Sunday, July 13, 2008

Perking Up Metabolism

Later this year I will be turning 40. Since a healthy and fit diet and exercise are a part of my lifestyle, I understand some changes begin to occur as we age. Metabolism is a big issue for women especially the older they get. Recently I came across an article from Prevention which gave some great tips for keeping metabolism going strong. EAT ENOUGH You need to cut calories to lose weight. But going too low delivers a double whammy to your metabolism. When you eat less than you need ,your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy. Eat just enough so you're not hungry--a 150-calorie snack midmorning and midafternoon between three meals (about 430 calories each) will keep your metabolism humming. REV UP IN THE MORNING Eating breakfast jump-starts metabolism and keeps energy high all day. If nothing else, grab a yogurt. Or try oatmeal made with fat-free milk and topped with nuts for an essential protein boost. DRINK COFFEE OR TEA A cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost. FIGHT FAT WITH FIBER Research shows that some fiber can rev your fat burn by as much as 30%. Studies find that women who eat the most fiber gain the least weight over time. Aim for about 25 g a day--the amount in about three servings each of fruits and vegetables. DRINK MORE WATER Researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily--enough to shed 5 pounds in a year. ALWAYS INCLUDE PROTEIN Your body needs protein to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. EAT IRON-RICH FOODS It's essential for carrying the oxygen your muscles need to burn fat. GET MORE D This vitamin is essential for preserving metabolism-revving muscle tissue. Get 90% of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs. DRINK MILK There's some evidence that calcium deficiency, which is common in many women, may slow metabolism. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods. You can read the whole article HERE. These were interesting ways to keep metabolism soaring!

No comments:

Post a Comment

Thank you for sharing your commment. It is a joy and blessing to hear from you and your words are appreciated.