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!
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 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 rake 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"!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Author and
exercise physiologist, Greg Landry, M.S., publishes a
FREE email newsletter,
"Fitness,
Health, & Weight Loss"!
To start your
free subscription.... mailto:Fitness-on@mail-list.com
or
http://www.Landry.com
Copyright 1998
by Greg Landry, M.S.
Healthy Regards
