Metabolism makeover
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The document provides tips for boosting metabolism from nutritionist Roxanne Hartman. It recommends eating regularly through balanced meals and breakfast; exercising in a mixed routine including cardio and weights; staying hydrated with 75 ounces of water per day; and getting 7-8 hours of rest nightly. Following these lifestyle habits of healthy eating, regular exercise, hydration and sleep can help increase a person's metabolic rate for weight loss and overall health.
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Metabolism makeover
- 1. Jump Start Your Metabolism! Roxanne Hartman, RD, LDN Gainesville Health & Fitness Center 2011 Roxanne Hartman, RD, LDN GHFC
- 2. Metabolism Chemical processes that occur in the body enabling cells to release energy and convert one substance into another Plays an important role in regulating digestion, respiration, body temperature May be affected by age, gender, body mass, food intake, and thyroid status, among other things Roxanne Hartman, RD, LDN Gainesville Health & Fitness Center 2011
- 3. Eat Right! We eat to live! But what if we don’t eat? Survival = Conservation Eat regularly! Roxanne Hartman, RD, LDN Gainesville Health & Fitness Center 2011
- 4. Eat Right with your Meal Plan A variety of foods is what keeps your body running best Carbohydrates Fuel for body and brain Choose fiber Protein and Healthy Fats Slow stomach emptying Roxanne Hartman, RD, LDN Gainesville Health & Fitness Center 2011
- 5. Eat Right with Breakfast Breakfast everyday! Avoid survival/conservation mode Energy boost Roxanne Hartman, RD, LDN Gainesville Health & Fitness Center 2011
- 6. Get Moving! Physical activity increases your metabolic rate Benefits to exercising for weight loss: Improves utilization of fat for energy Prevents metabolism from slowing down Tones muscles Follow program exercise plan Weights, cardio, classes- mix it up! Roxanne Hartman, RD, LDN Gainesville Health & Fitness Center 2011
- 7. Get Moving After Dinner Walk 15-20 minutes Aids digestion Roxanne Hartman, RD, LDN Gainesville Health & Fitness Center 2011
- 8. Stay Hydrated! 75 oz of water everyday Water works as a solvent to facilitate chemical reactions in the body Water is lost via: Waste excretion Perspiration Breath Roxanne Hartman, RD, LDN Gainesville Health & Fitness Center 2011
- 9. Get Rest! 7-8 hours each night The body needs time to rest and recuperate Important processes take place Optimize efficiency Roxanne Hartman, RD, LDN Gainesville Health & Fitness Center 2011
- 12. Follow your personalized exercise plan
- 13. Walk 15-20 minutes after dinner
- 14. Drink 75 ounces of water everyday
- 15. Sleep 7-8 hours every nightRoxanne Hartman, RD, LDN Gainesville Health & Fitness Center 2011
- 16. Jump Start Your Metabolism! Roxanne Hartman, RD, LDN Gainesville Health & Fitness Center 2011 Roxanne Hartman, RD, LDN GHFC