#373 (9/8/2009) BOOST YOUR METABOLISM ALL DAY!
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I am pushing sixty. That is enough exercise for me.

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Boost Your Metabolism All Day Long

By Ben Kallen

When you want to create a lean, firm body, the best way to accomplish it is with an effective workout program and a healthy eating plan. But that's not the end of the story . . . . Because no matter how much you're putting into your exercise sessions, practicing a range of healthy habits the rest of the time can give your metabolism an even bigger kick.

Athlete

So here's a full day's worth of metabolism boosters. Any one of them may have a relatively minor effect, but when put together, they're bound to help your body burn fat more efficiently. Add these tips to your weight loss arsenal, and you'll get the results you want as quickly as possible.

Morning

  1. Man Getting SunGet some sun. A little outdoor time in the morning can help you slim down in three ways. First, bright light helps regulate your body clock, so you'll be more energetic during the day and sleep better at night. Second, during the winter months, sunshine helps ward off SAD (seasonal affective disorder), a condition that can lead to uncontrolled food cravings. And third, sunlight on your skin increases your levels of vitamin D, which are associated with a higher metabolism and a lower risk of obesity. (While sunscreen cuts down on your natural vitamin D production, experts warn that you shouldn't spend much time outside without it. You can also get more D by taking multivitamins, drinking fortified milk, and eating fatty fish.)

  2. Eat a good breakfast. Research has shown that a filling breakfast that includes both lean protein and complex carbohydrates helps you burn fat all day (and keeps you satisfied longer, too). In a study presented to the Endocrine Society, dieters who ate hearty breakfasts stuck to their food plans and ended up losing more weight than those who didn't, despite the fact that their daily caloric intake was actually slightly higher.

  3. GrapefruitAnd add some grapefruit. There's a reason grapefruit diets have never gone out of fashion. In a recent study in the journal Diabetes, mice on a high-fat diet that were given naringenin—a flavonoid chemical that gives grapefruit its slightly bitter taste—didn't gain weight, while others on the same diet did. And a study conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that half a grapefruit before each meal helped obese people drop more than 3 pounds over 12 weeks. (Consult your doctor if you're taking any medications—large amounts of grapefruit can change the way they're metabolized by your body.)

  4. Have a hot beverage. As you've surely heard by now, regular consumption of green or oolong tea can raise your metabolism by as much as 5 percent. But plain old java gives your fat-burning ability a boost too. Green coffee beans have been found to boost your metabolism through the combination of caffeine and something called chlorogenic acid. While roasting lowers the amount of this chemical, according to the Coffee Science Information Centre, a light roast retains more than a dark roast.

    Whatever you drink, don't overdo it, and keep the additives to a minimum—the calories in cream and sugar, or a coffeehouse latte, can far outweigh any fat-burning benefits.

Midday

  1. Teenager Running Up the StairsTake the stairs. Your daily workout will do more than anything else to burn fat and build lean muscle. But that doesn't mean you should be a slug the rest of the time. A highly publicized British study found that kids who were very active during physical education classes were that much less active throughout the day, which suggests that you may need to make a conscious effort to move your body when you're not working out, including taking such simple steps as walking everywhere you can and using stairs rather than elevators. Even relatively brief periods of exercise will help keep your metabolism revving at a higher level.

  2. Snack on nuts. All nuts (including peanuts, which aren't technically nuts, but whatever) are fairly high in calories, but they're also full of nutrients, especially protein and healthful fats. In a study at Purdue University, when people added 500 calories of peanuts to their daily diets, they ate less during meals and increased their resting metabolic rates by 11 percent. You don't need to eat so many, though. Just an ounce at a time will go a long way toward boosting your metabolism and keeping you satisfied.

  3. Shop in the outer aisles of the grocery store. Most supermarkets are laid out in similar ways: produce, meats, fish, dairy products, and other fresh, whole foods are along the outside edges, while processed, boxed, and canned foods are in the inner aisles. Shop on the perimeter first, and you'll end up with nutritious ingredients that will fuel your muscles while keeping you full—and because they're higher in fiber and protein and lower in starch, you can eat more of them and still lose weight.

  4. Take time to relax. Stress can take a toll on your metabolism. When scientists at Georgetown University fed two groups of mice a high-fat, high-sugar diet, the ones under stress gained more than twice as much weight as the low-stress group. If your job (or any other part of your life) leaves you feeling like a mouse in a cage, try to find ways of cutting down on stress. At some point during the day, take a break for meditation, yoga, or just sitting in a peaceful place and thinking about something pleasant.

Nighttime

  1. Apple, Measuring Tape, and ScaleWatch your eating. If you're like most people, your activity level slows down at night, and so does your metabolism. And yet there's also a tendency to eat a lot at this time, either by having a big dinner or snacking in front of the TV, or both. If you're overeating due to stress or boredom, the evening is a good time to concentrate on healthful dietary habits.

  2. Hold the hooch. Your body loves alcohol—so much so, in fact, that it'll burn its byproducts as fuel before anything else. That means that while you're processing alcohol, you're not burning fat. Of course, alcoholic beverages also have calories, virtually none of which are good for anything other than helping you gain weight.

  3. Turn off your screens. At least 2 hours before bedtime, dim the lights, put away your computer, and turn off your video games. Bright lights, including those from computer screens, can interfere with your body's production of melatonin, an antioxidant hormone that builds up in the evening and helps you sleep. Research has shown that higher levels of melatonin are associated with lower levels of body fat.

  4. Catch your z's. While you're asleep, your body is hard at work producing hormones responsible for weight loss, muscle gain, and glucose metabolism. Studies have found that consistently getting less than the optimal 8 or so hours per night leads to a lower metabolism and a higher body mass. If you find yourself getting sleepy during the day, going to bed just an hour earlier could make a significant difference in your waistline.

And don't forget Beachbody's supplements, including ActiVit® Metabolism Formula and Slimming Formula. Both contain metabolism-firing green tea extract, along with other ingredients that can keep your engine running in top form.

Related Articles
"9 Appetite-Suppressing Foods to Conquer Your Cravings"
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"7 Common Factors of Successful Weight Management"

Ben KallenGot something to say? Chat with the writers and other readers this coming Monday, September 14th, at 8:00 PM ET, 5:00 PM PT, in the Beachbody Chatroom!


If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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7 Results-Increasing Delicious Drinks

By Denis Faye

Anyone can throw a couple berries into a protein shake when they want to zing things up. But what if you want to zing smartly, to get the most nutritionally from those delicious tubs of Beachbody Whey Protein Powder and Shakeology® sitting on your kitchen counter?

Protein Powder, Shakes, and Shakeology Powder

After slaving away in the Beachbody Test Kitchen for days, we've come up with seven great recipes designed to improve performance—and they taste great!

If you need a little extra energy, try . . .

Man with Chocolate Shake Shakeology Iced Mocha

A great way to add a little caffeine pick-me-up to your Shakeology.

  • Ingredients
    • 2/3 scoop Chocolate Shakeology
    • 2/3 cup low-fat or soy milk
    • 1 cup very black coffee
    • 1 tumbler filled with ice
  • Directions: Combine Shakeology and milk. Pour coffee slowly over ice. When coffee has completely cooled, add Shakeology and milk. Add extra ice and stir.
  • Nutrition Facts (with low-fat milk)
    • Calories: 178
    • Fat: 2 g
    • Saturated Fat: 1 g
    • Carbs: 22 g
    • Fiber: 2 g
    • Protein: 18 g

If you're trying to keep regular, try . . .

Protein & Fiber Express

Sadly, most diets fall short when it comes to fiber. Here's an easy, delicious way to get almost all of your recommended daily allowance.

  • Ingredients
    • 1 scoop Shakeology
    • 1 scoop Shakeology Fiber Boost
    • 1 cup raspberries
    • 2 Tbsp. ground flaxseed
    • 1/2 cup water
  • Directions: Combine ingredients in a blender. Mix to desired texture.
  • Nutrition Facts
    • Calories: 301
    • Fat: 8 g
    • Carbs: 43.5 g
    • Fiber: 22 g
    • Protein: 20 g

Note: If you are not accustomed to supplementing your diet with fiber, you may want to start with a smaller amount of Fiber Boost until your body adjusts.


If you want a little more protein in your Shakeology, try . . .

Protein Dream Creamsicle

Want to dial up the protein in your Shakeology? Here's a solution to your nutritional needs wrapped in a childhood memory.

  • Ingredients
    • 1/2 scoop Greenberry Shakeology
    • 1/2 scoop vanilla Beachbody Whey Protein Powder
    • 1 cup nonfat milk
  • Directions: Mix it all together.
  • Nutrition Facts
    • Calories: 168
    • Fat: 1 g
    • Carbs: 24 g
    • Fiber: 2 g
    • Protein: 21 g

If you're looking for a new recovery drink, try . . .

Fruit Shakes Mr. Toad's Wild Recovery Drink

As if P90X® Results and Recovery Formula weren't fruity enough, try this 4-to-1 carb-to-protein cocktail on for size.

  • Ingredients
    • 1/2 scoop Greenberry Shakeology
    • 2/3 cup apple juice
    • 2/3 cup water
  • Directions: Mix it up. Drink it up.
  • Nutrition Facts
    • Calories: 146
    • Carbs: 28 g
    • Fiber: 2 g
    • Protein: 8 g

If you're looking for something light, refreshing, and nutritious, try . . .

Shakeology Lite

Here's a light, healthy, and low-calorie cocktail. It's perfect for a hot summer day.

  • Ingredients
    • 1 Tbsp. Greenberry Shakeology (1/4 scoop)
    • 8 oz. carbonated mineral water
    • Tumbler full of ice
  • Directions: Combine Shakeology and water. Stir them together—DO NOT shake them or you're in for a mess. Pour over ice.
  • Nutrition Facts
    • Calories: 35
    • Carbs: 5 g
    • Fiber: 1 g
    • Protein: 4 g

If you're looking for a more balanced meal replacement, try . . .

Blending a Shake Mudpie Meal Replacement

Here's a decadent way to balance Shakeology by fattening it up a little. For a more fibrous meal replacement, use 1-1/2 tablespoons of ground flaxseed in lieu of peanut butter.

  • Ingredients
    • 1 scoop Chocolate Shakeology
    • 1 Tbsp. peanut butter
    • 1 cup water
  • Directions: Combine Shakeology, peanut butter, and water in a blender. Blend.
  • Nutrition Facts (with peanut butter)
    • Calories: 234
    • Fat: 9 g
    • Saturated Fat: 2 g
    • Carbs: 20 g
    • Fiber: 4 g
    • Protein: 19 g

If you're looking to pack on the calories, try . . .

Shakeology Heavy Gainer

For every manly man trapped in the body of a skinny dude, here's a good way to up the healthy calories.

  • Ingredients
    • 1 scoop Chocolate Shakeology
    • 1 scoop Beachbody Whey Protein Powder (chocolate or vanilla)
    • 2 Tbsp. peanut butter
    • 1-1/2 cups low-fat milk
  • Directions: Combine. Blend. Consume. Gain.
  • Nutrition Facts
    • Calories: 621
    • Fat: 27 g
    • Saturated Fat: 7 g
    • Carbs: 46 g
    • Fiber: 6 g
    • Protein: 53 g

Related Articles
"P90X® Results and Recovery Formula: Not Just for After Exercise"
"The Great Diet Soda Debate"
"10 Sensational Seasonals"

Denis FayeGot something to say? Chat with the writers and other readers this coming Monday, September 14th, at 8:00 PM ET, 5:00 PM PT, in the Beachbody Chatroom!

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

Submit A CommentTell A Friend Bookmark and Share

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Test Your Classic Celebrity Workout Video IQ!

By Valerie Watson

Jane Fonda Fitness VideoThe success of our own Beachbody workout programs has made stars of deserving folks like Tony Horton, Shaun T, Chalene Johnson, and Debbie Siebers. But once upon a time, there was a whole different class of exercise video: the kind that starred folks who were super-famous before they even decided to get into the workout video game. Actresses. Singers. Sports stars. See if you can match the celebrity with his or her obsolete, colorfully costumed, and often unintentionally amusing exercise video.

  1. Jane Fonda: _____'s Workout (1982). Jane Fonda's Workout, that is. The grandmammy. The original. The one that started them all. First came the book, then came this, the first of a string of videos. This one is iconic for so many reasons: the striped leotard. The legwarmers. The unbelievably perky Oscar winner asking potential feel-the-burners, "Are you ready to do the workout?" Jane seems so confident here that you never think to ask why the "beginners' workout class" in the video warms up with ballet moves that would in all likelihood damage the average beginner for life.

  2. Bubba Smith: _____ Until It Hurts: Not Just Another Pretty Workout (1985). Bubba Until It Hurts . . . Here's a phrase I bet you never thought you'd hear in association with a workout featuring this former All-Pro NFL defensive end: "motion-resistance isometrics." This videocassette's slipcover touts it as being "a total-body workout" for men and women of "all fitness levels," but frankly, it's hard to know what to think when you see strapping lad Bubba on the cover, flanked by two hotties in heavy eye makeup and revealing leotards—himself clad in skintight red leggings, no shirt, and red suspenders, his chest oiled and glistening under the photo lights. "Not just another pretty workout," eh? I beg to differ.

  3. Marie Osmond: Exercises for Mothers-To-Be (1984). Twenty-five years before she became a contestant on Dancing with the Stars and spokeswoman for a national diet system, the only sister of the Osmond Brothers starred in this video, demonstrating gentle aerobics and yoga moves appropriate for expectant women—especially, if the cover means anything, expectant women in baggy yellow, one-piece, zip-up-the-front sweatsuit/jumpsuit hybrids.

  4. Zsa Zsa Gabor: It's Simple, Darling (1993). Never will you see anyone more inappropriately attired for exercise than Zsa Zsa is here, but it's OK, because she doesn't really do anything; she just lies there while her "two muscular friends Mike and Fran�ois" move her arms and legs around for her. This video is loaded with quotable moments: "Velcome to my own personal exercise video!" "I vasn't born to be an athlete; I vas born to be a lover!" "You vill see . . . It's simple, darling!" "Now don't break my neck, because I need it!"

  5. Alyssa Milano: Teen Steam (1988). The scene: A highly unbelievable bedroom set with a roomy, uncluttered central floor space any real teenager would have filled with a gargantuan pile of dirty laundry. The cast: Messy-ponytailed Alyssa and two straight-outta-Central-Casting gal pals who have ostensibly come over to discuss personal problems, but are conveniently attired in workout gear, so what the hey? Why not do some stretches and aerobics? The most memorable phrases: "Diagonal!" "Now we're gonna hold the floor!" "I wonder if this is how Michael Jackson got started!"

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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