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.
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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.
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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