Turbo-charge your metabolism
Combined with a sensible, balanced diet, regular exercise and good sleeping habits will ensure that you’ll look your best and enjoy good health at any age. Here are some ways to boost your metabolism:
Build more muscle mass
Muscle burns more calories than fat. The more lean muscle mass you build up, the more calories you’ll burn daily. Add some weight-bearing exercise 2–3 times a week, such as weight-lifting, walking or any other form of resistance exercise. Even carrying your groceries instead of using a trolley can be considered a weight-bearing activity! Try lifting some hand weights while watching your favourite TV programme. This will help you build muscle mass and burn off some calories at the same time.
Avoid skipping meals
You may think that skipping meals will help you lose weight, but the converse is usually true. Significantly decreasing your caloric intake will slow your metabolic rate, as your body enters into “fasting” mode and reacts by hoarding fat and burning lean muscle for energy. Keep your metabolism active by eating at least three meals a day, amounting to not less than 1000 calories.
Exercise regularly
An exercise regime involving activities such as cycling, walking or jogging will help increase your metabolic rate during the activity and for several hours thereafter. Even simple aerobic activity such as taking the stairs and housecleaning can boost your metabolism.
Go for an evening walk
Although exercising at any time is good for you, light evening activity such as taking a walk around your home is particularly beneficial. The metabolism tends to slow down towards the end of the day. About 30 minutes of aerobic activity before dinner will increase your metabolic rate and keep it elevated for another 2–3 hours. Those dinner calories will have lesser chances of taking up permanent residence on your hips!
Get adequate sleep
Sleep loss affects the levels of appetite-regulating hormones and the body's capacity to metabolise carbohydrates. Without enough sleep, your metabolic rate nosedives as less fat is burned for energy. Your energy levels during the day may dip, and you may feel too tired to exercise, on top of a tendency to overeat and pick unhealthy foods.
Eat enough protein
Protein forms the building blocks for muscle. Without adequate protein, you may actually lose desirable lean muscle mass.
Imbibe less alcohol
Alcohol can slow down the fat-burning process because your body has to clear the alcohol calories before attacking the fat that you are trying to lose by exercising and cutting back on your food intake.
Get enough calcium
Apart from strengthening teeth and bones, getting enough calcium can also boost your metabolism. Add some low-fat yoghurt to your diet as a snack between your meals. |