whatever works for da body who talks .. to you suggests, eye ..
it talks .. at least all you guys listen .. to your bodies.
Posted by Joy Bauer, M.S., R.D., C.D.N. on Thu, Aug 02, 2007, 5:18 pm
While it's true your metabolism naturally slows down by about 2 to 5% per decade after age 40, there are plenty of things you can do to fight back.
Exercise is key for immediate - and lasting - benefits.
Engage in aerobic exercise 4 to 5 days a week: It's obvious that aerobic activities like running, brisk walking, swimming, and bike riding burn calories and increase metabolism while you're working out. But interestingly enough, several studies show that aerobic activities cause your metabolism to stay increased for a period of time after exercising.
Work your muscles:Lifting weights and/or other strengthening activities like push-ups and crunches on a regular basis (at least 2 to 3 times each week) will boost your resting metabolism 24/7. That's because these activities build muscle, and muscle burns more calories than body fat. In fact, if you have more muscle, you burn more calories - even sitting still.
When it comes to food, keep your metabolism revved with these 3 tips:
Eat enough food - at least 1,000 calories: Your body and metabolism thrive on food, so when you fast, crash-diet, or restrict calories below 1,000, your metabolism will slow down in a response to conserve energy.
Eat every 4 to 5 hours: Because our bodies work hard to digest and absorb the foods we eat, your metabolism revs in response. This is called the thermic effect of food. Take full advantage and schedule meals and snacks every 4 to 5 hours.
Incorporate lean protein with every meal: Eating any food creates a thermic effect and boosts metabolism after consumption. However, the consumption of protein has the absolute greatest metabolic boost when compared to carbohydrate and fat. Plus, eating the appropriate amount of protein will ensure you're able to maintain and build muscle mass (the more muscle mass you have, the greater your metabolism). The Daily Protein Requirements in grams for the average healthy person is approximately 50% of your weight in pounds (for example, if you weigh 140 pounds, you'll need 70 grams protein each day). Some of the best protein sources include: fish, chicken, turkey, lean sirloin steak, skim milk, nonfat yogurt, eggs and egg substitutes, tofu, lentils, and beans.
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