Metabolism Marvels

Are you carrying extra pounds these days?  Are you finding it harder to lose weight and keep weight off?  Does this sound like the beginning of an infomercial for a miracle weight loss drug?  Well you are in luck because I am not offering an unhealthy, fake quick fix.  Hopefully I can provide you some information regarding metabolisms and what we can do to BOOST the ones we have.  Unfortunately as we get older our metabolism slows down.  The metabolism is a complex network of hormones and enzymes that not only convert food into fuel but also affect how efficiently you burn that fuel. 

Metabolism is affected by age, sex, heredity, and proportion of lean body mass.  Everyone burns calories at different rates so it’s important to not compare yourself to someone else.  Focus on what you can do to BOOST your metabolism rather than marvel at the person who eats obscene amounts of food and doesn’t gain a pound.  It’s truly not healthy to be able to eat unlimited portions of fast food and sweet treats.  Those foods do nothing but damage body cells.  SO maybe having a slower metabolism is not such a bad thing because NOW you will focus on the good-for-you foods and activity you need to kick that slow metabolism into overdrive.  This way you can live a longer and healthier life than ever before.

There are some things you can do and some foods you can eat to help boost your metabolism.

Ø  I know you’ve heard it before that BREAKFAST is the most important meal of the day.  Well it is because you are literally breaking the fast.  The best foods to enjoy at breakfast time are a combination of protein and complex carbohydrates.  These foods will conserve energy levels and help you to feel satisfied all morning. 

Ø  The best way to kick start your metabolism is engaging in exercise including aerobic workouts to burn calories in the short term and weight training to build muscles and boost metabolism in the long run.  Muscles burn more calories than fat, even at rest, so the more muscle you have, the more calories your body will burn.  Every pound of muscle in our bodies burns about 35 calories a day while each pound of fat burns only 2 calories per day.

Ø  Small, frequent meals and snacks help keep your metabolism in high gear all day long.  You will burn more calories overall because when you put too many hours between your meals, your metabolism slows down to compensate.  Make this habit a way of life because eating this way occasionally will not regulate your metabolism as effectively. 

Ø  Most foods boost your metabolism, especially the first hour after you eat.  Protein generally requires about 25% more energy to digest.  That is one more reason why protein should be a component of every meal and snack.  (I find myself repeating this concept quite often)  Some studies suggest that spicy foods and green tea have a slight impact on metabolism.  Here is a list of other foods to enjoy daily to help boost that metabolism of yours.

METABOLISM MARVELS

1.)    Grapefruit – lowers the insulin levels in your body that can trigger your system to store fat; fiber causes your body to work harder to break it down 

2.)    Green Tea – Antioxidant EGCG (epigallocatechin gallate) speeds up your brain and nervous system

3.)    Yogurt – Protein requires a lot of energy to be processed; probiotics regulate digestive tract

4.)    Almonds – Essential fatty acids (1 oz/serving)

5.)    Coffee – Caffeine (2-3 cups/day)

6.)    Turkey – Protein-rich and lean

7.)    Apple – Fiber

8.)    Spinach – Fiber, antioxidants, magnesium, potassium, iron, vitamin C

9.)    Beans – Fiber and protein

10.)  Jalapeños – Capsaicin speeds up your heart rate

11.)  Broccoli – Calcium boost metabolism, vitamin C helps your body absorb more calcium; fiber

12.)  Oatmeal – Fat-soluble fiber

13.)  Soy milk – Calcium

14.)  Curry – Speeds up metabolism like jalapenos

15.)  Cinnamon  - Helps your body metabolize sugars more effectively