Although recent research shows that we can't increase
our metabolism for as long or by as much as we once
thought, every little bit helps, especially when trying
to lose weight to fit into that new swimsuit.
Here are a few things you can do to put pep in your
metabolic step.
REST UP
When you don't get enough sleep, levels of the
fat-burning hormone leptin are significantly reduced and
your metabolism may suffer. This hormone, which is
produced while we sleep, helps build and maintain lean
muscle.
BUILD MUSCLE
One of the best ways to fire up your metabolism is to
increase lean muscle tissue. Muscles require calories
just to exist. Fat does not. The more lean muscle you
have, the higher your resting metabolic rate. But
muscles are not metabolic miracle workers. For every
pound of muscle you add, you'll burn only seven to 10
more calories per day. So, if after months of weight
training you put on 5 pounds of muscle, you'll burn
about 35 to 50 more calories a day. Not much, but it
helps.
BREAK A SWEAT
Aerobic exercise can burn lots of calories while
you're doing it, and your metabolism will continue to
race for a short time afterward. Studies show that the
after-burn effect is directly proportional to how
intensely you exercise, Bryant says. For every 100
calories burned during exercise, your body will burn an
extra 10 to 15 calories per hour after the workout ends.
The after-burn usually lasts from one to two hours. So
if you expend 500 calories on your Saturday run, you'll
burn an extra 50 to 75 calories for an hour or two after
you stop.
EAT ENOUGH
Keep your metabolism humming by eating at least 1,000
calories a day. Consuming less than that will slow your
metabolism because your brain will think you're starving
and start burning fewer calories to preserve energy.
EAT OFTEN
A healthy snack every three to five hours will help
stabilize your blood sugar and keep your body fueled for
exercise and activities. Make sure the snacks are
low-calorie foods (string cheese, nonfat yogurt, an
apple, a hard-boiled egg, etc.), between 100 and 200
calories.
WAKE UP TO BREAKFAST
Eating in the morning kick-starts your metabolism
after going for hours without fuel. A cup of coffee and
a carb-loaded mega-bagel or fat-filled muffin won't do.
Ideally, your a.m. meal should contain some protein,
whole grain and fruit.
STAY HYDRATED
You don't have to down eight to 10 glasses of water,
but make sure you're drinking enough to satisfy thirst -
more if you're exercising. Dehydration can make you feel
sluggish, and it's easy to mistake thirst for hunger and
end up overeating.
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