by SELF Staffers
photo: Arthur BelebeauSad truth: Your metabolism starts to stall in your 30s. But don't stress (it ages you!). Get it cranking with these tips.
Running doesn't just burn calories. It also slows the aging process, a Stanford University study suggests. We've got six more ways you can rev up your metabolism.
Sculpting and maintaining lean muscle keeps your metabolism on high, because it uses more energy (as in burns more calories) than fat. Aim to strength train for 20 minutes, three times a week.
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Do Some Cardio, Too
Got four minutes? Try Tabata, the high-intensity form of interval training that alternates 20 seconds of all-out effort with 10 seconds of rest. It's quick and effective--a new study shows Tabata can double your metabolic rate for 30 minutes post-exercise. Or try some at-home routines.
Your body needs a little energy to digest food, so having small, frequent meals (around 200 calories) stokes your metabolism. Don't cut cals; split 'em up. For example, eat half of your lunch at 11 a.m. and the rest at 2 p.m.
Drink More Water
It's key to fueling metabolic chemical reactions--if you don't sip enough, your metabolism becomes less efficient. A good rule: Try to get 2 quarts of fluids (8 ounces times eight) daily. Fruit, veggies and other liquids (e.g., coffee) count, too.
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Fill Up on Fiber
It's not easy to digest, and that's a good thing. You burn extra energy processing fiber, keeping your metabolism humming. Aim to get 25 to 30 grams daily.
Its amino acids rebuild muscle tissue--crucial, because if muscles break down, metabolism slows. Women should eat 70 g a day.
Sources: Lyssie Lakatos, R.D., and Tammy Lakatos Shames, R.D., nutritionists and trainers in New York City (except Tabata: Michele Olson, Ph.D., professor of exercise physiology at Auburn University in Montgomery, Alabama)
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by SELF Staffers