Increase your metabolism

Did you know that you can increase your metabolism and burn more calories with each activity? We know that it becomes more difficult to lose weight when our metabolism slows down as we age. But, we are not going to sit back and let that happen. Here’s what you can do about it.

1. EXERCISE — This is hands down the most effective boost for your metabolism by far. Studies show(1) that vigorous exercise can increase the calories you burn by nearly 200 per day within 14 hours after your workout. Vigorous means break a sweat. Both aerobic and anaerobic work as long as you include periods of intensity. The weights are intense and if you walk for a workout, you’ll want to include running bursts for best results.

2. BREAKFAST — Eating breakfast speeds up metabolism and keeps energy high all day(2). You should not only eat breakfast, but make sure it is rich in protein. This provides better glycemic control for blood sugar throughout the day. Then you won’t be so hungry. Try the eggs and Greek yogurt topped with fruit.

3. GREEN TEA vs COFFEE — Both increase your metabolism, but the tea helps you burn about 100 extra calories throughout the day while allowing more fat to be burned. It seems to be due to the combination of tea catechins or antioxidants combined with caffeine.

4. DAILY ACTIVITIES — Your activity level makes a difference not only in burning calories, but also in longevity. Walk errands instead of driving. Do you own house cleaning? Get up and move every hour if you have a sedentary job. I even get up to watch TV if I’ve been sitting for more than an hour.

5. DARK CHOCOLATE — In a study(1) in which subjects ate about 1.5 ounces of dark chocolate daily for two weeks, their metabolism became more regulated. This also lowered stress hormone levels. Women who have more stress hormones had slower metabolisms.

6. AVOID PROLONGED HUNGER — Starvation diets with less than 1,200 calories per day for women actually slow down metabolism(2). This is less than is necessary for biological function and puts your body into survival mode, burning fewer calories. So eat healthy and consistent throughout the day, but don’t overdo it.

7. GET IRON AND PROTEIN — Menstruation causes women to lose iron each month. Iron is necessary to transport oxygen to the muscles to burn fat and must be replaced. Studies also show that protein can increase calorie burn after meals by up to 35%. Therefore, eating foods rich in iron, protein, and antioxidants will increase your metabolism and reduce your hunger.

In conclusion, it becomes more difficult to lose weight as we age because our metabolism naturally slows down. Therefore, we are determined to compensate by adapting to an active lifestyle and a proven diet. These healthy behaviors will also prolong our longevity by keeping our weight low and our activity level high. johnson

(1) Migala, J. 20-4-2015 10 ways to speed up your metabolism in just one day. Retrieved from prevent.com on 3-16-2016

(2) Yeager, S, 11-3-2011 Eating rules to speed up your metabolism throughout the day. Retrieved from prevent.com on 3-16-2016