How to Boost Metabolism as
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| As we get older, the harder it becomes to boost metabolism and lose weight. Do you remember when you didn’t even know what metabolism was? My how time flies! |
When we were younger we could lose weight just thinking about it or simply by dieting for just a few days. Now that the old gray mare isn't what she used to be, we seem to be constantly struggling to take off what we put on! Sure we eat less and pass on desserts, but somehow our clothing size just seems to get larger and larger for no apparent reason. We work out more and still have ‘pudge’ to deal with! Tick Tock Goes the Biological Clock!
Its Not Your Fault
What's happening is that your metabolism is slowing down! Metabolism is defined as the way the body converts food into energy. The energy that’s burned are called calories. It is a natural part of aging that begins around age 30. From 30 on, your body burns about 2-4 percent less energy every 10 years. Fewer and fewer calories are burned and the excesses are stored as fat.
If you do nothing to counteract this, you’ll become heavier and heavier and less and less energetic. Metabolic changes are a direct response to changes in body composition.
Women naturally burn fewer calories than men. That’s because men have more muscle and women have more fat. (Gee whiz!)
OK, Yes It Is!
Most of the ‘slow down’ is your fault. (Sorry if you thought you were getting off the hook on this one:o)
Sure, we naturally lose muscle mass as we age, but the major cause of it is a sedentary lifestyle. The more inactive we become, the less muscle we have. The less muscle we have, the less energy we have. Therefore we move less and become more tired. So we eat. We get a surge of energy and do nothing. The body converts the calories as fat and we just become fatter and heavier.
Then one day it hits you that you're fat so you go online and locate a help page trying to find out how to boost metabolism... Am I right???
How to Boost Metabolism
#1) The best way to boost metabolism is to exercise. - We’ve all heard it yet we ignore it and seek other answers.
Yada Yada Yada.....
Exercise is HANDS DOWN the easiest way to get results! Whether you exercise riding a bike or walking a treadmill or lifting weights, it matters not. What does matter is that you do something.
They used to say that in order to boost metabolism that you needed at least 20 minutes of aerobic activity at least 3-5 times a week. They have lowered this number to 10 minutes for at least 3-5 days a week. THAT’S NOT MUCH and can be done.
Strength Training - The best part of it is that strength training actually gets better results than aerobics if you want to boost metabolism. I would much rather lift weights than run a mile~!
In a study of a group of 96 people, each were given a specific ‘to do’ list. 36 did aerobics, 18 did weight lifting, and 42 did nothing. The aerobic group raised their BMR (basal metobolic rate) 13% more than the sedentary group and the weight lifting group raised their rate 18% more than the sedentary group!~
Also, if you work out or exercise after you eat, you’ll really get a boost! A nice walk after you eat is always a great way to end a meal. A brisk 3 mile walk on an empty stomach will burn about 30 calories. But a brisk 3 mile walk on a full stomach will burn approximately 345 calories!
#2) Work your arms and legs! - Exercises that use both the arms and legs together are better fat burners than those that only work one of them. When you walk for example, carry a set of weights and lift weights while you walk. You will get twice the workout! What a great way to boost metabolism!
#3) Eat Breakfast - To slim down, lunch is actually your most important meal of the day if you're over 20 years of age. Studies have shown that most everyone burns more calories during the middle part of the day.
You really don't need a big breakfast! (More about this on this page: Get Busy to Lose Weight!)
#4) Eat Small Meals - Portion control may sound boring but it works! If you eat small amounts of food more frequently, you’ll boost metabolism more! As you eat, your body releases the hormone insulin. Insulin causes your body to store fat. The larger the meal, the more insulin your body releases which causes your body to store it as fat.
Smaller, more frequent meals keep insulin levels lower and more stable. The less insulin you have in your blood, the more fat you burn and the less fat you store. Lessen? If you want to boost metabolism, then eat less more frequently. Make sense?
There are a lot more common sense ways to lose weight than I can write about here. So be sure to check them out!
#5) Drink water. - Water helps to flush toxins from your blood. Sure we all know that! But did you know that the more water you drink, the more fat you flush from your system too? Also, to get the maximum benefits of water and turn up metabolism, you should drink your water like this. Also, lemon water is a great way to 'start your engine' each day and get your metabolism rocking!
#6) Spice up your life! - In a study by British researchers, they found that spicy foods can boost metabolism, (the basal metabolism), an average of 25%. It can be done by simply incorporating spicy foods into your diet. Spices like mustard powder, cayenne pepper, and chili powder work very well. Of course if you eat hot foods such as hot peppers, you’ll get the same effect.
Speaking of spicing up your life....
Did you know that sex is a great way to tone muscle, burn calories, and lose weight? Just sexy food for thought! Yeah baby!
#7) Stop getting a buzz on stimulants. - Caffeine, alcohol and other stimulants should be avoided as they may raise your metabolic rate, but once they’re out of your system, your metabolic rate will crash back to or below normal. You might be interested in knowing how to boost your energy naturally!
But if you’re a coffee junkie like me, then what is the answer?
Its called ‘moderation’. If you simply can’t give up the morning coffee, then try and cut back how much you drink. If you’re used to drinking a whole pot, try cutting back to 1/2 pot, or from 4 cups back to 3 cups, and so on. Don’t make it more complicated than it needs to be!
*Many people have commented to me that alcohol is a depressant. While this is true, its also considered to be a stimulant in the first few hours after ingestion. As the stimulating effect wears off, it then becomes a depressant.
#8) Have your thyroid checked. - An under-active thyroid, hypothyroidism, causes the body to burn energy at a slower rate then normal. An overactive thyroid, hyperthyroidism, will cause the body to burn energy at a faster rate than normal. More women than men have thyroid problems. If you can’t explain your weight problem rationally, then an under-productive thyroid could be the culprit.
* Poor nutrition is probably the origin of many thyroid problems and rich nutrition is vital to reversing them, or at least to prevent further decline.
Healthy thyroid function depends on a range of nutrients, especially selenium, folic acid, and iodine. Since most people cannot optimize levels of these nutrients through diet alone, supplements are suggested.
Vitamin supplements should be used to complement, not substitute, a balanced diet. Get the right anti aging vitamins your body requires! The older you get, the more you're going to need them! Vitamins are a vital part of the anti aging puzzle!
* Stress in all its forms is another key culprit of thyroid dysfunction. In our lifetime, most of us experience a high degree of stress. It is essential for hypothyroid treatment to identify the stress you face and learn techniques and activities that can help you reduce your stress.
With a little thought and a little more exercise, you can boost metabolism and slim down. When you slim down, you help turn back the biological clock! Its anti aging care in its finest form!
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