Digital News Report – ABC’s ‘Extreme Makeover: Weight Loss Edition’ trainer, Chris Powell, returned to the ‘Dr. Oz Show’ today to share his miracle plan to boost metabolism. Last time, he discussed about the benefits of eating carbohydrates to promote weight loss. However, this time he discussed ways to boost the metabolism. Chris Powell also has a new book that he wrote called Choose to Lose: The 7-Day Carb Cycle Solution.
A common complaint is that the metabolism has slowed and the person cannot lose weight easily any longer. Powell addressed the problem and gave a plan to overcome a slow metabolism when losing weight.
These are questions to ask yourself:
1. Have you successfully lost weight, to gain it all back?
2. Has your weight loss slowed or stopped?
3. Do you skip meals regularly?
4. Do you eat a low-calorie diet right now?
5. Have you stopped eating carbohydrates from your diet completely?
If you answer yes to these you may have slowed down your metabolism. Powell said there are some strategies to boost the metabolism.
Ways to Boost Metabolism
Rule number 1 to boost your metabolism is to eat a small meal every 3 hours. Eat breakfast and then a small meal every 3 hours thereafter. The meal consists of a lean protein, green vegetables, complex carbohydrates (starch), and a healthy fat.
Rule number 2 is to eat carbohydrates to boost the thyroid. Chris believes that the thyroid regulates the rate at which your body raises body temperatures and cools and the metabolism. Chris said that carbohydrates help create a healthy thyroid. He said that they are a necessary essential nutrient. He suggests eating healthy grains, not junk food. Root vegetables, grains, bean, and legumes are good choices. Eat a rainbow of fruits for nutritional health benefits. Stick to low sodium canned legume beans.
Rule number 3 is to build muscles every day to boost metabolism. That means exercise. He demonstrated squats, and jogging. Muscles can get a workout with resistance training and body weight training explained Powell. Legs and glutes are major muscle groups that can be exercised by doing squats. Shredders, he explains, are putting the muscles into motion. To do shredders, start by doing three minutes of slow jogging in place, then increase to a medium intensity jogging for 2 minutes, and finally complete the process by completing one-minute of high intensity jumping jacks.
Common Myths and Facts about Metabolism
Metabolism is genetic – Myth. Genetics load the gun, but lifestyle pulls the trigger Powell explains. He said that foods have changed in the last years and the lifestyle is the problem.
I break my diet – Myth. Powell said that if you are eating many carbohydrates, your metabolism is sky high; you just are eating too much. It is ok to indulge once or twice a week. However, you have to have a clean structure to follow in order to lose weight.
Mindless eating – Fact. Powell called it blind binging or hypno-binging. It is natural to experience a trigger and respond to it by eating. You can change this by changing your environment. Powell said that he rearranges the cupboard so he does not eat mindlessly. Another trick to overcome hungry moments is to wrap plastic wrap around a tablespoon full of your favorite fats such as peanut butter. That spoon should have around 7 – 9 grams of fat, and after about 15 – 20 minutes, your body will feel full Powell explained.
By: Robert Williams