12 Keys To Super-Charging Your Metabolism For Weight Loss!
You hear it all the time - "metabolism", but what is it?
It's the process of converting food to energy
(movement and heat). Metabolism happens in your
muscles and organs and the result of it is what we
commonly refer to as "burning calories". Metabolism is
essentially the speed at which your body's motor is running.
"Basal metabolism" is the metabolic rate or caloric
expenditure needed to maintain basal body functions
such as your heart beating, breathing, muscle tone, etc.
It's how fast your "motor" is running when you're still
in a reclined position or sleeping. Basal metabolism
accounts for about 75% of the calories you expend on
a daily basis!
The good news is that there are 12 ways you can
"boost" your metabolism! The more of these you're
able to incorporate into your life, the more you'll
boost your metabolism. That means you'll be expending
("burning") more calories 24 hours a day!
1. Always eat breakfast! Skipping breakfast sends the
message to your body that you're starving because you
haven't had food in 18+ hours. As a protective
mechanism, your metabolism slows down. Food,
especially complex carbohydrates, fuels your
metabolism.
2. Eat earlier in the day! Research has demonstrated
that you can lose weight simply by eating a substantial
breakfast and lunch, and a light dinner. Dinner should
be eaten as early as possible, preferably at least four
hours before bedtime.
3. Never eat less than 1200 calories per day! Less than
1200 is usually not enough to support your basal
metabolism and thus will slow your metabolism.
4. Snack frequently! Complex carbohydrates (fruits,
vegetables, and grains) fuel your metabolism. Also,
snacking prevents you from becoming too hungry. The
hungrier you are, the less control you have over what
and how much you eat.
5. Eat more carbohydrates (food from plants), and less
fat (food from many animals and other food with added
fat)! Carbohydrates boost your metabolism and have
fewer calories per weight than fat.
6. Do some type of aerobic exercise (walking, jogging,
swimming, stationary cycling, aerobic dancing, etc.) on a
daily basis (preferably in the morning)! Forget this
twice-a-week stuff. Our bodies were designed to be
active on a daily basis! When we are, our metabolism
soars!
7. In addition to your regular aerobic exercise, take a
brisk 10 to 15 minute walk at lunch or in the evening.
This serves to boost your metabolism even more!
8. Tone your muscles with weight training three days
per week. Toned muscles send your metabolism through
the roof. Do it!
9. Look for situations to be active. Park as far from
the store as you can rather than looking for the closest
parking spot. Use the stairs rather than the elevator, a
broom rather than a blower, etc. Look for the "hard"
way to do things!
10. Avoid alcohol! Alcohol depresses your metabolism
and stimulates your appetite.
11. Drink 60+ ounces of water a day. Your metabolism
needs plenty water to function properly. Carry a
bottle of water with you and drink frequently
throughout the day.
12. Avoid the"3 P's".....pills, powders, and potions!
There are NO quick fixes!
Get started today! You'll feel better and your
metabolism will be in "great shape"!
Copyright 1998 by Greg Landry, M.S.
Thank You Greg Laundry!
Copyright 2013 |