Men's Articles

Make Over Your Metabolism


Theres no denying that some of us need to exercise more in order to keep the weight off, we can still make our metabolism work a little harder. Here are two tricks to try:

Get A Little Help From Caffeine

Caffeine raises your resting metabolic rate (the amount of calories your body burns just keep it going) by about 15 percent for the next three to four hours after you take it. Thats about an extra 30 to 50 calories a day! However quit after your second cup because the body can build a tolerance to caffeine and stop responding to its calorie-blazing effect. Also, go easy on the sugar because too much will only be counter-effective. Green tea is a great alternative. Although it contains one-third of the caffeine in coffee, it has the metabolic-boosting substance, catechins.

Multiply your meals In one study, people who ate six small (about 300 calories) meals a day burned about 20 per cent more calories. The less frequently you eat, the more calories your body conserves to protect itself from starvation. However stick to lean protein sources like tofu and fish. Protein is really quite fitness-friendly. Consider this: Your body burns four calories for every 100 calories of carbohydrates it digests, while it zaps about 10 calories for 100 calories of protein. So if you switch 300 carb calories with 300 protein calories daily, youll lose an extra 0.9kg a year.

Say Cheese!

Boost your calcium intake, add protein and lose weight with the right kind of cheese. Whether it's sitting atop a cracker or oozing from a pizza, cheese is something you can and should enjoy. Recent studies by the American Cheese Association show that calcium helps regulate blood pressure and reduces the risk of colon cancer and osteoporosis. Studies have also shown that calcium plays a crucial role in helping the body burn fat. The key is to keep to the reduced or low-fat variety.

According to nutritionist Uma Padmanabhan, low-fat cheese has 3g or less fat per reference amount (1 oz. of cheese or 4 oz.of cottage cheese), reduced fat cheese has 25 per cent less fat than the full-fat version, and fat-free cheese has less than 0.5g fat per reference amount. The recommended daily intake for an adult is two servings. In cheese terms that means: 45g of cheese or 2 cups of cottage cheese with crackers equates to one serving. Use the table below to make the right choice for your cheese board.

Cheese Quantity (oz.) Calorie (kcal) Fat (g) Calcium (mg) Protein (g)
Cottage 1 20 0.28 9 3.15
Ricotta 1 48 3.63 58 4.88
Feta 1 75 6.03 140 4.03
Goat (soft) 1 76 5.98 40 5.25
Mozzarella 1 85 6.34 143 6.29
Brie 1 95 7.85 52 5.88
Goat (semi-soft) 1 103 8.64 84 6.12
Swiss 1 108 7.88 224 7.63
Parmesan 1 111 7.32 336 10.14
Cheddar 1 114 9.40 204 7.06
 

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