Metabolism is a very important tool when it comes to fat-burning and a really crucial part of any weight loss program. The truth is, if you can’t boost your body’s metabolic rate, then trying to burn fat might just be a complete waste of time.

Metabolism is simply the process through which the body burns calories and make energy available for the body. At a young age, weight gain is inhibited because of the muscle mass that store up energy, but as you advance in age, you gradually lose those muscles and body fats begin to accumulate. As this continues, your metabolic rate slows down and weight loss at this stage becomes a mirage.

However, with a well detailed 7-day regime on how to increase your metabolic rate, you can get back on track.

Day 1: Know your metabolic rate

Your metabolism is like the internal engine of a car and there are things that can be done to make it work more efficiently and serve you better. You must find out your body’s metabolic rate; this should be your first port of call to start shedding that fat in your body. You must be arm with data such as the number of calories your body needs for weight gain to kick in, then you’ll know how to leverage on that information to actually boost your metabolic rate to burn that body fat quickly and effectively too.

Day 2: Reduce calorie intake to 100 per day

Calories are important part of our existence, for the fact that they give energy to our cells to carry out their functions. One can’t get by without calories because they serve as the body’s fuel to perform its work. Without calories, our body won’t have the capacity to move.

Be that as it may, an excess of calories is undesirable, and because of that, it’s used up and converted to body fat. Body fats are important to give protection to the body, yet an excess of fat can cause intense ailments. Consequently, we should just consume a certain measure of calories and store enough body fats for us to remain healthy. If you’ve got an excess of body fats, then the time is now, to chop down the additional calories. The question: “How to lose calories?” becomes the primary concern to keep up a physically fit body.

The proper thing to do here is to reduce your calorie intake to 100 on a daily basis, and as such your body readjusts to make this possible.

Day 3: Include protein in your diet

Eat more protein. Presently, this doesn’t mean you need to go beyond limits, yet it will be useful to have protein at each of your meals. Your body burns calories to process the food you eat and when you eat protein, your body has some major snags breaking this nutrient down. This is an advantage for you on the grounds that this additional energy expected to process protein will boost your metabolism. It is a known fact that when your body digests protein, it does it by burning twice as much as calories than it would when digesting carbohydrates. You can include a meal that contains fish in your diet twice per week; halibut fish or salmon may be a good choice to go with, as they’re composed of omega-3 fatty acids that enhance the enzymes that aids your fat- burning

Day 4: Eat Every 3 Hours

Eat more frequently, say every 3 hours. Eating every 3 hours implies that you get your calories in large chunks rather than little bundles as the day progressed. To increase your metabolic rate, you have to eat small meals frequently during the day. At the point when you miss a meal, your metabolic rate slows down as your body reacts to an apparent absence of nourishment. In the event that there is a famine, the individuals who process calories gradually will be in an ideal situation.

Ensure that you eat within an hour after waking up, that way your body won’t descend into a hunger mode. You can schedule an eating routine for yourself; just ensure you eat 3 hours after each meal. Snacks should also come into play to supplement the food you eat. Research has it that snacks can actually provide quite considerable amount of calories—snacks based on 250 calories, eaten three time per day require the intake of less food at regular meals and triggers subsequent increased in metabolic rate.

Day 5: Drink iced cold drinks daily

One way to increase your metabolic rate is to drink iced cold drinks when you get up in the morning. This will drive the body to utilize calories to raise the temperature of the water to body temperature. You can now burn additional calories by drinking coffee, green tea (they contain caffeine that boost your metabolic rate) or water. And when you put ice in the mix, you increase the metabolic rate the more. If truth be told, don’t simply restrict yourself to the morning; drink them throughout the

Day 6: Take essential minerals like zinc

When you’re full, your body reacts due to the fact that of leptin (a hormone) initiate an alert that your body can no longer take in more food so you don’t keep ingesting. The presence of zinc in the body helps to achieve this by reducing hunger while increasing your leptin levels. You can get zinc from your multivitamin or better still, buy in packets of 15mg.

Day 7: Engage in short burst workout sessions

With short but highly effective workout sessions, you are totally committed around invigorating the targeted muscles, and as such a demand is placed for more calories and are burnt as quickly as possible. Short burst workouts can trigger an enormous loss of calories within a short period of time.

If you must boost your metabolic rate in a short while, then look no further; this 7 day regime plan is what you truly need to achieve your goal.

With the high-stress, fast-paced life we live today, most of us fall prey to headaches. Most times the headaches are triggered by stress, lack of sleep or a hangover where a good power-nap and/or a couple of Aspirin do the trick. In some cases however, they could be caused by more serious health issues. This results in a more severe form of headache, called Migraines, which are not only more difficult to bear, but also harder to shake off.

The Science behind a Migraine

Researchers haven’t really been able to pinpoint the exact cause of a migraine, but they do understand the physiological changes that occur when a migraine hits. When the nerve cells in the brain become over stimulated, they release chemicals that cause inflammation and swelling in the blood vessels in the neck and brain.

Cure and Side-Effects

Sadly enough, not only do many migraine meds have side effects that range from nausea and stomach ulcers to an increased risk of stroke and even heart attack, but up to two-thirds of users have also reported that they don’t deliver satisfactory results.

Easily available preventive foods

To prevent and reduce the onslaught of migraine attacks, here are a few easily available supplements you can include in your diet.

Riboflavin (vitamin B2)

Riboflavin, an effective preventive treatment for migraines, is also known as vitamin B2 and is found in certain foods and supplements. It helps protect cells from oxidative damage and is involved in energy production. It has been widely reported to significantly reduce the incidence of migraine headaches when consumed at high levels (400 mg per day), although it doesn’t seem to help reduce the pain or length of a migraine once they occur.

Best food sources: Liver, lean beef, lamb, venison, whole grains, tempeh, yogurt, low-fat milk, eggs, almonds, crimini mushrooms, asparagus, Brussels sprouts, broccoli, and spinach. Make sure to store the food away from light, which destroys riboflavin.

5-hydroxytryptophan (5-HTP)

5-hydroxytryptophan is a substance produced by our bodies from the amino acid tryptophan. Research by Harvard Medical School and Natural Standard suggests that 5-HTP may be particularly effective in reducing both the severity and frequency of migraine headaches. 5-HTP increases the body’s production of serotonin, a neurotransmitter involved in blood vessel regulation. Low serotonin levels have been associated with migraines, so 5-HTP supplementation appears to help by correcting the imbalance.

Best food sources: (While 5-HTP cannot directly be obtained from food sources, the following foods are sources of amino acid tryptophan, which the body uses to make 5-HTP) Turkey, chicken, milk, potatoes, pumpkin, sunflower seeds, turnip and collard greens, and seaweed.

Magnesium

Because our bodies can’t make magnesium, we must rely on dietary and/or supplement sources to get it — and magnesium deficiency been directly linked to migraines in a number of major studies. Magnesium helps relax nerves and muscles and transmits nerve impulses throughout the body and brain. In addition, magnesium helps prevent nerves from becoming over excited. In short, this mineral aids in the prevention and reduction of migraines.

Best food sources: Pumpkin seeds, spinach, Swiss chard, wild Alaskan salmon, halibut, sunflower seeds, sesame seeds, flax seeds, amaranth, quinoa, soybeans, and black beans.

Coenzyme Q10 (CoQ10)

Coenzyme Q10 is an antioxidant nutrient that’s especially important in blood vessel health. Our bodies are able to make CoQ10, and we can also get it from dietary and supplement sources. CoQ10 increases blood flow to the brain, improves circulation, and protects cells from oxidative damage. It also helps stabilize blood sugar; low blood sugar is a major trigger for many migraine sufferers.

Best food sources: Food sources of CoQ10 aren’t well documented, but this nutrient can be found in fish and organ meats (especially liver, kidney, and heart) as well as whole grains.

Omega-3 fatty acids

Omega-3 fats are anti-inflammatory substances that are abundant in many food sources, especially fish, nuts, and seeds. Omega-3 fatty acids protect brain cells and reduce inflammation, which may help to reduce the pain associated with migraines. In addition, Omega-3s appear to be beneficial in reducing the frequency and duration of migraine headaches.

Best food sources: Wild Alaskan salmon, tuna, herring (not pickled herring), mackerel, rainbow trout, halibut, Pacific oysters, sardines, walnuts, chia seeds, and flax seeds. Omega-3 fats are somewhat fragile and are easily damaged by exposure to heat, light, and oxygen, so store foods properly and avoid overheating (especially frying) when cooking.

Feverfew

Feverfew is a bushy, aromatic herb plant related to daisies and widely used by herbalists and practitioners of Traditional Chinese Medicine (TCM) for preventing migraines and other types of headaches. Feverfew helps alleviate the throbbing pain associated with migraines by reducing inflammation, especially in the blood vessels in the brain. It also has minimal side effects. It can help quell vomiting and nausea in migraine sufferers who experience those symptoms.

Caution: Be sure to talk to your doctor before taking feverfew (or any herbal remedy). And don’t take it if you’re pregnant or planning to get pregnant.

Other easy home remedies include a regular exercise regimen, applying an icepack to your head making use of its anti-inflammatory properties, herbal teas, acupuncture and several other relaxation techniques including Yoga.

We know it does work; you can start the body’s healing process by targeting an effected area with essential nutrients. As I have written several articles about health in general, I can confirm about my own issues concerning arthritis and joint pain that effected several parts of my body, which I have cured myself and for some years now have been pain-free. This is a matter of making your own decision to turn your life around and take things in a new direction. I know it is possible and achievable, because I’ve been there and done it. I also know what the biggest obstacle is for most, I see this again and again; it’s the one thing that stops people succeeding to take control of their own health is this starting.

As with inflammation, joint pain, cartilage, we’ve been told once cartilage cells are damaged it is too late and the only option would be an operation. Yet there is strong prove that cartilage cells can repair themselves and restore the vital connection tissues around them. A healthy cartilage is about 70% water and it must stay hydrated to function properly and to stay free of pain. Glucosamine will keep this water in the cartilage. drawing nutrient rich fluid from the body to repair and keep the joints healthy and free of pain.That means many times there is no joint replacement surgery required; just a simple, harmless infrared light treatment can stop the pain in a matter of weeks. This is why an operation should only be done as the very last option and only if everything else has failed. Drugs are not able to solve the root-cause of your pain; they just cover up the symptoms and do damage somewhere else over time in your body.

You Feel That Urge to Have a Pill

The many who suffer know very well that a simple form of movement can make your daily activities difficult with arthritis or any other form of joint pain. You may feel an urge to have that pain pill to get a quick relief from the inflammation but these anti inflammatory pills have side effects that can lead to permanent damage to the immune system and organs if consumed over time. Instead of having these pills one should have foods that are anti inflammatory. The foods that are anti inflammatory give a more positive effect to your health. Here are some foods that are anti inflammatory, healing you faster and having an ongoing effect of healing, and they help in dealing with pain.

Foods That Are Anti Inflammatory

It being said there are thousands of edible plants in the world but humans eat just a small fraction of them. There are plants almost unheard of until recently. One of the bigger concerns at this point of time is that most don’t eat the food they know is good for them, which is crucial for better health. One of the best foods that are anti inflammatory is fish. Cold water fish such as trout, tuna or salmon are the best because they have loads of anti inflammatory omega-3 fatty acids. It helps in lowering inflammation. Avoid farmed fish as much as possible. Nuts, like walnuts, almonds, cashews and most others are also rich in omega-3 fatty acids, oleic acid, fibre, protein and phytochemicals which is a very good anti inflammatory food. When treating inflammation, arthritis and joints, omega is one of the most important nutrient your body needs. Cold pressed extra Virgin Olive Oil is the healthiest oil for your body, which is a good source of oleic acid and is also known as anti inflammatory oil. It helps in improving the insulin function, thereby it reduces the blood sugar level. It is however not good for frying because of its low smoke point but it is great for braising and sautéing. Coconut oil for frying is a better option to use.

Cherries: Another excellent food and high in anti inflammatory are the tart cherries, because they are a reach source of antioxidants. It helps in reducing the arthritic inflammation and also reduces the risk of other inflammatory conditions like cancer and cardiovascular diseases. Leafy Greens: Leafy green vegetables like kale and spinach are also part of the best foods that are anti inflammatory because they are full with antioxidants, omega-3 acids and fibre. To eliminate possible pesticides and chemicals that may accumulate on the leaves it is necessary to wash them thoroughly. Green Tea: The unfermented green tea has flavonoids which are known as catechins. The catechins are the powerful antioxidants which often are destroyed when fermented and processed. The green tea has around 27% of catechins. It helps in reducing inflammation and the symptoms of arthritis.

Apples: Apples contain quercetin which is a chemical with anti inflammatory properties. Along with other antioxidants it helps in reducing inflammation. The main part of quercetin is present in the skin of the apple; that is why the skin has a red colouring, so it is advisable to not peel off the skin before eating the apple.

Grapes: Grapes have rich anti inflammatory properties as these are high in flavonoids. Drinking pure fresh grape juice without added sugar will also decrease inflammation.

Broccoli: Broccoli, Brussels sprouts and cauliflower help to enhance the immune system and it also helps to combat inflammation. These contain sulforane that increase the innate detox quality of the body and it also facilitates liver function.

A basic message here is: Eat more food, not more as in quantity, but more in terms of diversity. The best way of changing your health is the change to a healthy diet.