Metabolism Myths and Tips [part 3]

In the final instalment of our discussion about the metabolism, let's focus on a few quick tips to help whip that metabolism into shape!

• Build lean muscle mass: muscle burns more energy at rest than fat, it is just that simple! It doesn't have to be difficult - just add strength training/weights to your exercise routine.

• Get adequate sleep: This means 7 – 8 hrs of sleep each night...seriously. Sleep deprivation can cause a 19% decrease in the level of leptin (hormone responsible for decreasing appetite) - this means tired people tend to overeat, and make poor meal choices. As we discussed last week, smart diet choices are key in optimizing our metabolism.

• Consume alcohol in reasonable amounts: Research shows that the day after a night of drinking, there is a significant dip in your metabolic rate. Combine this with hangover cravings, and you've got a double disaster!

• Avoid High Fructose Corn Syrup: Studies show that HFCS can make the body insulin-resistant. Also, when given the choice, the body stores fructose as fat before it does glucose. Read the ingredients on your favourite snacks and beverages!

• De-stress: Stress raises the amount of cortisol in your body. Cortisol is a hormone that tells the body to hold onto fat in case of a stressful situation. Experiment with yoga or meditation as ways to lower stress levels and clear your mind. 

And the TOP diet/weight loss myth that can contribute to a sluggish metabolism:

• Diet Soda: Although being low in calories seems like an easy swap for high calorie beverages, diet soda may actually have adverse effects on your metabolism. According to a 2008 University of Minnesota study of almost 10,000 adults, even just one diet soda a day is linked to a 34% higher risk of metabolic syndrome, the group of symptoms including belly fat and high cholesterol that puts you at risk for heart disease.
• Instead, drink green tea. The polyphenols in green tea have properties that rev up your metabolic rate. But to be honest, green tea takes dedication. You have to drink about 4 to 5 cups a day to see results.

In the effort towards a healthier, optimal metabolism, there will be challenges. For example, the metabolism declines naturally with age. Through it all, remember - the goal is to keep your metabolism elevated through factors that you can control, such as by eating healthy, not skipping meals or using low-calorie dieting, adequate hydration, sleep, relaxation and regular physical activity.