Boot your Metabolism nd controll weight.
Boost your metabolism
A slim, athletic body keeps you healthy and motivated. Sheela Nambiar, a medical doctor and fitness consultant, shows you the right way to shed excess weight
Posted On Saturday, June 11, 2011
To lose weight, you need to expend more energy than you consume. You should exercise, eat sensibly and also make attempts to raise your Basal Metabolic Rate (BMR) as this burns calories even when you are not exercising.
Many of us have a genetically sluggish metabolism and so we gain weight over time. The BMR also slows down after 40. The BMR is essentially the calories you burn while at rest.
The body’s energy expenditure has to be consistently high for prolonged periods of time to lose weight. A high BMR helps, so keep it up by:
Weight training: Weight training is the cornerstone of elevating BMR. Building muscle with weights burn more calories. A pound of muscle burns 6 calories daily; the same amount of fat burns only 2 calories. But do consult a fitness expert to chalk out your weights routine.
Workout intensity: A high intensity cardio workout combined with weights will help you burn more calories and keep the BMR elevated, post your workout. This is the “after-burn”. Add challenge to your daily walk. Sometimes do a higher intensity Step class for variety. It will also exercise different muscles, and burn more calories during and after the workout. Low intensity, long duration workouts such as walking burns calories during an exercise session, but the post-exercise calorie burn is insignificant.
Eat regularly: Eating small quantities of food at frequent intervals (3-4 hours) helps keep the metabolism elevated. Long periods of hunger send the body into starvation mode encouraging it to store calories rather than burn them.
Avoid starvation, low-calorie diets: The body has a minimal energy requirement in terms of calories, and depriving it of that energy, makes the metabolism slow down to compensate. You also miss out on essential nutrients. Crash dieters regain lost pounds very fast because the body becomes fuel-efficient, literally holding on to fat.
Eat more protein: Eat protein to keep your metabolism elevated. Eating refined carbohydrates makes the metabolism sluggish in addition to adding calories, elevating blood sugar and insulin levels. Consume lean proteins -- meat or chicken, fish, lentils, eggs, low fat dairy products and nuts -- with every meal.
Be active: Staying active, working, bending, lifting and so on keeps the body burning calories all day. An hour of exercise is no reason to remain sedentary the rest of the day.
Stay hydrated: Water increases metabolism and aids digestion. Drink at least 8-10 glasses a day and don’t wait to be thirsty to drink water.