Remember how, during your teens and 20s, you could eat practically anything and not gain a pound? Now that you're hovering around middle age, you've probably found that's just not the case anymore. Part of the problem is that your metabolism decreases as a result of other age-related factors, like decrease in muscle mass.
1. Do Intervals
Mixing in fast-paced intervals raises your metabolic rate higher than doing a steady cardio workout, and will continue to do so up to an hour after you’re done. An Australian study also found that women who did intervals while they were biking lost three times as much fat as those who worked out at a steady pace. If you’re a walker, simply walk at your normal pace for 1 to 2 minutes, then speed-walk for 30 to 60 seconds. Repeat the sequence 10 to 15 times.
2. Opt for Caffeine
A study published in the journal Physiology & Behavior shows that coffee drinkers have a 16 percent higher metabolic rate than those who abstain, because caffeine increases your heart rate and stimulates your central nervous system. Spread out the cups over your entire day to keep your metabolism running at a boosted rate—just be sure to have your last cup by early afternoon so you can hit the pillow with no problems later on.
3. Add Some Ice
There is some evidence that drinking cold water can cause a slight surge in metabolic rate. Since your body maintains a core temperature around 98.6°F, cold water will be brought to that temperature after being consumed and calories are burned during the warming process. Discovery Health deduced that you can burn up to 70 extra calories a day if you follow the common rule of drinking eight 8-ounce glasses of cold water per day. Need another reason to up your water intake? Researchers at the University of Utah found that participants who drank half of the recommended amount of water per day (four 8-ounce glasses), not only showed signs of dehydration, they also experienced a 2% decrease in calories burned per day.
4. Eat a Big Breakfast
Fat-filled morning meal will jumpstart your metabolism for the day faster than a lowfat, low-calorie breakfast. People who eat 22 to 55 percent of their total calories at breakfast gain 1.7 pounds over four years. That’s not bad considering those who eat 0 to 11 percent of their calories in the morning gain nearly 3 pounds.
5. Drink Green Tea
Not only does green tea contain enough antioxidants to keep colds and the flu at bay, but it also does wonders for your metabolism. Three to five cups daily for three months shaved 5 percent off their body weight. Green tea contains ECGC, a plant compound that stimulates your metabolism.
6. Don't Skimp on Dairy
Calcium-rich foods and drinks, including milk, yogurt and cheese, increase the rate at which fat turns into waste. It doesn’t matter what form of dairy product you’re consuming as long as the serving size is adequate (keep it lowfat!)—either a full glass of lowfat milk or 6 ounces of yogurt is perfect. Also, the study noted that you have to actually ingest the calcium in its natural form; supplements don’t work due to differences in the chemical makeup.
7. Build More Muscle
If you add just 5 pounds of muscle to your body, you’ll burn up to 150 more calories per day without even working out those muscles. And, you can burn an average of 600 calories per hour during your cardio workout thanks to that extra muscle mass. Muscle burns more calories than fat does, even at rest, so any strength-training activities to build lean muscle are excellent. The key is to challenge all your muscles and do a full-body strength-training workout, hitting your core, arms, legs, back and chest.
8. Pick Up Heavier Weights
By using heavy weights at a very slow rate—twice as slow as would feel natural—you break down your muscles (you’ll know the weights are heavy enough and the workout slow enough if you start to shake after just a few lifts or squats). When your body repairs those overworked muscles, it causes your metabolism to increase for up to three days after the workout.
How about Malaysian standard diet? We refer mostly to the European and the Japanese. Probably Malaysian should have their own standard diet. F2F Programme (Farm to Feces Programme) should be established in order to cover a wide range of research from food sources (seed, culture, farming technologies), process and serving (food technology and nutrition(public health, dietary and healthy life). Perhaps one university in Malaysia that can fulfill the above ideas should start this kind of thinking. "Sampai Bila Kita Nak Ikut dan Tiru Orang Lain?" Orang putih kata find the right leaders to lead the right institutition. Nike says "JUST DO IT"
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