Life is a succession of moments. To live each one is to succeed.
                                                                                                   -Corita Kent.

Boost Your Metabolism, Lose Those Inches

     We would all love to know the magic bullet to trim those extra few inches around the abdomen and hips or under the chin. I wish I could tell you there is such a thing! Since there is not, I can offer some sound and effective advice.

     Research has made a lot of advances in weight loss research over recent decades, given our current epidemic of obesity and its resulting complications such as diabetes, cancer and heart disease. But even those of us who are looking to improve our self image or to fit into the clothes we love can benefit from the new information.

     First, spot reducing does not work. No matter how many sit ups you do, your waistline won't change a bit. Though the muscle underneath the fat may get firmer, inches won't come off unless you raise your overall metabolic rate. Your metabolism is like a furnace. Feed in more coal and guess what happens – that's right, more heat is produced. Calories work the same way. Calories are the amount of heat your body gives off in response to increased workload, and in the case of your metabolism, more calories (and fat) will burn in the process.

     In fact, what we are now looking at is not so much how many calories we burn during exercise, but the overall effect that a particular exercise session has on our metabolism over a 24 hour period. That means that with consistent exercise, our metabolism will be reset to a new, higher level so we are burning calories even while we sleep! Essentially, what we are doing is tricking the body into letting off more heat (thus burning more calories) than it is used to by simply increasing our exercise frequency, duration, and intensity.

     First of all, start small. If walking is your thing, try to maintain a consistent pace for say 15 minutes, uninterrupted, 3 times a week. Set a goal to add an extra 5 minutes a week until you are up to a 45-60 minute session; then maybe add an extra day here and there till you are up to 5 or 6 times a week. It could take you a couple of months to get there but look at what you've done in the process. Boost your intensity by adding some hills or stairs to your walk or even carry one pound hand weights along with you. Later on you might consider introducing some cross-training into your routine to use different muscle groups and again boost your calorie output. Some fun ideas might be cycling, swimming, rollerblading, or rock climbing. Most gyms offer group exercise classes such as yoga (my favorite), aerobics, and Pilates, where you have the motivation of others around to keep you on track.

     Whatever your choice of exercise be consistent, make it fun, and you will most certainly reach your goals over time. Just intending to do it won't help – you have to invest the time, make it a priority, and I guarantee you success. Check other Inspirations for strategies that will boost your metabolism as well!

Healthiest regards,

Dr. Carlos

 **This information has been provided for informational purposes only and is not intended as a substitute for medical advice. **