#77: A Different Way to Lose Weight
Monday, September 14, 2009
A good estimate is that 95 percent of overweight people have suppressed metabolisms.
Whereas a normal weight person might burn 1500-2000 calories per day without exercising, someone with a suppressed metabolism might burn 1000-1500. For these overweight people, following a better eating plan and exercise often does not stimulate their metabolism to eliminate extra calories.
So, for these people, eating the same amount of calories as a non-suppressed person could actually result in a weight gain.
This program may be what is needed for them to get on a path to weight loss.
The New Hilton Head Metabolism Diet recommends simple foods such as yogurt, fruit, salads, grilled chicken and sandwiches and walking to lose significant amounts of weight, often in a short amount of time. Some Hilton Head participants lost up to 12 pounds in one week.
How does this plan from the Hilton Head Health Institute work? There are five steps.
1. Spread three meals plus two snacks over the course of the day and aim for around 1,000 calories per day for UP TO six weeks at a time. This is not starvation mode and will help shock a slow metabolism.
2. Eat five times every day. Since metabolism increases 10 percent to 30 percent after eating and remains elevated for one to three hours, eating three meals and two snacks a day instead of only three meals burns extra calories.
3. Take walks after meals. Physical activity after meals doubles the effect of the after-meal elevated metabolism the Institute claims. Work up to 20 minutes for each walk.
4. Develop muscle which increases metabolism. Five extra pounds of muscle could burn an extra 150 to 250 calories per day.
5. Since prolonged dieting can actually further suppress metabolism, eat an additional 250 calories on weekend days. This helps to again shock your metabolism.
Such a program as this helps weight loss and increases energy levels. Foods like the ones mentioned above and others including grilled cheese sandwiches, Chicken Parmesan, pita bread stuffed with chicken, tuna or turkey, broiled shrimp, Pasta Primavera, French toast, meatloaf, high-fiber cereal and spaghetti are easily prepared and allowed.
Exercises to build muscle include abdominal curls, chest flies, triceps kickbacks, bicep curls and squats.
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(A note of disclaimer: These suggestions are those of the Hilton Head Health Institute. Please consult your physician about the advisability of your participation in this type of program.)
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Whichever program we follow, we need to remember to mix up the foods we eat and our exercise routines so our bodies don't get into a rut. Constantly shocking our body's metabolism and muscles will carry us forward on our journey to weight loss.