100 Ways to Boost Your Metabolism: Simple Tips and Tricks to Burn Fat and Fuel Your Body
By Adams Media
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About this ebook
Here at your fingertips are dozens of different ideas on how to enjoy each and every day. With 100 Ways to Be Happy as your guide, things are going to get a little brighter, a little lighter, and a whole lot more fun. From going for a walk on your lunch break to allowing yourself ten minutes just to daydream, these hundred simple tips will certainly put a smile on your face.
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100 Ways to Boost Your Metabolism - Adams Media
100 Ways to Boost Your Metabolism
Simple Tips and Tricks to Burn Fat and Fuel Your Body
Adams Media, an imprint of Simon & Schuster, Inc.
Avon, Massachusetts
Contents
Introduction
Learn the Bare Bones of Metabolism
Get to Know the Big Three
Understand the Two Main Processes
Know How it Works
Determine Your Own Metabolic Rate
Learn and Understand Your Cholesterol Numbers
Educate Yourself about Nutrition
Your Caloric Intake = Your Metabolism
Be Picky about Your Calories
Choose Organic Foods
Maintain a Balanced Diet
Read the Labels
Get Spicy
Curry Favor with Your Meals
Lose the Salt, and Pepper it Up
Add Cayenne When You Can
Try Some Thai
Understand Why Proteins Are Important
Cut Down on Red Meat
Indulge in More Seafood
Add an Egg
Explore Your Protein Options
Study Up on Fibers
Check Your Fiber Intake
Pick High-Fiber over Processed
Pack Some Raw Veggies
Find New Ways to Use Fiber
Get Your Carbs in the AM
Have Breakfast Right When You Wake Up
Eat Every Meal
Make Daily Meal Plans
Put Down the Fork Before You Feel Stuffed
Make Room for Superfoods
Eat Your Veggies
Add Omegas to Your Diet
Chomp on Micro-plants
Eat Dark Chocolate
Hydrate Yourself
Sip Iced Coffee
Go Green with Your Tea
Cut Down on Alcohol
Invest in Tall, Skinny Glasses
Make Snacking a Priority
Put Snacks in Plain Sight
Freeze Grapes for a Healthy Snack
Keep Your Snacks Snack-Sized
Don’t Indulge in Bedtime Snacks
Become a Calcium Champ
Choose Calcium-Rich Foods
Go for Yogurt
Spring for Sprouts
Eat Kale
Know What Weight is Healthy for You
Recognize and Eliminate Bad Habits
Be Realistic
Know the Difference Between Hunger and Cravings
Adhere to the 90/10 Rule
Understand Your Body’s Needs
Keep Your Finger on the Pulse
Burn Those Calories
Devote 6-8 Hours to Exercise Per Week
Go the Extra Mile with Your Workouts
Try Aerobic Exercise
Take it to the Next Level
Boost Your RPM
Attend a Spinning Class
Bounce on a Trampoline
Adopt Strength Training
Keep Your Doctor Informed
Strengthen Your Core
Don’t Jump Right In
Consult a Personal Trainer
Run for It
Increase Your Mileage by 10 Percent a Week
Register for a Road Race
Get Those Endorphins Pumping
Mix It Up
Keep It Moving
Get Moving at Work
Move While You Watch Your Shows
Understand Fats
Read Labels for Fat Content
Don’t Give Up on Fats
Be Aware of Low-Fat Quotas
Be Your Own Chef
Learn about Minerals
Understand the Importance of Potassium
Find Healthy Sources of Chloride
Lose the Sodium
Learn about Magnesium
Know Your Need for Vitamins
Determine What You Need for Supplements
Familiarize Yourself with Vitamin Labels
Add Some Sweet Potatoes
Don’t Skimp on the Peanut Butter
Don’t B
Ignoring Vitamins
Ingest Inositol
Don’t Forget Your Folate
Eat Your B12
Make Sure You Consume B5
Also Available
Copyright Page
Introduction
Feeling fatigued, flabby, or flustered about your health? Would you like to feel fit, fabulous, and full of energy? Never fear, this collection of 100 tips and tricks will teach you how to adjust your diet and lifestyle to tone your body, burn more calories, and feel fantastic about yourself.
Metabolism includes all of the chemical reactions in your body that occur during the conversion of food into energy. Our bodies use components of food — including carbohydrates, fat, protein, vitamins, and minerals — to produce energy and other substances necessary to sustain life. There are three major factors that make up metabolism:
Basal metabolic rate (BMR)
Physical activity level (PAL)
Thermic effect of food (TEF)
By adjusting any one, but preferably all three, of these factors, you will be on your way to a healthier body and lifestyle. And remember, to lose weight, calories taken in must be fewer than calories burned. After reading these 100 ways to help boost your metabolism, you will not only know how to cut calories, but also how to increase the amount of