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Thursday, December 5, 2013

6 Ways to Max Your Metabolism

6 Ways to Max Your Metabolism

We all know people who eat whatever they want & it doesn't effect their physiques one bit. Some people are just have a fast metabolism (the rate you burn calories), which depends on age, sex and genetics.  However with exercise, proper diet, and a few of these tips, it is possible to speed up your rate too!  Ready?  

The DOS:

Eat Healthy Fats- Research suggests the omega-3s in salmon and other fatty fish help build muscle -- and the more muscle you have, the more calories you burn. Omega-3s may also help reduce fat storage by lowering cortisol levels (scientists have yet to confirm how). Another healthy fat source: Avocados, with it's unique combo of essential fatty acids, monounsaturated fats, and antioxidants helps your metabolism by keeping inflammation in check & blood vessels clear & supple, plus with one avocado's 14 grams of fiber kicks up your calorie burn (delicious too).  
Drink Smart- Your body needs to be hydrated to keep your metabolism burning. Try drinking ice-cold water, your body will warm it up and burn a calorie for each degree it heats it. Don’t feel to bad about that morning coffee. Since caffeine is a stimulant, it’s thought to increase metabolic rate by 5% for two hours after drinking!
Muscle Up- Resistance training hikes your metabolism rate by 15% because it increases muslce, which burns nine times more calories than fat. Interval training, (ex. three minutes of intense cycling followed by a minute on easy peddling) is a great metabolism booster too!

The DON'Ts:

Skip Sleep- Got work coming out of your ears? Shift your schedule so you go to bed at 10pm but get up earlier. This will help break the habit of eating metabolism slowing junk food while you work late. Beware of burning the midnight oil. Accourding to new research, just one night of skipped or disrupted sleep slows calorie burn by 5-20% the next day.
Crash Diet- Restrictive diets throw your body into starvation mode, making it hang onto every calorie. Your metabolic rate is highest in the morning, research shows that eating a healthy, good-sized breakfast will boost metabolism 10% for the rest of the day. You could try some scrambled eggs with rye bread or plain greek yogurt and berries!
Ditch Carbs- Carbs produce the glucose your cells need to function properly, so instead of cutting them out completely, eat good carbs like oats, wheat bran, sweet potatoes, winter squashes, brown rice, beans, apples, grapefruit, berries. 

Extra tip: Spicy food can also be good as it increases your heart rate, and is thought to boost metabolic rate by up to 50% for three hours afterward.

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