and I was reading every word..thank you for this ;)

    kindly check your mail;)

    ReplyDelete
    Replies
    1. hi sie, i know you like this kind of post. how are you. hope all will be fine, looking forward to that. have a nice day. i already replied your mail. thanks dear

      Delete
  22. This is a interesting and informative post. Learned a lot about Capsaisin. However, I do have another question. Other sources reccommend to drink warm rather than cold water with the logic that warm water helps disperse the oil consumed and thus it does not coagulate along the stomach lining. Would appreciate if you could provide a logic to counter this myth.

    ReplyDelete
    Replies
    1. Hi Ken Chew . Many thanks for coming over. Great question. Wish you had come earlier. How are you, this is a long answer based on studies. Hope that will keep off the myth about hot water. Have a nice day

      Is drinking hot water good for you?
      "Unless the hot water is of a scorching temperature drinking hot water is indifferent to your health."

      Your body cant take scorching hot temperature !!!

      Does drinking hot water reduces / eliminate belly fat or flatten your belly?
      No, hot water hasn't been proven to reduce body fat. It is just a myth.
      Actually hot water doesn't flatten your belly
      The only way to really lose body fat is –
      -to get regular exercise and
      -go on a reduced-calorie diet.

      Some studies say that cold water helps your metabolism to burn more calories.
      Ice water burns calories

      While technically true, if you drink ice cold water, your body does have to heat it up to body temperature, so you burn more calories
      When more calories are burnt, your belly has lower calories , this will get rid of belly fat
      The above from: Wiki-answers and a few other reliable sources
      Below, from www.highbloodpressureinfo.org/how-to-improve-blood-circulation.htm

      Based on studies, nothing says hot water burn fats. The subject of hot water burns fat does not arise

      For example, Massage theraphy- In hydrotherapy, hot and cold water affects the blood vessels in a very special way.
      he hot water will cause the blood vessels near the surface of the skin to dilate so that more blood can flow, cool down and maintain the right temperature.

      The cold water will cause the vessels to restrict, and keep the blood away from the surface to maintain correct temperature.

      When these two mechanisms are alternated several times, it gets the blood circulating, bringing oxygen to skin, muscles and tissue.

      Delete
    2. Thanks for the clarification. I know know some people soak themselves in hot and cold pool now.

      Delete
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  24. Wan! I like this post so much....very informative!

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    1. hi rina, glad you came and read this post. its very beneficial. concise and complete based on so many reliable sources. have a nice day

      Delete
  25. I really enjoyed your post and will be referring to it from time to time. We generally eat very healthy and also excercise but my only problem is sweets. I have a sweet tooth. If I could just elimintate or reduce the sweet in take, I would drop the pounds easily.
    It's a very well written post. Thank you.

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    1. hi asmita, thank you for your visit and finding this post very beneficial. hope you will come again. generally, i have some health benefits accompanying my recipes.
      have a nice day

      Delete
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