Bad Habits Quit Them To Keep Your Metabolism Best Tips
Making just a few changes in your lifestyle can help you live longer. A recent study found that four bad behaviors smoking, drinking too much alcohol, not exercising, and not eating enough fruits and veggies can hustle you into an early grave, and, in effect, age you by as many as 12 years. Fortunately, you can do something to correct these and other unhealthy behaviors. Adopt the following habits to keep your body looking and feeling young.
TURN OFF THE TV
Too much time in front of the boob tube can take a serious toll on your health. In fact, study found that people who watched four or more hours a day were 46% more likely to die from any cause than people who watched less than two hours a day. Even cutting back a little can help; each additional hour you watch increases your overall risk of dying by 11% and dying from heart disease by 18%.
STAY OUT OF THE SUN
Avoiding too much sun can head off skin cancer, and it can also keep you looking young by preventing wrinkles, fine lines, and saggy skin. It’s never too early or too late to add sunscreen to your daily skin-care regimen (look for an SPF of 30 or higher). And don’t focus only on your face. Sun damage spots and splotches on your chest and neck will also make you appear older.
Research shows that you’re at greater risk of heart disease without a strong network of friends and family. Loneliness can cause inflammation, and in otherwise healthy people it can be just as dangerous as having high cholesterol or even smoking. Loneliness seems to pose the greatest risk for elderly people, who are also prone to depression.
DRINK IN MODERATION
Women who have two or more drinks a day and men who have three or more may run into detrimental effects ranging from weight gain to relationship problems. But in smaller quantities, alcohol can actually be good for you.Cardiology linked light drinking (defined as one drink a day for women and two for men) to significant heart benefits.
EAT FRUITS AND VEGETABLES
Getting fewer than three servings of fruits and vegetables a day can eat away at your health. Nutritional powerhouses filled with fiber and vitamins, fruits and veggies can lower your risk of heart disease by 76% and may even play a role in decreasing your risk of breast cancer.As an added bonus, the inflammation-fighting and circulation-boosting powers of the antioxidants in fruits and veggies can banish wrinkles.
FOCUS ON FITNESS
Daily exercise may be the closest thing we have to a fountain of youth.study found that regular high-intensity exercise (such as running) can add up to four years to your life, which is not surprising given the positive effects working out has on your heart, mind, and metabolism. Even moderate exercise a quick, 30-minute walk each day, for example can lower your risk of heart problems.
Quitting smoking is perhaps the single most important thing you can do for your health and your life span. A study published in the American Journal of Public Health found that women who quit smoking by age 35 add roughly six to eight years to their lives. It’s never too late to kick the habit. Quitting can slow disease and increase survival odds even in smokers who have already caused significant damage to their lungs, like those with early lung cancer or COPD.
If you want to live to 100, leaving a little bit of food on your plate may be a good idea. Author Dan Buettner, who studies longevity around the world, found that the oldest Pakistani people stop eating when they are feeling only about 80% full. St. Louis University researchers have confirmed that eating less helps you age slower; study they found that limiting calories lowered production of T3, a thyroid hormone that slows metabolism and speeds up the aging process.
You Have a Midnight Snack Habit
There's a lot of emphasis on how important it is to eat regularly so as not to slow your metabolism down, but there's also research that suggests going several hours without eating could be better for you, metabolically speaking. "What I usually suggest for clients is a period of 12 hours without food," says Slayton. "You're hurting your metabolism if you're having a midnight snack and a breakfast before your workout at 7 a.m.
You Cut Caffeine Out of Your Diet
Caffeine gets a bad rap, but it can actually give your calorie burn a slight boost, says Slayton. No one's suggesting you start pounding the stuff, but if you're already drinking green tea or coffee most days, keeping it a part of your routine could help your metabolism run at top speed.
You Skimp on Sleep
People who are sleep-deprived on a regular basis tend to weigh more than those who get a good night's rest most nights. Why? Research shows it can throw the hormones that control appetite out of whack, making you hungrier and causing you to eat more. Slayton recommends logging at least seven hours a night.
Should You Try Energy Drinks?
Some ingredients in energy drinks can give your metabolism a boost. They're full of caffeine, which increases the amount of energy your body uses. They sometimes have taurine, an amino acid. Taurine can speed up your metabolism and may help burn fat. But using these drinks can cause problems like high blood pressure, anxiety, and sleep issues for some people. The American Academy of Pediatrics doesn’t recommend them for kids and teens.
Eating more often can help you lose weight. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime.
Spice Up Your Meals
Spicy foods have natural chemicals that can kick your metabolism into a higher gear. Cooking foods with a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is probably temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red pepper flakes.
Power Up With Protein
Your body burns many more calories digesting protein than it does eating fat or carbohydrates. As part of a balanced diet, replacing some carbs with lean, protein-rich foods can boost metabolism at mealtime. Good sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.
Avoid Crash Diets
Those involving eating fewer than 1,200 (if you're a woman) or 1,800 (if you're a man) calories a day are bad for anyone hoping to quicken their metabolism. Although these diets may help you drop pounds, that comes at the expense of good nutrition. Plus, it backfires, since you can lose muscle, which in turn slows your metabolism. The final result is your body burns fewer calories and gains weight faster than before the diet.
Give Your Body a Detox
A seasonal detox is an effective way to clear toxins out of one's system to speed up metabolism and to enhance overall health," says Matt Dower, spa director of the award-winning Mirbeau Inn & Spa, which offers a do-it-yourself detox for those who seek to continue its health benefits at home after their visit. Just be careful to avoid extreme detox diets that can do more harm than good. Try these simple, safe ways to detox your body.
You Don't Drink Enough Water
Your body needs fluids to perform all of the functions it needs to," says Slayton. And when it's not performing those functions as well, it's not burning as many calories. Something else to keep in mind: A lot of the calorie burn from drinking water comes from your body working to bring cold water to 98.6 degrees so drinking hot water with lemon or hot tea all the time won't be as good at boosting your metabolism as cold water will.
You Aren't Taking Vitamin D Supplements
"When you're low in vitamin D, you lose weight slower and your levels of the hormone ghrelin, which makes you hungry, are higher," says Slayton. Since it can be difficult to get enough vitamin D from your diet, she recommends taking a supplement from November through March when you won't be getting as much of the nutrient from sunlight to help you drop pounds more easily.
If you workout in the morning…
“You need to eat within 30 minutes of waking up so you can jump-start your metabolism.” Try having a few bites of oatmeal or half a banana having something is your system is better than nothing.
If you workout in the afternoon…
“Eat a light snack if you are hungry before your workout.” Jarett recommends power foods like a small bowl of oatmeal, a banana, apple slices with peanut butter or muscle milk.
After your workout…
“Eat within 30 minutes after your workout so your body doesn’t start burning muscle.” It’s important to fuel your body with some form of protein, so grab a handful or almonds or whip up a protein shake. Then, eat small meals every 3 hours throughout. Even If you’re not hungry, you should at least have a small snack. This will prevent you from waiting too long to eat and then overeating because you feel starving.