Boost your metabolism five ways to lose weight
September 19th, 2008 Subscribe To Our Feed
You already know that exercise boosts your metabolism, of course. So do some type of aerobic activity every day, even if it’s just walking up a few flights of stairs a few times a day at work, or taking a brisk walk on your lunch hour. If you do aerobic exercise, your metabolism remains higher for up to eight hours after you finish exercising.
If you exercise enough to put on more muscle, so much the better. Building up muscle can boost your metabolism by ten percent or more, which will generally mean you can eat a few hundred more calories a day. But when you’re dieting you need all of the help that you can get, so here are some ways to boost that metabolism and burn those calories off faster.
1.) Magnesium: Magnesium is necessary to keep your metabolism functioning properly. If you are not getting enough magnesium in your diet, your metabolism may slow down. (When you buy vitamin supplements, never take more than the recommended dose, however.)
2.) Vitamin B is another vitamin that is essential for boosting your metabolism. B-12 in particular is known to give an energy boost and increase your metabolic rate/
3.) Spicy foods. Studies show that eating foods containing ingredients like black pepper, ginger, and chili peppers can boost your metabolism by as much as 8 percent for several hours after you eat them.
4.) Green Tea not only boosts your metabolism, studies show that it has health benefits including acting as an anti-oxidant and protecting against heart disease.
5.) Water. Dehydration causes your metabolism to slow down. Even mild dehydration can cause your metabolism to slow down as much as three percent, in much the same way that cutting back on calories does. When your body is deprived of water it slows down all of its metabolic functions. Drinking water not only fills you up, it keeps your metabolism functioning efficiently.
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Soy products may boost your metabolism
May 29th, 2007 Subscribe To Our Feed
An interesting new study suggests that eating soy products may boost your metabolism, and help you to lose weight:
Soy in your diet may not make you eat less overall, but it appears to make the body burn up what you consume to a greater degree and store less of it as fat.
That increase in metabolism identified in a University of Illinois study wasn’t what UI Professor Elvira de Mejia and colleagues expected.
“I really thought we were going to see a reduction in food intake,” de Mejia said recently. “We didn’t.”
The rats in the study ate the same amount, but they still lost weight, apparently as a result of a metabolic boost.
So where do you find soy products? You’ll find soy milks, soy bread, and other soy products on the supermarket shelves. Here’s a great article about soy and its benefits.
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Boost Your Metabolism: Eat Small Meals, Eat Often
May 26th, 2007 Subscribe To Our Feed
It’s important to be aware of your metabolism when you’re trying to lose weight, and to “boost” it if you can. With a higher metabolism, your body will work more efficiently. You’ll have more energy, and you will lose weight naturally, as your body burns your fat cells.
Metabolism is the rate at which your body converts fuel (the food you eat) into energy. When you’re overweight, your metabolism slows down. This is because an overweight body is composed of more fat cells than muscle cells, and fat cells need only one eighth the amount of fuel that muscle cells require.
Eat More, And Eat More Often And Beware Of Plateaus
One of the easiest ways to boost your metabolism when you’re losing weight is to ensure that you’re eating enough. Small, frequent meals at regular intervals keep your metabolism burning throughout the day and even while you’re sleeping. There’s a danger of plateaus, however.
If you’ve been on diets, you’re aware of the plateau effect. When you’re in a plateau, it can last for weeks: you stay on your diet, you’re definitely not eating more - in fact you can be eating less - and yet your body doesn’t lose a single ounce over weeks. It stays at the same weight.
A plateau occurs when your metabolism is converting the food you eat into energy, and muscle. Although it seems as if you’re not losing weight, your metabolism can be converting fuel into muscle, without you being aware of it.
This is a good thing - muscles use more fuel (food) than fat cells, so gaining muscle is great, even though no weight loss is showing on the scales.
The danger of plateaus is that you will start to eat less, hoping to kickstart your body into weight loss. However, what happens is that your body goes into starvation mode, slowing your metabolism.
Eat - And Lose Weight Because You Boost Your Metabolism
This means that you must EAT - even though you don’t seem to be losing weight. Eating more, and more often, ensures that your metabolism keeps doing its job. The fact that you’re eating is boosting your metabolism: your body must convert the fuel into energy, and it boosts your metabolism when you do this.
So ensure that you have several small meals right throughout the day, with some protein at each meal. This will keep your metabolism high, and not only will you lose weight, but you’ll look and feel great too.
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Increase Your Metabolism And Lose Weight
May 24th, 2007 Subscribe To Our Feed
It’s very frustrating to be overweight and to eat less than other members of your family, and much less than some of your friends, only to find that you’re nevertheless still gaining weight. If this is happening to you, the first step is to have a thyroid test.
Assuming that your doctor gives you the all-clear, you can take some simple steps which will help you to increase your metabolism. With an increased metabolism, you will be able to eat well, and still lose weight - and you won’t be hungry, nor will you crave fatty foods or sweets.
Exercise And Build Muscle To Burn More Calories
Exercise, and particularly weight-bearing exercise, is important because the more muscles you have, the more calories you will burn - muscles are eight times more metabolically active than fat. So if you increase your muscle mass, you will burn calories 24 hours a day.
If you don’t want to go to a gym, there’s a lot you can do at home to increase your muscle mass. Walking will build muscle, as will lifting weights. Even a few minutes a day lifting weights will build your muscles substantially over time. Don’t worry that you will build too much muscle: this is impossible unless you lift for hours a day, rather than minutes.
Take time to stretch before lifting weights, and afterwards, so you don’t injure your tendons, the fibers which connect muscle to bone.
Eat Regularly To Stoke The Fires Of Metabolism
When you want to lose weight, it seems logical that you should eat less. Unfortunately, when you start eating less, your body slows its metabolism. So eat regularly, at least three or four small, protein-rich meals a day. Ideally, try to eat six snack-sized meals a day: this increases your metabolism when you combine it with regular exercise.
Try this new routine: exercise daily, as well as lifting weights for a few minutes. Eat several small meals a day as well. You’ll be shocked that you will actually be eating more than you usually do, as you lose weight. You’ll never feel that you’re on any kind of diet - it’s your increased metabolism that is helping you to lose weight.
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Take fish oils to boost your metabolism
May 12th, 2007 Subscribe To Our Feed
Taking fish oils daily may boost your metabolism.
“Omega-3 fatty acids from fish oil may prevent the loss of muscle mass in older people” reports that:
In mammals, the ability to use nutrients from food and convert them into muscle proteins decreases with age. Though the exact cause of this phenomenon is still unclear, insulin resistance of aging muscle cells has been suggested as a possible answer.
Since omega-3 fatty acids are known to improve glucose metabolism in people and animals showing insulin resistance, the researchers decided to test whether omega-3’s could also influence protein metabolism.
Read the complete article - and add fish oils to your diet.
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Boost Your Metabolism: Five Easy Tips To Increase Your Metabolism And Lose Weight Today
May 12th, 2007 Subscribe To Our Feed
If you’d like to lose weight simply and easily, forget diets and dieting - starving yourself to get skinny doesn’t work. Focus on your metabolism. Your metabolism is simply the conversion of food into energy. That’s all it is - just the processes of turning food into energy in your body. You can’t really “boost” your metabolism, but you can ensure that your metabolism works efficiently.
When your metabolism works efficiently, you’re completely alive. You’ve got energy. You bounce out of bed in the morning, eager for the day. You look forward to exercise, and you handle stress well.
If you starve yourself, your metabolism seems to slow. It’s conserving every little calorie that comes your way, because your body thinks there’s a famine. It hoards calories to keep you alive. At this stage, everything you do is an effort. You don’t want to get out of bed, and everything is a struggle, because your metabolism’s switched to hibernation mode.
Here are five tips to boost your metabolism:
1. Eat More - Increase Your Meals
Eat a little, and often. Enjoy five small meals a day, and include some protein (meat, fish, eggs, beans) at each meal. This keeps your metabolism firing - it’s your body’s engine, and it needs fuel.
2. Plan Your Meals For A Week At A Time
Plan your meals. Take lunch and snacks to work, or make sure that you can buy snacks with protein.
3. Move - Walk Around Your Office For Five Minutes
Move. Forget “exercise” until your body demands it - it will, when you’re providing enough good food. Walk around your office, up and down stairs, and stand when you’re making phone calls. Every movement counts: spend less time sitting, and more time moving. You can even park your car further away from your office.
4. Choose Fast Food With Care
There’s nothing wrong with fast food, as long as it contains protein. Find out what you’re eating. If the majority of the calories in your fast food come from fat and sugar, the food won’t help your metabolism, and certainly won’t help you to lose weight.
5. Use Visualization To See Yourself Lean And Healthy
Use your imagination to see yourself lean, fit, and super-healthy. Take a few moments every day to see yourself swimming, biking, hiking - see yourself moving - in your imagination. We become what we think about, and if you see yourself healthy, you will be. Your subconscious mind will deliver what you visualize, because it “thinks” in images.
So there you have it: five easy ways to boost your metabolism, and become the lean, fit and energetic person you really are.
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