A Faster Metabolism At Any Age

A Faster Metabolism At Any Age

Although genetics and age play roles in your metabolism, recent studies are showing that you actually have more say than you might think in how well your metabolism functions. In fact, you can all but negate the metabolic slowdown that happens after 40 by tweaking your diet, exercise, and sleep habits.

1. Eat early
Specifically, eat breakfast. Leaving for work on an empty stomach is like hitting the pause button on your metabolism.
Here’s why: when your brain senses that your stomach is empty, it sends a message to your cells to conserve energy in case another meal doesn’t arrive. In other words, your body holds onto the fat stored in your cells instead of helping you burn it off.

2. Eat Often
Aim to make each meal at least one-quarter protein, whether animal protein, beans, or dairy, says Marissa Lippert, a registered dietitian. A 2011 study in the journal Neuron suggest that protein stimulates the cells responsible for switching on the body’s calorie-burning mechanism. Foods high in sugar and processed carbs, on the other hand, can lead to insulin resistance, causing your body to store extra calories as fat.

3. Sweat Off the Weight
Not only does exercise affect your metabolism while you’re doing it, but research shows you can keep burning calories up to 24 hrs after you finish because your metabolism stays elevated.

4. Sleep Away the Pounds
Research has shown that people who sleep two-thirds of their usual amount (five hours instead of eight, say) eat an average of 549 extra calories the following day. Experts believe that getting too few Zs upsets the balance of appetite-regulating hormones. “Resistance to leptin-a hormone that regulates body weight–increases, while levels of ghrelin, a hormone that signals to your brain that you’re hungry, also increase,” explains Isaacs.

Just a small change in your sleep schedule can make a big difference in your health, not to mention your ability to burn calories.

Source: “A Faster Metabolism At Any Age” by Julia Savacool. Time Magazine, Fall 2013. Article originally published in Health magazine.

About Low Carb Diets and How They Work

About Low Carb Diets and How They Work

ISS_1258_00142Low-carb diets greatly reduce your blood levels of insulin, a hormone that brings the glucose from the carbs into cells.

What does insulin do?

One of the functions of insulin is to store fat.
This is why many believe that low-carb diets work so well,  is that they reduce your levels of this hormone.

-Insulin hoards sodium, so high-carb diets can cause excess water retention.

Cutting carbs reduces insulin and your kidneys will start shedding any excess water, so it is common for people to lose 5-10 pounds of water weight in the first few days of a low-carb diet.

Weight loss will slow down after the first week, but this time the fat will be coming from your fat stores.

One study compared low-carb and low-fat diets and used DEXA scanners (very accurate) to measure body composition. The low-carb dieters lost significant amounts of body fat and gained muscle at the same time.

Studies also show that low-carb diets are particularly effective at reducing your belly fat, which is the most dangerous fat of all and highly associated with many diseases.

The “Low-Carb Flu”

If you’re new to low-carb eating, you will probably need to go through an adaptation phase where your body is getting used to burning fat instead of carbs.

This is called the “low-carb flu” and is usually over within a few days. After this initial phase is over, many people report having more energy than before, with no “afternoon dips” in energy that are common on high-carb diets.

Adding more fat and sodium to your diet can help with this.

Tip from Balancing Your Health: Daily carb intake can sneak up on you quickly! Track down your carb intake for a while so you can get used to what you can eat on a daily basis that won’t knock it up too high. Also, if you’re really trying to cut, count unrefined sources of carbs (for example carbs in a banana) the same way you would refined carbs; don’t give yourself an extra allowance of carbs just because they are from natural sources.

Source: http://authoritynutrition.com/how-many-carbs-per-day-to-lose-weight/

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