Boosting Metabolism: 10 Tips That Work
by Susan Woodward for MSN Health & Fitness
Freelance
Metabolism. Simply put, it’s the process by which the body makes and uses
energy (calories) for everything from the cellular absorption of nutrients
to running a marathon.
Sounds like pretty boring science on paper. Except that knowing how to
efficiently metabolize calories could translate into a healthier body.
Whether you’re trying to lose extra pounds or preparing for the inevitable
metabolic slowing that comes with age, here are some surefire ways to boost
your metabolism to keep your energy pulsating and your body in shape.
1. Build lean body mass. As mentioned above, metabolism slows as we age –
by as much as two percent a year! But there is something you can do to
counterbalance nature. “Muscle is the single most important predictor or
how well you metabolize your food, how well you burn calories and burn body
fat,” insists Shari Lieberman, author of Dare to Lose. Strength training
with dumbbells or resistance bands at least twice a week is essential to
boosting your metabolism. Repeat – essential. And here’s the really good
news: Your metabolism stays pumped for many hours after you finish your
workout.
2. Get moving. You know the drill, but here’s a reminder. At least 30 to 60
minutes of walking, jogging, cycling, swimming or some other form of
aerobic exercise a minimum of three times a week is the other half of the
exercise equation. “People don’t like to hear it but you have got to
exercise,” says Lieberman.
3. Eat. It may sound crazy to those trying to lose weight by severely
restricting their daily caloric intake, but the problem with this old
school of thought, explains Michigan dietician Julie Beyer, is that it
actually slows metabolism. “Every cell of the body is like a flashlight
bulb,” she explains. “When our bodies don’t get enough food, or fuel, every
cell burns less brightly.” Recent studies show that eating smaller meals
every three to four hours aids metabolism and weight loss.
4. Ditch the sugar. Of course, you still have to make good choices about
what you eat. “When you eat sugar you throw your metabolic switch into fat
storage mode,” says Lieberman, who suggests a predominately low glycemic
index diet, meaning foods that, unlike sugars, are broken down gradually to
help maintain an even blood-sugar level.
5. Don’t skip breakfast. It’s a fact that people who eat a healthy
breakfast are skinnier than people who don’t. And try to think outside the
box. A breakfast bowl of vegetables and brown rice is a great way to
kick-start your metabolism for the day.
6. Include hot foods. If Mexican and Thai are favorites, you’re in luck.
“Spicy food that has hot peppers in it appears to boost metabolism,”
Lieberman says.
7. Drink green tea. “There are unhealthy things that can boost your
metabolism, like a really strong cup of coffee, or
nicotine, but I would
never say go have a cigarette!” says Michelle Streif, a personal trainer in
Nebraska. Nor overdo it on caffeine, which also has undesirable side
effects. Instead, go for green tea, says Lieberman, which is known to
stimulate metabolism longer and more effectively than coffee.
8. Don’t forget H2O. Staying well hydrated is essential to flushing the
body of toxic byproducts that are released when fat is burned. Cold water
may also give your metabolism at least a small boost because energy is
required to heat the body.
9. Avoid stress. At all costs. “Stress can actually cause weight gain,
particularly around the tummy,” says Lieberman. Why? Because physical and
emotional stress activates the release of cortisol, a steroid that slows
metabolism.
10. Sleep. Research shows that people who don’t sleep for seven to eight
hours a night are more prone to weight gain. Additionally, we now know that
lean muscle is regenerated in the final couple of hours of sleep each
night, says Beyer. Which takes you right back to tip number one!
Susan Woodward lives in Olympia, Washington. She writes on topics that
include health and indigenous cultures, and she works with the non-profit
international health organization Amazon Promise. Her writing has appeared
in The Los Angeles Times.
URL:
http://health.msn.com/guides/weightl...ocumentid=1000
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