1 DOCTOR said ... Say no to strict diet
Your metabolism slows down as age increased, so that the small changes that have always counted on to lose a few pounds (skipping dessert here and there, doing a fewextra minutes on the treadmill) may no longer cut it. But that doesn't mean you have to reduce your calorie intake dramatically. When you take in fewer than 1,200 calories per day, your metabolism really starts to slow down, because your body feels like itmust hold on to all of the resources – including energy unit that extra fat you work to shed. Looking to lose weight? Start by lowering your calories around 1800 per day,that might mean lightening up your food. If you hit a plateau, downshift by several hundred calories again. This change should be enough to help you lower Yourmetabolism does not send to the slo-mo.
VICKI MARET, MD, Medical Director, Lifestyle Programs, hospital Magee-Womens,University of Pittsburgh Medical Center
2 EXERCISE SCIENTISTS say ... Buy a set of dumbbells
Muscles naturally burn about 10 calories more per pound than fat, even at rest.Translation: For every 5 pounds of muscle you add (apart from the weight you are losingin the process), you will burn an extra 350 calories a week without making any other changes. And the cherry on top? Strength training tack Your post-workout metabolismbecause your body rebuild muscle. Try to do a session twice a week.
BRAD Schoenfeld, PhD, author, women's Home Workout Bible
3 NUTRITIONIST SAID ... Eat protein all day
High protein Diet can help increase Your resting metabolic rate, which is the number ofcalories burned by just sitting down. But time is the key: people usually eat most oftheir protein at dinner, but you only use around 30 g nutrient at a time, and any extracan be stored as fat. Aiming to spread your intake throughout the day. Try Turkey sausage with eggs for breakfast, tuna on Greens for lunch, lowfat string cheese forsnacks and chicken breasts for dinner.
JENNIFER McDaniel, RD, a spokesperson for the Academy of Nutrition and Dietetics
RESEARCHERS SAID ... Adopt four simple habits
The airline small tweaks to your day can help move your metabolism in the right direction.
4. HAVE an AFTERNOON COFFEE
Caffeine provides short term metabolic boost. Drinking a cup of breakfast will helpjumpstart your system, but it does have a second cup of joe at around 02: 00 am will continue to hum your metabolism throughout the rest of the day as well. (If the coffeeis too strong for you in the evening, try the tea, that has enough caffeine to make up the difference.)
5. avoid LATE-NIGHT munching
Your metabolism slows down naturally the boys at night. Plus, people who eat after dinner tend to consume more calories overall than those who avoid late splurges, causing weight gain. Those extra pounds can make it harder to regulate your metabolism.
6 CHOW DOWN on HOT Peppers
Capsaicin, an ingredient in peppers that gives them their heat, slightly increase themetabolic rate. In addition, food that set your mouth on fire tend to suppress your appetite, helps you eat less. Add the jalapeño eggs or sprinkle chili pepper flakes on top of the pasta.
7th EMBRACE edgy
Uneasy, would sway your legs or pressing your fingers, has been found to speed upyour metabolism, helping you burn calories all day long. If you are not a natural, set reminders squirmer on your mobile to get up and walk around for a few minutes every few hours.
Rexford AHIMA , MD , profesor kedokteran , Perelman School of Medicine , University of Pennsylvania
Saturday, November 1, 2014