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Here it is from Andrew Bicknell
1.Build lean body mass. As we age our bodies metabolism or ability to burn calories decreases. One way to of! fset this problem is by exercising. Lean muscle burns calories and the more you have the more calories you burn, even while resting. You can build muscle through resistance or weight training at least twice a week. You can also boost your metabolism by doing cardio exercises. You can choose to do this between or in conjunction with weight training. Simply going for a walk or using the stairs instead of the elevator are good ways to get in an aerobic workout.
2.Eat Breakfast. Many people ignore eating breakfast. What they don't realize is that it's the most important meal of the day. Breakfast gives your metabolism a boost and provides a consistent energy supply throughout the day. The majority of people who eat a healthy breakfast have fewer weight and health issues than those who don't.
3.Sugar is bad. Processed and refined sugar such as found in sweets and soft drinks overload the body with sugar causing many serious health issues including obesi! ty and diabetes. Complex carbohydrates are a better energy source beca use they supply an even level of blood sugar. The human body just isn't built to deal with the large amounts of refined sugar most people include in their diet.
4.Spicy foods that make you sweat can help boost your metabolism.
5.Get a good night's sleep. There is research that shows that people who do not get sufficient sleep tend to gain weight. This may be because the body uses sleep to heal and regenerate itself, including its muscular system.
6.Drink more water. Water is the lubricant of the body. It also flushes toxins out of the body and keeps the kidneys operating at maximum efficiency. This allows the liver more time to do what it does best, metabolize fat stores.
7.Eat small meals. Eat 5 to 6 small meals per day spaced 20 to 3 hours apart. This gives the body a steady supply of energy and prevents binge eating.
8.Don't miss meals. Skipping meals in order to loose weight is counter productive because it actual! ly slow metabolism and can lead to over eating.
9.Plan your meals. If you have a daily or weekly menu you are much more likely to stick to your plan.
10.Drink green tea. Green tea has been shown to boost metabolism and unlike coffee does not stress the body with caffeine.
11.Include more high energy foods in your diet including fruits, vegetables and whole grains. These provide a more balanced energy source and will not cause blood sugar spikes.
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I found that "suturing" my patients mouths worked well too! DON'T SEND ME HATE MAIL! Just joking!!!! From a physiological perspective, try and eat a little something AFTER you exercise. Your BMR is up, and, will burn off the calories quicker than waiting an hour to eat. Do NOT exercise before bedtime, leave a two hour window between sleep and exercise.