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 Fitness & Weight Management

August 2010
Want Your Body to Burn?
Dr. Ruchi
 
We all know how tough it is to lose weight. Plans of going to the gym, and in some cases even going to the gym for a month, starting low calorie diets or starving ourselves – all end with the same results - we lose weight slow and put it back on faster than a blink of the eye.

What you need to understand is, that if you are serious about weight loss and staying fit, you need to increase your metabolism. The BMR or basal metabolic rate is the amount of calories you burn at rest. By increasing metabolism, you will burn more calories, and melt more body fat. But first, there are things you should avoid that will lead to decrease in metabolism, such as:
  • Low calorie diets
  • Skipping meals
  • Sedentary lifestyle
  • Snacking on foods with high sugar content
Tips to speed up Metabolism and burn more Fat:
  • Eat as early as possible in the morning, start the day with a good breakfast. When your body goes on starvation, it will conserve its energy, and its metabolism decreases.
  • Don't allow your diet to be below 1200 calories in a day. If you do eat below that amount, metabolism will decrease.
  • Have a constant regular exercise regime, about 4-5 days per week, which will increase metabolism. Biking, jogging, elliptical training, and walking are all great forms of exercise.
  • Do weight training about 3 times a week or more, which will build more muscles and increase metabolism to burn more fat. Strength training and endurance exercises that help build muscle, will not only help tone up the body, but will also assist in boosting metabolism.
  • Undertake aerobic exercise regularly to boost metabolism. Aerobic exercises increase your energy expenditure by burning calories. They not only boost your metabolism during the period of exercise, but also for a short time afterwards.
  • Drink lots of water every day. When you have a higher metabolism, your body will need more water, so drink at least eight glasses of water or more every day. Believe it or not, water is not just a stomach filler. Water is required for the body to perform metabolic functions and therefore to burn energy.
  • Don’t starve. Starvation or serious abrupt calorie-reduction can dramatically reduce BMR by up to 30 percent. Restrictive low-calorie weight loss diets may cause your BMR to drop as much as 20 percent.
  • Eat smaller meals more frequently during the day to help prevent the body’s BMR from falling. In addition, by eating smaller, more regular meals, one will be less prone to hunger and this can therefore help combat cravings.
Keep these tips in mind for the next time you have trouble losing weight or staying fit. Remember that fat first fights your mind before reaching your body - Be Positive.

Mango Orange Juice

Ingredients
  • 4 oranges chilled
  • 1 mango chilled
Method
  • Juice 4 chilled oranges and pour into blender.
  • Remove mango seed and add the mango to the orange juice and blend until pureed.
  • Add a little water if needed.
  • Transfer to a jug and refrigerate, serve chilled.


    
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