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Metabolism
Rev Up Your Metabolism
Together we are going to re-educate you and your metabolism so that your body becomes a
naturally vibrant, invigorated, fat burning machine.
The Magic Metabolism Recipe
Nutrition + Exercise + Sleep = Long term sustained weight/fat loss & energy gain
Understanding your metabolism, how it works and how you can make it work harder are some of
the secrets to healthy long term weight loss. Now you have started to introduce good nutrition
and habits into your life this is the perfect time to incorporate some metabolic-revving tips into
your daily regime.
Rev up Your Body’s Engine
Food is our body’s fuel. When we burn it for energy to run our bodies, the process creates heat.
Eating the right foods and smart use of the quality nutritional supplements can assist the body’s
engine to burn fuel more efficiently, helping our metabolism to stay revved and functioning at an
optimum level to become a lean, mean fat burning machine! This can revolutionise your long term
health and weight control.
Below is a chart of what you are looking for in a perfect meal. As you will see, you need a meal
that combines complex carbohydrates and lean protein that will then provide you with the best
source to keep you fuller for longer. The Herbalife Meals will provide this perfect meal.
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Week 3: Metabolism & Healthy Breakfast
Metabolism
Metabolism: Truths and Myths
Metabolism basically refers to all the chemical processes that take place in the body in order to
sustain life – allowing you to breathe, pump blood, keep your brain functioning and extract energy
from your food. When you hear the term metabolic rate – more accurately called basal (or resting)
metabolic rate (BMR) – that refers to the number of calories your body at rest uses each day, just
to keep all your vital organs functioning. We are all different and therefore our BMR will be
different to the next person. Your Coach will have given you your own personal BMR at your initial
health assessment.
You burn additional calories through your daily activities and formal exercise but by far the
majority of the calories that you burn each day are your basal calories. The number of calories
that you burn every day is directly related to your body composition. Think of your body as divided
into two compartments. In one compartment is all the body fat; in the other compartment is
everything that isn’t fat (e.g., bone, fluid, tissue, muscle) – that’s the fat-free compartment. The
size of your fat-free compartment determines your metabolic rate, with every pound of fat-free
mass burning about 14 calories per day.
Since the fat-free compartment contains muscle tissue, one of the best things you can do to boost
your metabolic rate is to strength-train to increase your muscle mass. If you build up 10 pounds of
lean body mass, that’s another 140 extra calories that you burn per day – not to mention the
calories that you burn through exercise!
Here are a few truths and myths about metabolism:
Myth: Aging slows your metabolism.
Truth: People do tend to put on weight as they get older but it isn’t inevitable. People have a
tendency to exercise less, or less vigorously, as they age – and that means fewer calories burned
per day. As activity levels and intensity go down, loss of muscle mass can occur. This then shrinks
the body’s fat-free compartment and leads to a lower metabolic rate. Cardiovascular exercise will
burn calories and resistance training, to preserve or build up muscle, are great defences against
age-related weight gain.
Myth: You’re stuck with the metabolism you have and you can’t change it.
Truth: We all seem to know people who can “eat whatever they want and never gain weight” or
those who “just look at food and put on 10 pounds.” But lifestyle plays a big part in determining
the calories you burn per day. While it may appear that there are people who eat all the time and
never seem to gain, chances are they make healthy, relatively healthy selections naturally. And
many of these people burn more calories through what is called Non-Exercise Activity
Thermogenesis (NEAT) – basically, they move around a lot during the day. They might fidget more;
get up from their desks frequently during the day to stretch or walk down the hall to talk to a
colleague instead of emailing. Next time you’re in a public place – say, a coffee shop – become an
observer. You may notice that heavier people sit very still and hardly move. Leaner people may use
more hand gestures, or wiggle a foot or a crossed leg. The point is, build more muscle and then use
it by moving around more throughout the day.
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Metabolism
Myth: If I cut calories, my metabolic rate will slow down, so what’s the point of
exercising?
Truth: It is true that your metabolic rate can slow a bit when you cut calories. After all, your
body’s natural inclination will be to try to conserve calories as best it can. But these decreases are
relatively small and if people become more active as they lose weight, this can offset these small
changes. By dieting and exercising, you can help to preserve the rate at which your body burns
calories.
Power Your Metabolism with Protein
Your muscle mass works like a furnace, burning calories and stored fat for energy. The more
muscle you have, the higher your metabolism, the faster you burn calories. Eating plenty of the
right type of protein daily is essential to maintaining your muscle mass for good health, energy and
effective weight management. It is worth now re reading week 1 handout covering protein.
Metabolism Hinderers
The Action
Crash/yo-yo dieting
Cutting out/severely
restricting food groups
(macro nutrients)
Lacking micronutrients
(vitamins, Minerals and
Herbs and spices)
Bingeing
‘Free Foods’
Counting calories, not
considering them
Comment
This confuses your metabolism and it stops trusting you to provide
enough food/fuel. As a result when you stop ‘dieting’ your body
stores all the increased foods as fat.
Your body needs nutrition from each key food group in balanceperfect mix is shown in the ‘what makes a perfect meal’ graphbalance of protein, complex carbohydrates, healthy fat. If you cut
out or eat an imbalance your body gets confused and fat
storage/cravings occur.
These are what we often lack the most and completely
underestimate how important they are to the workings of your body
and especially your metabolism and therefore, long term weight
management. For your body to work well, have energy, burn fat,
build lean tissue and every other ‘function’ to work, each of your
trillions of cells need every key micro nutrient, every day and
throughout the day.
Food (and often the poorest nutritionally) ‘overload’ teaching the
body to store fat not burn it.
Fat free, sugar free etc. These foods are imbalanced. They are
missing vital nutrients and add the gap is filled with artificial
sweeteners etc for taste. They therefore unbalance the metabolism
and confuse the body as it thinks it has had a food group it has not
and so sends signals to make you crave and eat that ‘missing’ food.
Not all calories are equal and so it’s important to stop focusing on the
number and focus on the quality. In the most part you can actually
eat more and lose weight if your calorie choices are good.
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Metabolism
Skipping meals/eating
gaps
Eating below 1200
calories a day
Trans fats
Nicotine
Alcohol
Salt
Processed Caffeine
Stress
Your body becomes very confused by this activity but this is a dieter’s
habit. The thought is if we eat less and less then we will lose more
weight. The reality is your body goes into starvation mode and stores
fat to ensure it can function
Nothing wrong in occasionally dipping below 1200 but consistent
starvation (yes, this is what it is) triggers auto-famine in the body.
Labelled as hydrogenated and partially hydrogenated fats. There is
no nutritional value in these fats and go straight to you fat stores. If
on the label then put it back!
Just one cigarette a day makes your cells toxic and slows the
metabolism to the same extent as exercising 3 x a week would
increase it!
Wine in particular, contain sulphites which have a negative impact on
the metabolism so it’s important to moderate and stick to the
healthy limits.
Think slug! That’s what salt does to your metabolism.
This again is quickly absorbed into your blood stream and your cells
are ‘drugged’ and cannot give the burn fuel/fat messages clearly.
This is one of the hardest ‘hinderers’ to control as we are not always
in control of the source! Find ways to relax and deal with life’s
stresses (not turning to food and drink though!)
Metabolism Helpers
Building trust, good consistent Have a regular, healthy eating pattern EVERY day. 3 Core
eating pattern
meals, 1-3 snacks (depending on your recommended
calorie/protein intake), ideally with gaps of no more than 3
hours between either a meal or snack. This way your
metabolism trusts you to fuel well and consistently and will
happily ‘burn’ each piece of fuel at maximum efficiency, as it
is consumed trusting more is coming!
Do not eat fewer than 1,200 calories a day. Eating too little
may slow your metabolism.
Never, ever, skip breakfast. It will set up your metabolism to
be in slow burn setting all day long
Have a supply of protein-powered healthy snacks suggest as
Herbalife protein bars or Gourmet Tomato Soup on hand as an
alternative to carbohydrate-loaded junk food. Make any
evening snacks high in fibre such as the gourmet soup, soya
nuts, High fibre crackers with low fat, protein toppings.
Focus on Low/Med GI Foods as Focussing on foods that are low on the Glycaemic Index scale
the majority of your diet.
(covered later in the course), avoid ‘spiking’ your blood sugar
level and so avoiding cravings and a yo-yo of blood sugar highs
and lows.
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Metabolism
Zig Zag/Metabolic Boost day
Buy Well/Cook Well/Keep It
Fresh
Sleep
Limit/Balance Toxins
Balance your
macronutrients/Ensure you
are getting all the
micronutrients
Spice up Your Life
Water/Hydration
Zig Zagging means having moderate variations to your daily
calorie intake (I.E. a fluctuation of +/- 200 calories from your
recommended guideline intake). This keeps your metabolism
on its toes without dipping too low to trigger the ‘famine’
mode. A metabolic boost day is choosing one day a week
where you increase your calorie intake by 3-500 calories BUT
good healthy calories. This shocks your system and ensures it
has complete trust you not to under eat.
We can’t always control the nutritional quality of our food
but we can buy the freshest ingredients, cook them without
destroying too many nutrients and keep adding in/mixing
food choices in particular, fruits and vegetables to keep our
metabolism excited!
Don’t think snoozing a few hours longer each night will solve
a weight problem. It won’t! Exercising and eating healthily is
still the way to go. But, lack of shut-eye may soon be
considered another risk factor for obesity. Especially since 65
percent of the population are overweight and 63 percent of
people don’t get eight hours of sleep a night. Interestingly,
many of those who are overweight also don’t sleep enough.
One thing does seem to be clear. When your body is not
hungry for sleep, it won’t be so hungry for food either.
Toxins are everywhere, we are exposed to around 2000
chemicals every day, in no small part from the pesticides and
chemicals in our ‘fresh’ foods and convenience cooking I.E.
microwaving foods in plastic portion bags. Balance these
toxins in your system by avoiding such packaged foods and
adding in metabolic cleansing superfoods (see below) and
always having your multivitamin and in particular fibre and
herb, as the herbs will help cleanse the toxins from your
digestive system.
Each meal or snack should be a mix of lean protein and
complex carbohydrates (macronutrients). Your cells
determine your body’s decision to burn your food as fuel or
store as fat. Those cells need all the key vitamins and
minerals (micronutrients) topped up throughout each and
every day to make the right choice!
Spice up your food with black pepper, chilli and chilli flakes,
paprika, cayenne pepper, fresh ginger or cinnamon. Less is
more so if you are not used to spicy food then take it slowly –
you can add but you can’t take away!
Start your day with a glass of ice cold water-the equivalent of
throwing a bucket of cold water over a sleeping creature.
Rapidly wakes up your metabolism and gets it straight to
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Week 3: Metabolism & Healthy Breakfast
Metabolism
work.
Engage in 30 minutes of activity at least 3-5 times per week
to help minimise weight gain and to raise metabolic rate.
Your metabolism is not just raised during the exercise but can
stay raised for up to 48 hours afterwards-hence aiming for at
least 3 times a week, (every other day) as a minimum, is a
key goal to work towards. Introduce weight resistance
exercise into your routine to increase metabolic rate increase
further and develop lean muscle which will raise your basal
metabolic rate as mentioned earlier.
Exercise
Drink 2 litres of water per day and your Thermojectics®
Instant Herbal Beverage. Just 500ml of water will boost your
metabolic rate by 30% and the Herbalife Beverage will help
you burn an extra 80 calories for every cup you drink as it
stimulates the Thermo genesis process mentioned earlier.
In addition to the helpers listed above it is also important to eat smart for the best metabolic
boost. So, include these metabolic top foods......
Metabolic Superfoods
Family
Legumes
Best Source
Red Beans
Soy Beans
Allium Family
Garlic
Whole Grains
Quinoa
Barley
Herbalife
Thermojetics
Beverage
Orange: Sweet
Potato, carrot
(skin on)
Green Tea
Fruit & Vegetable
(Think rainbow
colours and
Comment
Dried are best then canned (be careful of salt
content)
High in soluble fibre
A resistant starch – just 5% of your meal including
these will increase your fat burn by 25%. 80% of that
fat burn will be the middle, hips and thighs!
Incredible detoxifier
Stimulates the body to produce antioxidant in each
cell.
Cleanses the liver and lowers cholesterol.
Other good sources- red onions; cleanse and fights
bugs
Leeks; best aspects of garlic & onions with fibre to
boot & a perfect blood stabiliser.
Great fibre, pre biotic resistant starch which are all
great for detox as well as fat burn.
An antioxidant and cleanser and also a great
metabolic booster to optimise daily fat burn.
Lower the GI, lower the insulin spike therefore less
sugar to work off! Rainbow equates to wide range of
nutrients.
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Metabolism
medium/low GI)
Yellow: CitrusLemon, oranges
Purple: Berries
Red: Tomato
Berries
Raspberries
Strawberries
Cruciferous
Vegetables
Broccoli
Dark Green Leafy
Vegetables
Spinach
Kale
Soy Protein
Formula 1
Seeds
Dairy
Sunflower,
Pumpkin, Sesame
Organic Low Fat
Natural Yoghurt or
Greek
Chilli
Fresh or dried
Water
Plain water
Choice counts-Difference in Apple vs. Banana is either
a 30 mins jog or 60min walk to burn the extra sugar in
the banana!
NB: Tomato nutrition value improves with cooking 2
mins cooking x 50%, 30 mins cooking x 150%.
Great shake: Formula 1 Vanilla, low sodium tomato
juice, try making salsa, pepper, onion & chilli
Hinder the growth of fat cells and encourage release
of fat
Raspberries & strawberries block enzyme of starch &
fat.
Good pudding: 0% Greek yoghurt and 5/6
Raspberries/strawberries
NB: If there is visible juice in the container do not buy
them as they are past their best.
Try raw and actually one of the only vegetables best
micro waved (1/3 more beneficial than steaming).
Great fibre, antioxidant, anti carcinogenic and can
help prevent heart disease
Other sources: cabbage, cauliflower
Contains magnesium which balances hormones that
communicate with your metabolism.
Manganese which burns glucose
Soluble fibre and a pre biotic
Great source of fibre and raises the hormones that
affect your metabolism
Nutrient dense, natures Hoover and maximum
Opticarb foods
Bacteria in our gut are 1/10th human and 9/10th non
human! The yoghurt will aid and balance in your
digestion by adding more good guys (bacteria).
The calcium with Vitamin D drives fat out of the fatty
tissue and inhibits absorption. Zinc suppresses the
appetite
What more is there to be said! The heat created in
your system will raise your metabolism for a few
hours after.
Just 500ml will raise your metabolic rate by 30%
A.M. is Key, Cold water then hot water & lemon-try
adding fresh ginger and for the bold - cayenne pepper
for extra metabolism ‘BOOST’
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Week 3: Metabolism & Healthy Breakfast