Is Breakfast The Most Important Meal Of The Day?

eggs-in-a-bowl

I have read about it and discussed it numerous times. I highly recommend it. “It” is eating breakfast.

I have long been a proponent of eating breakfast. When discussing the topic with patients I always mention a study that concluded that those skip breakfast are 80% more likely to become obese than those who do eat breakfast.

From what I have read from studies, and what I have observed anecdotally, breakfast sets the stage for how we feel throughout the day. Eating breakfast can affect concentration, focus, energy levels, food cravings, and more throughout the day. Eating breakfast can set us up for having a lethargic, hum drum day or having a high energy, feel good day. Continue reading Is Breakfast The Most Important Meal Of The Day?

Speed Up Your Metabolism Through Exercise and Nutrition

chilli peppersMetabolism is the group of processes through which your body breaks down food to fuel itself. Your metabolic rate is how fast your body breaks down food to fuel itself.

The faster your metabolic rate, the thinner you will be and the more energy you will have. The converse is true as well. If your metabolic rate is slower, then you will have a better chance of being obese, you will have less energy and feel more lethargic.

Many products out there claim to speed up your metabolic rate, and metabolism, to make it easy to loose weight. These products are usually supplement pills or energy drinks. Unfortunately these products are not as safe, nor as effective, as the companies that produce them would lead you to believe. Continue reading Speed Up Your Metabolism Through Exercise and Nutrition

Is It Better to Eat Many Small Meals, or a Few Large Ones?

food pyramidIt has been known for years in nutrition circles that eating many, small meals throughout the day is a great way to keep your metabolism and energy levels constant and consistent. The more consistent your metabolism is, the faster it will be throughout the day. The faster it is, the more fat and calories your body will burn through.

This has always made sense to me. I personally do not eat many, small meals during the day. Instead I snack on healthy foods in between meals which helps to keep my energy levels consistent, and prevents me from getting overly hungry and then eating everything in sight.

I have treated many people who will eat very little during the day, then binge and eat huge meals at night. This will cause you to gain weight. By taking in most of your calories at night, you will have little chance to work them off before going to bed.

That is why I was interested when I saw that a study had concluded that it is better to eat a few large meals during the day rather than many, small meals. The study came out of Czech Republic and it had people eating 2 large meals per day. The first meal was to be eaten between 6 am and 10 am. The second meal was to be eaten between noon and 4 pm. They compared this group to another group that was eating many, small meals during the day.

I think that the important message to take away from this study is that it is better for your metabolism to eat your large meals earlier in the day. Followed with a light dinner. If you can do this, then your metabolism will be more consistent. I do not think that it is necessary to skip dinner and just eat 2 large meals per day.

A link to an article about the study and commentary on it are here:

http://thechart.blogs.cnn.com/2013/06/25/fewer-larger-meals-key-to-weight-loss/?hpt=he_c2

Increase Your Metabolism

chilli peppersSome of us have a high metabolism, and some of us have a lot metabolism. Metabolism is how fast your body processes and burns through fuel. There are ways to slow down your metabolism, and ways to speed up your metabolism.

Most of the ways to speed up your metabolism, and therefore burn more energy and calories, are short lived. You will not find a way to permanently speed up your metabolism. But there are many ways to speed it up for a short period of time. Lots of short periods of high metabolism can add up to many pounds over the years.

By far the best way to increase your metabolism is to exercise and watch what you eat. Exercise will burn calories, and will speed up your metabolism. Aerobic exercise will boost your metabolism more so than weight lifting will. But weight lifting will speed up your metabolism some as well.

This slide show I attached shows different ways for increasing your metabolism. However, I do not agree that taking energy drinks is a good or healthy way to boost your metabolism.

http://www.webmd.com/diet/ss/slideshow-boost-your-metabolism

How to Affect Energy Levels Naturally

In our fast paced society, everyone is looking for more energy. People need energy and need it fast and need it frequently.

As our stress levels increase we look for quick and easy ways to combat fatigue.

There are many ways out there to combat fatigue. There are energy drinks. There are energy pills and supplements. But what is safe to take short term, and safe to take long term? Continue reading How to Affect Energy Levels Naturally

Changing Metabolism through Exercise and Nutrition

As we age it becomes easier and easier to gain weight, and harder and harder to keep it off. This weight gain may seem inevitable, but many factors will cause this and there are many factors that can prevent this.

As we age our activity levels decline. Our activity levels are usually highest when we are teenagers and in our early twenties. Once we get into our careers and patterns of life, it becomes harder to fit physical activity or exercise into our schedules. Continue reading Changing Metabolism through Exercise and Nutrition

Weight Loss Myths

Losing weight is hard. It is made harder by all of the outrageous claims made by many of the weight loss systems out there that are trying to take advantage of desperate consumers who have no knowledge or training in how to lose weight. “Lose 10 pounds in 2 weeks”. “Get 6 pack Abs”. “Never have to exercise”. “Never diet again”. These are just some of the ridiculous claims that are made daily by some of the weight loss systems out there.

In general, if it sounds too good to be true, then it is. Weight gain is slow and insidious. Very rarely does someone gain weight over a very short period of time. Regardless of how long it took to gain the weight, it will take time to lose the weight. A good weight loss program will have you losing 1 to 2 pounds per week. This may sound slow compared to the outrageous claims made by weight loss systems that don’t work. But the slower the weight comes off, the more likely it will be to keep it off. Continue reading Weight Loss Myths