subject: Boost Metabolism For Middle Aged Weight Loss [print this page] Before we can control our metabolism to our advantage for burning fat, we must first understand what metabolism is. So!
What is metabolism?
Metabolism is the engine that drives every cell, and every function and part of your
body. Your metabolism helps you walk, talk, fight off illness, even digest food. Its
fuel is the calories we eat.
Each calorie you consume goes into the "metabolic fuel tank" that powers the machine
that is you. Keep the tank filled and you should be good to go, right?
Our Slowing Metabolism
As you age, your body becomes less effective at burning calories, mostly because of
a gradual decrease in activity and the resulting loss of muscle tissue.
Statistics say that your metabolism can slow as much as 25 to 30 percent over your
adult life, says Miriam Nelson, Ph.D., director of the John Hancock Center for
Physical Activity and Nutrition at Tufts University.
As a result, your body tends to store excess calories in the form of --yep, you
guessed it -- body fat, and that extra weight only slows you down more as you get
older. So it only goes to know that boosting your metabolism, especially if your
middle aged, will help you lose weight.
Strategy 1 to boost metabolism
weight training
For most men and women, strength-training can help boost metabolism by as much as 10
percent in 12 weeks by rebuilding muscle. In can also increase the density of bones.
That's another added benefit especially, for women and the elderly.
Strategy 2 to boost metabolism
Cardio type exercises
By adding some cardio type exercises such as walking, swimming and the stationary
bike, you add to increase the number of calories burned. Now your getting that
metabolsim cranking and that heart pumping causing your body temperature to rise,
which also burns calories.
Strategy 3 to boost metabolism
Eat small eat often
To further crank up your metabolism, remember to eat 5 or 6 small meals evenly
spaced through out the day. Lots of fruit, vegetables and good lean proteins will
support the repair and growth of muscles and fuel your exercise regimen. Change from
eating white potatoes to sweet potatoes and from white rice to brown rice. Add fiber
to your diet such as whole grain oats and whole wheat breads which helps fill you
up and transport cholesterol out of your system. Drinking plenty of water will also
help fill you up, rehydrate your body and flush out toxins.
My favorite tip:
Here's my favorite tip: Never eat dinner past 6pm, only a light snack such as fruit
and cottage cheese or maybe a low fat yogurt. But if you must eat dinner late, eat
only protein and veggies and no starches, that means no rice, potatoes, or pasta.
This tip alone can help you drop 5 pounds. Try to eat your starches during the day
if you can.Eat a good sized breakfast and lunch and make dinner a light meal. Armed
with this useful information you can start to increase your metbolism and lose the
