5 ways to keep your metabolism up

when i was younger, there were some girls in my school who were naturally skinny. the part that would get to me is when they would say, they didn’t exercise or eat healthy – it was hereditary and they just had high metabolism. when i had to watch what i eat or exercise and was feeling spiteful, it would slightly make me feel better that their metabolic rate wouldn’t always be the same because metabolism plummets as we age; therefore they would have to experience the challenge like the rest of us did!

according to a dietitian and spokeswoman for the American Dietetic Association, “body composition, which is determined by genetics, diet and activity, also plays a major role.” here are five ways to keep your fat-burning furnace humming.

1. Build muscle
Since fat is burned in your muscle, you want to activate as many muscle fibers as possible. Weight training increases lean muscle mass, which raises the amount of calories your body uses, even when you’re at rest. What’s more, since there’s less fat in your body (and your muscles), blood moves better so you have more energy – without eating more food.

2. Start eating
Your body needs to be consistently fed to provide energy to live. This type of consistent feeding stabilizes your blood sugar levels and creates internal hormonal balance – and that keeps you from packing on the pounds. Eat within an hour of waking to kick-start your metabolism. Then keep eating every three to four hours ending an hour before bedtime.

3. Nosh on protein at every meal and snack
Protein has a greater metabolic boost than fat or carbohydrates. Biting, chewing, swallowing and digesting food takes energy and it can burn up to 30 percent of the calories on your plate. The more complex the food (i.e. steak, legumes, nuts, egg and fibrous vegetables), the more calories you burn as it travels through the digestive tract. Protein also contains leucine, an amino acid that prevents muscle loss.

4. Get moving
Interval training with bursts of high intensity cardio will stoke your metabolic rate and keep it humming for hours. So instead of logging in your regular half-hour on the treadmill at a steady 4.5 mph pace, try the interval option or hit the road and take advantage of changes in the terrain. Run in the sand or up hills and use landmarks to signify a change of pace.

5. Drink water
Studies show that people who drink 8-ounce glasses of water eight to 12 times a day have higher metabolic rates than those who drink four. To lose an extra 6.6 pounds a year, drink half a liter of water before breakfast. Research show people who downed water before their first meal of the day consumed an average of 75 fewer calories at breakfast than those who didn’t drink up first.

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read article on Yahoo! Shine by Amy Paturel in Healthy SELF, of SELF Magazine: 5 Ways to Keep Your Metabolism Up

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