Sunday, July 24, 2011

Maybe I need to review

Raise Metabolism

1. Build muscle. Since fat is burned in your muscle, you want to activate as many muscle fibers as possible. Weight training increases lean muscle mass, which raises the amount of calories your body uses, even when you're at rest. What's more, since there's less fat in your body (and your muscles), blood moves better so you have more energy -- without eating more food. So if you haven't been incorporating strength training into your fitness routine, now is the time to start!

2. Start eating! "Your body is a 'refuel as it goes machine,' which simply means it needs to be consistently fed to provide energy to live," explains Mark MacDonald, author of the bestselling book Body Confidence. "This type of consistent feeding stabilizes your blood sugar levels and creates internal hormonal balance" -- and that keeps you from packing on the pounds. His advice: Eat within an hour of waking to kick-start your metabolism. Then keep eating every three to four hours ending an hour before bedtime.

3. Nosh on protein at every meal and snack. Protein has a greater metabolic boost than fat or carbohydrates. Biting, chewing, swallowing and digesting food takes energy -- it's known as the thermic effect of food and it can burn up to 30 percent of the calories on your plate. The more complex the food (think steak, legumes and fibrous vegetables), the more calories you burn as it travels through the digestive tract. Protein also contains leucine, an amino acid that prevents muscle loss when you're dieting. A simple strategy: For a quick and easy snack, keep peanuts in your pocketbook, trail mix in your desk drawer and hard-boiled eggs in the fridge.

4. Get moving. Interval training with bursts of high intensity cardio will stoke your metabolic rate and keep it humming for hours. So instead of logging in your regular half-hour on the treadmill at a steady 4.5 mph pace, try the interval option or hit the road and take advantage of changes in the terrain. Run in the sand or up hills and use landmarks to signify a change of pace. And squeeze in extra calorie burning whenever you get the chance, advises Gerbstadt.

5. Drink water. Studies show that people who drink 8-ounce glasses of water eight to 12 times a day have higher metabolic rates than those who drink four. Want to lose an extra 6.6 pounds a year? Drink half a liter of water before breakfast. According to researchers at Virginia Tech in Blacksburg, Va., people who downed water before their first meal of the day consumed an average of 75 fewer calories at breakfast than those who didn't drink up first.
The above is from a source found on MSN and I have totally forgotten where. But there are a few comments I need to make. I saw on the news the other day that a researcher in Britain said drinking a lot of water isn't good for you and could make you stop losing weight. I can't find out anything more about it so far. If anyone knows more, please let me know. 
I also have been hearing more and more about tuna, salmon, and sardines being really good for healthy hearts. Any more info on this is welcome.
There has been some buzz that interval training is not good for those with heart problems. A Doctor can speak to that issue. 
I'm still trying to find the best things for me. Any good ideas that I find I'll share.








3 comments:

  1. Good article, thanks Judy. I like to eat a little bit at a time, throughout the day, and not let myself get hungry.

    (This is Patti from NotDeadYet Style)

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  2. I was the skinniest child and teenager but I am quite overweight now. I have tried to lose weight but it just will not go away. I have a screwy thyroid but I know that is only part of the problem.

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  3. Great advice!!! If only it were as easy to actually do all this - I am the biggest treat monster and need my sugar instead of my protein at every meal and never seem to be able to drink enough water!!! Great blog!! :)

    http://sweetandsassy-sherry.blogspot.com/

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