How to Boost Your Metabolism

Turbo-charge your metabolism 

Combined with a sensible, balanced diet, regular exercise and good sleeping habits will ensure that you’ll look your best and enjoy good health at any age. Here are some ways to boost your metabolism:


Build more muscle mass

Muscle burns more calories than fat. The more lean muscle mass you build up, the more calories you’ll burn daily. Add some weight-bearing exercise 2–3 times a week, such as weight-lifting, walking or any other form of resistance exercise. Even carrying your groceries instead of using a trolley can be considered a weight-bearing activity! Try lifting some hand weights while watching your favourite TV programme. This will help you build muscle mass and burn off some calories at the same time.


Avoid skipping meals

You may think that skipping meals will help you lose weight, but the converse is usually true. Significantly decreasing your caloric intake will slow your metabolic rate, as your body enters into “fasting” mode and reacts by hoarding fat and burning lean muscle for energy. Keep your metabolism active by eating at least three meals a day, amounting to not less than 1000 calories.


Exercise regularly

An exercise regime involving activities such as cycling, walking or jogging will help increase your metabolic rate during the activity and for several hours thereafter. Even simple aerobic activity such as taking the stairs and housecleaning can boost your metabolism.


Go for an evening walk

Although exercising at any time is good for you, light evening activity such as taking a walk around your home is particularly beneficial. The metabolism tends to slow down towards the end of the day. About 30 minutes of aerobic activity before dinner will increase your metabolic rate and keep it elevated for another 2–3 hours. Those dinner calories will have lesser chances of taking up permanent residence on your hips!


Get adequate sleep
Sleep loss affects the levels of appetite-regulating hormones and the body's capacity to metabolise carbohydrates. Without enough sleep, your metabolic rate nosedives as less fat is burned for energy. Your energy levels during the day may dip, and you may feel too tired to exercise, on top of a tendency to overeat and pick unhealthy foods.


Eat enough protein

Protein forms the building blocks for muscle. Without adequate protein, you may actually lose desirable lean muscle mass.


Imbibe less alcohol

Alcohol can slow down the fat-burning process because your body has to clear the alcohol calories before attacking the fat that you are trying to lose by exercising and cutting back on your food intake.


Get enough calcium

Apart from strengthening teeth and bones, getting enough calcium can also boost your metabolism. Add some low-fat yoghurt to your diet as a snack between your meals.



This article was originally published in healthxchange.com.sg

Smart Ways to Snack at the Office

Singaporeans tend to put in long hours at work, and come mid-afternoon, many also tend to have a snack attack.

When it comes to snacks, the number one thing you must know is that you can have just about any snack, as long as you control the portions.

“It is what you eat daily that really matters; the occasional treat is usually acceptable,” says Magdalin Cheong, Chief Dietitian and Senior Manager, Dietetic & Food Services at Changi General Hospital.

Scientists, such as American food psychologist Brian Wansink, have extensively studied how easy it is to overeat. A big problem is mindless eating, and the simplest habits can have a huge impact in terms of weight management.

Keep your snacks at a distance

People eat up to 50 per cent more candy when the candy jar is less than six feet (1.8 m) away from their workstation. It’s not just a matter of temptation. If the jar is filled with a healthy food such as carrots, people will also eat about a third more than if the bowl isn’t within such easy-reaching distance.
Pick snacks that come in small packages

In another study by Wansink, people ate half of the popcorn they were given, no matter if it was a medium- or a jumbo-sized tub. And they ate significantly more M&M’s from a 2-pound (1 kg) bag than from a 1-pound (500 g) bag.

Basically, people will mindlessly eat most of the food or snack that is put in front of them. Even when subjects were given stale, 10-day old popcorn, they still ate 44 per cent more from large buckets than from smaller ones.

Trick your mind

According to a recent study from Yale University, the feeling of satiety can depend on how “indulgent” you assume your snack to be, regardless of the actual calorie content.

Right after having a 600-calorie “indulgent” milkshake, participants’ ghrelin levels (the hormone that drives hunger) dropped significantly, indicating they felt content. Their ghrelin levels stayed flat after drinking a “sensible”, low-calorie milkshake.

Actually, both milkshakes were the same. Mindset meaningfully affects physiological responses to food, say the study authors.

If you can eat healthy food while retaining the feeling that you’re indulging, you’re golden. So, next time you have a sensible snack, try to dream up a sexy name for it, to build that contented feeling.

Top 10 healthy food snacks recommendations

• Vegetable sticks (with hummus, or a tuna or yoghurt dip)
• Nuts and trail mixes
• Low-fat string cheese
• Yoghurt
• Whole-wheat crackers
• Mixed fresh fruits
• Steamed vegetable pau
• Mantou (steamed bun)
• Pita bread sandwiches
• Instant oats

Other snack suggestions – do mind the quantities

• Seaweed snacks. Go for the less salty brands.
• Granola and cereal bars. While usually healthier than chocolates or very sweet biscuits, these snacks do tend to be high in sugars and calories, warns CGH’s Chief Dietitian, Magdalin Cheong.
• Popcorn (popped in the microwave)
• Rice cakes
• Cream crackers
• Baked chips
• Soy nuts and soy crisps
• Dark chocolate
• Dried fruits. Favour those which are naturally dehydrated. “Most imported dried fruits are preserved with glucose syrup; anything deep fried is not advisable as the calories add up”, says Ms. Cheong.

Originally published at healthxchange.com.sg