Walking for Heath and Weight Loss

It is well known that taking a walk is the easiest, most accessible and body friendly way to boost your metabolism, lose weight and exercise. But new research from San Diego State University shows that you can dramatically improve your results simply by measuring your pace to ensure that you are taking at least 100 steps per minute.

Walking at a pace of at least 100 steps per minute gives your heart and lungs a workout, increasing your weight loss and overall fitness. Take a watch with a second hand on your walk and count how many steps you take in a minute. You are probably already walking faster than 100 steps a minute, but it’s helpful to know what it feels like, so if you find yourself spending too much time gazing at nature, you can remember to pick up the pace.

Remember that for optimum health, you need to walk 10,000 steps every day. This is easy to track, you just need a pedometer - they cost about $20 at Target - to track the steps you take.You will be surprised at how much walking you already do. Getting dressed, running errands, work and trips to the grocery store all count towards your daily goal of 10,000 steps. Add in a brisk walk at lunchtime or before dinner and you will be on the fast track to health and fitness.

5 Fast Ways to Raise Your Metabolism Today

When you think about the calories your body burns, you may wonder where they go and how you can get your body to burn more of them.

Up to 75% of the calories your body burns are used simply to stay alive. Breathing, talking, blinking and keeping the blood circulating - all of these systems require calorie expenditure. Another 5-10% of your daily calories are used to chew, swallow and digest food. The remaining 15-20% are burned during exercise.

So by boosting our metabolism, we can up the number of calories used each day for normal body functions and during exercise, resulting in a larger consumption of calories and more fat burned everyday.

What are some easy ways to do that?

1. Take a walk

2. Breathe deeply, using all of your lung capacity

3. Use the stairs, instead of the elevator

4. Play with your kids

5. Do 10 pushups whenever you can

These 5 easy things keep your motor running on high. By incorporating one or all of them into your daily routine, you’ll be boosting your metabolism, burning more calories and losing weight every day.

Jump Start Your Metabolism Every Morning

Looking to give your metabolism a jump start? Don’t skip the most important meal of the day!

Starting your day with a healthy breakfast is the best thing you can do to get your metabolism off and running. When you haven’t eaten in several hours (or overnight), your body adapts to having less calories to work with and your metabolism slows down to conserve energy. Skipping breakfast keeps your metabolism in conservation mode throughout the day. But if you eat a light breakfast of some protein and carbs within 30 minutes of rising, your metabolism gets an early morning kick start that lasts all day long.

For a quick and easy breakfast, try a parfait of low-fat yogurt, layered with granola and dried fruit. This great tasting breakfast is filled with protein, fiber and good carbs that will get you off to a great start!