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Want To Lose Weight?

The notion that the more you exercise, the more weight you’ll lose could disappoint you. You would be better off focusing on what you’re eating. That’s the word from a study examining daily energy expenditure of 332 adults in five countries, including the U.S. The participants wore devices that recorded their activity levels for a week, and the researchers used that information to calculate the number of calories each person burned using standard measurements. They found that moderate activity - the equivalent of walking a couple of miles per day - burned about 200 calories more than amounts expended by sedentary people, but that more strenuous activity didn’t add up to more calories burned. The findings suggest that the body adapts itself to the extra effort and burns the same calories more efficiently. "The most physically active people expended the same amount of calories each day as people who were only moderately active," explained study leader Herman Pontzer, a professor at the City University of New York.  He emphasized that exercise is good for you and can help with weight loss, but its impact isn’t as great as you may have thought.

My take? Practical experience shows us that exercise won’t always result in significant weight loss, especially for those who take in more calories as they increase physical activity. My own experience is that exercise alone is much less effective at promoting and maintaining weight loss than exercise combined with a positive change in eating habits. Diet is key.

4 Foods to Boost Your Metabolism

If your metabolism is slowing down, don’t fret: your diet and lifestyle can have a big impact on keeping your weight at an ideal level. See what Dr. Weil suggests for boosting your metabolism. 

As we age, our metabolism slows down, which can lead to weight gain. But small dietary adjustments can help minimize unwanted pounds in our middle years. Try these suggestions:

Choose healthy carbohydrates. Replace refined, high-glycemic index carbs with unrefined, low-glycemic choices such as sprouted grain breads or beans and lentils. The latter do not cause the spikes in blood glucose levels that encourage the storage of fat.

Use spices. Capsaicin (the compound that gives chili peppers their bite), black pepper and ginger all boost the generation of heat in the body, leading to more calories burned.

Drink green tea. The main antioxidant polyphenol in green tea, known as epigallocatechin gallate or EGCG, stimulates the body to help burn calories. Dr. Weil recommends drinking a few cups of quality green tea every day.

Get hungry. Many people believe that eating five or six small meals daily boosts metabolism, but recent research indicates that's probably false. To increase fat metabolism, allow yourself to be slightly hungry now and then. The best way may be to eat two or three modest meals daily, with no snacks. Eat until you are satisfied and no longer hungry, not necessarily until you clean your plate.

In addition, regular physical exercise - with some sessions being as intense as your body allows, like interval sprinting in the yard or on a bike – is another way to keep your metabolism functioning properly.

4 Foods to Boost Your Metabolism

If your metabolism is slowing down, don’t fret: your diet and lifestyle can have a big impact on keeping your weight at an ideal level. See what Dr. Weil suggests for boosting your metabolism.

As we age, our metabolism slows down, which can lead to weight gain. But small dietary adjustments can help minimize unwanted pounds in our middle years. Try these suggestions:

 

  1. Choose healthy carbohydrates. Replace refined, high-glycemic index carbs with unrefined, low-glycemic choices such as sprouted grain breads or beans and lentils. The latter do not cause the spikes in blood glucose levels that encourage the storage of fat.
  2. Use spices. Capsaicin (the compound that gives chili peppers their bite), black pepper and ginger all boost the generation of heat in the body, leading to more calories burned.
  3. Drink green tea. The main antioxidant polyphenol in green tea, known as epigallocatechin gallate or EGCG, stimulates the body to help burn calories. Dr. Weil recommends drinking a few cups of quality green tea every day.
  4. Get hungry. Many people believe that eating five or six small meals daily boosts metabolism, but recent research indicates that's probably false. To increase fat metabolism, allow yourself to be slightly hungry now and then. The best way may be to eat two or three modest meals daily, with no snacks. Eat until you are satisfied and no longer hungry, not necessarily until you clean your plate.

 

In addition, get regular physical exercise, with some sessions being as intense as your body allows, like interval sprinting in the yard or on a bike – is another way to keep your metabolism functioning properly.