Tuesday, March 02, 2010
Found this article on MSN...Every little tip helps~~~Like my girlfriend says "Eat the fish and spit out the bones!!! " Use what works for you and throw the rest away!!!
Mastering metabolism is one key to losing weight. It's our body's way of turning the food we eat into energy that keeps us going. The faster your metabolism runs, the more calories you burn. The more you burn, the easier it is to shed pounds.
But with each birthday the body becomes less effective at burning calories. Metabolism can dip as much as 30 percent over your adult life. But making a few simple lifestyle changes can keep it revved up. Here's a round-the-clock plan that will maximize your calorie burn.
Rise and shine
Eat a good breakfast. Skipping this first crucial meal sends your body into starvation mode, so your metabolism slows to conserve energy. In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years.
Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds.
Pour a cup of joe. A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing, says Robert Kenefick, Ph.D., a research physiologist at the U.S. Army Research Institute of Environmental Medicine.
Make every day count
Pay attention to protein. Getting protein with every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest, says Donald Layman, Ph.D., a professor of nutrition at the University of Illinois. Aim for about 30 grams of protein — the equivalent of about 1 cup of low-fat cottage cheese or a 4-ounce boneless chicken breast — at each meal.
Count on calcium. A calcium-rich afternoon snack, like 8 ounces of milk or 6 ounces of low-fat yogurt, helps your body metabolize fat more efficiently by increasing the rate at which it gets rid of fat as waste, reports a study from the University of Copenhagen.
Iron things out. Women lose iron during their period every month. That can throw a wrench into your metabolic machine, because iron helps carry oxygen to your muscles, says Tammy Lakatos Shames, a registered dietitian and author of "Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever." If your levels run low, muscles don't get enough oxygen, your energy plummets and your metabolism stalls. Stock up on iron-fortified cereals, beans and dark, leafy greens like spinach, bok choy and broccoli.
Sip some green tea. "It's the closest thing to a metabolism potion," says Shames. The brew contains a plant compound called Epilgallocatechin Gallate (or ECGC), which promotes fat burning. In one study, people who consumed the equivalent of 3 to 5 cups a day for 12 weeks decreased their body weight by 4.6 percent. According to other studies, consuming 2 to 4 cups of green tea per day may burn an extra 50 calories. That translates into about 5 pounds per year.
Go fishing. Fatty fish like salmon, tuna and sardines are loaded with hunger-quashing omega-3 fatty acids. These healthy fats quickly alert your brain that you're satiated, according to the National Institutes of Health. Bonus: A 3.5-ounce serving of salmon nets you 90 percent of your recommended daily value of vitamin D, which will help preserve your calorie-craving, metabolism-stoking muscle tissue.