Skip to main content

Advice to Help You Kick-Start Your Metabolism


Increasing activity and limiting calories are the most important ways to keep weight off as you get older. But by following the metabolism-boosting pointers below, you may have an easier time keeping those extra pounds from creeping up on you. 
  • Add muscle. Each pound of muscle burns about six calories a day, versus two calories a day for fat. Strength training exercises, such as lifting weights or doing squats, lunges or sit-ups, can help you build muscle. 
  • Get moving. Just 30 minutes of moderately intense exercise five days a week can burn about 1,000 calories a week. That works out to about 15 pounds a year. High-intensity workouts, such as jogging or using a stair climber, may have an additional benefit -- increasing your resting metabolic rate after a workout. 
  • Eat more often. The American Dietetic Association recommends eating three meals and one or two snacks a day. Just make sure to choose healthy snacks, such as fruit or yogurt, and don't increase your overall caloric intake. 
  • Eat breakfast. Starting your day on a healthy foundation, such as a bowl of high-fiber cereal, makes it far less likely you'll grab a fattening Danish later on. Another benefit to breakfast? Studies suggest that it gets your metabolism going.   
  • Consume enough protein. Although your body needs a combination of carbohydrates, protein and fat each day, protein is especially important for people who want to lose weight. One reason is that getting enough protein ensures that any weight you lose comes primarily from fat and not from muscle. 
  • Drink plenty of water. Your body runs more effectively when you're well hydrated -- and that includes your metabolism. Water is your best calorie-free choice.  
  • Get your zzzs. Running short on sleep boosts levels of the hormone ghrelin, which research says can make you hungrier, slow your metabolism and promote fat retention.
  • Don't crash diet. If you go on a very low-calorie diet, your body will go into starvation mode -- slowing your metabolism instead of speeding it up to make full use of every calorie consumed. That's why most people shouldn't trim more than 500 calories a day from their normal intake.  
  • Turn down the heat. Earlier generations generally lived in chillier homes and used up extra calories trying to stay warm in the winter. Although there's no need to be uncomfortable, lowering the thermostat by a couple of degrees in the winter may accomplish two goals: reducing your heating bills and burning a few extra calories
Labels:

Comments

Post a Comment

Popular posts from this blog

Adopting a Vegetarian Diet

Adopting a vegetarian diet has become a popular choice for individuals looking to improve their health, particularly as heart disease and obesity rates continue to rise in many parts of the world. Vegetarians tend to have lower cholesterol levels and consume fewer trans fats than those who consume meat and dairy products. However, to maintain good health, vegetarians must ensure they obtain the right amount of nutrients from their vegan diets. By taking care to plan their diets carefully, vegetarians can enjoy a satisfying and tasty way of life. While there is no established vegan diet, it is widely agreed that with so many vegetarian diets to choose from, the choice is ultimately up to the individual. However, vegetarians must be cautious not to make their diets too restrictive as this can lead to difficulties in meeting the body's daily nutritional requirements. Commonly deficient nutrients among vegetarians include protein, iron, vitamin B12, vitamin D, calcium, and zinc. Soy pr...
Post a Comment
Read more

How (and why) to check your medical records

The Health Insurance Portability and Accountability Act is designed to protect patient health information and guard medical privacy. Only you, your insurance company and your doctors can access your records. You may want to have a copy of your records to check for mistakes or to recall your medication history. Talk to your doctor's office about how to access your records online. Different services require different procedures. Some doctors require you to fill out a form. Do it at the doctor's office in case you need help. Write down specific information you want, such as blood pressure, scans, blood and urine tests, cholesterol levels, and history of surgery or other procedures. Pay any fee. When you receive the records, check to see that all the information you requested is included. Check the records for mistakes. If you find anything you don't understand, call the health-care provider's office and ask for an explanation. If it is a mistake, ask the provider...
2 comments
Read more
 Daily Health Habits of Yoga Yoga is a practice that has been around for thousands of years and has been shown to have numerous health benefits. It involves a combination of physical postures, breathing techniques, and meditation to help improve both physical and mental health. Here are some daily health habits that can be integrated into your yoga routine to help improve your overall well-being. Morning Sun Salutation: Starting your day with a series of Sun Salutations is a great way to get your body moving and energized. Sun Salutations are a sequence of postures that warm up the body and prepare it for more challenging poses. This simple yet effective practice can help improve flexibility, balance, and coordination, and is a great way to start your day feeling refreshed and rejuvenated. Controlled Breathing: One of the key components of yoga is controlled breathing, also known as pranayama. This practice involves taking slow, deep breaths, which can help calm the mind, reduce st...
Post a Comment
Read more