Metabolism Boosters

In our latest Weight Loss Challenge at CourtHouse Fitness Center, we have a hotly contested race for first and just about anyone on any given weigh in is up for third.  It's nice to have a group that is all making headway at about the same pace. 

So how can we chip away at those unwanted pounds?  Increase our metabolism, by golly.
Here are four ways that we can do that and surprisingly three of them include eating and drinking.  Yes!

• Eat lean protein.  Protein takes more energy to digest.  It can raise our metabolism by about 14% which is about as much as we raise it while performing moderate exercise.
• Eat small amounts of energy rich foods every three or four waking hours.  The thermic effect of food accounts for a high percentage of our calorie burn in a day.  If you eat a bit of protein each time, you can "value-add."
• Drinking water also increases our metabolic function.  We suggest that you drink 2 glasses of water each morning upon awakening.  (16 oz)  Also try to drink this amount of water 20 minutes before a meal to help reduce our calorie intake for that meal.
• Exercise can be an excellent "rev" for the system.  Muscle burns 50 more calories a day.  Strength training is a great tool for weight loss in addition to cardio.  When trying to lose weight, its best to incorporate cardio exercise most days of the week.  High Intensity training is a good way to get more bang for your buck if time is limited. 

We've mentioned this before, but weight loss isn't always about eliminating foods.  Try adding these 40 superfoods from Dr. Galland's the Fat Resistance Diet.  They help reduce inflammation and are full of great nutrients.

BEVERAGES (unsweetened)

Blueberry juice

Cherry juice

Green Tea

Pomegranate juice

Vegetable juice 

 

NUTS AND SEEDS (fresh, unsalted, not roasted)

Almonds

Flaxseeds

Sesame seeds

Walnuts

 

FRUIT (fresh)

Apples

Blueberries

Cherries

Grapefruit

Oranges

Pomegranates

 

VEGETABLES

Arugula

Bell Peppers

Broccoli

Cabbage

Carrots

Leeks

Onions

Romaine lettuce

Scallions

Shiitake mushrooms

Spinach

Tomatoes

 

HERBS AND SPICES

Basil

Black pepper

Cardamom

Chives

Cilantro

Cinnamon

Cloves

Garlic

Ginger

Parsley

Turmeric

 

FISH

Flounder

Salmon

Sole Tilapia

 

OTHER

Egg whites

Yogurt (plain, nonfat

New Year Weight Loss Challenge in Madeira

We're beginning our 2013 Weight Loss Challenge on Wednesdays at 6:30 p.m at CourtHouse Fitness Center, 8229 Camargo Road in Madeira. 

For $10 a week here's what's in store:

• Weekly meeting with short-term and long-term weight loss and weight control goals
• Weekly weigh-in
• Weekly group training with personal trainers
• Cash prizes to the top three (highest percentage of weight loss)
• Weekly email coaching
• Body comp assessment
• One-on-one consultation

Call 513-217-3388 if you are interested or email courthousefitness@gmail.com