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Tips For Weight Management & Metabolism-Boosting In Your 20s & 30s

posted in Health & Fitness
03/09/2014
  • DON'T: Cut your calories too much! Eating less than 1200 calories per day can actually slow your metabolism by up to 30%. Taking smaller, more realistic steps like cutting out 100 calories per day can make a big difference over time!
    DON'T: Cut your calories too much! Eating less than 1200 calories per day can actually slow your metabolism by up to 30%. Taking smaller, more realistic steps like cutting out 100 calories per day can make a big difference over time!
  • DON'T: Ignore your mental health! Tension & stress increase cortisol levels (hormone that can contribute to increased storage of body fat). Set aside at least 10 minutes each day for something that relaxes you (deep breathing, meditation, etc.), this can offset stress & keep your metabolism in line.
    DON'T: Ignore your mental health! Tension & stress increase cortisol levels (hormone that can contribute to increased storage of body fat). Set aside at least 10 minutes each day for something that relaxes you (deep breathing, meditation, etc.), this can offset stress & keep your metabolism in line.
  • DO: Get 7 hours or more of sleep. Lack of sleep increases ghrelin levels (hormone that makes you hungry) & decreases leptin levels  (hormone that makes you full). It also helps to expose yourself to natural light ASAP to signal your body's metabolism to fire up for the day.
    DO: Get 7 hours or more of sleep. Lack of sleep increases ghrelin levels (hormone that makes you hungry) & decreases leptin levels (hormone that makes you full). It also helps to expose yourself to natural light ASAP to signal your body's metabolism to fire up for the day.
  • DO: Eat a big lunch! Your metabolism is at it's peak midday and starts to slow as your body shuts down for the evening. Start with a solid breakfast of about 500 calories, then a hearty lunch of about 700 calories, followed up by a lighter dinner of about 600 calories.
    DO: Eat a big lunch! Your metabolism is at it's peak midday and starts to slow as your body shuts down for the evening. Start with a solid breakfast of about 500 calories, then a hearty lunch of about 700 calories, followed up by a lighter dinner of about 600 calories.
  • DO: Focus on exercises that work your core like yoga. Work large muscle groups because muscle burns calories 3 times faster than fat! Having more muscle will help counter your metabolic slowdown as you age.
    DO: Focus on exercises that work your core like yoga. Work large muscle groups because muscle burns calories 3 times faster than fat! Having more muscle will help counter your metabolic slowdown as you age.
  • DO: Get at least 450 IU of vitamin D daily (1 cup of milk has about 100 IU). Vitamin D helps to maintain your muscle mass & iron. Iron helps distribute oxygen throughout your body & keep calorie-burning at its peak. Get your levels checked at your next physical to determine if you need a supplement.
    DO: Get at least 450 IU of vitamin D daily (1 cup of milk has about 100 IU). Vitamin D helps to maintain your muscle mass & iron. Iron helps distribute oxygen throughout your body & keep calorie-burning at its peak. Get your levels checked at your next physical to determine if you need a supplement.
  • Use these tips to keep your fat to muscle ratio at a healthy level & maintain a balanced & varied diet (rich in fiber and antioxidants). Please 👍❤️&💾!

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