Boosting Your Metabolism For Dummies E-Book

Rachel Berman

• Herausgeber: John Wiley & Sons
• Kategorie: Fachliteratur
• Sprache: Englisch

Seitenzahl: 474

Veröffentlichungsjahr: 2013

Beschreibung

The easy way to boost your metabolism and lose weight... for good! People often wonder why their dieting and exercise efforts seem to result in little or no weight loss. Some people may have to work hard to simply maintain their current weight. With such a dilemma, they may blame their woes on a "slow metabolism". Unfortunately, there is no miracle diet that works for everyone because everyone has a unique body type and traits which impact their metabolic rate. Boosting Your Metabolism For Dummies helps you identify why your efforts have failed in the past and determine how to shift your unique metabolism into high gear by eating specific foods and performing particular exercises. Transform your mind and body for good with what Boosting Your Metabolism For Dummies offers: An explanation of common misconceptions about metabolism How to calculate and influence one's metabolic rate How to get in the right mindset and embark on the path to lifestyle change How to navigate the grocery store for metabolism boosting foods and 40+ quick and easy recipes Meal planning tips and smart strategies for eating out Metabolism boosting workouts Tips to get family onto the healthy metabolism wagon If you're looking for a fun and easy-to-understand guide that shows you how to put your metabolism to work, increase overall health, and get the body you've always wanted, Boosting Your Metabolism For Dummies has you covered.

Leseprobe

Boosting Your Metabolism For Dummies®

Published byJohn Wiley & Sons, Inc. 111 River St. Hoboken, NJ 07030-5774www.wiley.com

Copyright © 2013 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

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Library of Congress Control Number: 2013933957

ISBN 978-1-118-49157-7 (pbk); ISBN 978-1-118-50177-1 (ePub); ISBN 978-1-118-50184-9 (PDF); ISBN 978-1-118-50186-3 (eMobi)

Manufactured in the United States of America

10 9 8 7 6 5 4 3 2 1

About the Author

Rachel Berman, R.D., C.D./N. is a registered dietitian who has helped thousands of clients lose weight and improve their health. She’s worked in hospitals, clinics, and online to translate scientific information into practical advice for various patient populations. Berman’s philosophy emphasizes balance and moderation, and she’s passionate about helping others develop a healthier relationship with food.

Currently, Berman is the Director of Nutrition for CalorieCount.com, a free wellness website with more than 5 million members. She manages nutrition-related content and helps develop tools for the website and its mobile apps. In 2011, Berman spearheaded a service for Calorie Count members to receive personalized online health coaching from registered dietitians.

Berman is a nationally recognized expert and has been featured in publications such as the Huffington Post, Us magazine, the Chicago Tribune, FOX Business Online, and Shape magazine. She has also appeared on The Today Show and various local television and radio health segments.

Berman earned her B.S. in Nutritional Sciences from Cornell University and completed her dietetic internship with the North Shore-LIJ Health Care System. She is recognized by the Academy of Nutrition and Dietetics as a registered dietitian. Berman is passionate about trying new foods, restaurants, and exercise classes. She lives in New York City.

Author’s Acknowledgments

I’m so grateful to the team at Wiley Publishing for making this an experience of a lifetime. A big thank you to Tracy Boggier, my acquisitions editor, for your incredible encouragement throughout the entire process and convincing me that yes, I can write a book! My project editor, Corbin Collins, kept me on my toes and truly provided me with all the support I needed to complete this project. Thank you to my technical editor, Susan Male Smith, for your attention to detail to enhance the scientific accuracy and completeness of this book. And to Emily Nolan, for testing out all of the recipes and making tweaks to ensure they are both nutritious and delicious.

Thank you to my fitness guru Kimberly Fleming and psychology expert Dr. Sarah Parker for letting me consult you on aspects that are not my primary areas of expertise. Your knowledge helped me ensure this book is current with the latest research and trends in those areas. Thank you also to stellar dietetic students Leyla Shamayeva and Lauren Borg for your valuable research assistance. A special thanks to the folks over at CalorieCount.com, specifically Igor Lebovic and Howard Sherman, for fully backing my decision to write this book while juggling my full time job. I couldn’t have done this without your support.

From the bottom of my heart, thank you to all of my family and friends for your love and encouragement. I’m grateful to my parents for their undying support: Mom, for having the foresight to send me to a nutritionist as a teen, which opened my eyes to the field, and Dad, for imparting decades of knowledge about the media and book-writing process. Thank you, Marc, for being a constant reminder that “Everything is going to be okay”!

Last but not least, I’d like to express my gratitude to all of my clients along the way and, especially, to the readers of this book. Thank you for wanting to know the truth about how to boost your metabolism so that you can live a healthy, balanced life!

Publisher’s Acknowledgments

We're proud of this book; please send us your comments at http://dummies.custhelp.com. For other comments, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax [phone].

Some of the people who helped bring this book to market include the following:

Acquisitions, Editorial, and Vertical Websites

Editor: Corbin Collins

Acquisitions Editor: Tracy Boggier

Assistant Editor: David Lutton

Editorial Program Coordinator: Joe Niesen

Technical Editor: Susan Male Smith

Recipe Tester: Emily Nolan

Senior Editorial Manager: Jennifer Ehrlich

Editorial Manager: Carmen Krikorian

Editorial Assistant: Rachelle Amick

Art Coordinator: Alicia B. South

Composition Services

Project Coordinator: Katherine Crocker

Layout and Graphics: Jennifer Creasey, Joyce Haughey

Proofreaders: Melissa Cossell, Susan Moritz, Lisa Young Stiers

Indexer: Riverside Indexes, Inc.

Special Art: Kathryn Born

Photographers: Matt Bowen, Bob McNamara

Publishing and Editorial for Consumer Dummies

Kathleen Nebenhaus, Vice President and Executive Publisher

David Palmer, Associate Publisher

Kristin Ferguson-Wagstaffe, Product Development Director

Publishing for Technology Dummies

Andy Cummings, Vice President and Publisher

Composition Services

Debbie Stailey, Director of Composition Services

Boosting Your Metabolism For Dummies®

Visit www.dummies.com/cheatsheet/boostingyourmetabolism to view this book's cheat sheet.

Table of Contents

Introduction

About This Book

Conventions Used in This Book

What You’re Not to Read

Foolish Assumptions

How This Book Is Organized

Part I: Getting Started with Boosting Your Metabolism

Part II: Laying the Groundwork for Boosting Your Metabolism

Part III: Recipes

Part IV: Health and Lifestyle Issues

Part V: The Part of Tens

Icons Used in This Book

Where to Go from Here

Part I: Getting Started with Boosting Your Metabolism

Chapter 1: Metabolism 101: Understanding How It Works

Introducing Metabolism

Metabolism is life

Comprehending calories

Balancing using energy and storing it

Weighing benefits beyond weight loss

Meeting the Macronutrients

Facts about fat

Clarifying carbohydrates

Picturing protein

Recognizing the Role of Hormones

Glucose has an “in” with insulin

“Stress”-ing cortisol

The thyroid connection

Hungry for hunger hormones

Let’s talk about sex hormones

Why Other Diets Used to Work and Don’t Now

Your body on a diet

Riding a weight rollercoaster

It’s time to break those bad habits

Chapter 2: Your Metabolism and Your Daily Life

Your Metabolism and You

Don’t know much biology?

Weighing muscle and fat

How your height and weight relate

The genes you’re wearing

You are what you eat

The quality of your diet

Identifying your eating behaviors

Factoring In Exercise and Stress

How Metabolism Affects Physical and Mental Health

Body weight and disease

Sick and tired of feeling sick and tired

The benefits of making changes in your lifestyle

Chapter 3: Determining and Influencing Your Metabolic Rate

The Lowdown on Metabolic Rate

Defining metabolic rate

Calculating metabolic rate

Measuring metabolic rate and body fat percentage

Determining Calorie and Nutrient Needs

Using your metabolic rate to establish calorie needs

Keeping the fire burning

Balancing food quality

Lifestyle Factors That Impact Your Rate

Not moving enough

Effects of too much stress

Effects of sleep deprivation

Effects of smoking and drinking

Effects of medication

Part II: Laying the Groundwork for Boosting Your Metabolism

Chapter 4: Preparing Your Mind and Body for a Healthier Life

Gearing Up for the Big Change

Starting small for big results

Avoiding the wrong kind of motivation

Banishing “good” and “bad”

What to Minimize In Your Diet

Beware of synthetic carbs

Navigating sugar substitutes

Forgoing solid fats

Skipping excess sodium

Being aware of BPA

Some sober advice on alcohol

Identifying What Has Thwarted Your Efforts

Keeping a food diary

Plating portions

Instituting an actionable plan

Setting realistic goals

Planning healthy rewards

Tracking your progress

Chapter 5: Choosing Metabolism-Boosting Foods and Nutrients

Metabolism-Boosting Foods and Nutrients

Whole grains and fiber

Eating from the rainbow

Incorporating low-fat dairy

Pros of protein

The power of omega-3 fatty acids

Nuts, seeds, and beans galore

Nourishing Nutrients and Supplements

The main three: Multivitamin, calcium plus D, and fish oil

B vitamins

Vitamin D

Magnesium

Iron, copper, and zinc

Spice It Up!

Chili pepper and capsaicin

Ginger

Turmeric

Cinnamon

Green tea

Should You Buy Organic?

What does organic mean anyway?

When to go organic

When not to bother going organic

Chapter 6: Planning Meals: Composition, Timing, and Eating Behavior

Eating Less, More Frequently

Eat Breakfast, No Excuses!

Power Combinations of Foods

Overcoming Portion Distortion

Are You Really Hungry?

Sample Meal Plans

Just another manic Monday

Tasty Tuesday

Late start Wednesday

Trying Vegan Thursday

Stay Fit Friday

A more snacky Saturday

Sleep-in Sunday

Part III: Recipes

Chapter 7: Awaken Your Metabolism with a Balanced Breakfast

Wholesome Whole Grains

Quick and Easy Eggs

Breakfast To-Go

Chapter 8: Powerful Lunches

Salads, Soups, and Sandwiches

Chapter 9: Delicious and Nutritious Dinners, Appetizers, and Sides

Exploring Different Cuisines

Mixing and Matching

Chapter 10: Desserts and Snacks

Smart Snacks

Guilt-Free Desserts

Part IV: Health and Lifestyle Issues

Chapter 11: Metabolism Workouts

Basics of Burning

During the act

Your best friend, the afterburn

Finding Your Inner Athlete

Being consistent

Keeping your body guessing to avoid the plateau

Don’t overdo it!

Mixing It Up

Cardio

Weight-lifting and resistance

Full Body Exercises

Dumbbell front squat

Dumbbell lunge

Spider walk

Medicine ball squats

Upper Body and Core

Triceps kickback

Triceps dip

Push-up progression

Spinning planks

Dumbbell press

Supine bicycle crunches

Trying Exercise Classes

Yoga

Pilates

Sample Slimming Workouts

Your Weekly Exercise Calendar

Fueling Up Before and After Working Out

Chapter 12: Spotlight on Hormone-Disrupting Conditions

The Diabetes Connection

Tracking glucose

Go consistent with carbohydrates

Talking About Thyroid Disease

Homing in on thyroid hormones

Making your diet thyroid-friendly

Presenting with PCOS

Homing in on PCOS hormones

Making your diet PCOS-friendly

Making Peace with Menopause

Chapter 13: Staying on the Metabolism-Boosting Bandwagon

Battling Roadblocks

Getting past the “Monday diet” hurdle

Making time for healthy habits

Minding your wallet and waistline

Being real with yourself

Forgetting about willpower

Mastering How To “Cheat”

Why taking a break is great

Following the 80/20 rule

Planning how to “cheat”

Getting Back on Track

Planning your meals ahead

Doing the next right thing

When you can be too mindful

Building support outside the home

Building Healthy Habits At Home

Surrounding the kitchen table

Making food fun for kids

Being active as a bunch

Chapter 14: Smart Strategies for Eating On-The-Go

Dining Out Like a Metabolism Pro

Before leaving the house

Strategizing restaurant menus and cuisines

Don’t be saucy!

Making a meal out of appetizers and sides

Traveling Like a Pro

Packing snacks

Eating smart at airports and rest stops

Hydrating on vacation

Navigating a Party

Being appetizer and buffet savvy

Indulging your sweet tooth

Asserting your healthy choices

Part V: The Part of Tens

Chapter 15: Ten Sure Signs You’re Boosting Your Metabolism

Weight Loss

Better Energy

Improved Cholesterol Levels

Better Digestion

Reduced Stress

Improved Circulation

More Strength

Lowered Blood Pressure

Boosted Immune System

Better Blood Sugar Control

Chapter 16: Ten Tips to Fight Cravings

Ditch the “Diet” Mentality

Break Your Habits

Distract Yourself

Get Your ZZZs

Stay Hydrated

Savor the Heat

Move It!

Picture Your Progress

Watch Processed Sugars

Giving In — the Right Way

Chapter 17: Ten Metabolism Myths Dispelled

“I have a slow metabolism, therefore I’ll always be overweight”

“If I eat fewer and fewer calories, I’ll lose weight”

“Cleanses are the best way to jump-start your metabolism”

“If I work out on an empty stomach, I’ll burn more fat”

“Eating fat will make me fat”

“Taking supplements will help me burn fat and lose weight for good”

“If I eat after 8 p.m., I’ll gain weight”

“I indulged tonight, so tomorrow I have to hit the gym to make up for it”

“Some foods, like celery, have negative calories”

“She’s thinner than I am, so she must have a faster metabolism”

Cheat Sheet

Introduction

Welcome to Boosting Your Metabolism For Dummies! Whether you’ve picked up this book because you’re tired of a lifetime of dieting or you’re making healthy changes for the first time, you’re in good hands. You may think that your metabolism is beyond saving, but I assure you that you can take steps to boost your metabolic rate no matter what’s going on with you today or what’s happened in the past. When you want to lose weight, you typically associate it with restriction, whether that means switching to eating salads and “rabbit food” or becoming a workout-aholic. Although you’ll certainly be making changes, you’ll find no boot camp in these pages.

For healthy changes to last a lifetime, they have to be realistic for you. Feeling deprived or bored with what you eat and how you move, is no way to live. If you go that route, you’ll soon fall into old habits — as I’m sure you’ve already found out. Instead, this book is an opportunity for you to change the way you think and develop a healthier relationship with yourself so that you can lose weight once and for all.

In this book, I give you easy ways to change the way you eat with meal plans, recipes, and realistic tips to develop new, healthy habits. I show how you can shop, stock up, and eat out, all while making the best food choices. Because exercise is a major part of the equation, I offer workout plans and activities that you can incorporate no matter your fitness level. You definitely don’t have to be a professional cook or athlete to make these tips work for you.

I also provide practical advice about sticking to healthy habits within your financial budget and time constraints. A key focus of this book is on the behavioral and mental changes you need to address, which are typically missing from traditional diet books. You may know what changes you need to make, but not how to make them last. It’s the how that’s the essence of a lifestyle change.

About This Book

I’ve organized things here so that you’ll easily find the information you need to start taking steps to boost your metabolism today. I won’t be offended if you don’t read every word, and you definitely don’t need to memorize anything to move on to the next section. In fact, this book isn’t meant to be read cover to cover. I encourage you to feel free to skip around to the sections that are most relevant for you and your life.

You might start by taking a look at the table of contents to see what catches your eye. If this is your first nutrition book, or to brush up on the science behind nutrition, start with Chapter 1 to learn all about the basics of metabolism. If you’re heading to the grocery store to start cooking, check out Chapters 7–10 for recipe ideas or Chapter 5 for the must-buys. Or start flipping through, saying, “Eeny, meeny, miny, moe,” put your finger down on a page, and read it if a heading catches your interest. I wrote this for all who are trying to improve their metabolic profile — whether you’re young or further along in years, male or female, athlete or couch potato.

Conventions Used in This Book

My mission is for you to easily grasp and apply the information in this book to your everyday life. Therefore, I use conventions to make the info as smooth and easy to get through as possible.

I provide a lot of content in flexible terms with alternate options. I don’t expect you to follow the sample meal plans or workouts to a tee. You can follow the guidelines and fit in the specific foods or exercises that are realistic for you.

I write in layman’s terms as much as possible, without too much science-y mumbo jumbo. If you’re a science nerd like me, though, don’t worry — there’s plenty of science here, but it’s described in easy-to-understand language.

I frequently put quotations around the word “diet” or words like “good” and “bad” when talking about certain foods or habits. This indicates that I don’t buy into common definitions of these words and want to redefine them for you. For example, “dieting” is typically associated with restriction or the fad of the week, whereas the true definition of diet really just means what you are eating on a regular basis.

In the exercise section, I often provide more than one photo so that you can see the progression of the exercise from start to finish.

Whenever I refer to a web address for additional information, it will appear in monotype font which looks like this so that it stands out.

When this book was printed, some web addresses may have needed to break across two lines of text. If that happened, rest assured that there are no extra characters (such as hyphens) to indicate the break. Just type in exactly what you see in this book, pretending the line break doesn’t exist.

The recipes can be tweaked to meet your specific needs. If you don’t like nuts, for example, then you don’t have to eat them or include them in the recipe (and if you have an allergy, definitely steer clear!). Swap out what you need and feel free to experiment. None of the recipes is so complicated that you’ll mess up the basic properties of cooking. On the recipes, bear in mind the following:

• All temperature degrees are in Fahrenheit.

• All beans can be canned (rinsed and drained) or cooked from dried.

• When I refer to low-fat milk or cheese, you can choose fat-free or 1 percent milkfat.

What You’re Not to Read

I mean, you can if you want to, but it’s not necessary for you to read anything preceded by the Technical Stuff icon.

Like this.

Because the subject at hand is intertwined with biology, when you see this icon it means what I’m talking about is very science-y, and you can skip it without missing out too much on the larger topic at hand.

It’s also not mandatory for you to read the sidebars but if you find your eyes wandering over to one, and the header is appealing to you, that info will just broaden the scope of your understanding even further. Finally, you don’t need to read the recipes all the way through — just pick and choose the ones that speak to your taste buds.

Foolish Assumptions

Since you made a foolish assumption that I actually know what I’m talking about by buying this book, I’m going to let you in on some assumptions I made about you while writing this book:

You want to lose weight and make a lifestyle change while doing it. If you don’t want to lose weight, you can still learn about the inner workings of metabolism with this book, but the focus is on weight loss.

That it’s possible you want a quick fix like you may have tried in the past. I spend the book providing evidence that “quick fixes” are bad for your metabolic rate and discuss how to break out of the dieting mentality for your long-term health.

That you could use a refresher on the ABCs of nutrition, but also are educated enough to understand some of the more complex aspects which affect your metabolism.

How This Book Is Organized

This book divides its chapters into five parts. I cross-reference a lot, so if you want more info on a topic, instead of me repeating it over and over, you can just flip to another chapter or part. I also refer to online content I’ve written for even more helpful tips and advice in certain areas of interest.

Part I: Getting Started with Boosting Your Metabolism

With all the myths about metabolism floating around the media and in your social circle, this part gives you a solid footing to be able to wow your friends and amaze yourself with the truth. You’ll understand exactly what metabolism is and why you should want to improve it. I go into the factors that impact your metabolic rate and how you can measure your metabolism.

Part II: Laying the Groundwork for Boosting Your Metabolism

Before making any lifestyle change, you’ve got to take steps to prepare both mentally and physically. In this part, you’ll discover how to find the right motivation to last a lifetime. Once you have the mental component down, the behaviors you need to change will come more easily — from the foods you should be cutting down on to those you need to add to boost your metabolic rate. In addition, you get the low-down on the best combinations of foods, optimal meal timing, and flexible sample meal plans that will fit anyone’s life, work, or play schedule.

Part III: Recipes

Whether you’re a novice or pro in the kitchen, you’ll appreciate these quick and easy recipes designed to boost your metabolic rate. By incorporating optimal food combinations and a variety of spices and flavors, you won’t get bored or feel deprived and you’ll keep your metabolism revved all day long. This part is separated into chapters containing recipes for breakfast, lunch, dinner, and snacks/desserts.

Part IV: Health and Lifestyle Issues

This part is focused on strategies to stick to healthy habits no matter what, whether you’re traveling or at a party or dining out with your family. You’ll find workouts you can do anytime, anywhere. You’ll find out that activity doesn’t have to mean spending hours at the gym. You’ll learn how to build and sustain a powerful support system to help you stay on track. Also in this part, I address specific hormone-disrupting conditions you may face throughout your lifetime and provide specific recommendations for each.

Part V: The Part of Tens

A trademark of the For Dummies series, The Part of Tens gives you concise reference info to know about your metabolism. I give you sure-fire ways to know you’ve boosted your metabolic rate, dispel oh-so-common myths about metabolism, and suggest ten ways to beat those nagging cravings and unhealthy habits once and for all.

Icons Used in This Book

If you haven’t gotten the hint already, books in the For Dummies series are designed to make information as accessible as possible for you to absorb and practice. I use icons throughout the book to help you identify the type of info you’re about to read or give you a pass to skip it if you’d prefer.

This icon indicates that you’re about to be enlightened with a nugget of wisdom that you can apply to your life to boost your metabolism.

This icon points out information to squirrel away in your mind and carry with you as you read this book. Some of them remind you why you’re making these lifestyle changes, so that you stay motivated on your journey.

The icon flags stuff to watch out for and avoid, and identifies things that can prevent you from creating a safe and healthy environment for your lifestyle change.

You can skip the stuff next to this icon — it’s not essential for your quest to boost your metabolism. But if you want more info on the scientific background, it’s here for you to read.

Where to Go from Here

Well, now it’s time you get started. Try reading the first chapter for a basic foundation of what you’ll get with a boosted metabolism so that you’re motivated to start your journey. But if you have ADD or simply want more specific info on what to eat with sample meal plans, skip to Part II. If you want to cook something great for your metabolism tonight, go directly to Part III, and if you feel like working out, head to Chapter 11. My hope is that, no matter where you start, you’ll take away information that will help you on a path to better health and a maximized metabolism.

Don’t feel overwhelmed! Taking small steps for change is better in the long run than a complete (likely unrealistic) overhaul of your habits. Be patient. Remember that your happy and healthy life is dictated by much more than a number on the scale. Take this book tip by tip, chapter by chapter, until you’re at a place where you wake up and you know you’re doing the best you can for your metabolism.

Part I

Getting Started with Boosting Your Metabolism

For Dummies can help you get started with lots of subjects. Visit www.dummies.com to learn more.

In this part . . .

Discover what metabolism is and how your metabolic rate affects your weight and your life.

Understand how metabolism governs the storage and burning of calories.

Get the real dirt on restrictive diets and find out how achieving balance in your eating habits works in the long term.

Figure out what speeds up and slows down your metabolism.

Calculate your nutritional needs to boost your metabolism.