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Turn Up The Heat
I wrote a post a few days ago about metabolism and what dictates your own personal metabolism. Metabolism is basically how many calories you are burning, so the higher the number, the more you can eat! That being said...I am sure you want to know how you can increase your metabolism so you can eat more and not gain weight, right?
Top 10 ways to increase metabolism:
- Move more! Nothing ruins your metabolism more than being sedentary. Get more movement during the day (stairs, regular walks)
- Do some aerobic exercise daily. Yes, that means every single day you should do some form of exercise for at least 30 minutes.
- Strengthen your muscles 2-3 times per week. You can increase your burn by as much as 7% by strength training. The bigger the engine, the more fuel it can burn (remember that muscle burns calories even at rest). For every pound of lean muscle you add, you can burn an additional 30-50 calories each day. That adds up, especially over a lifetime.
- Eat breakfast every day. You have heard it before...it is the most important meal to kick start your metabolism from the overnight fast. Eat within one hour of getting up in the morning.
- Eat every 3-4 hours. If you skip meals or go too long between meals, you will just teach your body to conserve calories, slowing metabolism.
- Limit refined sugars and carbohydrates.
- Eat 25-35 grams of dietary fiber daily. Fiber takes a long time to digest and actually causes the digestive track to burn calories trying to digest it.
- Eat earlier in the day. If you eat late at night, it goes to sleep with you. Move more food to earlier in the day to burn it more efficiently.
- Drink water. Women should get 72 ounces and men 100 ounces of total fluid daily (try to get most noncaloric from water).
- Don't "Diet". If you decrease your calories too much, your body will "starve" and your metabolism will try to match the low number of calories coming in, taking energy from your muscles along the way.