Every person is unique. This not only applies to shape of our nose, but our metabolism as well. One person (not many though) can eat anything with abandon, yet never gain a pound. Others can't look at piece of chocolate without gaining five pounds. Life just doesn't seem fair.

What is metabolism anyway? Webster defines the word as ...the chemical change in living cells by which energy is provided for the vital processes and activities and new material is assimilated to repair the waste. Our bodies take various dietary components (proteins,fats, and carbohydrates) and break them down for energy. This energy is either used immediately or stored in fat cells for later use. The energy used in the present is dependent upon the physical activity of the body at the time. All other things being equal, the greater the activity the more energy is used and the less (if any) is stored.

When the body is at rest, there is something called the basal metabolic rate (BMR). This BMR is defined as the heat that an organism (our body) gives off in a state of complete rest usually at an interval of 12 to 15 hours after the ingestion of food. In other words how many calories a person will burn over this time period after eating. This rate is unique to each individual, however there are certain conditions of the body that can determine this rate. Once again all other things being equal, a person with more muscle mass will have a higher BMR. This means if two people have equal weight, the person with a greater percentage of muscle mass will have a higher BMR. Sleeping, the person with the greater muscle mass, will burn more calories. I think the message here is clear: in order to loose weight more easily create more muscle mass.

Physical exercise is one of the best ways to lose or maintain your weight. Exercise causes certain chemicals to be released into the bloodstream that initiate the release of fat from the fat cells. Certain hormones like testosterone are released which aids in the breakdown of fat. As mentioned above, one of the objectives is to build muscle mass. This is accomplished by completing basic resistance exercise for a period of up to one hour.

Good areas of the body to work are the glutes and the legs. There is a lot of muscle mass in each of those areas. And many times working the glutes also works the legs and vice versa. See the exercise routines depicted on this site for these two muscle groups for suggested exercises.

When doing any exercise to build muscle mass, be sure to use enough weight. A common mistake is picking too light of weight and doing high repetitions. Choose a weight that will enable you to do 3 sets of 6-8 repetitions. The weight should be heavy enough that on the sixth or seventh repetition of the third set muscle failure is experienced (you can't do anymore). Using a heavier weight with low repetitions is particularly necessary for these large muscle groups. With other muscle groups such as the shoulders and arms, lighter weight and higher repetitions can be used.

A good rule for dieting is don't diet. Eat sensibly and don't cheat. The good news is that eating five to six meals a day is a good thing. Each time you eat, you increase your metabolism. The bad news is you must give up products made from white flour and other foods with a high glycemic value such as potatoes,rice cakes, and bananas. Avoid foods containing added sugar also. These foods with high glycmeic ratings cause an increase in insulin production. High levels of insulin will cause the body to burn gylcogen and muscle tissue instead of fat. Eat complex carbohydrates instead. Fresh vegetables and fruit are complex carbohydrates. There are some fruits and vegetables to be avoided. As mentioned earlier, bananas are one as well as pineapple,raisins, and watermelon. Carrots also have a high glycemic value. Complex carbs are processed slowly by the body and as a consequence energy is released into the bloodstream slowly. Because of this slow release, insulin levels remain more stable. However, there are times when eating foods with higher gylcemic values can be beneficial. After strenuous exercise, higher glycemic carbs can be use to replenishing depleted glycogen levels in the muscles. They can aid in recovery, because the glycogen is released quickly into the bloodstream.

A complete protein needs to be included in every meal. When protein is added to the meal, the overall glycemic level is reduced. Protein has to be reduced to a liquid state before it passes to the intestines for absorption into the bloodstream. Protein elevates the body's basal metabolic rate and increses the body's ability to burn calories as heat. Protein causes the body to burn more calories as heat - 40% more than carbohydrates. Also by consuming protein with every meal, the body is able to release higher levels of a fat releasing enzyme. This enzyme,lipase, helps the body to use fat for energy rather than glucose. As mentioned earlier, the protein should be complete with all necessary amino acids present. Animal protein usually contains all the necessary amino acids, but vegans will need to pay more attention to this area to insure that they are including all the amino acids in their diet. Vegans can combine brown rice and beans with their meals in order to receive a complete source of protein.

Your body also needs fat to help transport oxygen to the cells to produce energy. Fat also slows the formation of glucose entering the bloodstream that was created from eating carbohydrates. Fat binds to the carbohydrate and slows absorption. When the body experiences a rise in blood sugar (glucose), it releases a corresponding amount of insulin in response. You want to avoid a sharp spike in blood glucose levels because a high level of insulin is also created in response. And remember high levels of insulin in the bloodstream is not a good thing. Insulin is responsible for turning blood glucose into fat. Non-animal fat can be added to the meal to reduce the sugar spike For example, non-transfat margarine can be spread on wheat bread. Flaxseed oil can be drizzled on vegetables and olive oil can be added to a salad. The body also benefits greatly from essential fatty acids. Essential fatty acids such as omega-3 and omega-6 increase the body's metabolic rate and also increase the efficency of insulin. These essential fatty acids also help your body to burn stored fat. Salomon or fish oil capsules are an excellent source of omega-3 factors. While flaxseed oil contains both omega-3 and omega-6 fatty acids. As mentioned above, flaxseed oil can be poured over vegetables to not only enhance the taste and flavor of the vegetables, but will provide your body with all the necessary fatty acids your body requires. A simple teaspoon of flaxseed oil will provide your body with its daily requirement of these essential fatty acids.

A rough guide to follow is to combine carbohydrates,protein, and fat in the 40-30-30 proportion, respectively. While it probably is not practical or possible to follow these proportions at all times, it serves as a reminder to include an ample amount of protein and fat along with your carbohydrates each meal.

1. Physical exercise is one of the best methods of keeping your body healthy and your weight under control.
2. Eat complex carbohydrates such as fresh fruits and vegatables. Avoid simple carbs such as white bread, potatoes, and food with sugar added.
3. Include protein with every meal.
4. Eat frequently, but manage your portions. Do not over eat. Keep your calorie intake to less than 500 calories per meal.
5. Avoid the saturated fats found in animal products, but be sure to include some fat with each meal.
6. Drink plenty of water. Hydrating your body is important in maintaining proper bodily functions. Waste is eliminated more quickly and completely.