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                      Secrets To Increase Your Metabolism

                      Published by Dr. Mark Rosenberg

                      Have you struggled for years to keep your weight in check? Have you noticed extra pounds adding up since you reached middle age? If either scenario applies to you, it is likely that metabolism is playing a major role in your “weighty” issues. Metabolism is simply the process by which the body makes and uses energy. This process is vital for cells to function while we sleep, as well as for strenuous activity like running a marathon.

                      Many of my patients point to a “slow metabolism” as the cause of their struggles with weight. While it’s true that some people burn calories for energy at a faster rate than others, metabolism needn’t dictate your jeans size. When I explain to patients how they can positively impact metabolism, they finally realize they have the power to change their bodies and end their struggles with weight. If you are committed to these solutions, you too can speed up your metabolism, fight the effects of aging and burn more calories everyday.

                      It’s All About Muscle

                      Experts say that your level of muscle mass is the greatest indicator of how efficiently metabolism works and how many calories you burn. The reason nearly all of us gradually gain weight after age 40 is because metabolism slows by roughly five percent with each passing decade. This is due in large part to the loss of muscle that naturally accompanies aging.

                      Fortunately, you do not need to sit by while you lose muscle and gain pounds. You can counteract muscle loss through weight training. Studies show that lifting weights for twelve weeks will rebuild enough lean muscle to result in a 10 percent increase in metabolism. To maintain the lean muscle you have, two total-body strength workouts per week may stave off muscle loss.

                      The more lean muscle you build, the more calories you’ll burn when sitting still. In fact, one pound of muscle burns 35 calories per day, while a pound of fat burns just two calories per day. Furthermore, in the hours following a strength-training workout, your metabolism remains elevated, bumping up calorie burn in the short term. You can strength train with dumbbells, resistance bands or weight machines, as long as you “feel the burn” in your muscles. If you are new to strength training, hire a trainer for one or two sessions to familiarize yourself with the equipment at the gym and develop a routine to get you started.

                      More Ways to Rev Metabolism

                      While regular strength training will have a great impact on raising metabolism, there are even more small changes that can make a big difference. My next solution often comes as a shock, especially to lifelong dieters. In order to keep metabolism humming, you may need to eat more. If you consume too few calories, your body goes into “starvation” mode, conserving the precious calories it has and slowing down metabolism. If your goal is to maximize your metabolism, try eating more often. Eating a small meal or snack every three to four hours ensures your metabolism will run at steady rate. It also prevents you from getting so hungry that you overeat at your next meal.

                      If you think skipping breakfast is helping to save calories, change your habits right now. Breakfast eaters are less likely to be overweight than those who skip. Your metabolism slows while you sleep, so the morning meal is essential for getting it going again. Studies also show that people who eat breakfast consume fewer calories at lunch and dinner.

                      There are more tricks for kicking up metabolism. The caffeine in coffee and green tea provides a small, temporary metabolic boost. These beverages are also rich in beneficial antioxidants. If you like spicy food, you’re in luck. The heat in chile peppers is known to cause a small jump in calorie burn. Finally, simply moving more throughout the day helps your metabolism run efficiently. Take the stairs, walk to a co-worker’s office or do a couple sets of lunges every hour while working at your desk or watching TV.

                      You do not have to make all these changes at once. After checking in with your doctor, start a weight-training regimen and build more small bursts of activity into your day. Eat the same amount of food each day, but try spreading it out so you go no longer than four hours without a meal or snack. Every person has the ability to make over their metabolism and fight the effects of aging.

                      Photo Credit: Ambro

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                      Dr. Mark Rosenberg
                      Dr. Mark Rosenberg
                      Dr. Mark Rosenberg received his doctorate from Georgetown University School of Medicine in 1988 and has been involved with drug research since 1991. With numerous certifications in several different fields of medicine, psychology, healthy aging and fitness, Dr. Rosenberg has a wide breadth of experience in both the public and private sector with particular expertise in both the mechanism of cancer treatment failure and in treating obesity. He currently is researching new compounds to treat cancer and obesity, including receiving approval status for an investigational new drug that works with chemotherapy and a patent pending for an oral appetite suppressant. He is currently President of the Institute for Healthy Aging, Program Director of the Integrative Cancer Fellowship, and Chief Medical Officer of Rose Pharmaceuticals. His work has been published in various trade and academic journals. In addition to his many medical certifications, he also personally committed to physical fitness and is a certified physical fitness trainer.

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                      This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment. FoodTrients – A Recipe for Aging Beautifully Grace O, author and creator of FoodTrients® -- a philosophy, a cookbook and a resource -- has a new cookbook dedicated to age-defying and delicious recipes, The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World, which provides one hundred-plus recipes that promote health and well-being. The recipes are built on foundations of modern scientific research and ancient knowledge of medicinal herbs and natural ingredients from around the world. Since the publication of her first anti-aging book, The Age GRACEfully Cookbook, Grace O has identified eight categories of FoodTrients benefits (Anti-inflammatory, Antioxidant, Immune Booster, Disease Prevention, Beauty, Strength, Mind, and Weight Loss) that are essential to fighting aging, which show how specific foods, herbs, and spices in the recipes help keep skin looking younger, prevent the diseases of aging, and increase energy and vitality. Grace O combines more exotic ingredients that add age-fighting benefits to familiar recipe favorites.

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