Check the Your Metabolism

Your metabolism is the most important in the diet. Metabolism is the engine. If the machine does not run correctly or faltering, your diet will fail 100%! So what should you do? I stressed that "you have to do" if you really want to achieve your ideal weight.The easiest way to check your metabolism is to recognize yourself. 


How many times do you eat in a day? Normal people eat three times a day with additional snacks as much as two or three times. 
For example, if you have breakfast at 7 and lunch at 12 o'clock, you'll usually get hungry at 10 am. That's when you eat a snack. If you only eat once or twice a day and you do not feel hungry (for what to eat when the stomach is not hungry), it means that your metabolism is not set correctly. Many of us who have tried to regulate the diet, but still not succeeded in losing weight. When it was accompanied by a sport that you think has been very heavy. Therefore you need to find out if your metabolism is correct.


There are two important things in your body's metabolic rate. 
First, the frequency of eating 5-6 meals a day is imperative to increase metabolism. 
Second, the number of calories you consume in a day. 


Use the BMR (Basal Metabolic Rate) to measure your daily calorie needs (BMR formula can be found in my article entitled Metabolic Effects of Fat Burning, this volume). BMR can be used to calculate caloric needs per day. Both count the number of calories to maintain weight or to lose weight. Enter your age, height, and weight. After knowing the needs of calories each day, make your food journal for a few days. Ideally, 4 to 7 days to obtain an average value of the type of food you consume with due regard to nutrition information, which is at the end of this book, to see how the calories of every food that you wrote in your journal. Then, compare the numbers with the calculated BMR Calculator. If calories in your journal too big, then you will gain weight. Some case, very rare cases of calories consumed is too high because it was trying to eat less. What often happens just consume too little food. Far fewer calories than they should. If this happens, the body will be malnourished, not able to burnfat, will actually store fat as a reserve for fear the body will be starving. Try to eat calories per day according to the calculation of your BMR.You must invest time to learn to recognize the calories from the foods you eat every day. Your school years to get a job, to earn a living. You also have to learn to recognize what you eat to gain weight and ideal body shape. If you successfully manage calorie foods that should be approached every time you eat, you approach the process of repairing your metabolism.


Thanks to Denny Santoso. 

Calories settings

there are a lot of mistakes in choosing foods. Some say, he's increasing your metabolism by increasing consumption of fruits and vegetables. They say, he had to eat 6 times a day: in addition to three normal meals, oatmeal + fruit snack. They understand the concept, but still wrong in applying it. 


Composition of the diet to maintain ideal body weight is 55% carbohydrate, 25% protein, and 20% fat. To lose weight, I suggest the composition of 45% carbohydrate, 35% protein, and 20% fat. How to calculate the caloric needs of each person is if you need 2,000 calories per day, number of carbohydrate calories should you consume is 45% of 2,000 calories, which is 900 calories. 


If 1 gram of carbohydrate containing 4 calories is 900 calories weight is 225 grams of carbs should you eat in a day 35% protein in 700 calories a day means, which means that 175 grams per day 20% fat than 2,000 calories is 400 calories. 


1 gram of fat contains 9 calories, which means we need 44 grams of fat per day. Imagine if you eat oatmeal, fruits, and vegetables respectively 6 times. Oatmeal is a good source of carbohydrates. Many also told me that oatmeal can  lowered body weight. However, if we eat is 80% carbohydrates even carbohydrates of oatmeal, we still can not lose weight. Excess carbohydrates as the main source of energy will be stored as energy reserves in the form of fat. If the waist size has not diminished, usually the problem is in carbohydrates. Most oatmeal, fruit, or even brown rice is the cause. Rarely be the primary cause of fat because most people who do not eat fried food diet. So, in addition to the type of food, notice the composition of your food calories.


One composition, your diet will not work.


Thanks to Denny Santoso.

Metabolic Effect of Fat Burning

We often hear the word metabolism when discussing matters related to body weight. The fat spelled out a slow metabolism, which is practically skinny fast metabolism so it does not even eat any fat. Indeed, genetic factors determine how fast our metabolism. But, you know can change your metabolism? In fact, we can program our metabolic rate? Which is often regarded as the metabolism is BMR (basal metabolic rate). BMR is the amount of energy the body needs just to live, without doing anything, that is when we are in a position to lie down and when our stomachs do not digest food.BMR will decrease as we age. 


BMR is commonly used formula is as follows: If we do activities, the BMR multiplied by the figure below:

BMR for Men, 66 + (13.7 x  weight kg) + (5 x height cm) - (6.8 x age years)
BMR for Girls, 665 + (9.6 x weight kg) + (1.8 x height cm ) - (4.7 x age years)





Example:


Anna is a girl, weighing 70 kg, height 167cm, age 28, 
Anna BMR moderate activity is 665 + (9.6 x 70) + (1.8 x 167) - (4.7 x 28) = 655 + 672 + 300-131 = 1496
Anna energy requirement is BMR x 1.64 = 1496 x 1.64 = 2453 Once able to calculate the daily calorie needs, we came to know that our bodies need calories to survive x and x calories to perform various daily activities. 
But this often misunderstood by most people. Most people think (or if I may say, everyone thought), "Eat lots of it by now, I can be fat. Means I have to eat. Eat less be thin. The less to eat, I could more quickly be thin. "From these thoughts, almost everyone trying to eat once or twice a day, to maintain personal physician formula:" If the result less than the calories in calories out of result, then you will be skinny! ".

Some people with fervor managed to eat as little as possible in order to increase the workout portion of calories into the body so much less. Did they lose weight? Apparently not. Maybe one or two of work, but when they stop dieting and return to normal diet, their weight soon climbed to the starting point. Perhaps even more severe.Referring to the example above, Anna energy needs are 2453 calories. He diet so that only 1000 calories a day. Based on our thinking about "the number of calories in smaller than the number of calories out, then we will be thin," is right: calories in (1,000) less than calories out (2453). However, there is an escape from the attention, that when Anna reduce the number of calories in such a drastic, BMR of 2453 changed the body becomes smaller.

We can not calculate how much more detail. However, the body understands only one thing, namely the owner's body in a state of danger, lack of food and possibly being stranded at sea, without food, waiting for rescuers to come. We certainly have heard of the earthquake victims buried in rubble for 5 days.Without food! The victim could still be rescued alive. Imagine, five days without food, while BMR was still 2453. Actually, in two days he was able to starve to death, run out of fat before they could be saved.But our body is a very sophisticated machine. When we consume calories in the standard, the body enters survival mode or modes in danger, when the number 2453 lowered to conserve energy reserves in the body. Fatal, the body with such conditions, will keep any food that goes into fat. Why? Because the body does not know when he will get food again. Body make energy savings. Similarly, when the crunch, we are saving money. Why? Because we do not know when we will get more money.

Our bodies are sophisticated, but he still can not distinguish whether a low calorie diet that we consume in order to lose weight, or low calories that we consume in danger (stranded somewhere without food).Solution to lose weight is by reducing calories by 500 calories per day. Can be a way to eat for 500 calories. Or, keep eating the same amount, but increase the portion of exercise to burn 500 calories. Can j uga with a combination of both. For example, diet to reduce 300 calories of food, and exercise to burn calories by 300. Do not be one-step decrease of 500 calorie foods and exercise to burn 500 calories. It will lower our BMR.

For the BMR program to remain high, we have to eat as often as possible. It is recommended to eat 5-6 times: 3 main meals and snacks 2-3 times.If we want to reduce calories by 2,000, then divide the allotted 2,000 calories into 5-6 meals. 


Do not eat a full 6 times. Roughly speaking, Anna's energy needs are 2453 calories in a day. If he eats too few calories in just that of 1,000 calories (even though the correct diet only reduced about 500 calories), then the formula becomes 2453-500 = 1953. Anna energy requirement is 1953 calories, while food intake is only 1,000 calories. The deficit amounted to 953 calories. When a deficit occurs, the body tries to restore the deficit. This is what eventually became the yo-yo effect of dieting, which after drastic weight loss, not long after the weight back up quickly. Hopefully this article can bring more information to us. Then we can adjust your diet so that the burning of calories in the body happens to the fullest. Good luck!


Thanks to Denny Santoso.

How to start the right dieting

This is the science of Denny Santoso that I follow in radio broadcasts and articles that he wrote. There are two stages to proper diet:
1. Reduce fried foods, choosing whole wheat bread for a snack, supplement their vegetable and fruit.
2. Start exercising, jogging around the complex either house in the morning, or join a fitness club to attend various classes, like yoga, RPM, body pump. 


However, if the diet is as easy as eating less and start exercising, then why is still a lot of complaints, such as, "I've been dieting, but I do not really heavy and fall down?" Or, "I've been working out hard, but I kokperut not shrink at all "What should be considered to start losing weight?

The answer, the body's metabolism. It is our governing body's metabolism burning calories. (Since the burning of fat is a different topic, I will not discuss here.) The ways the wrong diet or calorie-reduced food-will slow your metabolism, which means fewer calories to be burned by the body. No exercise can slow down your metabolism.Notable concentrations in weight loss lies not in the number of calories we should eat, we berepot trouble counting the number of calories per meal we will eat, but the body's metabolism.


Here are two ways to increase metabolism:
1. Adjusting the diet. Digestive process takes 5-6 times so that your metabolism back to normal point. Reduce the frequency of feeding causes a decrease in metabolism. Try to eat less by reducing the number of calories of food, not the frequency of eating. Perform a gradual reduction in calories. Drastic reduction in calories will damage the body's metabolism.
2. Start moving. Metabolism that is never exercised, will be slow. Whatever form of exercise that you doing is better than not moving, just sitting in the office or at the dinner table. Rest in bed while watching tv until she finally fell asleep.Attention on two things before you start a business to lose weight. After a successful self-correction was based on two points, start to manage your diet better. For example, by choosing a healthier menu, carbohydrates with a lower index glikemiks, adequate protein and healthy fats each day. Remember, your metabolism is central to the engine in the body. During the body's metabolism is still slow, whatever your business, including taking slimming drugs, will not work. So, as long as your diet, as long as your weight does not go down, go back to your body's metabolism. Make sure you do not have a slow metabolism. 


I think the tips above is very useful.