Boost your metabolism - posted 16/9/14
5 Ways to Boost Your Metabolism in the Morning
Burn even more calories first thing in the a.m.
This article was written by Leta Shy and repurposed with permission from POPSUGAR Fitness.
Want to turn your body's fat-burning potential up a notch? Check out these five ways to wake up and increase the calorie burn.
Exercise
That early workout doesn't just put a pep in your step: Exercising in the morning also helps boost your metabolism, more so than exercising at other times, according to previous studies. So lace up your sneaks and greet the sun to torch extra calories.
Add Intensity
A recent study found that an intense 2.5-minute burst of exercise can lead to an increased afterburn all day—up to 200 calories' worth, in fact. Need ideas on how to add intensity to your workouts? Here are five short exercises you can try.
Don't Delay Breakfast
You should never skip breakfast just because your day is hectic. Eating in the morning helps keep your body (and metabolism) at its best. Eat a filling breakfast soon after you wake up so your body will be ready to burn energy throughout your morning; try these quick healthy breakfast ideas for when you're strapped for time.
Muscle Up
Don't forget to add strength training to your routine to build more calorie-burning muscle. Start your day off with this 10-minute muscle-building workout to increase your metabolism and tone up.
Eat a Midmorning Snack
It's definitely possible to snack and lose weight, but make sure you choose ones that are filling and healthy. The best options have fat-burning properties—such as antioxidants and protein—to give your metabolism an extra boost. Check out more metabolism-boosting food next!
source:
www.womenshealthmag.com
5 Ways to Boost a Slow Metabolism
Find out which nutrition factors can slow your metabolism
and learn how to boost your calorie-burning engine once and for all. By Dr. Joey Shulman
It is no secret that we are growing fatter as a
nation in a fast and furious way. In fact, according to Statistics
Canada, 59 percent of the Canadian adult population is overweight or obese. With excess weight being linked to a variety of diseases -- such as heart disease, cancer, depression, and stroke -- it's in the best interest of all Canadians to learn nutritional tricks to boost metabolism, take excess weight off and keep it off for good.
When it comes to metabolism, many believe their metabolic rate is “fixed” at a set point when, in fact, it is not. There are several nutritional blunders and missteps that, once understood and removed from the daily diet regime, can help you to increase your metabolism and burn more calories.
The top five things that can slow your metabolism and make you gain weight are:
1. Things that slow your metabolism: High glycemic index foods
According to a study conducted by Australian researchers, diets that allow people to eat all the low glycemic index foods they want are far more effective than diets that cut fats or calories.
An analysis of six trials involving 202 overweight adults found that dieters who ate only low GI foods lost about 2.2 pounds (1 kg) more than calorie-restricted dieters who ate high GI foods.
High glycemic index foods such as white bread, white rice, refined breakfast cereals, white potatoes and sweets trigger the excess secretion of insulin -- a fat-storing hormone. In addition, excess insulin secretion results in hypoglycemia (low blood sugar) which stimulates cravings and overeating. Sticking to lower glycemic index choices such as fruits, vegetables, beans and whole grains is far wiser for long-term weight loss success.
2. Things that slow your metabolism: Dehydration
Not drinking enough water can encourage your body to “cling on” to extra pounds. Also, people often mistake hunger for thirst so they eat more food (and more calories) when they really should be drinking fresh, clean water. For those of you who increase your water consumption to lose weight and find that you're constantly running to the bathroom, take heed, this too shall pass.
Frequent urination is a sign of your body flushing out the water it has been storing in the past for “survival mode.” For more great ways to rehydrate, drink herbal teas, watered-down juice and eat water-concentrated foods such as watermelon or cucumber.
When it comes to metabolism, many believe their metabolic rate is “fixed” at a set point when, in fact, it is not. There are several nutritional blunders and missteps that, once understood and removed from the daily diet regime, can help you to increase your metabolism and burn more calories.
The top five things that can slow your metabolism and make you gain weight are:
1. Things that slow your metabolism: High glycemic index foods
According to a study conducted by Australian researchers, diets that allow people to eat all the low glycemic index foods they want are far more effective than diets that cut fats or calories.
An analysis of six trials involving 202 overweight adults found that dieters who ate only low GI foods lost about 2.2 pounds (1 kg) more than calorie-restricted dieters who ate high GI foods.
High glycemic index foods such as white bread, white rice, refined breakfast cereals, white potatoes and sweets trigger the excess secretion of insulin -- a fat-storing hormone. In addition, excess insulin secretion results in hypoglycemia (low blood sugar) which stimulates cravings and overeating. Sticking to lower glycemic index choices such as fruits, vegetables, beans and whole grains is far wiser for long-term weight loss success.
2. Things that slow your metabolism: Dehydration
Not drinking enough water can encourage your body to “cling on” to extra pounds. Also, people often mistake hunger for thirst so they eat more food (and more calories) when they really should be drinking fresh, clean water. For those of you who increase your water consumption to lose weight and find that you're constantly running to the bathroom, take heed, this too shall pass.
Frequent urination is a sign of your body flushing out the water it has been storing in the past for “survival mode.” For more great ways to rehydrate, drink herbal teas, watered-down juice and eat water-concentrated foods such as watermelon or cucumber.
3. Things that slow your metabolism: Skipping breakfast or meals
The timing of when you eat your meals affects weight loss and metabolism. A recent study published in the American Journal of Epidemiology concluded that skipping meals and eating less frequently may result in weight gain.
The findings show that people who eat four or more times a day are 45 per cent less likely to be obese than those who eat three times a day or less. Also, the study shows that skipping breakfast is linked to a greater chance of obesity.
4. Things that slow your metabolism: Big portions of food and drink
North Americans fall prey to portion distortion syndrome. In other words, due to ever increasing portion sizes (from your bagel to your order of French fries or restaurant food serving), we are served more and eat more than we realize. In an attempt to prove this theory (and to test why our Parisian friends are thinner than us), researchers weighed portions at 11 similar restaurants in Paris and Philadelphia and found the following:
-The average portion size in Paris was 25 per cent smaller than in Philadelphia.
-Chinese restaurants in Philadelphia served dishes that were 72 per cent larger than in Parisian Chinese food restaurants.
-A candy bar in Philadelphia was 41 per cent larger than the same candy bar in Paris.
-A soft drink was 53 per cent larger; and A hot dog was 63 per cent larger.
5. Things that slow your metabolism: Inactivity
There is no way around it -- you must move. Exercise is a critical component to raising metabolic function and burning more calories (even at rest!). In fact, for every pound of muscle you carry, your body requires and burns 50 more calories per day to sustain it.
In order to work exercise into your schedule, take a moment to assess what you think will work for your timeline and lifestyle. Time of year (i.e. winter vs. summer) also affects what type of exercise you would like to do. In short, the best type or exercise is the one that you will enjoy -- and do.
Take-home point: You CAN boost your metabolism
Don't be fooled when it comes to your metabolism. By following the nutrition tips outlined above, you can rev up your metabolic engine and lose those excess stubborn pounds for good!
The timing of when you eat your meals affects weight loss and metabolism. A recent study published in the American Journal of Epidemiology concluded that skipping meals and eating less frequently may result in weight gain.
The findings show that people who eat four or more times a day are 45 per cent less likely to be obese than those who eat three times a day or less. Also, the study shows that skipping breakfast is linked to a greater chance of obesity.
4. Things that slow your metabolism: Big portions of food and drink
North Americans fall prey to portion distortion syndrome. In other words, due to ever increasing portion sizes (from your bagel to your order of French fries or restaurant food serving), we are served more and eat more than we realize. In an attempt to prove this theory (and to test why our Parisian friends are thinner than us), researchers weighed portions at 11 similar restaurants in Paris and Philadelphia and found the following:
-The average portion size in Paris was 25 per cent smaller than in Philadelphia.
-Chinese restaurants in Philadelphia served dishes that were 72 per cent larger than in Parisian Chinese food restaurants.
-A candy bar in Philadelphia was 41 per cent larger than the same candy bar in Paris.
-A soft drink was 53 per cent larger; and A hot dog was 63 per cent larger.
5. Things that slow your metabolism: Inactivity
There is no way around it -- you must move. Exercise is a critical component to raising metabolic function and burning more calories (even at rest!). In fact, for every pound of muscle you carry, your body requires and burns 50 more calories per day to sustain it.
In order to work exercise into your schedule, take a moment to assess what you think will work for your timeline and lifestyle. Time of year (i.e. winter vs. summer) also affects what type of exercise you would like to do. In short, the best type or exercise is the one that you will enjoy -- and do.
Take-home point: You CAN boost your metabolism
Don't be fooled when it comes to your metabolism. By following the nutrition tips outlined above, you can rev up your metabolic engine and lose those excess stubborn pounds for good!