Home | Health
It's a situation many of us have found ourselves in at one time or another. We've gone on a diet and are successfully dropping pounds, when suddenly the weight loss stops and the numbers on the scale won't move. The reason might be a slow metabolism. Metabolism is a complex process that converts calories from food into energy to help your body function efficiently. If you have a high metabolism, you'll burn fat and lose weight with less difficulty than someone with a slow metabolism, even if you both eat the same amount and are equally active. Generally speaking, if you're stuck with a low metabolism, you'll never be able to eat as much as your skinny friend with a high metabolism without gaining weight. That being said, there are things you can do to speed up your metabolic rate and get you over the hump towards continued weight loss. Here are 10 ways to increase your metabolism: 1. Exercise. This is the single most effective way to raise your metabolism. The more muscle tissue you have, the more calories you'll burn during everyday activities. Work out with weights at least twice a week, and fit in 30 minutes daily of cardiovascular exercise. Go for a brisk walk, run on the treadmill or cross train at the gym. Fit fitness into your day by taking the stairs instead of the elevator, parking your car further from the building, or doing some energetic housecleaning. 2. Eat small meals. If you eat four to six small meals a day instead of three big ones, your metabolism will stay in the high range and you won't have a chance to pack away extra calories in the form of fat. 3. Don't skip meals. In fact, if you skip meals, you're more likely to gain weight than lose it. Skipping meals will make your body's metabolism slow down, because it thinks you're starving. Instead, follow tip two and eat several small meals a day. 4. Eat whole, unprocessed foods instead of processed ones, and increase your intake of fruits and vegetables. These foods have much more fiber, which causes you to absorb fewer calories and helps you feel full. In addition, the foods themselves are much more nutritional, which can help you feel satisfied on much less food than empty calories can. 5. Add some spice to your life. Spicy foods like cayenne and curry have been shown to increase metabolism. 6. Cut back on or even eliminate sugar. Sugar is a high calorie food that raises blood sugar levels significantly and then causes them to crash; this can make you store fat. 7. Drink more water. When your body burns fat, it produces toxins. If you don't take in enough fluids to flush them out, your metabolism slows down. 8. Sip some green tea. Research has demonstrated that green tea can increase metabolism. Plus, it has many other health benefits that make it a valuable part of your diet. 9. Get more sleep. Studies have shown an association between a lack of sleep and increased weight. 10. Lose your stress. Emotional and physical stress can prompt the release of cortisol, a steroid hormone that lowers your metabolism. Plus, you're likely to eat more when you're stressed out. Remember that on any weight loss program, the occasional plateau is normal. So if the scale doesn't budge on occasion, don't give up. Follow the tips above to give your metabolism a boost so that you keep burning calories and continue on to your weight loss goals. Remember that eating well and exercising are permanent changes you're making, not just something quick you do to lose some weight. It's a lifestyle change, not a quick fix.
Article Source: http://www.writedot.com
Kim Archer writes about women's wellness. She is publisher of The Internet Spa, where you'll find up-to-date information to rejuvenate your mind, body and spirit.
Not yet Rated
Sign up Now for inclusion in whendot.comarticle distribution service. submit your article automatically to over 150 Article sites
