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1. Build some muscle – Our metabolism slows down as we age, there's just no way to get around this basic physiological fact. But we can help slow down this process with exercise, and in particular some from of resistance or weight training. Nothing burns calories quite like lean muscle mass and the more you have the more calories you burn, even while sitting on the couch doing nothing. Doing aerobic exercise is also a good way to burn excess calories and build up the cardiovascular system, but the long term benefits are not the same as lifting some weights and building muscle. 

2. Breakfast – Eat breakfast everyday. Ignoring breakfast keeps your metabolism from getting properly fired up at the beginning of the day. In fact most people who eat a healthy breakfast everyday have fewer weight problems and health issues then people who skip this most important of meals. 

3. Stay Away from Sugar – Sugar is the bane of anyone trying to lose weight. The human body quickly and easily digests and metabolizes it, quickly converting it into fat storage. Overloading the body with refined sugar causes is thought to be the reason that we are seeing such large increases in obesity and diabetes as well. Complex carbohydrates found in fruits, vegetables, and high fiber foods are the way to go, providing a steady supply of energy through out the day. 

4. Eat Spicy Foods – Any food that makes you sweat naturally raises your metabolism. 

5. Get 8 Hours of Sleep – Research indicates that people who do not get enough sleep actually gain weight. It is thought that because sleep is the time when the body heals and regenerates itself that not getting enough sleep does not take advantage of this. 


EDIT: Sleep should be between 7-8 hours, as studies have shown that less than 7 or more than 8 can lead to early death. Thanks B

6. Drink Lots of Water – Water is vitally important to every biological system in the body. It is the lubricant that keeps us going and the fluid that helps flush toxins and waste products out of the body. 

7. Eat Smaller Meals – This doesn't mean eat less; it means eat 5 to 6 small meals spread out evenly through out the day. This will give the body a constant supply of energy and help prevent binge eating. 

8. Don't Skip Meals – A was mentioned earlier skipping meals can actually lead to a metabolism slow down, having the opposite effect of what you may intend. 

9. Have a Meal Plan – Making a weekly menu makes it mush easier to stick with a diet. It will also make grocery shopping quicker and cheaper. 

10. Green Tea – Unlike coffee, which stresses the endocrine and nervous system with caffeine, green tea will boost you metabolism naturally and efficiently. 

11. You are What You Eat – Fruits, vegetables, whole grains, and lean cuts of meat are high energy foods that you should include in your diet. They provide sustained energy through out the day and help prevent blood sugar spikes and deficits that lead to snacking during the day. 

 


Comments

Brian

Mon, 25 May 2009 12:53:05

Hey Fraser, I found your post over at the Total Mind and Body Fitness Carnival. Thanks for the post; it's great reference material. I thought I'd point out an additional point that should be made with the 8 hours of sleep tip.

Research has shown that sleeping less than 7 hours or more than 8 hours can <a href="http://howtolivealongerlife.blogspot.com/2009/05/sleep-between-7-8-hours-for-maximum.html">increase the risk for early death</a> (by all means) by about 25%. This would imply that optimally you should sleep more than 7 hours a night and no more than 8 hours. This is inline with your tip but is slightly more specific. Sleep is good, just don't get too much of it either.

Anyway, over on my blog a highlighted your post because I felt it was worth a mention and was applicable to healthy living. I hope you are OK with that. Thanks again! I'll be reading your stuff in the future.

 

Fraser

Mon, 25 May 2009 13:03:05

Brian, Thanks so much for the comment. That is quite an interesting fact, and I am glad you are interested in my articles. If you show me your website, Il be sure to follow it as well, as I am interested in this sort of thing.

 

Zero Friction Fat Loss

Wed, 04 Nov 2009 23:12:27

Thanks for the post, I really think boosting the metabolism is one of the best ways to lose weight and stay healthy.

Thanks for the tips, I think I might have to sub my cofee for Green tea next time... :-)

 



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