fit-and-slim:

1. Build muscle

Our bodies constantly burn calories, even when were doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.

2. Step up your workout

Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer increase in resting metabolic rate than low- or moderate-intensity workouts. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk.

3. Fuel up with water

The body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. In addition, try munching on fresh fruits and vegetables, which are full of fluid, rather than pretzels or chips.

4. Sinless snacking

Eating more really can help you lose weight eating moreoften, that is. When you eat large meals with many hours in between, you train your metabolism to slow down. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at meal time

5. Spice up your meals

Spicy foods contain chemical compounds that kick the metabolism into high gear. Eating a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is likely temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red-pepper flakes.

6. Recharge with green tea

Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple hours. Research suggests that drinking two to four cups of either tea may push the body to burn 17% more calories than normal for a short period of time.

what to watch out for

muffintop-less:

Studies show that music can have a positive impact on exercise. Pfft as if we didnt already know that one ;)

Music can help reduce perceived exertion, making your workout seem easier! Some sports Psychology studies show that motivational lyrics can actually keep you on the treadmill longer or push you to another set in the weight room.

Im constantly updating my gym playlist! If you read my cutandjacked interview, you know some of my current favorite songs!

Im curious to know.. what are your favorite songs to listen to in the gym?

something to live by

muffintop-less:

Most Americans do not get the recommended amount of fiber per day. You can get more fiber in your diet by eating more fruits, vegetables, legumes and whole grains! Not only does fiber make you feel fuller, it also has some great health benefits!

• Normalizes bowel movements.
• Helps maintain bowel integrity and health.
• Lowers blood cholesterol levels.
• Helps control blood sugar levels.
• Aids in weight loss.

The recommended daily intake for females under the age of 50 is 25 grams per day and 30 for men. If youre over 50, females should be getting 21 grams and men 30 grams.

Read the full article here!
http://www.mayoclinic.com/health/fiber/NU00033

just following orders lol!

We could all use a cup of courage to help us deal with everything around us.

beautifulpicturesofhealthyfood:

f**kfat-beslim:

my lunch! so yummmmy. chopped quorn sausage, apple, tomato, lettuce, sweet peppers with a mustard and light mayo dressing :)

Click hereand follow for morebeautiful pictures of healthy foodeveryday.

fit-and-slim:

7 Good Foods to Improve Moods

Stressed: Eat Chocolate (particularly dark chocolate)

theJournal of Proteome Research,found that eating just a smidge of dark chocolate (about 1.4 ounces) has the power to lower the stress hormones cortisol and catecholamines in the body, reducing your anxiety and giving you a better chance to get the job done

Sluggish: Have a Spinach Salad

Eat folate-rich foods like spinach and other leafy green vegetables as well as potatoes, fortified breads and cereals, beans, peas and mushrooms.

Cranky: Eat an Apple with Peanut Butter

Crankiness can be a sign that your body needs fuel. Just be sure to refuel the right way: with foods that dont leave you with a blood sugar crash an hour later, setting the crankiness cycle in motion all over again.

Carbohydrates are a great source of energy that quickly burns out. Adding some fat or protein will slow the digestion process, causing your sugar and energy levels to remain stable for a longer amount of time

Anxious: Eat a Salmon Burger

Salmon is one of the richest sources of omega-3 fatty acids, a nutrient that may help tame your anxiety.

Dr. Ilardi says its best to stick with fish: The specific form of omega-3 that most strongly boosts mood is found most abundantly in coldwater fish such as salmon, herring, sardines and mackerel.

Angry: Sip Green Tea

Green tea contains theanine, which calms you and helps you maintain clear concentration and focus

Sad: Eat Whole Grain Cereal with Low fat Milk

Vitamin D helpsin the production of serotonin. Serotonin is a neurotransmitter known as the feel-good hormone.

If youre low on vitamin D, you may be affecting your bodys ability to stabilize your mood and reduce feelings of depression. To boost your intake of vitamin D, turn to lowfat fortified milk, fortified cereals or mushrooms.

PMS: Eat an Egg-Salad Sandwich

If your go-to PMS meal usually comes in the form of comfort food (mac n cheese, potato chips, ice cream) consider making an egg-salad sandwich instead. In the days before your period, its normal for women to begin craving carbohydrates.Carbs help your body boost its serotonin levels, in turn helping you improve your mood.

Opt for whole grains, such as whole-wheat bread, and for extra PMS-zapping strength, pair them with tryptophan-rich protein such as eggs, sunflower seeds or turkey, which may enhance the release of serotonin.
Tip:Cut the mayo and mix your diced hard-cooked eggs with a teaspoon of fat-free or lowfat plain Greek yogurt and half a teaspoon of whole-grain Dijon mustard.

Read more:Foods to Improve Moods - Healthy Living Tips at WomansDay.com - Womans Day

coffee-and-control:

Peppermint! <3