Learn everything you need to know to keep your metabolism in check. 원주출장소이스[카톡:xo779]《xo779.com》♂➻출장아가씨2018-12-11-13-35출장오쓰피걸⇚❦✄Zwu오피걸❥원주┇원주출장연애인급☳원주원주
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).
양산출장안마추천▷성남출장샵콜걸↼【인천릉콜걸샵[카톡:miss57]{miss57.com}⇌출장아가씨2018-12-11-13-35┬♚↰k인천aj➳BV┬7☼RaN인천인천LAR⇠♂인천◥⇙】창원출장업소➶마산출장샵추천✐평택출장샵예약포항⇛익산콜걸후기
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.
전주콜걸™포천출장코스가격◦【경산역출장안마『카톡:up5829』[up5829.com]경산출장만남경산2018-12-11-13-35콜걸만남⇠⇞▦출장만남경산♟↼출장가격경산경산경산경산】나주출장미인아가씨←제주도출장색시미녀언니⇠남원콜걸만남╬ 성남콜걸만남하남오피걸
포천출장최고시╗안동오피”【군산출장외국인《카톡:miss57》{miss57.com}➼up출장샵군산군산출장시출장연애인급▬군산2018-12-11-13-35▶☆╘군산ThV군산☀군산0】구미출장샵예약포항☝제주도오피▪아산출장여대생✡아산출장여대생전주콜걸출장마사지
남원출장안마야한곳⇙김천미시출장안마↳【구미출장연애인급《카톡:do26》《doo26.com》☭구미2018-12-11-13-35출장최강미녀JL출장서비스보장구미b☺출장안마야한곳구미출장최고시╩구미┹콜걸7⇜콜걸강추←】원주미시출장안마↖동두천콜걸업소↨경주오피✕원주출장여대생
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.”목포콜걸후기
광주외국인출장만남⇪광주출장미인아가씨╇광주출장업계위▐광주콜걸샵❉광주출장업계위↰광주출장샵후기
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.
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.
광주외국인출장만남✃광주역출장안마✔광주출장오쓰피걸↝광주출장샵추천┗광주출장만남✯광주출장시
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: 군포출장아가씨
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
김해출장소이스홍성⇦대구출장오쓰피걸➼【계룡출장맛사지『카톡:xo779』{xo779.com}역출장안마2018-12-11-13-35계룡출장최고시♤7HY계룡계룡x↟☻콜걸출장안마3q출장샵후기출장샵예약출장샵출장오피출장여대생╂출장만남】영천출장업소╆김해출장마사지✦목포출장아가씨⇂서산출장안마
김천출장안마성남출장만족보장〖카톡:kn887〗『kn887.net』성남출장소이스홍성외국인출장만남.↯╧오피걸성남◦dP성남성남0m성남♨2018-12-11-13-35╃출장외국인➳
김해출장최강미녀❄나주콜걸▧ 【동해출장외국인【카톡:up5829】【up5829.com】동해2018-12-11-13-35출장샵강추y콜걸출장안마┏동해동해출장몸매최고출장업계위동해출장업소✄동해동해bpE출장샵후기j동해미시출장안마】원주출장샵후기❈보령출장샵강추§남원흥출장안마♦인천출장샵콜걸
삼척콜걸업소▒시흥오피♔【마산출장샵예약[카톡:mss41]{mss41.com}╋ctY마산마산┹마산모텔출장的wU출장안마추천○마산2018-12-11-13-35콜걸마산◊muE◢출장시☂】양산출장샵콜걸的성남동출장마사지┒고양출장샵후기▫제주도출장소이스
목포출장업소김포출장오쓰피걸[카톡:up5829]【up5829.com】╡김포╤⇃2018-12-11-13-35♫김포김포⇀안마┪김포출장최고시┛↼r➷w콜걸강추평택흥출장안마⇌보령출장맛사지♫【포천출장가격〖카톡:kn887〗〖kn887.net〗포천✡✪☈출장시포천lUF◑♣2018-12-11-13-35♟◤포천포천⇟포천포천P├】대전출장최고시✈목포출장오피U제주역출장안마➸아산출장샵강추
Power up with help. 원주콜걸강추 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.
경주출장마사지⇉서울콜걸샵┥【수원콜걸출장마사지{카톡:kow58}『kow58.com』수원◇✦♫출장가격수원lUF⇞┴2018-12-11-13-35☃►수원수원┲수원수원P☪】창원출장서비스보장¤영천출장몸매최고↚대전릉콜걸샵◎통영콜걸만남
RELATED: 정읍출장업소
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.