Pump up Your Metabolism...good stuff!!!

Ask Jillian Michaels

Q: I've tried every diet under the sun in my life, and I'm really afraid I've ruined my metabolism. I seem to gain weight no matter what I eat now! Is there any way to fix this?
Jillian Michaels A:

This is such a good question — I'm so glad you asked! Many people suffer from the backlash that can result from years of yo-yo diets. What happens is this: When people let their calorie levels drop too low, their body's survival mechanism kicks in, lowering their metabolic set point (or basal metabolic rate). When they go off that crash diet and begin to eat normally again, they gain back any weight lost — plus. And what follows that? Yup, another crash diet.

The cycle is often very frustrating, but it CAN be reversed with time, consistency, and patience. What you'll need to do is the exact opposite of what we call shocking the metabolism; you have to allow your body time to adapt to a new metabolic set point — by being consistent, you'll force your body to adapt.

Okay, here's the game plan: First, set your daily caloric intake at 12 calories per pound of body weight. (For example, my weight is 117; 117 x 12 = 1,404 calories a day.) Then stick like glue to that calorie allowance for at least one to two months, depending on your metabolism. This will allow your body time to readjust your metabolic set point accordingly.

Now, here's the other part of the equation: The absolute best way to pump up your metabolism is to EXERCISE. You'll be burning calories not only during your workout but also up to 48 hours after — all the while increasing lean muscle tissue, which speeds the metabolism over the long term. Aim for five hours of exercise a week if possible, but no fewer than three hours a week.

Ask Jillian Michaels
Pump Up Your Metabolism
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Q: I've tried every diet under the sun in my life, and I'm really afraid I've ruined my metabolism. I seem to gain weight no matter what I eat now! Is there any way to fix this?
Jillian Michaels A:

This is such a good question — I'm so glad you asked! Many people suffer from the backlash that can result from years of yo-yo diets. What happens is this: When people let their calorie levels drop too low, their body's survival mechanism kicks in, lowering their metabolic set point (or basal metabolic rate). When they go off that crash diet and begin to eat normally again, they gain back any weight lost — plus. And what follows that? Yup, another crash diet.

The cycle is often very frustrating, but it CAN be reversed with time, consistency, and patience. What you'll need to do is the exact opposite of what we call shocking the metabolism; you have to allow your body time to adapt to a new metabolic set point — by being consistent, you'll force your body to adapt.

Okay, here's the game plan: First, set your daily caloric intake at 12 calories per pound of body weight. (For example, my weight is 117; 117 x 12 = 1,404 calories a day.) Then stick like glue to that calorie allowance for at least one to two months, depending on your metabolism. This will allow your body time to readjust your metabolic set point accordingly.

Now, here's the other part of the equation: The absolute best way to pump up your metabolism is to EXERCISE. You'll be burning calories not only during your workout but also up to 48 hours after — all the while increasing lean muscle tissue, which speeds the metabolism over the long term. Aim for five hours of exercise a week if possible, but no fewer than three hours a week.

What do Hormones got to do with weightloss? ummm, EVERYTHING!!!!!

Hormones And Weight Loss

So you know my book, Master Your Metabolism, is all about hormones and how you can balance them. But you might wonder, "What do hormones have to do with anything?" Let me explain.

If I were to ask you what your metabolism is, what would you say? I bet you would answer, "The way my body burns calories." If so, you would be wrong. That's one of the key things your metabolism does. But I'm asking whether you know what it is.

The answer is hormones! Your metabolism is your biochemistry. Some hormones tell you you're hungry; some tell you you're full. When you eat, hormones tell your body what to do with that food — whether to store it or burn it as fuel. And when you exercise, hormones tell your body how to move and consume energy stores, and how to boost or shut down different body parts. Hormones control almost every aspect of how we gain weight — and how we can lose it.

The endocrine system — the group of organs and glands responsible for releasing hormones that regulate key bodily functions — is sometimes compared to an orchestra. Each hormone is like an instrument. Playing together, in tune, they sound amazing. But what happens if, right in the middle of a concert, a violin suddenly goes wildly astray, twanging on its own? And then a clarinet starts shrieking? And then the pianist can't keep up? The music would sound like crap, right?

It's exactly the same with your metabolism. Your body can't work the way it's supposed to if any of your hormones is out of tune. Once one goes, they all follow. That's why you can't just focus on one hormone at a time when you're trying to balance your hormones — you have to work to get them all in tune and playing in the right key again.

Stave Off Boredom and Stop Overeating

Jillian say's it best:

Hey, you! Yeah, you! Did you just spend the last three nights in a row mindlessly munching in front of the television? If this sounds about right, you're not alone.

Boredom is one of the most common causes of overeating. SO many of us are drawn to the fridge the minute we have a little downtime. But if you eat because you can't find anything else to do, then you're sabotaging yourself.

So, what's the good news here? Well, part of your work is already done — you've identified boredom eating as a problem. But that was the past. Focus on the present — take the time to think ahead and come up with ways to combat every potentially sabotaging situation. For example, if food commercials on television make you hungry and/or drive you to snack uncontrollably, record or TiVo your shows so that you can skip those tempting commercials. Or, keep a few magazines close by so that you have something to zone out with until the commercials are over.

Losing weight isn't about making willpower an overwhelming new personality trait; it's about changing your everyday behavior. You can do this.

...A recent meal plan/grocery list sample, for mostly BALANCED OXIDIZER'S, I sent to one of my new clients....

Meal Suggestions:

Breakfast: (within an hour upon awaking to jump start the metabolism)
1/2 cup Quaker Oats with 1/2 cup of berries of your choice. (add a Tsp of Stevia if you desire sweetness)
or ½ Quakers Weight Control Oatmeal with a small apple with cinnamon. (with 1 Tbsp. of liquid Flaxseed oil).

If you just have regular oatmeal, not the “Weight Control Oatmeal” then add 3 egg whites or 2 whites and 1 yolk scrambled or boiled (add pepper, no salt and any spice or seasonings of your choice that don’t have sodium (cayenne pepper, garlic powder, Tabasco sauce, salsa, hot sauce….JUST NO added SALT unless it’s a tiny bit of Sea Salt for taste ).
1 cup of coffee with a splash of fat-free milk and tsp of Stevia

(3-4 hours later…) Lunch:
Fist-size Turkey (low sodium, no preservatives)
With 1 cup of steamed green veggies (broccoli, asparagus….with lemon and 1 TBLS of Extra virgin Olive Oil).
and 1-2 ounces or ½ small sweet potato or ½ cup Brown rice or Whole Wheat Cous Cous

(3-4 hours later…) Afternoon Snack: 100% Whey Protein shake, add 1 cup of berries, ice and water or (Smoothie Factory- “Engineered foods” with “I-sopure” vanilla, water, strawberries, blueberries), Smoothie King- Strawberry Shredder) or a shake from “Shake Oasis” or a handful (6 or 7) almonds, 10 cashews, 30 pistachios, 2 Brazil nuts, 30 peanuts, or 2 Tbls of almond or sodium-free peanut butter with 1 small piece of fruit (apple, pear, orange, peach or 1 cup of any kind of berry: (NO melons, grapes, carrots, peas, corn, bananas for now…later it is okay once a day to have a serving of any of these).

(3-4 hours later…) Dinner:
Fist-size (2-4 ounces) white fish (mahi-mahi,tilapia, sol, halibut, etc.., Wild-Alaskan salmon, Organic Grass-fed Chicken or low sodium Turkey.
With 3-4 cups of field greens or romaine lettuce; plus add veggies like cherry tomatoes, cucumber, broccoli, or avocado (1/4)- if you add avocado, no nuts in salad) or add whatever you like that is low in sugar) like strawberries, reduced-fat feta cheese (1 oz) and 2 slices red onion and walnuts or pecans (6-7 nuts)
Dressing (! Tbsp of Extra Virgin Olive Oil and 1 Tbs. of Balsamic vinegar ((under 3 grams of sugar)))
1-2 ounce of Sweet potato
Dessert: Small piece of fruit.

½ cup Whole grain pasta and Organic lower sodium Marinara sauce with any herbs and spices and a side salad.

Dessert: 1 Healthy Choice Fudge Pop (80 cal.) or small apple with ½ yogurt, sugar-free Jello Pudding, (just stay under 100 calories)


Special directions:
(Don’t be discouraged if you are loosing more inches than weight...as long as your clothes are fitting differently your body mass is changing).
-Always weigh at the same time, on the same scale for maximum accuracy (best time: in the morning after urinating).

-Check labels at grocery store- nothing with over 3 grams of processed sugar.
Don't add salt to anything
Only drink WATER at least 80 oz per day
No food after dinner (no dinner 2-3 hours before bedtime)
No alcohol at all: if you must a glass of red wine followed by 8oz water
Make sure to get 7-8 hours of uninterrupted sleep: so know fluids before bed to avoid bathroom at night.
(REMEMBER BIG BREAKFAST, MEDIUM LUNCH, SMALL DINNER)
Grocery List Sample:

Beverages:
Distilled Water
EAS AdvantEdge low-carb shakes
Flavored Water (Le Nature’s is a great brand: strawberry-kiwi or mango-peach)
Green Tea or chamomile

Condiments and Spices:

Balsalmic Vinegar (with under 3 grams of sugar)
Carb Option Barbecue sauce/ketchup/tomatoes pasta sauce (optional)
Eggs
Extra-Virgin Olive oil
Fat-free or Light Mayo
French’s Honey Mustard
Ground Cinnamon
Organic cooking spray (Organic or olive)
Stevia (orange box has no after taste)

Dairy:
Organic low fat milk
Fat-free or Low fat cottage cheese
Low-fat sour cream (optional)
Any reduced fat Organic cheese (spread, feta, American, etc…)

Fruits and Veggies:
ORGANIC:
Apples
Artichokes
Asian pears
Asparagus
Blueberries
Broccoli
Cauliflower
Celery
Cucumbers
Eggplant
Garlic
Grapefruit
Green Beans
Lettuce (except Iceberg = no nutritient’s)
Mushrooms (portabella, shitake, Bella)
Onions
Oranges
Peaches
Pears
Peppers (bell, red, yellow)
Low sodium pickles (optional or make them yourself)
Plums
Raspberries
Strawberries
Spaghetti squash
Spinach
Tomatoes (all types)
Zucchini

Grains, nuts and Legumes:

All-Bran low sodium cereal
Almonds, walnuts, cashews, pistachios, peanuts, raw (not roasted or salted)
Black Beans (Fat-free, organic and low sodium)
Healthy Valley 8 Grain low-sodium cereal
Hummus
Kashi Go-Lean Cereal
La Tortilla Factory, small size (50 calories per tortilla)
Low-sodium Organic Peanut Butter, fresh ground or natural
Quakers Weight Control Oatmeal
Whole-grain bread (preferably low-sodium; Ezekiel 4:9 is my favorite)

Meat:

Deli Meats: Low-sodium ham, turkey, roast beef (nitrate free)
Halibut fillets
Extra Lean ground Turkey (Jenny-o is my favorite)
Low-sodium canned tuna (StarKist)
Wild-Alaskan Salmon Fillets
Shrimp
Skinless chicken breast
Swordfish steaks
Tilapia fillets
Tuna steaks
Turkey and chicken breakfast sausages
Turkey bacon (nitrate free)
Buffalo or any wild game lean cuts

Snack:
Popcorn (air popped, no added salt or oil/ 100 cal pacs if you must for quickness)
Sugar-free fudge sickles (sugar free not “no sugar added”
Sugar free Jell-O (optional)
Swiss Miss Diet hot Chocolate (optional)

Are your Genes your Scapegoat? The Truth About Your Slow Metabolism...

The Truth About Your Slow Metabolism

You probably know someone who can eat everything in sight, but still struggles to keep weight on. I don't know about you, but I can't do that. My metabolism certainly doesn't allow it — and I am guessing yours doesn't either. So where does a slowpoke metabolism come from and how do you change it? You probably want to blame bad genes for your metabolism. Sure, blame your parents! That's the easy way out. Genes are only a piece of the picture — it's the choices you make every day that are to blame. Wise up and take the responsibility yourself!

When we starve ourselves on yo-yo diets, eat processed foods, surround ourselves with toxins, work beyond the point of exhaustion, all these choices influence the way our metabolism processes food, burns calories, and regulates weight. To learn how to manipulate our biochemistry to our benefit, we have to understand how our hormones have already been manipulated to our detriment. Here are some of the ways.

Too many lazy years: You've spent a lot of time on the couch. Don't blame your lagging metabolism just because you never exercised.

Too many yo-yo diets: Instead of maintaining a stable weight, you've developed a frustrating up-and-down weight-loss pattern. You know the drill: You've repeatedly gone on extreme diets and lost weight, then you've slipped back into your old ways of eating and regained that weight.

Too many of the same foods, all processed: You've consumed frakenfoods that your body doesn't recognize as real food — because they're not!

Too many pesticides in our food: Some farmers spray harmful pesticides on our food, and you've chosen those over organic foods.

Too many toxins in our environment: More than 100,000 synthetic chemicals have been registered for commercial use — with 2,000 more added each year — but very few of them have been tested adequately for toxicity. You've been exposed to many synthetic chemicals in products in and around your home.

Too many bad bugs — and not enough good ones: You've tried to rid yourselves of pests with an onslaught of antibacterial products, which is pointless and not beneficial for the healthy functioning of your immune system.

Too many hours at work — and not enough in bed: You've let yourself get stressed out. Stress is like kryptonite for your hormones — even just a bit of it can throw them entirely out of whack.

Too many pharmaceuticals — even in our water: You've taken prescriptions dashed off by your doctor and haven't always checked out how they might interact with certain herbs, vitamins, or other supplements or prescriptions. All these pharmaceuticals could have a serious impact on your hormonal health.

Too many cigarettes: You've ignored all the medical findings on the damage smoking can cause. Smoking negatively impacts endocrine glands, which produce hormones, in addition to pretty much every cell in your body.

Basically too much, period! Yes, there is no denying that we are struggling with an environment that conspires to make and keep us fat. But you have the power to do something about it! You need to realize that your metabolism and hormones can start working for you again — just clean up your act with a healthy home and healthy eating, and you'll be able to tip the balance toward staying naturally skinny.

From LOSING IT! With Jillian Michaels
Tuesday, February 09, 2010

...Words of the Wise...CRUCIAL FOR Long-Term WEIGHT LOSS!!!!

"Metabolism and Your Hormones

I haven't gone soft on the importance of exercise or watching calories, but what I've discovered over the years is that mastering your metabolism (and essentially, your hormones!) is the key to changing your life — much more than just getting skinny. I'm talking about adding years of quality to your life.

We all know that fad diets are a thing of the past (or at least I hope we do!). The no-carb, no-fat crazes of the eighties and nineties are scientific laughingstocks and pop-culture dinosaurs. Now that you're living in the present, I want to let you in on the secret that will keep your body healthy and hot naturally: hormones.

So what do hormones have to do with anything? If I were to ask you what your metabolism is, would you say, "It's the way my body burns calories"? If so, you're wrong! That's what your metabolism does, not what it is.

The correct answer is, your metabolism is your biochemistry. And that biochemistry is run by means of the chemical messengers known as hormones. Hormones tell you that you're hungry, full, when to eat, and what to do with your food (whether to burn it or store it). And when you exercise, hormones tell your body how to move and consume energy stores. Hormones control almost every aspect of how we gain weight — and how we can lose it.

The scary part is that your hormones — and by definition, your metabolism — are being set up to fail. Without your even knowing it, your hormones have been hijacked by toxin-filled, nutritionally deficient, stress-dominated foods — endocrine disruptors — that cause obesity and disease. It's time to target and eliminate these endocrine disruptors and replace them with the hormone-positive foods that make you healthy, happy, and skinny, no matter how old you are."- Jillian Michaels