Give Your Metabolism a Post Holiday Boost
Losing weight is a challenging goal faced by millions. For safe weight management, the Mayo clinic recommends boosting your metabolism through the combination of muscle gain and cardiovascular exercise. Certain supplements may provide an additional boost when used with a sensible diet and exercise program, always ask your doctor before starting a weight loss regimen.
Protein has a powerful effect on metabolism. The World Fitness Network advises that protein contains the highest thermogenic effect of any food group, which may help to jump-start metabolism. Protein shakes are a convenient way to increase your daily protein intake.
The American Journal of Clinical Nutrition reports greater weight loss in dieters who ate a serving of fish per day than dieters who consumed no fish. Experts believe the metabolism boosting effects can be traced to omega three fatty acids. You can buy omega three fatty acids in capsule or liquid form. Make sure to look for a supplement with a purity guarantee.
B vitamins are also linked with weight loss. The B family contains eight vitamins: B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin and pantothenic acid. B vitamins are essential in creating new blood cells, increasing energy levels and regulating metabolism. B vitamins work best when consumed together, so look for a good B Complex. Foods high in B vitamins are meats, fish, legumes, leafy vegetables, egg yolk, dairy products and fortified grain products.
Vitamin C helps prevent harmful oxidation of cells. Vitamin C also assists in the absorption of other important vitamins and minerals such as calcium, iron, and folic acid. It is linked with healthy blood vessels, bones, collagen and teeth. Vitamin C is essential to strengthening your immune system, which is especially important when attempting a weight loss program. Vitamin C is not stored in the body, so it is important to make sure that every day you eat foods such as citrus fruits, tomatoes, green and red peppers, broccoli and dark green vegetables.
Having healthy Vitamin D levels has recently been linked with greater weight loss success. University of Minnesota researcher Shalamar Sibley found that higher levels of vitamin D in subjects indicated greater fat loss. Sibley says, “Our results are not saying that everyone should go out there and take extra vitamin D to lose weight, but if someone is vitamin D inadequate, then supplementing vitamin D to achieve normal levels might, in fact, help augment his or her weight loss success.” Vitamin D helps in calcium absorption and is essential for osteoporosis prevention and good bone density. Vitamin D can be produced through 10 to 20 minutes of direct sunlight three times a week. Vitamin D can also be obtained through your diet in foods such as salmon, catfish, herring and tuna, as well as fish liver oils, fortified milk, yogurt, bread and cereals.
If you don’t eat regular meals you slow down your metabolism and cause the body to store fat thinking it’s starving because you’re going a long period of time without food. Dropping your calorie intake below 1,000 calories a day will signal to your body that you are in starvation mode, and will slow down your metabolism. Dinner should be your lightest meal, and some experts recommend not eating after 8 p.m. This helps your body process and burn the food when you’re awake and moving around and burning more calories per hour.
Get as much aerobic exercise as you can to help your metabolism. Exercise in the morning, you’ll raise your metabolism all day.
At least two to three times a week, you should add weight training or progressive resistance exercise that builds muscle. Muscle burns more calories than fat, and the more muscle you have, the more calories you burn, even at rest!
You’ve heard it before, but drink plenty of water every day. The energy burning process of metabolism needs water to work effectively.
So now that a New Year has begun celebrate with a healthy metabolism!