Ruthie's step 13

Ruthie’s Step 13…. Your metabolism... (My what?)
Metabolism is the way our bodies burn the calories from the food we eat. One thing we know is that it slows down as we get older. Our bodies will naturally gain body fat while losing our lean body mass. As early as your 20’s and 30’s. This slows our metabolism.
There are several simple and natural ways to triumph over this battle at any age, from an article.
• Increase Muscle Mass
The most important factor of metabolism is lean body mass. Muscle burns up to 90% more calories than fat. The more muscle mass you have, the more calories you will burn in a day. By adding three to five pounds of muscle you could actually burn 100 - 250 additional calories a day. Weight bearing exercises is a great way to increase this.
• Don’t Skip Meals!
When people skip meals or decrease their calories they decrease their metabolism. Their body goes into “starvation mode”. The body tries to save itself. Your body will hold on to the fat and burn lean muscle instead. Always eat at least 3 meals and avoid dipping below 1000 calories a day. Be sure and eat your low cal snacks also.
• Regular activity
Regular exercise routines such as biking, walking, or hiking will help raise your metabolism during the activity and for several hours after. Even simple movements such as taking the stairs, house cleaning, or simple yard work can help increase your burn rate.
• Need Protein
Protein provides the building blocks for muscle. Without enough protein you may actually lose muscle.
• Sleep!
Sleep loss affects the way we metabolize. Lack of sleep also can interfere with our energy levels during the day and cause us to skip our exercise routine because we are “too tired”. How often have you told yourself that?
• Decrease Alcohol Consumption
Alcohol may suppress your body’s ability to burn fat. Studies show that when you drink alcohol, your body burns fat more slowly than usual during that particular meal. Watch your alcohol intake.
• Try a cup of Green Tea
A small study showed that green tea appeared to raise metabolic rates and speed up fat oxidation. The calorie losses were small- around 60 calories/day. Green tea also has other health benefits because of its significant antioxidant components. You might as well add a little boost to your metabolism while protecting yourself from heart disease, cancer, and strokes.
• Got calcium?
Recent research shows that calcium -- three or four daily servings of low-fat dairy products -- can help adjust your body's fat-burning machinery. The more calcium in the
Food affects mood
What you eat influences your metabolism and mood, making you either sluggish or energetic. Foods high in sugar, saturated fats, artificial sweeteners and low in water and fiber will slow digestion, can cause weight gain and leave you feeling like a couch potato.

Stay cool
Colder weather increases metabolism in order to keep the body warm, although it can be a challenge to maintain your weight during the holidays and colder months when exercise levels tend to drop and pounds often pile on. By keeping indoor temperatures cooler and exercising outdoors, you can burn more calories.
Okay… there you have it! Hope you enjoyed the article. I like the cool weather one. I can also crank up that AC this summer! I think I will become a green tea drinker too! One a day may make a difference! I still have more pounds to go!

Keep on keeping on……making better choices for a healthier you!