Rev Up Your Metabolism and Keep Your Weight Down

Put your metabolism to work for you. Now's the perfect time to incorporate some metabolism-revving tips into your daily regimen and avoid gaining weight.

Rev Up Your Body's Engine

We eat food for fuel. When we burn it for energy to keep our bodies running, the process creates heat. Consequently, it is important that your body's engine burns fuel efficiently, helping your metabolism run at its optimum and function well.

Daily Regimen Tips

·  Engage in 30 minutes of activity every day to help minimize weight gain and to raise metabolic rate.

·  Tone your muscles by weight training three days a week.

·  Start small: Try walking with one- to two-pound weights.

·  Don't eat fewer than 1,200 calories a day. Eating too little might slow your metabolism.

·  Never skip breakfast. It might slow your metabolism.

Follow the tips above to help improve your metabolism and to develop healthy exercise patterns for a healthy lifestyle. 

Fruit, Vegetables & Easy Ways To Get 5-7 Servings A Day

Do you eat 5-7 servings of fruit and vegetables every single day? It's hard enough to get one or two servings each day, let alone seven! So what are some ways to do it? And importantly, why do we need to eat that much? 

Fruits and vegetables are hugely important for staying healthy and they are a great source of essential nutrients the body needs. They naturally contain fiber, antioxidants, fructose (naturally occurring fruit sugar) and various vitamins, minerals and trace elements. They also tend to be low in fat.

What about the sugar in fruit?

Fruit naturally contains sugar, called fructose, but this shouldn't be a reason not to eat it. Fruit contains many other great nutrients and the benefit of these outweighs the sugar quantity you'll get from eating a piece of fruit. But do watch your intake; try to make up your daily requirement with 2-3 servings of fruit and 4-5 of vegetables.

So what are some good ways to hit the 'magic number' of fruit and vegetables each day?

1.    Add fruit to shakes and smoothies for a tasty drink.

2.    At breakfast, add sliced fruit on your cereal or oats, or sliced tomato or avocado on your toast.

3.    Fruit and vegetables are healthy snacks - snack on a piece of fruit or sliced vegetables sticks such as carrots/celery/peppers.

4.    Keep the fruit bowl full, as you're more likely to reach for a snack that is readily available in your home or in your bag.

5.    Dinner is a good way to increase your vegetable intake. It's easy to throw extra vegetables into a stir-fry or to eat them as a side dish.

6.    Variety in cooking is needed to alleviate boredom. Try something new each day: stir-fry, roast, boil, poach, steam or bake.

7.    Although fresh is best, frozen and canned fruit and vegetables count too. If you choose canned fruit, go for ones without a sugary syrup and that are low in salt and sugar.

8.    One glass of unsweetened 100% fruit juice counts as one of your servings

9.    Grow your own. It always seems to taste better when you've put the hard work in yourself!

10.  Buy what's in season - it tastes better and is usually cheaper

So head down to your local farmers' market, fruit and veg store or supermarket and stock up on healthy, tasty and nutritious fruits and vegetables. 

7 Ways to stay motivated to exercise

You've been told the benefits of exercise a thousand times and you know what you should be doing, but it can be so easy to find excuses.

• 'I'm comfortable on the sofa.'
• 'My favorite TV program is on.'
• 'It so cold (or hot) outside.'
• 'I just don't have enough time.'

We've heard them all before, so how do you get (and keep) the motivation to get up and exercise regularly? Here are some tips we can all benefit from:

Plan - Leading a busy life, it can be hard to think there is room to fit in daily exercise. Make exercise a priority and plan it into your daily routine. Don't make it optional. It also helps to plan exercise when you're more likely to enjoy it. For example, if you find it hard to get out of bed in the mornings at the best of times, don't try and exercise in the mornings. Try your lunch break or after work.

Get your gear on - The first step (and often the hardest) is just putting on your shoes and exercise clothes). Once they're on, it's much easier to get going. Even better, treat yourself to something new. It's surprising how a new pair of running shoes, item of clothing, or new gadget can encourage you to 'try them out'. Plus you look good and feel good!

Variety is essential - Change your running route, try cycling instead, or swim in an outdoor pool instead of indoors. Keep it interesting by changing parts of your workout so you don't get bored. The gym can quickly become a sterile environment, so throw in the occasional outdoor session, especially on those gorgeous sunny days.

Make it social - Exercise with friends, have a laugh and you'll keep each other motivated. They can offer support, can give positive feedback, and make it fun! Alternatively, try group fitness classes or join a local team. If you thrive on competition, team sports are great, as is exercising with someone who's slightly better than you so you are always are pushing yourself to keep up.

The art of distraction - Exercising to music or while chatting to friends keeps you distracted. You may just find yourself exercising a little longer or finishing quicker than you thought. If you're at home, try exercising while watching TV.

Have realistic goals - You may not be planning to run a marathon, but it's important to have goals and to put them into practice to keep yourself motivated along the way. But be realistic! Don't set them so high that you'll never achieve them. Write them down and remember to review them regularly as your fitness improves.

Don't forget to reward yourself -   It could be running an extra mile or losing a couple of pounds, but as you reach your personal goals and are happy with your performance, reward yourself. Give yourself a day off or buy a new pair of jeans. Be proud of yourself!

Always remember the feeling you get after exercise - endorphins flying around your body, you feel healthy and pleased with yourself. Next time you're thinking of skipping a session, remember this feeling and get exercising!