Healthy Living

Findtherush How to speed up metabolism W hen attempting to lose weight, men and women can expect to hear or read a lot about their metabolism. The process by which the body converts the foods we eat and the beverages we drink into energy, metabolism is widely misunderstood. Many people may have been told that a naturally slow metabolism might be to blame for their weight gain. But according to The Mayo Clinic, a slow metabolism is rarely to blame for excess weight gain, which can most often be attributed to both poor dietary choices and inactivity. Start strength training Muscle burns more calories than fat, even when the body is at rest. Building muscle is a great way to speed up metabolism. Each pound of muscle your body has burns roughly six calories per day just to sustain itself. That's three times the calories that each pound of fat burns. Add that disparity up over time, and a body with significant muscle is burning considerably more calories than one with excessive fat. Stay hydrated Dehydration takes its toll on the body in myriad ways, including affecting metabolism. Even mild dehydration can slow metabolism. When the body is dehydrated, its ability to use fat as fuel is compromised, slowing metabolism as a result. Make an effort to stay hydrated throughout the day, whether you're sitting at your desk in the office or working up a sweat at the gym. Snack, but snack healthy Healthy meals benefit metabolism, but unhealthy snacks can derail your dieting efforts. Metabolism speeds up and burns calories each time the body eats, and many people adhere to the concept of "grazing" for that very reason. Eat more protein The thermic effect of food refers to the process by which the human body uses energy to absorb, digest and dispose of the food it ingests. Protein stimulates the thermic effect of food more significantly than foods that are high in fat or carbohydrates, so the body will burn more calories digesting dietary protein than it will other foods. In addition to speeding up your metabolism, dietary protein also helps people feel full longer, reducing their risk of overeating. Understanding metabolism can help men and women as they attempt to lose weight and maintain healthy weights once those extra pounds have been shed. n Honoringpatientwishes • Empowering families Covered by Medicare/private insurance Serving the counties of Marin, San Francisco, San Mateo, Sonoma, and the cities of American Canyon, Napa and Vallejo (415) 927.2273 • www.hospicebythebay.org Patient and Family Centered Care (415) 457-2256 • www.HealthCareConnectionLLC.com Dignity•Respect Personal Care • Safety Allservicesmanagedbyowner Nancy Mack, RN, PHN, GCM A Licensed Homecare Agency offering Home Care Aide Services: Agency is employer; insured, bonded, Employees registered with the state Geriatric Care Management: RN resource specialist and advocate for seniors and their families Celebrating20yearsofservice A Marketing Supplement of the Marin Independent Journal | marinij.com Healthy Living February 4, 2018 11

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