Food Cures by Carol Svec Read Free Book Online Page B

proteins—help to give metabolism a gentle nudge higher when we eat them. But protein has the greatest thermic effect of all. In addition, protein can increase metabolism by helping to maintain and build muscle mass. (For more information about good sources of protein, see Chapter 3.)

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FAQS
I’m tempted to try one of those metabolism-boosting supplements I see advertised on TV—do you recommend them?

     

If over-the-counter supplements worked, no one would be overweight. The supplements that are supposed to boost metabolism fall into two main categories—those that don’t work, and those with stimulant ingredients that may cause a dangerous rise in heart rate and/or blood pressure. When the minor effect of the stimulants wears off, your metabolism soon returns to normal. As much as we wish otherwise, there is no quick fix for weight loss. Even prescription medications don’t work as well as the scientists who developed them hoped. As of right now, your best bet is with healthy food choices in moderate portions, and metabolism-boosting exercise.
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    EXERCISE FIXES FOR METABOLISM

    A big percentage of your maintenance calories—the amount you burn in the course of a day—comes from your activity level. If you go from having average activity levels to being extremely active, you can double the amount of calories burned (that’s activity factor calories, not BMR calories). This is why any activity—every extra step you take—can help boost your metabolism. Part of my recommendation is to move as much as possible: climb the stairs instead of taking the escalator, park at the opposite end of the mall and walk to your favorite store, garden instead of watching TV…anything, as long as it is extra movement.
    In addition, I strongly encourage everyone to exercise regularly. The optimal weight-loss exercise program consists of both aerobic exercise and strength training. Regular exercise can increase your activity factor and your metabolism. As you get older and your metabolism slows, you can rebalance your energy needs by increasing the duration or intensity of your workouts.
Aerobic exercise. Aerobic exercises use energy and increase many different metabolic processes (such as your heart rate), all of which burn calories. All aerobic activities—including running, brisk walking, swimming, skating, skiing, and cycling—increase metabolism while you’re exercising, and also keep your metabolism burning higher for hours afterward. I recommend doing some form of aerobic activity four or five days per week, for at least 30 minutes per day.

Strength training. Exercises that work your muscles without necessarily raising heart rate are considered strength training. These include lifting weights, working with resistance bands, yoga, Pilates, circuit training, and calisthenics (including push-ups, chin-ups, and abdominal crunches). These activities directly increase your BMR by building muscle, so you will burn more calories every minute of every day. I recommend doing some form of strength training two or three days per week. Plan a strength training regimen that’s realistic for both your schedule and personality. For some people that may mean 15 minutes of calisthenics in the privacy of your bedroom, and for others it may involve a more elaborate weight-training regimen at the gym.

    HOW FOOD AFFECTS
WEIGHT AND WEIGHT LOSS

    I’m willing to bet you know exactly which foods are healthy choices, and which are guilty pleasures. At every meal and with every snack, you have an opportunity to decide which direction to go—you can make the energizing, slimming choice, or fall back on one of the choices that brought you to this chapter in the first place. Whenever you choose comforting, familiar junk food instead of healthy meals, that’s a fall-back choice. Whenever you eat the wrong foods to reduce stress, that’s a fall-back choice. If you ever sneak food, or find yourself thinking I know it’s bad but what the