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Best Ways to Boost Your Metabolism
Research shows that our metabolism slows with age. Especially in women, metabolism declines more swiftly than men approximately by a usual of 2 percent per span of around ten years’ time. However, with modern skills and relatively simple ways, you can squeeze your day-to-day regime to balance this natural incline.
When You First Wake Up:
Your first meal is very crucial as it helps spur your metabolism. "Your metabolism went into rest mode over night, so your first meal of the day revs it up again," says Keri Gans, R.D.N., author of The Small Change Diet. Also try to intake foods that are high in fiber and protein.
During Your Commute:
Forcing your body to move more often helps boost metabolism in a big way. "Getting your heart rate up for a short period of time keeps it elevated afterward, which boosts your metabolism overall," says Doug Barsanti, M.A., strength and conditioning specialist and owner of ReInvention Fitness in Santa Cruz, California.
When You First Get to the Office:
“Research shows that caffeine boosts your metabolic rate, albeit mildly,” says David Katz, M.D., director of the Yale University Prevention Research Center and author of Disease Proof.
When in office, try to walk a little across the office and talk to co-workers. Do not e-mailing them for little things instead you can go to them for little discussions. "Moving more at every opportunity, even if it's just to get up to go to the bathroom, keeps your heart rate going and therefore boosts your metabolism," says Shirley Archer, an ACE-certified group fitness instructor.
When You're Buying Lunch:
"Nothing beats a turkey sandwich on whole-grain bread with lettuce, tomato, and mustard and a piece of fruit on the side," says Keri Gans, R.D.N "The protein-carb combo will give you energy to get through your day without dragging."
At the Water Cooler:
Cold water is better to boost your metabolism. “Your body burns more calories in colder temperatures because it has to work harder to keep you warm—so by drinking cold water, you end up burning more than if you guzzled room-temp H20," says Lisa Gain, Ph.D., evolutionary biologist and founder of snack-girl.com.
During Your Workout:
Expert Barsanti explains, "Short, high-intensity exercise boosts your metabolism. So when you're on the treadmill or elliptical, sprint for 30 seconds, then rest for 30 seconds, and repeat this pattern for 10 minutes."