We hear a lot about metabolism-and often blame our "slow metabolism" for our inability to keep our weight under control. But what is metabolism, exactly? And is there anything we can do to boost our metabolic rate?
Metabolism basically refers to all the chemical processes that take place in the body in order to sustain life-allowing you to breathe, pump blood, keep your brain functioning and extract energy from your food. When you hear the term metabolic rate-more accurately called basal (or resting) metabolic rate-that refers to the number of calories your body at rest uses each day, just to keep all your vital organs functioning. You burn additional calories through your daily activities and formal exercise, but by far, the majority of the calories that you burn each day are your basal calories.
Keep your metabolism revved with these tips:
- Engage in 30 minutes of activity every day to help minimize weight gain and to boost metabolic rate.
- Tone your muscles by weight training three days a week.
- Start small-try walking with one- to two-pound weights.
- Do not eat fewer than 1,200 calories a day. Eating too little may slow your metabolism.
- Never skip breakfast. It may slow down your metabolism.
- Have a supply of protein-powered healthy snacks on hand as an alternative to carb-loaded junk food.
Your muscle mass works like a furnace, burning calories and stored fat for energy. The more muscle you have, the higher your metabolism, the faster you burn calories. Eating plenty of protein daily is essential to maintaining your muscle mass for good health, energy and effective weight management.
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