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Boost Your Metabolism all Day!!
When you want to create a lean, firm body, the best way to accomplish it is with an effective workout program and a healthy eating plan. But that’s not the end of the story . . . . Because no matter how much you’re putting into your exercise sessions, practicing a range of healthy habits the rest of the time can give your metabolism an even bigger kick.
So here’s a full day’s worth of metabolism boosters. Any one of them may have a relatively minor effect, but when put together, they’re bound to help your body burn fat more efficiently. Add these tips to your weight loss arsenal, and you’ll get the results you want as quickly as possible.
- Get some sun. A little outdoor time in the morning can help you slim down in three ways. First, bright light helps regulate your body clock, so you’ll be more energetic during the day and sleep better at night. Second, during the winter months, sunshine helps ward off SAD (seasonal affective disorder), a condition that can lead to uncontrolled food cravings. And third, sunlight on your skin increases your levels of vitamin D, which are associated with a higher metabolism and a lower risk of obesity. (While sunscreen cuts down on your natural vitamin D production, experts warn that you shouldn’t spend much time outside without it. You can also get more D by taking multivitamins, drinking fortified milk, and eating fatty fish.)
- Eat a good breakfast. Research has shown that a filling breakfast that includes both lean protein and complex carbohydrates helps you burn fat all day (and keeps you satisfied longer, too). In a study presented to the Endocrine Society, dieters who ate hearty breakfasts stuck to their food plans and ended up losing more weight than those who didn’t, despite the fact that their daily caloric intake was actually slightly higher.
- And add some grapefruit. There’s a reason grapefruit diets have never gone out of fashion. In a recent study in the journal Diabetes, mice on a high-fat diet that were given naringenin—a flavonoid chemical that gives grapefruit its slightly bitter taste—didn’t gain weight, while others on the same diet did. And a study conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that half a grapefruit before each meal helped obese people drop more than 3 pounds over 12 weeks. (Consult your doctor if you’re taking any medications—large amounts of grapefruit can change the way they’re metabolized by your body.)
- Have a hot beverage. As you’ve surely heard by now, regular consumption of green or oolong tea can raise your metabolism by as much as 5 percent. But plain old java gives your fat-burning ability a boost too. Green coffee beans have been found to boost your metabolism through the combination of caffeine and something called chlorogenic acid. While roasting lowers the amount of this chemical, according to the Coffee Science Information Centre, a light roast retains more than a dark roast.
Whatever you drink, don’t overdo it, and keep the additives to a minimum—the calories in cream and sugar, or a coffeehouse latte, can far outweigh any fat-burning benefits.
- Take the stairs. Your daily workout will do more than anything else to burn fat and build lean muscle. But that doesn’t mean you should be a slug the rest of the time. A highly publicized British study found that kids who were very active during physical education classes were that much less active throughout the day, which suggests that you may need to make a conscious effort to move your body when you’re not working out, including taking such simple steps as walking everywhere you can and using stairs rather than elevators. Even relatively brief periods of exercise will help keep your metabolism revving at a higher level.
- Snack on nuts. All nuts (including peanuts, which aren’t technically nuts, but whatever) are fairly high in calories, but they’re also full of nutrients, especially protein and healthful fats. In a study at Purdue University, when people added 500 calories of peanuts to their daily diets, they ate less during meals and increased their resting metabolic rates by 11 percent. You don’t need to eat so many, though. Just an ounce at a time will go a long way toward boosting your metabolism and keeping you satisfied.
- Shop in the outer aisles of the grocery store. Most supermarkets are laid out in similar ways: produce, meats, fish, dairy products, and other fresh, whole foods are along the outside edges, while processed, boxed, and canned foods are in the inner aisles. Shop on the perimeter first, and you’ll end up with nutritious ingredients that will fuel your muscles while keeping you full—and because they’re higher in fiber and protein and lower in starch, you can eat more of them and still lose weight.
- Take time to relax. Stress can take a toll on your metabolism. When scientists at Georgetown University fed two groups of mice a high-fat, high-sugar diet, the ones under stress gained more than twice as much weight as the low-stress group. If your job (or any other part of your life) leaves you feeling like a mouse in a cage, try to find ways of cutting down on stress. At some point during the day, take a break for meditation, yoga, or just sitting in a peaceful place and thinking about something pleasant.
- Watch your eating. If you’re like most people, your activity level slows down at night, and so does your metabolism. And yet there’s also a tendency to eat a lot at this time, either by having a big dinner or snacking in front of the TV, or both. If you’re overeating due to stress or boredom, the evening is a good time to concentrate on healthful dietary habits.
- Hold the hooch. Your body loves alcohol—so much so, in fact, that it’ll burn its byproducts as fuel before anything else. That means that while you’re processing alcohol, you’re not burning fat. Of course, alcoholic beverages also have calories, virtually none of which are good for anything other than helping you gain weight.
- Turn off your screens. At least 2 hours before bedtime, dim the lights, put away your computer, and turn off your video games. Bright lights, including those from computer screens, can interfere with your body’s production of melatonin, an antioxidant hormone that builds up in the evening and helps you sleep. Research has shown that higher levels of melatonin are associated with lower levels of body fat.
- Catch your z’s. While you’re asleep, your body is hard at work producing hormones responsible for weight loss, muscle gain, and glucose metabolism. Studies have found that consistently getting less than the optimal 8 or so hours per night leads to a lower metabolism and a higher body mass. If you find yourself getting sleepy during the day, going to bed just an hour earlier could make a significant difference in your waistline.
A.M. is the best time to exercise?
By Kevin Haag, Fitness Consultant
When is the best time to exercise? Whenever you can make time to exercise is the best time. For some people, it’s nearly impossible to find the time to exercise at all, and for others there’s no way they can break a sweat until the evening. But if a.m. exercise may be an option, I’ve got five reasons why working out in the morning is best.
It’s a fact that burning 500 calories at6 a.m.is no different from burning the same amount at6 p.m.So what difference does it make what time you choose to do your workout?
For you night owls out there, working out in the evening may be the best thing for you, but for the majority of people looking to get in shape, the morning looks a lot brighter for making true gains in your fitness and weight loss goals.
Why? Well, for these sensible reasons:
As the day goes on you get busier and busier and your schedule can easily change, leaving you no time for exercise. How many times has that happened to you? Probably more often that not.
Get your workout out of the way by doing it first thing in the morning and you can be flexible to any changes that may pop up during your day. This way, you’ll have no excuses for not exercising, because you’ve already done it before your day got hectic. This means you’re more likely to exercise every day, helping you to be consistent with your workouts for lasting results.
Start your day out right and you’ll reap the benefits all day long. Morning exercise will rev up your metabolism, helping you to burn more calories all throughout the day.
Ever notice that after you work out for awhile you actually feel like you have more energy than when you were taking it easy?
That’s because your metabolism kicks in and feeds your body a consistent stream of energy all day long. You would be burning more calories while reading this if you had only worked out this morning.
Your body craves routine! Waking up at the same time every day to get your workout in helps your body to regulate many different functions for optimal performance all day long. It’s known as your circadian clock, and everyone has one.
This “clock” is really the routine that your body is set to. It takes time and practice to change this internal clock, so don’t expect to be waking up cheery at first if you’re trying to wake up earlier to exercise.
As you get up earlier on a consistent basis, your body will adapt and you’ll find that it’s not as difficult to wake up at5:30 a.m.as you thought it would be. In fact, you’ll probably end up waking up at the same time every morning without an alarm clock.
Research has also shown that your body is better able to prepare for the day ahead when your sleeping routine is consistent.
Have an important meeting with the boss today? A big, scary test at school today? Exercising in the morning gets the blood flowing to your brain, circulating precious nutrients and oxygen-rich blood to your various organs. More oxygen to your brain gives you a mental boost, helping you to stay focused all day long.
Don’t let morning fog stop you from getting that promotion, or getting an A on that test. Get up, get moving and get what you want out of your day
You Will Look Great and Feel AWESOME!
Your body will thank you, and so will your mirror. Exercise is not only healthy for your heart; it’s also great for an ego-boost. With consistent exercise you will shed unwanted pounds that have plagued you for years, giving you a new outlook on life.
And what better way to start your day than knowing you’re doing your body good?
What’s Your Fitness Style?
Some people find it easy to set the alarm clock for4:30 a.m.and jump out of bed for a five-mile run, while others hit the snooze button so many times that the chance of a morning workout becomes obsolete. There are specific aspects of your personality that determine what kind of exerciser you are, so if you’ve found yourself in a fitness rut it’s time to put your unique interests back into the equation.
Kevin Haag is a Fitness Trainer and Consultant with the K2Performance Team, and is the founder of Summit Fitness Adventure Boot Camps. You can reach Kevin at 908-803-8019 or http://www.LiveK2.com