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Saturday, June 25, 2011

Five Steps to Increase Metabolism

/ On : 11:30 AM
Health-Net: You eat more healthy than usual, but the muscles are relaxed, decreased energy and shrinking clothing, especially at the waist, hips, and thighs. In fact, the base metabolic rate, the amount of calories we burn each day, down in accordance with our age, decreased by 1 percent every year starting from age 30.

A recent study showed some things you can do to combat the decline in metabolism. When our metabolism decreases, not only related to age. The composition of the body that is dominated by genes, diet, activity and play an important role in this, said Dr. Christine Gerbstadt, MD, spokesperson and nutritionist at the American Dietetic Association.

Here are five steps to increase metabolism:

1. Sports expenses
Because fats are burned in the muscle, you have to do activities that use muscle as often as possible. Increase exercise can reduce the burden of the muscle, to increase the number of calories burned in the body. In addition, the reduction in fat in the body and muscles, the blood will flow better and can increase energy without having to eat a lot.

2. Start eating
The body moves like a machine, in other words, the body needs to be given intake in order to provide energy for life. According to Mark MacDonald, author of Body Confidence famous book, The consistency of the diet stabilizes blood sugar levels and balancing the hormones in the body, and keeps you awake from storing the excess weight. Mark's advice: eat one hour after waking up to enhance your metabolism, and then keep eating every 3-4 hours before bedtime.

3. Proteins in food and snacks
Protein has the greatest metabolic triggers than fat and carbohydrates. Biting, chewing, swallowing, and digesting food requires energy, is also known as thermal effects of food and can burn up to 30 percent of calories you eat. The more complex foods such as steak, legumes, and vegetable fiber, the more calories you burn along his journey through the digestive tract. Proteins such as leucin, an amino acid that prevents muscle loss during a meal. Easy strategy: for a quick snack and a young, store nuts in your bag, desk drawer, and eggs in the refrigerator.

4. Move
Exercise regularly to increase the intensity of the cardio workout will boost your metabolism rate and makes you feel refreshed. So, instead of doing regular exercise on a treadmill for half an hour, do it for one hour at a speed of 4.5 mph. Try running in sand or on the street using a path that turns up naturally. Dr suggestions. Gerbstadt, do extra exercise to burn calories anytime you want.

5. Drinking water
Research shows people who drank 8 ml of water as much as 8-12 times a day will have a base metabolic rate than those who drank only 4 times. If you want to remove 12 pounds in a year, drank half a liter of water at breakfast. According to researchers from Virginia Tech in Blacksburg, people who drink water before eating his first meal will consume 75 fewer calories at breakfast than those who did not drink it.


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