Food Cures Joy Bauer

Boosting Metabolism

Customers – and almost everyone I meet who finds out I'm a nutritionist – ask me that question all the time: How do I increase my metabolism?

Metabolism is simply the total of all processes of the body burn calories – your basic metabolic rate plus your activity factor. When it comes to improving your metabolism, there Good news and bad news.

First the bad news: most of what controls your metabolism is not under your control. Some people are genetically blessed with high metabolisms burning. They do not ask, they are born with it. (So do not hate them for it, unless, of course, they rub!) On average, men have a metabolism that is 10-15 percent higher than women, mainly because of their large size and greater muscle mass. Whether you're a man or a woman, your metabolism naturally decreases with age. Scientists have estimated that the metabolism slows about 5 percent per decade, beginning at the age of 40 years, that we lose muscle mass and increase fat mass. Hypothyroidism (under-active thyroid) lowers metabolism and causes weight gain. Fortunately, in this case, if a blood test confirms that there is a problem, your doctor will prescribe a medication that may improve back to baseline.

But the good news: Your metabolism does not continue to stagnate or take a dive. You can burn more calories, lose more weight, simply by changing the how do you eat and move.

Food Fixes for Metabolism

Remember – our basal metabolic rate includes energy required for body processes, including digestion. About 10 percent of our calories are used to treat the food we eat. As calories are burned, our bodies produce heat. This phenomenon, known as the thermic effect of food is influenced by the quantity, How often, and what we eat. In addition, food can directly affect metabolism by changing how the body functions (which changes the amount of energy needed). Here are my best recommendations for maximizing metabolism:

Eat at least 1,000 calories per day. Although it is generally true that a diet low in calories will help you take off, if you eat too few calories, your metabolism get slower and slower as it tries to conserve energy. Down your metabolism, weight off you will most likely creep back on time. Also, you're more likely to binge on junk food, if you reduce your calories by too much.

Eat every four to five hours. A calendar regular meals keeps your body works to digest and absorb food. Between breakfast and bed, aim to eat a meal or snack every four to five hours. And try to eat breakfast within 90 minutes rising. People who regularly eat a healthy breakfast are more likely control their weight. If you wait to eat until you're really hungry, you're more likely to overeat later in the day. Also breakfast helps start your metabolism after a whole night on a slow simmer.

Eat protein at every meal. All foods contribute to the thermal effect, which means that all foods – carbohydrates, fats and proteins – contribute to poke gentle metabolism higher when we eat them. But the protein has greater thermal effect of the whole. In addition, protein can increase metabolism by helping to maintain and increase muscle mass.

Corrects the year for the metabolism

A large percentage of calories maintenance – The amount you burn during a clay – just your level of activity. If you have average levels of activity to be very active, you can double the number of calories burned (it is the activity factor calories, not BMR calories). Therefore any business – every extra step you – can help boost your metabolism. Some of My recommendation is to move as much as possible: go the stairs instead of taking the escalator, the park across the mall and walk to your favorite store, a garden instead of watching TV. . . anything, as is movement.

In addition, I urge everyone to exercise regularly. Program optimal exercise weight loss consists of two aerobic exercise and strength training. Regular exercise can increase your pension activity and your metabolism. As you get older and your metabolism slows, you can rebalance your energy needs by increasing the duration or the intensity of your workouts.

Aerobic exercise. Aerobic exercises and increase energy many different metabolic processes (such as your heart rate), which Burn calories. All aerobic activities – including running, brisk walking, swimming, skating, skiing and cycling – increase metabolism while you're exercising, and also keep your metabolism burning higher for hours. I would recommend some form of aerobic activity four or five days a week for at least 30 minutes day.

Strength training. Exercises that work your muscles without necessarily increasing the heart rate are considered strength training. These include lifting weights, working with resistance groups, yoga, Pilates, circuit training, and exercises (including pumps, traction and abs). These activities directly increase your BMR by building muscle, so that you burn more calories every minute of every day. I would recommend some form of strength training two or three days each week. Plan, training of strength is realistic for both your schedule and personality. For some people this may mean 15 minutes of gymnastics in the privacy of your bedroom, and for others it may be a more elaborate pattern of muscles at the gym.

Extract: Food Joy Bauer Cures: Treat Common Health Problems, look younger and live longer by Joy Bauer, MS, RD, CDN with Carol Svec. Copyright © 2007 Joy Bauer, MS, RD, CDN. (Published by Rodale, April 2007, $ 18.95US / Permission 22.95CAN $ 978-1-59486-466-7) granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling (800) 848-4735.

About the Author

Joy Bauer, MS, RD, CDN, is the nutrition expert for the Today show and Yahoo.com, and monthly weight-loss columnist for SELF magazine. She has built one of the largest nutrition centers in the country, with offices in Manhattan and Westchester County, New York. Her clientele includes high-profile professionals, celebrities, Olympic gold medalists, and the New York City Ballet. The author of several best-selling books, she lives in New York.

For more information, please visit www.joybauernutrition.com.

Plus Size Pilates

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Pilates $9.49 Pilates

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Super Jersey Long Sleeve Crewneck Tee $19.98 “This long sleeve classic tee features size vents and a slight A-line shape for full coverage and easy movement. Made of a heavier weight cotton that never clings and shaped just for the plus size woman.”

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PerfecTemp Quarter Zip Fleece Pullover $34.98 “Better than a sweatshirt or a sweater! This cozy, top-quality fleece pullover features a quarter-zip mock neck. Generously cut for layering, this plus size desgin features long straight-hem sleeves, feminine princess seaming, sporty top-stitching. Junonia Spirit logo embroidery at center back collar. ”

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