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		<loc>https://leahgaspar.com/blog/</loc>
		<lastmod>2022-09-21T14:12:28+00:00</lastmod>
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		<loc>https://leahgaspar.com/what-the-heck-is-metabolism/</loc>
		<lastmod>2019-10-09T16:03:26+00:00</lastmod>
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			<image:title><![CDATA[How to lose weight. metabolism does it really matter_ leahgaspar.com]]></image:title>
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			<image:caption><![CDATA[Don't freak out, let me explain. Here's the thing, when people lose weight their metabolic rate often slows down because you're smaller, lost fat and may have lost muscle. We don't want to happen, so preserving your muscle is very important. Working out in a specific way so you're not losing muscle and resting and recovering enough is often overlooked, but necessary for body. Just like in your car the fuel you put into it matters! Calories are not all the same. The type of food you eat also affects your metabolic rate! Your body actually burns calories to absorb, digest, and metabolize your food. This is called the “thermic effect of food” (TEF). Just like you can't out work a poor diet, you can't out eat one either, but you can use it to your advantage when you understand how your body metabolizes foods differently. Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%. By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate. (Note, I said slight and did not just give you the green light on eating mass amount of protein) Now, don’t go out and start eating tons of protein, that’s not what I’m saying here. What I am saying is you could trade out that bag of chips for so real food and that will help! Another bonus of protein is that your muscles need it to grow. By working them out and feeding them what they need they will help you to lose weight and keep it off. leahgaspar.com]]></image:caption>
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	<url>
		<loc>https://leahgaspar.com/weight-loss-doesnt-need-to-be-miserable/</loc>
		<lastmod>2019-10-09T17:24:32+00:00</lastmod>
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			<image:title><![CDATA[diets do not have to be miserable stop starvings start losing weight leahgaspar.com]]></image:title>
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		<loc>https://leahgaspar.com/emotional-eating/</loc>
		<lastmod>2019-11-07T13:08:37+00:00</lastmod>
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		<loc>https://leahgaspar.com/all-the-healthy-info-you-know-could-be-making-you-fat-stuck-and-unhealthy/</loc>
		<lastmod>2019-11-26T13:00:00+00:00</lastmod>
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		<loc>https://leahgaspar.com/three-tips-to-stop-over-eating-at-meals/</loc>
		<lastmod>2019-12-13T21:48:57+00:00</lastmod>
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			<image:caption><![CDATA[TIPS TO STOP OVEREATING START WITH A SALAD LEAHGASPAR.COM]]></image:caption>
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		<loc>https://leahgaspar.com/fitting-self-care-into-your-day/</loc>
		<lastmod>2020-03-24T14:31:11+00:00</lastmod>
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		<loc>https://leahgaspar.com/self-care-do-something-for-yourself-so-that-you-can-do-for-others-too/</loc>
		<lastmod>2020-06-25T17:50:06+00:00</lastmod>
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		<loc>https://leahgaspar.com/common-weight-loss-advise-that-is-not-helpful/</loc>
		<lastmod>2021-07-31T10:46:14+00:00</lastmod>
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			<image:title><![CDATA[Weight Loss Help Leah Gaspar Coaching]]></image:title>
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		<loc>https://leahgaspar.com/intro-to-fuel-vs-non-fuel/</loc>
		<lastmod>2022-09-21T14:12:28+00:00</lastmod>
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