Weight management is more than just weight loss. It is much more involved than that. It is more about achieving the optimum weight based on a person’s lifestyle, eating habits, age, living conditions, and gender.
Nutritionists and counselors run programs to manage a person’s weight. Part of achieving optimum weight is to gain an understanding of metabolism which is the body’s ability to burn calories instead of storing them as fat. Metabolism decreases with age which is one of the big reasons why we gain weight as we get older. Thus, you want to look for ways to maintain the best metabolism possible and here are a few of them.
Lifestyle Changes to Boost Metabolism
There are lifestyle changes you can make to boost metabolism and these include:
• Not starving yourself
• Eating breakfast
• Doing aerobic exercise
• Doing strength training exercise
• Getting the proper amount of rest
• Consuming meals earlier in the days
• Eating healthy snacks throughout the day
When you do anything that makes your body think that it is starving, you will actually retain stored fat. This is a natural process to protect you should you be in a situation where you have no food. By eating a good breakfast of protein and high-fiber, you will start the day full and your body will burn the calories on an even keel (without insulin spikes).
Along the same lines, your meals should be consumed earlier in the day with the evening meal being the lightest. Most people typically do not do much in the evening as far as activity is concerned so there is the greatest potential to store unused calories as fat.
By doing aerobic exercise, a person increases his heart rate which means burning more calories. You should get about 30 minutes of aerobic exercise at least 3 times each week. On days you don’t do aerobic exercise, do some strength training such as lifting weights. Muscle tissue always burns more calories than fat.
Foods to Boost Metabolism
Not only is it important to manage how you eat but what you eat as well. Certain foods boost metabolism and they include:
• Hot peppers
• Lean meat
• High fiber foods
• Low-fat dairy products
Oatmeal is an excellent choice for starting your day. It is good for your cholesterol, full of fiber, packed with nutrients, and just leaves you full.
Hot peppers are unique in their benefits for boosting metabolism. To put it in simple terms, when you eat spicy peppers such as cayenne or jalapeño, your body releases stress hormones that increase your heart rate. Thus, you burn calories. The chemical in hot peppers that does this is capsaicin.
Lean meat and low-fat dairy products are good for building muscle because they are full of protein. Low-fat dairy products add calcium to your diet which you need for weight management. In fact, a lack of calcium can cause your body to seek more food to compensate for it which could result in overeating.
Vitamin C is necessary for fighting infection but also absorbing calcium. You get this important vitamin from fruits and vegetables and especially broccoli and grapefruit. They also help to keep your insulin levels in check.
Natural Remedies to Boost Metabolism
It is quite possible that you may need to supplement your weight management program with a natural remedy. Natural and herbal remedies and supplements are much safer than pharmaceutical or over-the-counter dietary aids. Some of these remedies include:
• Green tea
• Vitamin B
Green tea has chemical properties that work to boost metabolism. Additionally, it is a mood enhancer plus full of antioxidants to fight cancer.
Biotin is part of the B family of vitamins. It, along with vitamin B-12, works to keep the body full of energy. They can be found in capsule form and it is recommended to take B complex as well.
Ginger helps with the digestive process which ultimately has a positive effect on metabolism. When the digestive process is working as it should, the body gets the nutrients it needs and works more efficiently.
Omega-3 also helps to keep your body full of energy. It is found in flaxseed oil, tuna, salmon, and walnuts.
By considering the components of lifestyle, foods, and herbal remedies, anyone can work toward getting their metabolism at levels that efficiently burn energy and not store these calories as fat. When making your weight management plan, take the time to study each of these areas and plan your meals and daily routine to ultimately reach your