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No Time For The Gym? Burn Extra Calories Around The Clock With These 5 Metabolism Tips
When I was in the Navy, one of the most common questions military spouses asked me was, "How do you stay so fit working these long hours?" Well, many of them worked long hours, too. While we were out in the field, they were raising young families and managing a household, often as a full-time job.
Not everyone has the time, energy, and resources to hit the gym every day and prepare planned out, nutritionally balanced meals. My first bit of advice was always to start with simple metabolism boosters.
Making sure your metabolism is revved to the max is a good way to implement subtle changes that pay dividends over time. A highly functioning metabolism helps your body burn more calories throughout the day. Some people inherit a great metabolism and don’t need too much help. Others aren’t that lucky.
Tried, true, and scientifically proven methods can help you get close to being that lean, mean machine you’ve been aiming for. Here are five ways to get on the road to your leanest, fittest, self.
Build muscle. The holy grail metabolism is having muscle on your skeletal system to burn calories for you, even while you rest. Every pound of muscle utilizes six calories per day just to exist, and when you activate those muscles all over you body, it raises your metabolic rate even more. By packing more muscle, you burn more calories sleeping; totally worth it. You can build muscle at home by just doing a consistent routine of air squats and push-ups. Hold a baby while you do those squats.
Hydrate. If you are even mildly dehydrated, which can come from not getting enough fluids, taking in too much salt, or boozing too much, your metabolism is affected. Water processes the calories that you take in and helps flush fat from your system. As a baseline, the 8x8 rule is easy to remember. Take in eight eight-ounce glasses of water per day, which is about half a gallon. If you are an excessive sweater or ultra active, up that amount.
Spice up your life. Studies suggest that adding spices and hot peppers to your diet can increase that metabolic rate, mainly by raising body temperature. The biggest bang for your buck comes from capsaicin, which gives hot peppers like jalapeños, habanero, and red chili pepper their powerful kick. These spicy foods burn calories well after you’re done eating. Ginger, black pepper, and cayenne pepper also fit the bill and are thought to be appetite suppressants as well, keeping your snack hand at bay until the next meal.
Get down on green tea. Fat absorption — the movement of glucose into fat cells after eating a meal — is inhibited by green tea, which also inhibits the insulin spikes that lead to fat storage. Green tea has also been shown to curb appetite and boost metabolism by 4% over a 24-hour period. Theoretically you can burn an additional seven pounds a year just by ingesting three cups of green tea each day. That might just be worth it.
Eat additional small meals each day. If you’re tied to your “three squares a day” routine, you can still add some seriously beneficial snacks to raise metabolism. Your body’s act of digesting food requires energy, so adding healthful, and especially fibrous small meals or snacks to your day will continuously spike metabolism. On another note, when your body doesn’t get regular amounts of food, it’s pre-programmed to slow your metabolism to protect you from starving.
Bumping your metabolism up a notch can put you in a great mental state of mind. Aside from being energized, you'll gradually shed some unwanted weight, which can make anyone feel good.
My last bit of advice for burning calories: laugh, a lot. It burns calories, tightens your abs, and brings up your mood. What is there to lose?
‘Take what’s inside and get it outside’ — Air Force psychologist reminds airmen of mental health resources
Kirtland Air Force Base isn't much different from the world beyond its gates when it comes to dealing with mental illnesses, a base clinical psychologist says.
Maj. Benjamin Carter told the Journal the most frequent diagnosis on the base is an anxiety disorder.
"It's not a surprise, but I anticipate about anytime in the population in America, about 20% of the population has some form of diagnosable anxiety disorder, and it's no different in the military," he said.
Leading the way among the anxiety disorders, he said, were post-traumatic stress disorder "or something like panic disorder or generalized anxiety disorder."
The DNA of a niece and nephew, who never met their uncle, has helped identify the remains of the Kansas Marine who died in WWII.
The Defense POW/MIA Accounting Agency announced that 21-year-old U.S. Marine Corps Reserve Pfc. Raymond Warren was identified using DNA and circumstantial evidence. Warren had been buried in a cemetery in the Gilbert Islands, where he was killed when U.S. forces tried to take secure one of the islands from the Japanese.
The Battle of Tarawa lasted from Nov. 20 to Nov. 23, 1943, and claimed the lives of 1,021 U.S. marines and sailors, more than 3,000 Japanese soldiers and an estimated 1,000 Korean laborers before the U.S. troops seized control, the agency said.
Arizona lawmakers are vowing to fight a plan by the Air Force to start retiring some of the nation's fleet of A-10 Thunderbolt II ground-attack jets — a major operation at Davis-Monthan Air Force Base — as part of a plan to drop some older, legacy weapon systems to help pay for new programs.
U.S. Sen. Martha McSally, R-Ariz., a former A-10 pilot, and U.S. Rep. Ann Kirkpatrick, D-Ariz., both vowed to fight the move to retire 44 of the oldest A-10s starting this year.
During a press briefing last week, Air Force officials unveiled plans to start mothballing several older platforms, including retiring some A-10s even as it refits others with new wings.
MOSCOW/SEOUL (Reuters) - North Korea, whose leader Kim Jong Un was filmed riding through the snow on a white stallion last year, has spent tens of thousands of dollars on 12 purebred horses from Russia, according to Russian customs data.
Accompanied by senior North Korean figures, Kim took two well-publicized rides on the snowy slopes of the sacred Paektu Mountain in October and December.
State media heralded the jaunts as important displays of strength in the face of international pressure and the photos of Kim astride a galloping white steed were seen around the world.
North Korea has a long history of buying pricey horses from Russia and customs data first reported by Seoul-based NK News suggests that North Korea may have bolstered its herd in October.
ISLAMABAD (Reuters) - A high-profile local Taliban figure who announced and justified the 2012 attack on teenage Nobel laureate Malala Yousafzai has escaped detention, Pakistan's interior minister confirmed a few days after the militant announced his breakout on social media.
Former Pakistani Taliban spokesman Ehsanullah Ehsan, who claimed responsibility on behalf of his group for scores of Taliban attacks, proclaimed his escape on Twitter and then in an audio message sent to Pakistani media earlier this month.
The Pakistani military, which had kept Ehsan in detention for three years, has declined to comment but, asked by reporters about the report, Interior Minister Ijaz Shah, said: "That is correct, that is correct."
Shah, a retired brigadier general, added that "you will hear good news" in response to questions about whether there had been progress in hunting down Ehsan.