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How to increase metabolism without exercise

09/18/2021 by Julie RN DCES Leave a Comment

Food - how to increase metabolism without exercise

According to the Miller-Keane Encyclopedia & Dictionary of Medicine, your basal metabolic rate is the “minimal energy expended for the maintenance of respiration, circulation, peristalsis, muscle tone, body temperature, glandular activity, and other vegetative functions of the body.” It is the measurement of energy you need to sustain your life force. So how do you increase metabolism without exercise? 

 

Your body has certain processes to increase your metabolic rate. For example, the release of epinephrine prepares you to fight or fly away by providing a release of energy. A high fever can also increase your metabolic rate as well as eating a large meal.

 

Exercise and weight loss

 

Many people who start an exercise program report weight loss. But is it fat or water that you lose?

 

Inflammation is produced by excess calories. Inflammation contains water. So when you don’t have excess calories, your body loses water weight by reducing your inflammation. To truly determine the source of your weight loss, you need to measure your body fat percentage. 

 

Many of our home scales measure BMI (body mass index). This is a calculation of height and weight ratios, but not an indicator for body fat.  Athletes can have a higher BMI because muscle mass weighs heavier than fat.

 

Exercise can increase the calories burned but not change your basal metabolic rate.

 

Follow the science

 

Herman Pontzer, an evolutionary anthropologist and author, has studied the cultural patterns including available foods, against the metabolic rates of many cultures. Dr. Pontzer has concluded that daily exercise levels can determine the body fat percentage composition but it does not correlate with basal metabolic rates. Increasing one’s metabolic rate goes against our evolutionary physiology. It would actually increase our risk for starvation because it increases our need for food. 

 

Dr. Pontzer warns starvation diets are dangerous. Whenever people push their body to a limited time for eating, they actually lower their metabolic rate. They trick their body into believing their food sources are limited. This triggers a lower metabolic rate in our evolutionary (hormone) method to conserve energy to sustain life.  

 

The result is the individual gains weight easier until their body is convinced the risk for starvation is passed. Unfortunately, no one can predict how long it takes for your body to convert back to normal.

How to increase metabolism without exercise

Exercise is very beneficial

 

Individuals on a regular exercise program will preserve muscle tone, improve heart health, and decrease cognitive decline. In addition to exercise for the aforementioned benefits, reducing your daily calorie intake should be used for weight loss.

 

Lifestyle changes

 

Changing your lifestyle is very difficult. Many people have gained weight during the Covid shutdown. We wanted to feel some relief from stress, so we ate to cope. What you need to do now is focus on what you want. Pairing activities is a good way to remind you. I talk about stacking habits in this post.

 

If you are gaining weight every year, you need to change your daily habits. I talk about this in great detail in my book, Parent’s Guide to Healthy Kids. It says “for healthy kids”, but really, it’s for the whole family. And actually, since you’re reading this post, I’m happy to give you a discount if you want to check out my book. Use this code at checkout to get 50% off! qb1vxm1

 

Many people need to lose weight for their health. It is important to find a safe way to do it. Remember, we did not gain weight overnight. It is by changing your habits that you will lose weight.

 

Bottom line

 

The easiest way to increase metabolism without exercise is to gain weight. An increase in body mass (BMI) requires more energy (calories) to move around. This is why when people lose weight they report feeling more energy.

 

The average active adult burns about 2500 Kilo-calories each day. Your body does not care about the type of calories it burns for energy. It can be carbohydrates, proteins, fats, or alcohol. Whatever you eat, your body can convert to energy. When you eat more than your body needs, the excess is stored.

 

So the truth is, you CAN increase metabolism without exercise. But the addition of exercise is going to increase your muscle mass and will contribute to the weight loss that you probably desire.

 

I hope you found this article to be informative and helpful! Please check out my eBook to learn more about the lifestyle changes that you can incorporate to see the changes that you desire for yourself and your family.

 

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Filed Under: Health Tagged With: health, lifestyle, metabolism

Cognitive Behavior Weight Loss

11/13/2019 by Julie RN DCES Leave a Comment

change your life with cognitive behavior changes

Change your thinking and change your life. Your life is a result of your daily decisions. Perceptions can be changed with a single thought. You must believe that cognitive behavior weight loss is indeed possible. What does that mean? Keep reading…

What is your motivation?

What is your motivation to change your life? When you reach the point where your weight is unacceptable, you will make changes in your lifestyle.

To make sustainable lifestyle changes you must:

  1. Change your thinking
  2. Manage your environment
  3. Take a long-range view

As a diabetes care and support manager, I am trained in how to maintain sustainable changes in your life. What does sustainable mean? It means that you can continue it on an ongoing basis. Diabetes is directly related to excess weight. It is a chronic disease, so it is important to manage your weight gain over a lifetime, therefore, by sustainable means.

We have all tried to lose weight on diets. We can deny ourselves for a while, but we give up and go back to our old eating habits. Then we feel like failures.

We need to change our thinking by identifying your why and focusing on it every day. Have you taken the time to evaluate what motivates you? That is the first step.

Be realistic

Be realistic! When you go on a low carb diet, you are going to crave carbohydrates. Your body’s main fuel supply is carbohydrates. So when you reduce your carbs, you feel tired. But carbohydrates are not your enemy.

There are limits to our energy to deny what we crave. Don’t try to change all your bad eating habits at the same time. Make a list of your cravings and prioritize them.

Pick one to focus on. For example, potato chips. Look at the serving size and measure out one serving. Put the chip bag away. Enjoy your one serving of chips once a day. Celebrate your ability to control your cravings. When this is an automatic behavior, pick another one or two on your list. Don’t try to deny all your poor eating habits at the same time.

Manage your environment – Plan ahead.

Out of sight = Out of mind

Make it harder to do what is bad. You are going to get hungry. Set a bowl of fruit or nuts where you can see them and put away the bag of chips. When you are hungry, eat the fruit.

Another way is to not purchase the bag of chips, thereby controlling your environment.

In-sight = in mind

Plan for healthy snacks like yogurt or cheese sticks. Keep in mind sweet snacks are digested quickly leaving you hungry again. Snacks with high fiber like nuts and seeds or protein snacks protect against hunger longer. Plan ahead for your snacks and stick to it.

Plan ahead for non-food rewards

I encourage everyone to journal daily. Record your successes and reward yourself with non-food items. Consider a massage, a date night, maybe even a trip. There are a wide variety of ways to reward yourself with non-food items. Celebrate your victories!

Write about your failures. You will have failures. It is important to take time to evaluate what went wrong. Learn from your failures.

Take a long-range view – expect setbacks

Record in your journal your feelings. Many people do not have good coping skills. If you have a bad day, know that tomorrow is a new opportunity. Forgive yourself and learn from your setbacks. Research healthy ways to cope with stress. Practice what works best for you. Promise yourself to try harder tomorrow.

Focus on the times when things went right. Celebrate your victories. Each evening (maybe when you are watching television) review your day and journal your successes. Feel good about your progress. Having a written record is important to remember your growth. Your journal will help you realize how much you have grown.

Cognitive behavior weight loss

My ebook, Parent’s Guide to Healthy Kids, emphasizes cognitive-behavioral dieting. There are many tricks to making sustainable changes. Previously I suggested journaling while watching television. This is called stacking habits.

Stacking habits is setting up cues for remembering healthy habits. My ebook goes into more details and more suggestions! I hope you’ll check it out!

Click here to check out my eBook: Parent’s Guide to Healthy Kids!

If you know of anyone who could benefit from cognitive behavioral dieting, be a good friend and share this blog post with them! If you have questions that aren’t answered here, you can email me at Julie@kidsatriskfordiabetes.com.

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Filed Under: Diabetes, Health Tagged With: diabetes, health, lifestyle

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