Tips to Master Your Metabolism

Eat Often
•    Research from Georgia State University shows that people who eat every 2 to 3 hours have less body fat and faster metabolism than those who eat only 2 or 3 meals per day.
•    Eating frequently helps maintain blood sugar levels from swinging too high or low and decreases stimulation of insulin, a hormone that promotes fat storage.
•    Spread out food intake throughout the day (5-6 small meals) instead of eating 2-3 times.  Do not skip meals!  This does NOT mean eat high calorie snacks all day.  The key to making this work is to have mini meals that are low-fat and include lean protein and complex carbohydrates throughout the day.

Increase Fiber
vegetables•    By increasing fiber intake, you will be able to eat more volume for fewer calories.  Also, foods high in fiber, like fruits and vegetables, take longer to chew.  This gives your body longer time to register when you are full.
•    Foods high in fiber are less “energy dense”- meaning they have fewer calories for the amount of volume they take up in your stomach.
•    How much fiber is recommended?  Under age 50- males 38 grams, females 25 grams.  Over age 50- males 30 grams, females 21 grams.

Increase Fish Oil
•    A study from the Journal of Nutrition found that EPA and DHA in fish oil may increase fat burning enzymes in your body leading to increased fat loss.
•    Another study in the International Journal of Obesity showed people supplementing with Omega 3’s burned significantly more fat than non-supplement group.

For GATC Nutrition Services as well as additional advice on healthy eating habits, contact Kristin Burgess, GATC R.D.