keys to faster Metabolism at Any Age

 

A Faster Metabolism at Any Age

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By Julia Savacool


You’d like to do something—anything—to speed up your metabolism, but it’s out of your control. Right? Not quite. Although genetics and your age both play a role, recent studies suggest you have plenty of say over how well your metabolism—which involves your body’s ability to break down food into usable energy—functions.

In fact, you can all but negate the metabolic slowdown that happens after 40 by tweaking your diet, exercise, and sleep habits. “Think of your body as an engine—your metabolism is the rate at which your engine runs,” explains Scott Isaacs, M.D., an endocrinologist in Atlanta and author of Hormonal Balance: How to Lose Weight By Understanding Your Hormones and Metabolism. “By making adjustments to these three elements, you can actually make your engine rev higher.”

The eating and exercise tips outlined below are designed to keep your metabolism humming to the tune of up to 10 pounds off in 21 days. Read on for the keys to not only losing, but losing for good.

Key 1: Eat early

Your basal metabolic rate—the number of calories your body burns at rest—is based on things like age, height, and body type, so there isn’t much you can do to alter it. But there is a lot you can do to change the number of calories you burn above that, beginning with your diet. Specifically: Eat breakfast.

We already know the reasons you may not want to (you don’t have the time/energy/stomach for it), but leaving for work on an empty stomach is like hitting the pause button on your metabolism. Here’s why: When your brain senses 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.

Keep reading for more ways to speed up your metabolism.

“Breakfast triggers a process called thermogenesis, where the body signals the brain to activate the metabolic process of turning food into energy,” says Mark Hyman, M.D., author of The Blood Sugar Solution.

Key 2: Eat often

To keep your metabolism humming, Hyman suggests eating small meals every three or four hours. Aim to make each of those meals at least one-quarter protein—whether it’s animal protein, beans, or dairy, says Marissa Lippert, R.D. A recent study in the journal Neuron suggests that consuming 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 another problem: insulin resistance. “As we get older, it’s crucial to pay attention to how much sugar we’re consuming,” says Diane Kress, R.D., author of The Metabolism Miracle. “Too much messes with your metabolism by causing your body to store extra calories as fat.”

Key 3: Sweat off the weight

Even more important? Exercise. “Not only does it affect your metabolism while you’re doing it, but research shows you can keep burning calories up to 24 hours after you finish because your metabolism stays elevated,” Isaacs says.

That’s especially true if you challenge yourself: A new study in the journalCell Metabolism suggests that intense bouts of exercise can “turn on” genes responsible for energy metabolism. Researchers found that the activation of these fat-burning genes was higher in cyclists who pedaled at 80 percent of their aerobic capacity versus those who did a more moderate cycling session at 40 percent.

So although you can’t permanently change your DNA (if only!), experts say exercise can fire up certain genes that initiate the fat-burning process.

Exercise is particularly helpful once you pass the age of 40, when your metabolism naturally begins to slow down. Experts used to believe it slowed due to an inevitable loss of muscle mass. However, a study in the journalThe Physician and Sports Medicine found that fit women ages 41 to 81 who continued to exercise four to five times a week as they got older had little change in body composition.

The real reason you lose muscle with age? You stop using it. “We now know that women who keep up a regular vigorous fitness routine don’t experience the metabolic decrease,” Isaacs says.

Key 4: Sleep away the pounds

No, it’s not your imagination. Too little sleep can cause you to gain—and not just because you’re spending those extra waking hours in front of the TV nursing a bag of chips. Research suggests 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 without realizing it. Experts believe this is because too few zzz’s upset the balance of important appetite-regulating hormones.

But that’s not all: A Swedish study found that even one night of disrupted sleep can cause the body to burn up to 20 percent fewer calories the following day. “Sleep deprivation impacts multiple hormones related to metabolism,” Isaacs says. “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.”

Aim for seven to eight hours of pillow time a night, advises Hyman. “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: Health.com

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Everyone who has learned the power of confidence will tell you that if you really change the way you think and obtain a completely optimistic outlook, it will give you power you never knew was possible. Does that seem hard to believe?

Read about people who accomplished great things like Henry Ford, Albert Einstein, Thomas Edison, Sam Walton (the founder of Walmart), W. Clement Stone (became fabulously wealthy by selling insurance) and many others, and you will see that they accomplished great things because they had something about them that seemed like powerful magic. They had confidence, faith. Positive thinking.

W. Clement Stone went from extreme poverty as a child, to incredible wealth. He is famous for saying “Whatever the mind of man can conceive and believe, it can achieve.” He began selling insurance at a very young age and because of his incredible confidence, he quickly became rich. He…

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Magic tricks for health


These ways are almost magical and light that help any one to circumvents himself to eat less food and takes control of how much calories and reduce body fat percentage.


1-The first trick:


You must use small sizes utensils, vessels, spoons, dishes so you accidentally reduce how much calories intake , and you should learn to say “no” to refill them for the second or third times.

Many studies have proved that the size of the bowls, dishs or spoons used by , have a direct effect on the amount of food and calories consumed by.


2-The second trick:


To eat less food you start eating with your normal speed and then slowly addresse this by trying to taste and enjoy the tastes of your food with chewing and you keep calm while doing so.



 The benefits of eating slowly, gives the opportunity to your stomach for proper digestion also works to reduce the amount of food you eat because it gives a time to the arrival of fullness’s signals to your brain and so the brain closes appetite before dealing with a lot of foods.



3-The third trick:

-Evacuate your home of unhealthy foods. Keep few healthy amounts of food at home.and Give your self a chance to have unhealthy foods only once weekly or monthly.

This is direct translation to this saying  “far from the eye ,far from the heart or mind”,



4-The fourth trick:


Don’t pay attention to TV and other entertainment while dining. Focused on your food only. Enjoy every bite of food. 

So you will consume less food and calories  naturally while you are enjoying your dining.




Have a happy healthy eating 


XOXO

Just another manic Monday

 what a life contradictins we are living everyday? !
this morning when i woke up before
 the sun rise i just put on my 
ipod and started jogging then by chance 
the first song i played in my ipod
was “manic mondy “for bangles 1986 (i think )!!
   
i was laughing too much because 
today is monday ,but i sighed oh God i hope 
today is not 
going to be a really manic monday 
 after i finished up my morning
 jogging i got my shower then i prepared 
my breakfast , 
while i was having my breakfast 
i was  survying my facebook in the same time and how 
weiredly it was when i saw this quote 
flashing on my facebook newfeeds .
  
 
well that time i grinned hoping really
that my monday will
be a beautiful one .
i wish so …..
But at all events how many contradictions
we used to pass by or happened
in our life ????
And how we can over come them ??
Till then i guess i need to think about that .
xoxo

Eleven minutes

 







 Today I finished reading an Eleven Minutes for Paulo Coelho and this is a novel by Brazilian novelist Paulo Coelho based on the experiences of a young Brazilian prostitute called Maria, whose first innocent brushes with love leave her heartbroken.  and it is based on real personalities ( and this is what attracted me more to the novel ) through pseudonyms and is currently living in France married living happily with her husband and two children as  the writer mentioned that in  his book at the end of the novel.



The story generally was  interesting and It took me three days to finish the book , English version was 320.. pages when I started the book from the beginning I was so excited to know the end of the story and  would it be the same ending of usual romantic movie as we know???!!!




It was enjoyable novel and exciting events although it stressed more about sexual pleasure frankly . but there were messages in between the lines, particularly in the diary of Maria.
 I liked what Maria wrote in her diary and how she was struggling to face the love of her life , the love she was looking for since her adolescence.

These are some Quotes i love from the novel :

“Really important meetings are planned by the souls long before the bodies see each other. 

“Human beings can withstand a week without water, two weeks without food, many years of homelessness, but not loneliness. It is the worst of all tortures, the worst of all sufferings.” 

“I’m not a body with a soul, I’m a soul that has a visible part called the body”

“It is not time that changes man nor knowledge the only thing that can change someone’s mind is love.” 


Generally although i thought this novel going to be as a biography about young prostitute rather than to be a novel but i would recommend reading it , i feel it is really talking to the  soul rather than body.

Stay a live with soul full of love.
XOXO

An Afternoon Nap Make You Smarter







(Health.com) — We’ve all been there: After struggling over a problem for hours, we rest our eyes for a few minutes and suddenly the answer is lying before us, clear as day.
This common phenomenon has contributed to the idea of the so-called power nap, a quick snatch of rest that stops short of deep sleep yet somehow manages to refresh and stimulate.





Although there is much about the power nap that remains a mystery, researchers have begun to uncover the brain processes behind the little miracles it produces.
The latest research, presented Wednesday at an annual meeting of neuroscientists, may help explain the mental spark that sometimes occurs during a nap. Researchers monitoring the brain activity of 15 at-rest individuals found that the right side of their brain — the hemisphere most associated with creativity — chattered busily to itself as well as to the left hemisphere, which remained relatively quiet.
“The right side of the brain was better integrated,” says study author Andrei Medvedev, an assistant professor at Georgetown University’s Center for Functional and Molecular Imaging in Washington.





Get your nap and stay healthy


XOXO