Boost your metabolism -
That means you can tweak your metabolism to help manage your weight. As you age, your metabolism naturally slows down. This is one of several reasons why most people gain weight as they get older. But here's the good news—your metabolism and weight are not out of your control.
You can boost your metabolism by following some basic tips. Taking steps to raise your metabolism helps you to:. When you eat more calories than your body burns in a day, they're stored mainly in your fat cells as body fat. So if your goal is to lose weight, you need to eat fewer calories, burn more of the calories you eat, or even better, do both.
You can think of this in terms of boosting your metabolism. To boost your metabolism and help manage your weight:. Author: Healthwise Staff Medical Review: Anne C. Poinier MD - Internal Medicine Adam Husney MD - Family Medicine Kathleen Romito MD - Family Medicine Martin J.
Gabica MD - Family Medicine Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator Colleen O'Connor PhD, RD - Registered Dietitian. Author: Healthwise Staff.
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What to do: Exercise for your health and refuel with healthy foods. Do not let exercise give you an excuse to overindulge in high-calorie foods and drinks. Muscle burns more calories than fat. So will building more muscle not boost your metabolism?
Yes, but only by a small amount. Most regular exercisers only gain a few pounds fewer kilograms of muscle. That is not enough to make a big difference in the number of calories you burn.
Plus, when not in active use, muscles burn very few calories. Most of the time, your brain, heart, kidneys, liver, and lungs account for most of your metabolism. What to do: Lift weights for stronger bones and muscles. Make strength training part of a well-rounded exercise program that includes activities to get your heart pumping.
To keep off extra weight, you also need to eat a healthy diet and appropriate portions. Eating foods like green tea, caffeine, or hot chili peppers will not help you shed excess pounds kilograms.
Some may provide a small boost in your metabolism, but not enough to make a difference in your weight. What to do: Choose foods for their good nutrition and taste. Eat a variety of healthy foods that fill you up without filling you out. Unfortunately, there is little scientific evidence that eating small, frequent meals boosts metabolism.
Spreading your meals throughout the day might keep you from getting too hungry and overeating. If so, it is a good idea. Athletes perform better when they eat more often in smaller amounts.
If you are someone who has a hard time stopping once you start eating, 3 meals a day may make it easier for you to stick to an appropriate intake than lots of little snacks.
What to do: Pay attention to your hunger cues and eat when you feel hungry. Keep track of your daily diet and limit high-sugar, high-fat snacks. A good night's sleep will not boost your metabolism but going without sleep can add weight.
Sleep-deprived people tend to eat more calories than they need, possibly to deal with feeling tired. What to do: Plan your schedule so you have enough time for sleep.
New metabolissm shows little risk of infection from prostate Blood pressure and heart health. Discrimination metabopism work is linked to high Metabolissm pressure. Icy fingers and metanolism Poor circulation or Youg phenomenon? You no doubt have heard of metabolism and may even have a vague idea of what it is. But there are a lot of myths related to the impact metabolism has on your health, especially in terms of weight loss. In simple terms, metabolism is the internal process by which your body expends energy and burns calories. This process works at different intensities in different people.
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