Friday, September 17, 2010

Few Simple Things to Speed up Metabolism

Posted by Cecile at 9/17/2010 09:31:00 PM
I used to be skinny before I even get married. I wore small size of clothing. I was also a very active woman who doesn't sit and watch TV a lot as well as sit in front of computer for long hours. I was always busy running errands, walked a lot, too and of course was a busy woman who works at home. I started gaining weight one week before my wedding day. My ex-boyfriend, now my husband ate out a lot; not to mention that we both like to eat, cook, and try new foods. and restaurants. No wonder why on the day of my wedding, my wedding gown was a little bit tight. Since then, I have trouble losing weight. Anyway, I learned from the experts about the habits that slow metabolism, their answers to some questions I had was very surprising (at least to me) and felt guilty of a few no-no’s myself. I have developed few habits that slows my metabolism, thus making it hard for me to shed those fats I have accumulated for years.Thanks goodness, these habits are also totally fixable. Now, I need to seriously follow healthy balanced diet and keep myself moving, and pay more attention to the following tricks that would aide me with the weight loss process:

1. Scrimping on shut-eye

Catching sleep may help you stay slim, reveals research presented at the annual American Thoracic Society meeting in San Diego. In the study of more than 68,000 women, those who slept seven hours weighed 5.5 pounds less than women who slept five hours or less. Pulling frequent all-nighters may slow your metabolism, impairing your body’s ability to utilize food and nutrients as energy so they get stored as fat instead, scientists say.

2. Stressing out

When you’re on edge, you’re likely to sleep less and eat more, which can affect your thyroid, a gland that produces hormones which regulate metabolism, body temperature, heart rate and more. If your thyroid’s not producing enough of those hormones, it can slow your metabolism and other body functions, leading to weight gain, depression and fatigue. Take time for yourself daily to keep both your thyroid and metabolism humming at optimal levels.

3. Skipping breakfast

Missing a morning meal is the worst thing you can do. It slows metabolism and depletes your body of the fuel it needs to function optimally. Remember, what you eat matters as much as the fact that you eat something. Try to start each day with a breakfast that contains at least 5 grams of protein, which activates the production of norepinephrine, a neurochemical that increase heart rate and alertness. The nutrient also digests slowly, so blood sugar and energy levels stay stable. Try an omelet made with 4 egg whites, 1/2 cup chopped broccoli, 1/4 cup chopped onion and 1 oz lowfat shredded cheese; it delivers an impressive 22 g protein per serving.

4. Staying seated

Get out of that chair! Staying on your feet revs metabolism and doubles your calorie burn during workdays, a study in Diabetes reports. Sitting for a few hours switches off enzymes that capture fat in the bloodstream, but standing up and getting active reignites them. Surrender your seat when possible (e.g., during phone calls) to start reaping benefits.

5. Eating junk food

Junk food might stimulate a gene that encourages your body to store excess fat, causing you to gain weight over time, a study in The FASEB Journal reveals. (In the study, mice without the troublemaking gene had 45 percent lower body fat after eating a high-fat and high-sugar diet for 16 weeks compared to critters with the gene who ate the same diet.) Quell a sweet craving with berries or an orange: They’re high in vitamin C, a nutrient that can help you sizzle up to 30 percent more fat during exercise, suggests research from Arizona State University at Mesa.

6. Falling into a workout rut

Weight loss can stall along the way partly because you get smaller. As you shrink, there is less of you to provide energy for, so you actually start to need fewer calories. These plateaus can last weeks, so rather than get frustrated, try new work outs or ways to eat healthy to keep your metabolism going strong and your body burning even more calories than before.

7. Dodging the weight room

Although cardio sessions turn up the heat and burn big-time calories (which is why I run, bike or swim most mornings and still enjoy dessert!), lifting weights helps you build calorie-burning lean muscle, says Jeffrey Garber, M.D., author of The Harvard Medical School Guide to Overcoming Thyroid Problems (McGraw-Hill). And with more lean muscle, you extend the burn to when you’re just sitting at your desk or in the car. Add weight- bearing exercises like planks, lunges, squats and tricep dips to your workouts three times a week, and you’ll see toning results like you’ve never experienced before!

Source: Yahoo Health


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