By Susan Burke, MS, RD, LD/N, CDE, eDiets Contributor
Healthnotes Newswire (January 17, 2008)—Are you hitting a plateau in your weight-loss effort? Here are five tips to keep your metabolism engine running:
1. Get the right minerals! The old adage “sodium makes you retain fluid” is certainly true, but not necessarily for everyone! If you get adequate amounts of magnesium, potassium and calcium through diet and/or supplementation, bloating may indeed be prevented. To get these highly beneficial minerals, simply include green leafy vegetables, nonfat milk and other dairy, and whole grains in your diet.
2. Drink water! Your digestive and circulatory system depends upon your drinking enough water throughout each day! Ironically, if your body is dehydrated it will work harder to retain what little fluid it does have to process and eliminate wastes, making you feel (and look) bloated in the process.
3. Keep moving! Keep your metabolic engine burning by getting your heart rate up for at least 30 minutes daily. You don’t necessarily have to run or jog, but you can easily pick up the pace at the grocery store, deliberately make extra trips up and down the steps AND take those steps two at a time, habitually squat to pick up items others have dropped, take the scenic route when going from point A to point B, and run your errands—literally. In your mind’s eye, you’ll feel great, and that will translate in your body English making you both feel and look great.
4. Increase your weight! Muscle weight, that is. Building muscle tissue will “smooth” out the appearance of your legs and arms. Also, muscle is more metabolically active than fat. You’ll burn more calories just sitting in your chair when you have more muscle tissue on your body.
5. Beat bloat! Eat slowly by chewing your food well and taking your time, since eating too quickly may produce gas. Avoid chewing gum, as it may promote excessive air intake that will produce bloating and gas. Eat fibrous foods moderately, as too much too soon may produce a gaseous effect. Avoid high-fat meals, as they are harder to digest, and may make you feel heavy and bloated. Also, don’t let PMS interfere with your activity—you don’t necessarily have to keep to your intensive training schedule, but you can help alleviate the symptoms of PMS even by taking a moderate walk.
Nutritionist Susan L. Burke is a Registered and Licensed Dietitian, and a Certified Diabetes Educator who specializes in both general and diabetes-related weight management.
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