Resolution 365

We’ve all heard it at one point or another: “I just can’t eat like I used to!” You watch your friends inhale pizza at breakneck speed, yet never gain an ounce, while you gain ten pounds just looking at cheese. You chalk it up to slow metabolism and aging, and figure there is nothing you can do, short of starving yourself. But before throwing in the proverbial towel, consider this: no matter what your age, gender or body type you can outsmart your metabolism!

So what exactly is metabolism? In a nutshell, metabolism is the process of breaking down proteins, carbohydrates and fats to create the energy your body needs to maintain itself, even while at rest. Keep in mind that many people assume that their metabolism has slowed down when other factors, such as lack of physical activity and change in lifestyle (desk jobs, eating on the go) may be to blame for weight gain. Either way, the following healthy tips will help maximize fat loss and help you achieve the body you want:

Nutrition and Metabolism
* Eat less, more frequently - eating five to six mini-meals has many benefits in the weight-loss world. First, it keeps your blood sugar stable and provides a steady source of energy. Second, your body is constantly digesting and processing food, which in itself requires energy – energy it acquires by revving up your metabolism.

* Don’t skip breakfast – breakfast is the most important meal of the day. Your metabolism slows as you sleep and breakfast literally “breaks the fast.” Good breakfast examples include oatmeal with blueberries, egg whites on whole-grain toast, or high-fiber cereal with soymilk.

* Eat more protein – protein is more difficult for the body to break down, so it expends more energy to do so. Each mini-meal should contain a lean protein, such as chicken breast, tuna, egg whites, low-fat cheese or yogurt.

* Eat foods that have a thermogenic effect on the body – examples include berries, salmon, spinach, broccoli, oatmeal and green tea. Water is also very important, as it helps the body carry out fat-burning processes.

Exercise and Metabolism
It’s one of the basic fundamentals of exercise: muscle burns more calories than fat, even when your body is at rest. Building muscle through strength training can help you lose fat at a much faster pace, as one pound of muscle burns up to nine times more calories than a pound of fat.

Cardiovascular activity is also important, and it doesn’t have to be boring – in fact, studies show that mixing up your routine will burn more fat in the long run, since your body won’t have the chance to adapt to any one program. Interval training – mixing high-intensity moves with recovery periods – has been shown to increase metabolism and burn more fat.

Here is a sample routine for someone striving to complete three 40-minute cardio sessions a week:

* Session 1 – 45 minutes on the elliptical, alternating between high and low resistance.
* Session 2 – 20 minutes on the exercise bike at a moderate pace followed by 20 minutes walking on the treadmill at an incline
* Session 3 – Either the elliptical, bike, or treadmill at an incline for an steady 45 minutes

On alternate days, choose a strength training circuit that includes 2-3 sets of exercises for each muscle group.

Sleep and Metabolism
Healthy sleep helps regulate your metabolism. According to the National Sleep Foundation (NSF), sleep deprivation can increase appetite by altering the behavior of the hormones leptin and ghrelin, which are responsible for regulating metabolism. NSF offers the following tips for ensuring a good night’s sleep:

* Maintain a consistent sleep schedule by going to bed and waking up at the same time every day.
* Take a warm bath or listen to soothing music
* Clear your bedroom of distractions such as computers, phones and TVs
* Avoid caffeine for at least eight hours prior to bedtime
* Finish exercising at least three hours before bedtime

Supplements and Metabolism
While supplements are no substitute for good nutrition and consistent exercise, adding them into a healthy regime and can boost results. Some examples of beneficial supplements include:

* B Vitamins – considering taking a B-complex for energy, especially if you are a vegetarian. Vitamin B-12 in particular is essential for energy.

* Green tea extract – studies have shown that the powerful combination of antioxidants and caffeine found in green tea may raise metabolic rates and speed up fat oxidation.

* Co-enzyme Q10 supplies energy to muscles and has been shown to have a stimulant effect on the body’s metabolism.

* L- Carnitine is an amino acid that helps transport fat to the muscle to be burned as energy.

So while it is recommended that you still stay away from the pizza (except for cheat day!), remember that a strong metabolism is within your control!