Jump-Start Your Metabolism at Work

I have recently been studying more about the dangers of sitting too long without doing exercise – something that affects the majority of workers in America.  If you have problems jump-starting your metabolism I will be sharing information about this with you very soon.  You’ll know if this includes you if

  • You’ve been gaining weight, particularly around the mid-section that is very difficult to lose
  • You find that weight is piling on and doesn’t want to leave no matter what you do
  • You try to exercise in the evenings after work but nothing seems to be happening
  • You’re even eating less, trying to bring in my vegetables and fruits and less saturated meat products but still not losing weight.

It can be discouraging to keep trying different diets and even working up a sweat on the treadmill but seeing little to now results.  When you find out that your work doesn’t have to be in vain you’ll feel better inside, the thing is getting you to be healthier inside too.  First of all it’s important to know that if you have been sitting for long hours each day such as up to 8 hours (common if you work at a desk all day) and haven’t exercised during the day, your metabolism might be on the blink.

Recent research in this area of sitting too long without movement is starting to show that exercising after sitting all day doesn’t have the positive effects you want.   The metabolism might be so negatively affected that it isn’t burning fat at all.  This can have serious consequences for your health and longevity.  The thing to do is to get moving right away.

During the day, time yourself.  Get up and move every 30 minutes.  That can be as simply as walking to one place to the next.   If you’re in an office you might not be able to get up and leave your desk that often so here’s some ideas.

  • Stand up by your chair and stretch
  • Stand up and sit down ten times
  • Do a series of 5 to 10 deep knew bends
  • Learn desk exercises and do them without getting up including pumping your legs to your chest 5 to 20 times.

Start there.  Of course, during your real breaks, be sure to get up and walk around. Don’t stay at your desk – move.  This will help to start getting your metabolism to wake up.

 

Move Your Butt – Bust that Gut

01runningshoesGee, can I say that?  I hope so because I want you to live life as well and healthy as possible.  Exercise is vital for health.  We don’t live in the days when work meant physical movement all day long so you needed to get rest when you got home.

Today, work primarily means sitting down all day.  The only movement you might get is moving from the front door to the car or other mode of transportation where you sit down. For some it’s moving from the bedroom to the home office which is even less steps.  Then you move to get to the chair in an office where you sit all day, mostly in front of a computer screen or in meetings, or somewhere else. You get tired but you don’t move a lot.

Even if work is being on your feet all day (which burns more energy) it’s not aerobic movement that burns calories, gets the metabolism up, and melts fat.

According to a 2012 article by Alice Park in Time, Health & Family,  “About 5.3 million of the 57 million deaths worldwide in 2008 could be attributed to inactivity, the new report estimates, largely due to four major diseases: heart disease, Type 2 diabetes, breast cancer and colon cancer. The study finds that if physical inactivity could be reduced by just 10%, it could avert some 533,000 deaths a year; if reduced by 25%, 1.3 million deaths could be prevented.”

That’s pretty serious stuff.  I don’t know about you, but that give me pure motivation to get my butt up and start moving it to bust gut fat and get rid of extra weight.

If you haven’t been exercising like you should today is a great day to get started.  How about getting up every 60 minutes to do some stretching, or take a 10 minute walk around the block.  You don’t have to sign up for a marathon yet, just stop making excuses and get yourself moving.

Read the whole article about this study and exercise:  Lack of Exercise as Deadly as Smoking

Season of Detox – Day 18

This was another difficult day for my detox experience.  We are attending a special church service here in San Francisco so we’re dealing with long hours being in church services, short breaks and more long hours in services.  Breakfast was another smoothie and the raw almonds and raisins (yes I  need to change up on that a bit).  The first service didn’t get out until after 1:00.  By then I was really hungry. 

Because the time between services was short and the only thing I could find was a Subway, I ordered a salad with falafel.  The falafel wasn’t very good so I ate only a few pieces.  The server was very sweet, wanting to help me get the food I wanted.  She suggested strongly that I try the celery dressing to go with the falafel but I only took the oil and vinegar.  It was fine.  All of those vegetables are tasty; olives, peppercini’s, celery, tomato, spinach, onion. 

Well, that salad had to last until after the evening service which was from 3 to 7:30 p.m.   Food wasn’t ready until almost 8.  It was fried chicken, potato salad, green salad, macaroni and cheese, green beans and rolls with cakes for dessert.  I asked for a plate without chicken, rolls or dessert.  I totally didn’t think to not take any macaroni and cheese which meant a dairy and gluten dump.  Have to admit I was really very hungry so I ate the whole plate even though I had asked for a take out box. 

I’ve probably messed up the detox except I haven’t had any animal protein for 18 days.  Perhaps I can salvage it starting tomorrow by going back on a stick raw experience.   Of course, Thursday is Thanksgiving so that will mean deciding what to do.  I feel that even if I decide to get off of the detox at this point, it’s been a great one. 

However the results so far are feeling far more clear headed, losing weight (which was obvious enough to be seen today at the church event), my skin looking clearer and looking younger.  Certainly worth the efforts in my book!

The Belly Fat Issue

Have you tried to get rid of fat about the belly?  I know, don’t moan.  Millions of us (seasoned women that is) have to be very careful about gaining too much fat in this area.  Yet, being menopausal seems to bring on the problem more than ever.  But that doesn’t mean you can’t prevent the problem or that you have to keep belly fat if you already have it.

First of all, here’s some new information to consider. The basic measurement that starts to cause a problem for women is a mid-section of 35 inches or more.  Now a Harvard Medical School study finds that belly fat can cause issues deep into the abdominal area and wrap around vital organs.

This fat is also has particular characteristics that can cause inflammation in the body.  Other health concerns resulting from belly fat are high blood pressure, high cholesterol levels, and can lead to heart disease, stroke, and Type 2 diabetes.

Unfortunately, you might not know the harm that’s being done in your body by belly fat until your health has been significantly affected in negative ways.

The other unfortunate thing is that getting rid of belly fat is not and easy thing to do. To avoid having to get rid of it, it’s best to work on avoiding it in the first place with healthy eating habits and exercise.  The Harvard Women’s Watch suggests cutting back on simple carbohydrates such as sugar, cakes, and candies.  It also helps to cut down on calories by eating smaller portion sizes and exercising at least 20 to 25 minutes a day.

Another idea is to increase your intake of Vitamin D.  Dr. Keri Peterson, columnist for Women’s Health magazine suggests eating a diet high in Vitamin D foods or taking Vitamin D supplements of 600 to -1000 IU per day can increase the metabolism and help cut fat in the mid-section of the body.

The bottom line is to pay attention to your belly fat if you have it and do what’s necessary to get rid of it.