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Learn everything you need to know to keep your metabolism in check. 경산출장미인아가씨『카톡:up5829』{up5829.com}출장샵안내♬경산경산HKm2018-12-13-20-22오피콜걸추천출장최강미녀출장소이스홍성출장미인아가씨경산➻출장안마출장샵예약경산qsT♜┨

  • 의왕출장업소
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  • 이천출장맛사지
  • Scott Westcott모텔출장삼척출장안마제천출장안마추천{카톡:xo779}(xo779.com)☳제천출장샵강추제천제천제천◙2018-12-13-20-22☳제천제천제천➴출장만족보장✄출장샵예약포항릉콜걸샵사천콜걸◎익산출장색시미녀언니✍〖천안출장마사지[카톡:miss57](miss57.com)천안천안2018-12-13-20-22출장맛사지출장샵강추►콜걸후기출장서비스♐천안안마천안천안╛X87출장안마추천천안U천안〗아산콜걸출장안마♐안양출장최강미녀▬부산출장오피┝안동출장안마야한곳구미출장만족보장☋동해출장만남]〖전주출장샵강추(카톡:kn887)〖kn887.net〗출장서비스2018-12-13-20-22전주전주┱출장샵추천⇛전주콜걸후기♂출장소이스홍성전주↢전주출장맛사지☂✙〗군산출장서비스보장⇍과천동출장마사지◇남원콜걸후기╳목포출장최고시
  • 김포출장최강미녀
  • 대전출장만족보장◢제주도출장마사지→〖파주오피(카톡:xo779)『xo779.com』┹파주dFQ2018-12-13-20-22♪콜걸샵J❖파주SE콜걸업소파주파주♢출장연애인급☜파주╅┞↯〗대전출장아가씨➽양주출장샵강추▶청주출장최고시▨김포출장마사지
  • 전주미시출장안마
  • 정읍출장아가씨
  • 남원출장코스가격↺진주흥출장안마⇚〖광명콜걸샵《카톡:up5829》《up5829.com》╩광명2018-12-13-20-22광명☑☃↿╬ ◤출장업소콜걸만남♀광명광명⇔출장샵콜걸광명〗안양출장서비스보장▤천안출장아가씨➻양산출장샵추천•양주출장연애인급

    January 05, 2018

    Every cell in your body requires energy to function―whether it’s delivering nutrients to your brain, pumping oxygen from your lungs to your muscles, or producing infection-fighting white blood cells deep in your bone marrow. That energy comes from calories in the food you eat. And metabolism is the name for your body's system for converting those calories to energy (also known as blood sugar).

  • 천안출장샵콜걸
  • 구미출장서비스보장
  • 김제출장시《카톡:mss41》『mss41.com』출장아가씨2018-12-13-20-22☼김제출장샵안내김제Jz┝동출장마사지김제출장색시미녀언니김제김제UK↩김제출장샵강추모텔출장┽
  • 이천릉콜걸샵
  • 구미콜걸추천『카톡:do26』『doo26.com』역출장안마안마✦u출장시♔⇩구미콜걸2018-12-13-20-22░구미출장샵예약포항구미↾☱➛출장만족보장7I
  • 의왕출장샵
  • 순천콜걸
  • 파주출장안마(카톡:xo779)(xo779.com)출장안마2018-12-13-20-22파주파주↜출장시➢파주출장샵추천⇢출장샵예약포항파주⇥파주출장가격╦♧
  • 제주콜걸
    천안출장업소♂계룡출장서비스❂〖김포오피걸『카톡:up5829』[up5829.com]U2018-12-13-20-22┵김포XIU김포g오피tw출장샵콜걸♪출장샵안내출장안마추천김포김포출장아가씨▒출장소이스출장업소출장오피o〗양주출장서비스보장☭순천콜걸추천→속초출장맛사지☁안동역출장안마

    군산출장아가씨

  • 오산출장안마추천
  • 안양출장마사지남원미시출장안마{카톡:do26}(doo26.com)출장아가씨➛남원남원2018-12-13-20-22미시출장안마남원●출장소이스남원콜걸추천➳남원☠gs♦출장아가씨출장오피순천출장아가씨
  • 김천출장샵추천
  • 경주출장몸매최고▫양주동출장마사지♫〖나주출장샵예약포항{카톡:xo779}{xo779.com}출장외국인출장최강미녀나주Lx✄출장가격2018-12-13-20-22╢오피걸kB┎나주나주출장맛사지나주나주☪역출장안마➢〗남원콜걸☭구미콜걸출장안마U군산출장안마야한곳☂군산출장소이스홍성

    Many factors contribute to your personal metabolism, including heredity. You’re born with an internal speedometer that regulates your base metabolic rate (BMR), the pace at which your body uses energy when you’re at rest. The BMR accounts for approximately 60 percent of the total energy an average person expends in a day. (The rest is used in digestion, exercise, and non-exercise activities―showering, chopping vegetables, or fidgeting with that phone you're probably holding.)

    “We are not sure what makes people different in terms of metabolism; the genes determining that have yet to be identified, but it’s being explored,” says Gary Miller, PhD, associate professor of health and exercise science at Wake Forest University in Winston-Salem, North Carolina.

  • 안양출장샵콜걸
  • 시흥출장몸매최고⇉평택출장안마야한곳⊕〖김제출장업소【카톡:mss41】[mss41.com]흥출장안마콜걸강추eWR2018-12-13-20-22출장소이스╩68☭출장서비스보장⇃김제김제김제☜출장마사지♦김제◑김제S〗통영출장여대생♥제주도콜걸출장마사지✏창원콜걸만남☆밀양출장외국인속초출장미인아가씨♫청주릉콜걸샵♘〖영천출장색시미녀언니(카톡:xo779)[xo779.com]출장샵추천Fy9영천출장샵후기JHs영천2018-12-13-20-22출장안마야한곳출장색시미녀언니↰영천영천영천출장외국인“l⇅영천출장샵후기출장미인아가씨〗충주출장만남☭서산출장몸매최고☜동두천출장색시미녀언니◦남원오피나주릉콜걸샵⇔파주출장가격►〖파주출장색시미녀언니[카톡:xo779][xo779.com]파주✔파주☆w﹄↺VZ◑흥출장안마2018-12-13-20-22출장샵안내G8H⇅┃q9파주콜걸추천⇪파주☂〗양주출장오피➻파주콜걸◈고양출장샵예약➻대전출장가격
  • 영주출장샵
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    영천출장샵후기〓용인콜걸추천✦〖상주흥출장안마『카톡:do26』《doo26.com》★2018-12-13-20-22✚안마상주☯WM0상주출장코스가격상주↟상주출장샵후기출장업계위♟출장서비스상주상주〗통영출장연애인급[부천콜걸만남♐천안출장맛사지♥하남출장코스가격
    광양출장아가씨
    김제출장외국인☑파주콜걸만남↿〖군산콜걸업소《카톡:miss57》{miss57.com}오피걸Gr군산»출장샵강추◎군산❀LKJ╔콜걸업소콜걸만남2018-12-13-20-22군산군산출장업소출장서비스┖출장안마야한곳〗파주출장안마야한곳♠창원출장샵↮김제출장연애인급┅제천출장몸매최고
    정읍콜걸출장마사지
    충주출장서비스●아산모텔출장◙〖순천오피【카톡:kn887】(kn887.net)출장가격2018-12-13-20-22출장소이스출장샵✿콜걸강추4H순천♣순천순천nl순천순천➢⇩8순천출장마사지순천〗안양출장시┎춘천미시출장안마↬서산콜걸후기╓원주출장서비스
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  • 광명출장만족보장┠제천출장최강미녀▧ 〖논산출장시〖카톡:kn887〗『kn887.net』출장만족보장▌d출장아가씨논산논산논산4x╖26g출장연애인급출장샵강추논산논산출장미인아가씨논산출장소이스홍성gP2018-12-13-20-22↸⇡〗동해출장몸매최고◥구미흥출장안마↼정읍출장최강미녀유공주미시출장안마청주출장안마추천
  • 군산출장최강미녀『카톡:xo779』『xo779.com』출장최강미녀출장만남군산Lx☣출장소이스홍성2018-12-13-20-22❥콜걸업소kB╁군산군산출장외국인군산군산♠콜걸추천➛
  • 전주출장만족보장(카톡:xo779)《xo779.com》출장마사지2018-12-13-20-22출장안마야한곳출장샵안내┉출장업소4H전주⇥전주전주nl전주전주▽↔8전주출장몸매최고전주익산오피▀원주출장업소♮〖안동출장서비스《카톡:do26》【doo26.com】출장가격콜걸추천↝u출장샵강추╂✪안동출장샵안내2018-12-13-20-22♥안동출장가격안동╟☻➴미시출장안마7I〗아산출장맛사지☠양산출장소이스ღ광양출장코스가격╉거제모텔출장구미출장아가씨부천콜걸《카톡:miss57》〖miss57.com〗부천부천2018-12-13-20-22출장샵예약포항역출장안마☆콜걸후기출장맛사지→부천릉콜걸샵부천부천▪X87출장샵강추부천U부천정읍콜걸강추{카톡:miss57}(miss57.com)♔정읍콜걸출장만남2018-12-13-20-22콜걸추천3☌출장외국인정읍오피걸I오피걸m⇏역출장안마정읍출장오쓰피걸◊정읍
  • 남양주출장최강미녀
  • However, even if your metabolic rate is governed by genetics, it’s not immutable. “Metabolism can be changed,” Miller says. “In fact, it’s in a constant state of flux, throughout the day and throughout the years.”용인출장샵예약

  • 태백미시출장안마
  • 파주안마[카톡:xo779]【xo779.com】출장샵안내2018-12-13-20-22출장샵콜걸업소↹출장가격4H파주①파주파주nl파주파주◊╃8파주출장여대생파주
  • 대구출장아가씨경주콜걸경산콜걸후기《카톡:do26》(doo26.com)경산2018-12-13-20-22출장시┾콜걸샵경산✓➽경산경산경산출장소이스홍성경산JM0출장서비스경산경산경산
  • 순천출장오쓰피걸《카톡:kn887》【kn887.net】]출장만남순천♣순천흥출장안마i2018-12-13-20-22┾순천◑순천╝출장가격순천미시출장안마○순천
  • 속초미시출장안마↔속초오피⇩속초동출장마사지☞속초출장시✥속초미시출장안마❖속초출장샵콜걸

    Researchers estimate that BMR slows by two to three percent each decade starting at age 20. Changes in body composition are a key factor to this slowing effect. As we age, muscle mass tends to decrease. Women typically lose 10 to 15 percent of their muscle mass between the ages of 20 and 50, and the decline subsequently accelerates, according to research from Missouri-Columbia University.

  • 남원출장서비스보장【카톡:mss41】{mss41.com}❦출장맛사지Aa출장서비스콜걸출장안마콜걸만남Dr남원콜걸추천남원2018-12-13-20-22囍안마♮남원출장소이스홍성gwa남원출장안마추천┮
  • 강릉출장마사지
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    General slow-down. In addition to changing composition, your body also requires less energy with age. A recent study of more than 800 adults at Laval University in Quebec City, Canada, found that some women’s BMR was less than age-related muscle loss alone could explain. Researchers speculated the decline might be related to lessened metabolic demand from organs such as the heart, liver, brain, and kidneys, which is caused by a decline in the organs’ cell mass.

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    By staying active and employing smart lifestyle strategies, you can help offset the shifts in your metabolic rate.

    Exercise more. “Exercise keeps the engine running,” Miller says. When you walk, run, or lift weights, you increase the energy demands being made on your body, which raises your metabolism for hours afterwards. “It’s not a huge spike, but it makes a difference,” Miller says. In addition to the 30 minutes of daily exercise recommended by all health authorities, Miller suggests weaving small changes into your day―parking farther away from work so you walk more, taking the stairs instead of the elevator, or working outside in the garden. Such minor activity changes can increase your metabolism by as much as 20 percent, according to Mayo Clinic researchers.

    RELATED: 시흥출장샵예약포항

    Work out with weights. Strength training helps offset age-related loss of muscle mass. It also provides a metabolism boost. During exercise, muscle tissue is stressed; after, it is repaired―molecular activity that raises metabolism. A woman who strength-trains three times a week for six months can build enough muscle to burn between 10 and 32 extra calories each day, according to Robert Wolfe, PhD, professor of geriatrics at the University of Arkansas. For the maximum metabolic benefit, focus on exercises that engage large muscle groups―for example, squats and lunges for legs, rows and pull-downs for back.

    Practice portion control. Limiting portions helps ensure that you don’t overload your metabolism with a surplus of energy (i.e. food). “When people take time to measure their portion sizes, they are usually surprised to learn how much they are eating,” says Laura Picciano, DO, an internist at Hahnemann University Hospital in Philadelphia. “I suggest you buy a food scale and a measuring cup to really understand what a healthy portion is.” If you’re not inclined to weigh food, use your hand to provide a rough guide to proper portions. A closed fist equals a serving of fruit, a cupped hand equals a serving of cereal or grains, two cupped handfuls equal a serving of leafy green vegetables, such as spinach or tossed salad, and an open palm equals a serving of meat.

    WATCH: 5 Simple Ways to Calculate Portion Size

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  • Power up with help. 천안출장아가씨 is a proven way to raise metabolism. The thermogenic effect is the amount of calories your body burns in the act of digesting food. Approximately 10 to 15 percent of the calories you consume are used to process the foods you eat. Although protein contains the same amount of calories per gram as carbohydrates―four―Harvard University researchers reported that its per-gram thermogenic effect is as much as 20 percent higher than carbohydrate. “This causes the body to have a higher metabolic rate while it digests the protein,” Vash says.

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  • RELATED: 군포출장업소

    Laugh it off. Laughter can provide a mini-metabolism boost. Researchers at Vanderbilt University found that 10 to 15 minutes of laughter in a day could increase energy expenditure. When researchers put pairs of friends or couples into a “metabolic chamber” (a small room that measures heat output to calculate a person’s metabolic rate) and showed them funny videos, they discovered subjects’ metabolic rates rose by 10 to 40 calories―a small increase, but every calorie counts, says lead researcher Maciej Buchowksi, PhD.

    속초미시출장안마♀ 속초출장만족보장╟속초출장샵안내◇속초출장연애인급☇속초출장맛사지♥속초안마

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