TipDeck.com » Diet & Lifestyle http://tipdeck.com Home of the how to videos and instructions Mon, 01 Aug 2011 04:59:26 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 How to Get Gmp Certificationhttp://tipdeck.com/how-to-get-gmp-certification http://tipdeck.com/how-to-get-gmp-certification#comments Wed, 20 Jul 2011 01:02:04 +0000 Sofi http://tipdeck.com/?p=11041 How to Get Gmp Certification How to Get Gmp CertificationThe good manufacturing practice (GMP) certification is issued and regulated by the U.S. Food and Drug Administration (FDA). FDA tries to protect the consumers from buying and using products that can cause some amount of harm, damage or deterioration to their health and well being. The GMP is designed to ensure that the consistent and controlled production is being carried out by following the quality standards prescribed by the FDA. For acquiring the GMP certification a company has to follow a set of regulations, restriction and specification recommended by the FDA. So if you want to get GMP certification for your organization, you have to understand and implement the quality related regulations imposed by the FDA.

Instructions

  • The GMP regulations cover a wide range of quality related issues including recordkeeping, personnel qualifications, sanitation, cleanliness, equipment verification, process validation, and complaint handling. However, the FDA has made the requirements generic and open-ended. An organization or manufacturer can decide the best individual manner to implement the prescribed control. This feature makes the regulations more flexible and versatile, but the individual interpretation of the regulation must be done in a sensible and judicious manner.
  • Sometimes the GMP regulations are also referred as current good manufacturing practice (cGMP). By including the word current, the FDA wants to remind the manufacturer to use the latest and up-to-date technologies and systems to carry out the production by complying with the quality guidelines prescribed by the FDA. Further, the systems and equipments used on producing the medicines and drugs to prevent errors, mix ups, and contaminations have to be adequate as per the current regulations.
  • A company also has to pass the GMP inspections conducted by the regulatory agencies and authorities. The company can get the GMP certification only after passing through the scrutiny and assessments requires as per the certification norms. Further, the company is required to define and control its manufacturing processes in a clear and precise manner. It also has to maintain consistency required as per the preset quality standards. The company is required to control and monitor the processes on a regular basis to identify the flaws having an adverse impact on the manufacturing process and taking immediate measure to rectify the errors.
  • The GMP regulations also require the company to design its procedures and instruction in a simple, clear and unambiguous manner. Any type of information or instruction provided by the management must be simple, clear, concise and easy to understand. Further, the instruction also needs to be executed in an exact and precise manner. Each employee and quality specialist involved in the manufacturing procedures must understand the process in a clear and accurate manner. Only by understanding their procedures in a clear and proper manner, the employees can complete the assigned task by complying with the preset quality standards.
  • The GMP regulations also require the management to examine complains received about the quality of the products available in the market and to recall the defective products with an effective and quick method. If any inconsistencies or deficiencies found in the products released to the market, the company will be deemed liable for the damages. The company has to ensure the well being and safety of the consumers and recall the products from the market with immediate effect.

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]]> http://tipdeck.com/how-to-get-gmp-certification/feed How to Feel Like a Kid Againhttp://tipdeck.com/how-to-feel-like-a-kid-again http://tipdeck.com/how-to-feel-like-a-kid-again#comments Thu, 03 Mar 2011 04:07:16 +0000 Sofi http://tipdeck.com/?p=7716 How to Feel Like a Kid Again How to Feel Like a Kid AgainEver longed to get back to those carefree years of yesterday? If you are tired and stressed out with your fast and hectic life, there is probably no better way to de-stress than be able to feel like a kid again. Childhood years are the best time for everyone and it would be sheer bliss if we can manage to escape into that no-worry zone again. So if you want to feel like a kid again, why not try out some of these simple and crazy stuff that children do!

  • First of all, say a big bye to all your inhibitions and shed away all traces of self-consciousness. Children are what they are because they just know how to have fun and do what pleases them. Don’t be bothered by who is watching you or judging you. Once you let go of your surroundings, you will have taken the first step towards being like a kid.
  • Surround yourself with kids. Once you are in their company, you will find it much easier to be like one of them. Close your eyes and imagine the kind of things you used to do when you were a child.
  • Laugh your heart out. Children don’t require a reason to laugh. Join a laughter club with a group of friends if you want some inspiration to laugh. Though you may initially find it little difficult to go beyond a few suppressed giggles, keep practicing and you will soon become a pro at laughing. Laughter is considered to be the best medicine for all ailments and you will find a lot of your worries disappearing when you laugh.
  • Do all the crazy and silly things you can think of. Wear funny t-shirts and walk around with a mismatched pair of slippers. Hold balloons in your hand and run down the street chasing the ice cream man. Paint your face in bright colors and dye your hair blue. Go to an amusement park and let the kid in you take over. Play in the pool and throw water balloons at your friends. Swing on the swing set and slide down the slide. Do somersaults and climb up a tree. All you have to do is convince yourself that no one is watching you and you will find your task much easier than you imagined.
  • Dance and sing as if you have no cares and worries. Kids always remain in their own sweet world with none of the concerns of life that always seem to surround adults. You don’t need any occasion to sing and dance. Sing whatever your heart feels like, without bothering how you sound or who is listening. Dance with all the zest you can gather and renew your energy levels all over again.
  • Go for picnics and gorge on your favorite childhood delights. Put your health concerns in the backseat for some time and dig into candies, brownies, ice cream and chocolate pies. You will feel the kid in you has become alive again.

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]]> http://tipdeck.com/how-to-feel-like-a-kid-again/feed How to Become a Veganhttp://tipdeck.com/how-to-become-a-vegan http://tipdeck.com/how-to-become-a-vegan#comments Thu, 10 Feb 2011 10:00:25 +0000 Sofi http://tipdeck.com/?p=7203 How to Become a Vegan How to Become a VeganTo become a vegan you have to opt for several lifestyle changes. It is not something easy as you have to change your food habits completely. However, this is all the more challenging and can cause several positives in life. A vegan form of diet is good for your health. You only need to get rid of palatable form of eating foods. In trying to become a vegan you need to follow essential steps and for this you also require sheer determination and commitment.

  1. First, you need to consult a doctor for the purpose. He would be the best man to tell you what should be the best for your health. A vegetarian diet is not meant for all people. If you are suffering from anemia then the choice of becoming a vegan would not be best for you. Thus, ask your doctor and he will tell you whether a vegan lifestyle will suit you or not.
  2. Being a vegan is not just about eating vegetables. In order to become a complete vegan you first have to quit eating fish, meat, and poultry and at the same time you should not make use of animal products and by products. You cannot wear leather clothes and must also control yourself from using leather accessories. In order to become an absolute vegan you also need to learn about several products available in the market. Which are animal products and which are not; you need to get sure about that.
  3. Deciding to become a vegan is not all. When you are not eating animal products you should know how to suffice that deficiency with necessary plants and vegetables. Once you stop eating non veg your body will surely start shoring signs and for this you need to talk to a doctor you would ask you to eat several food items instead. You should make arrangements to deliver your body essential nutrients to maintain a normal healthy condition.
  4. The concept of becoming a vegan is not boring. Eating plant foods does not mean that you are going for stuffs which less variations and taste. There are some wonderful veg recipes which you can easily make use of once you are determined to change your way of living. In such matters you can indeed take the help of a dietician or a nutritionist who would be the best in giving you fruitful suggestions for the purpose.

It is always easy to be a vegan if you find people with similar thoughts. This helps you to become better motivated. You can have an interaction with the person and go about sharing your thoughts and views. This may even help you to become a smart vegan as you would come to know a lot of things from the person. You may also educate the person on several concepts about which he is not sure of. Thus, in this way a vegan relationship is established and you are all essentially encouraged about a vegan sort of a lifestyle.

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]]> http://tipdeck.com/how-to-become-a-vegan/feed How to Make Nutritious Family Dinnershttp://tipdeck.com/how-to-make-nutritious-family-dinners http://tipdeck.com/how-to-make-nutritious-family-dinners#comments Wed, 29 Dec 2010 11:02:15 +0000 Sofi http://tipdeck.com/?p=6443 How to Make Nutritious Family Dinners How to Make Nutritious Family DinnersEveryone loves to eat things that are mouth watering and immediately abhor the food which has the word “healthy” tagged to it. It is a common myth that nutritious food not only tastes terrible but looks terrible as well. But contrary to this belief, there are many types of food which can be both nutritious and tasty as well. When you think of healthy foods, you must remember to eat a helping of each of these food groups which are fruits, vegetables, dairy, grains and proteins. You can also induce your kids to eat healthy too and find out foods which can be both healthy and tasty. This will help you to try out new recipes from time to time adding variety to your cooking and also making it nutritious as well as within a budget. By making your kids believe in this routine, you can develop a habit of eating healthy which can go a long way in helping them stay fit in their later life.

  1. Try eating at Home – Cooking meals at home and eating them not only helps you to eat healthy but also cuts down your expenses. You can also save on the fuel you would have wasted in driving to a restaurant and also the waiting time. By cooking at home, you can decide just what can add the right kind of nutrients to your meals and which can be palatable as well. When you eat out, you cannot ask for fat free milk or less oil in your food. This will add on the calories and also is harmful for your health. But cooking at home allows you to choose just the kind of ingredients which can be good for you.
  2. Keep the family favorites in place – There is sure to be a fruit or a vegetable which the whole family likes. Instead of cooking meals just for the nutrients, you can choose a healthy recipe which everyone likes so that they can enjoy the meal and not throw it away. If macaroni and cheese happens to be their favorite, then you can choose 1% milk to make it and add some broccoli to make it green and nutritious. You can make a list of favorite foods which are also nutritious so that you can include them everyday in the meals. This will add variety and also make the meal enjoyable. If you want to cook affordable meals, then try buying some fruit or vegetable in bulk and then experiment with different recipes.
  3. Get the Casseroles – Casseroles are a great way of saving time and cooking energy. You can eat proteins in just the way that they should be without any nutrition or letting any energy go waste. You can make leftovers into a new meal by using these casseroles. The right kind of recipe can go a long way in making nutritious, healthy as well as affordable meals within minutes.

It is easy to cook nutritious family dinners by using a little bit of creativity and intelligence. Patience and innovation can make the dinner enjoyable without compromising on the nutrition part.

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]]> http://tipdeck.com/how-to-make-nutritious-family-dinners/feed 1 How to Make Healthy Snackshttp://tipdeck.com/how-to-make-healthy-snacks http://tipdeck.com/how-to-make-healthy-snacks#comments Fri, 10 Dec 2010 19:03:18 +0000 Sofi http://tipdeck.com/?p=6144 How to Make Healthy Snacks How to Make Healthy SnacksIn this era of technology, it’s very important to maintain a healthy diet so as to compete with the rapidly growing world. People work day and night, so they find it difficult to take a balanced diet very day. It’s very important for every individual to have two heavy basic meals in a day. Healthy food habits are a must as various multinational companies have been taking various measures to provide its employees with healthy food.

During adolescence people feel hungry very often, as the human body demands more nutrients for the proper growth. Snacks are one of the better ways to satisfy hunger. But it is very important to choose among what you eat. Stuffing yourself with a lot of fried food may cool down your hunger for the moment but snacks so rich in fat and calories slows us down in the future. To avoid such situations we should look for healthy foods which are low in fat and sugar.

Some of the healthy snacks are:

  • Pickled Celery Sticks
  • Tasty Biscuits
  • Pickled Celery Sticks
  • Collect the following ingredients first. The ingredients are Celery-1 bunch, Lemon-1/2 sliced, Garlic-3 cloves, Hot pepper flakes- ½ teaspoon, Black peppercorns-10 to 12, Sugar-2teaspoon, Bay leafs-2, Mustard seeds-1tablespoon, Water-6 cups, White vinegar-1 ½ cups (with ¾ cup of water) and Salt-to taste.
  • Cut the celery into 2 or 3 inch sections which is about 1/2inch wide.
  • In a pot boil the water and in it add the bay leaves, lemon slices and 1 teaspoon of salt.
  • Pour the celery in the pot and keep boiling it for 2minutes then let it cool after taking out the celery.
  • Add ½ teaspoon salt, 1 tablespoon sugar, garlic, hot pepper flakes, mustard seeds and black peppercorns in the jar.
  • Then again add the celery in the jar with vinegar and water. Seal the jar and shake well. Keep them refrigerated for several days before using them as a snack.

Tasty Biscuits

  • Collect the following ingredients first. The ingredients are Rolled oats- 6 tablespoon, Whole wheat flour- 1 1/2cups, All-purpose flour- ½ cup, Brown sugar- ½ cup, Baking powder- 1 tablespoon, Salt- 1 teaspoon, Low fat butter- 5 to 6 tablespoon and Milk- 1/2cup.
  • Keep the oven heated up to 350degrees at least five minutes before and grease the baking sheets.
  • With the help of a blender, grind the rolled oats down to medium size.
  • Mix the ground oats, whole wheat flour, all purpose flour, brown sugar, baking powder and salt till they get mixed well, for better results try a food processor or an electric mixer.
  • Then add 1/3 cup of milk and continue mixing them well. The quantity of milk should be enough to hold the ingredients together in the form of dough.
  • The dough then is to be divided into 3 or 4 portions and roll out each portions of it into 1/4inch thickness. Cut out 3 inch wide round sections from those portions.
  • Put those round sections in the baking sheets and make some holes in the rounds.
  • Bake this biscuits for around 10 to 12 minutes in the oven till they turn golden brown.

Now you can Hence it’s better to have a healthy diet then having an unhealthy future.

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]]> http://tipdeck.com/how-to-make-healthy-snacks/feed How to Gain Belly Fat Fasthttp://tipdeck.com/how-to-gain-belly-fat-fast http://tipdeck.com/how-to-gain-belly-fat-fast#comments Sun, 31 Oct 2010 19:00:52 +0000 Sofi http://tipdeck.com/?p=5504 How to Gain Belly Fat Fast How to Gain Belly Fat FastBelly fat or abdominal fat is stored on top of the abs muscle tissue as layers. Gaining belly fat is often far easier than losing it. In today’s era where slim is in and fat is out, you rarely come across people who want to gain weight. Genes and age do play a role in determining how your metabolism works. But if you are really keen to gain belly fat fast, you should not find the task difficult at all.

Follow the easy tips given below and you are sure to pile on those inches and pride yourself on a perfect pot belly you so desire.

1. Focus your diet on foods that cause weight gain – When you want to gain belly fat, what you eat will contribute to about 80% of the results you achieve. Therefore, the first thing you need to do is to ensure that your diet comprises the following:

  • Refined carbohydrates and processed foods – Refined carbohydrates are processed from grains several times, so that their natural nutrition components are completely stripped off. Foods rich in refined carbohydrates include all items made of refined or white flour like pasta, white bread, white rice, doughnuts, pizza, cakes, desserts, sugar and all products containing sugar. Having refined carbohydrates on a regular basis makes you feel hungry faster and you tend to develop craving for foods high in sugar content. Excess carbohydrate consumption can exceed the glycogen storage capacity of the body and the sugar resulting from carbohydrate decomposition gets converted into body fat.
  • Canned food, beverages and aerated drinks – Ensure that you take these on a frequent basis. Aerated drinks contain lot of empty calories and high amount of fructose, which get deposited as belly fat.
  • Foods that are deep-fried and contain high amount of trans fat – From french fries, fried onion rings and fried cauliflower to fried fish and chicken nuggets, have a lot of deep fried stuff. Fried foods are rich in trans fat or hydrogenated fats and are a sure shot way to accumulate fat tissues. Liberal amounts of butter and margarine are also much recommended.

2. Lead a sedimentary lifestyle – Make sure that you do not indulge in any exercises or physical activities of any kind. An inactive lifestyle is the perfect way to ensure that you do not burn off the calories and fat build up in your body happens at a rapid pace.

3. Irregular sleep patterns and stress – Sleep deficiency leads to stress which causes your body to release more of the cortisol hormone. The cortisol hormone secreted by the adrenal glands is responsible for proper glucose metabolism of the body. Higher levels of cortisol releases excess sugar into the bloodstream, which causes the body to experience frequent hunger pangs and food cravings. This will make you eat more often, ultimately causing the fat to show up on your belly. Though fat also tends to pop up at other places in the body, the belly, which has the maximum cortisol receptors, is the most susceptible. So, the less you sleep at night and the less relaxed you are, the more are your chances of gaining belly fat fast.

Warning: Increased abdominal fat could lead to many health hazards like diabetes, heart attack, stroke, and high levels of bad cholesterol.

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]]> http://tipdeck.com/how-to-gain-belly-fat-fast/feed How to Calculate BMIhttp://tipdeck.com/how-to-calculate-bmi http://tipdeck.com/how-to-calculate-bmi#comments Mon, 23 Aug 2010 11:00:35 +0000 Sofi http://tipdeck.com/?p=4632 How to Calculate BMI1 How to Calculate BMIBMI is the abbreviation of Body Mass Index, which is a number showing the correlation between your height and weight. It shows how much fat you have in your body and if is appropriate for your height. The total body mass of course is the sum total of the weight of the muscles, fat, bones and organs in the body but BMI can help you calculate only the fat factor which is the cause of obesity in some and anorexia in others. A high BMI indicates a high fat level in the body which is not at all advisable for a healthy body. It is possible to find out the BMI by using a formula and this will help you to think about increasing you weight if you are underweight, or decreasing your weight, if you are obese. A comparison of the BMI from time to time will indicate how successful you have been in achieving your goal.

The Formula

Depending on the units you use to measure your weight and height, there are two ways in which you can calculate BMI.

BMI (lbs/inches²) = (Weight in pounds) * 703
Height in inches²

BMI (kg/m²) = (Weight in kilograms)
Height in meters²

This formula will help calculate the BMI for men and women above the age of 18. For children below 18, this formula is not the right one to judge whether the child is just right, obese or underweight.

The Comparison

It is possible to label a person underweight or obese based on the BMI. The numbers corresponding to high and low weight are known and hence you can know whether you have crossed the danger mark and need to shed weight soon. Let us look at the table giving you the BMI and its corresponding interpretation.

Below 18 - Underweight, Malnourished

Below 20 - Still Underweight

Between 20-25 - Healthy, Just Right

Between 23-28 - Fine, if you are an older adult

Between 26-30 - A bit overweight

Above 30 - Overweight, Obese

Risk Involved for High BMI

You stand to get a number of diseases if your BMI is on the higher side. Actually, a high BMI indicates that you are obese and based on the value of BMI, you can guess just how obese you are. You can be affected by many diseases some of which can also be fatal. They are

  • Cardiovascular disease
  • Diabetes
  • High blood pressure
  • Cancer
  • Osteoarthritis
  • Sleep apnea

There are of course many other factors which affect the life of a person besides BMI. It is important to pay great importance to diet and exercise if you want to maintain a healthy BMI and get rid of life threatening diseases. You can consult a doctor who will help you gain a healthy BMI by monitoring your nutrition and exercising habits. By eating a balanced diet and doing regular exercise, you can bring down your weight. Similarly, people who are underweight can eat nutritious food and do the right kind of exercises to boost your energy level and your weight. This will help you to get a healthy BMI.

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]]> http://tipdeck.com/how-to-calculate-bmi/feed How to Get In Shapehttp://tipdeck.com/how-to-get-in-shape http://tipdeck.com/how-to-get-in-shape#comments Thu, 19 Aug 2010 23:00:37 +0000 Sofi http://tipdeck.com/?p=4594 How to Get In Shape How to Get In ShapeStaying in shape is important in many ways. It keeps you fit and healthy and more than anything else, it boosts your self confidence. Most doctors will advise a proper fat-free diet, water and lots of regular exercise to stay in shape. This can sometimes be very difficult to do. So the next best thing which you can do is make a few changes in the way you live and move about to make a small beginning towards staying in shape. Making these changes will help you become conscious about yourself and will gradually help you graduate to doing more strenuous exercises daily. These steps are very easy and can be undertaken without much strain. Let us learn how to stay in shape by observing a strategy.

  1. Try to keep your car some distance away from the place you want to go to. Find a parking place which is a bit distant. This will make you walk some distance every time you get out of the car. If you do this often in a day, then it will add up to a few miles in a week. Without your knowledge, you will be getting into the habit of walking and also toning up your body in the process.
  2. When you visit a mall or a supermarket, you often get hold of a cart to keep your goods. But the next time you go shopping, opt for a hand basket. Since the basket can get heavy very soon, you will think twice before stuffing something in it. This will of course help you buy only the necessities and not waste money on trifles. At the same time, it will make you carry the basket around the mall which will be equivalent to a workout.
  3. There are certain things which might look silly but can help you stay in shape. For example, put a piece of paper on your desk and blow it to the other end of the table. Again, blow it back. By doing this a few times, you will breathe in and out deeply which can cause the calories to be burnt to produce heat energy. The abdomen will also contract which will bring you back to shape.
  4. Try to pull in your abdomen and hold your breath every time that you change positions. If you are sitting and want to stand up, then draw in your breath and contract your abdomen for a few seconds before standing up. You can do the same before you sit down too. This is almost like doing breathing exercises in yoga.
  5. Dusting and cleaning your own house can be a great way to get back into shape. While cleaning, bend to look under the beds and sofas. Lift up the furniture and dust comprehensively. You can get on your toes to search for dirt on the shelf tops. Make an effort to do a little bit of strength training while doing the cleaning. This will help you work up sweat and also get you into shape.

By being a little more willing to do things which are not very hard and yet can work up some heat in your body, you will be able to get in shape. These small steps can soon transform into bigger ones by including daily workouts in the gym. You will get in shape without much problem.

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]]> http://tipdeck.com/how-to-get-in-shape/feed How to Lose 20 Poundshttp://tipdeck.com/how-to-lose-20-pounds http://tipdeck.com/how-to-lose-20-pounds#comments Sun, 15 Aug 2010 23:00:51 +0000 Sofi http://tipdeck.com/?p=4551 How to Lose 20 Pounds How to Lose 20 PoundsLosing 20 pounds is not a joke but it is not an impossible target either. If you follow certain steps, then you can get rid of 20 pounds from your body within a month. Most people are under the impression that by cutting down the food intake or by observing fasts, they can reduce weight. This is a myth as not eating enough can cause several malfunctions in the body. The body needs a certain amount of energy to perform its functions normally. By restricting the food, you will only damage the systems and make yourself sick. So you have to eat a healthy diet and think of other ways to reduce weight.

Eating Habits

  1. If you think tonight about what you will be having the next day, it will help you plan your meals and also eat judiciously. If you sit down at the table and then think of what you can eat, then you might not have many options except for eating tasteless food which you have always hated.
  2. It is always better to eat 5 or 6 small meals in a day rather than 3-4 large meals. Eating often can raise your metabolism which will burn more calories to get energy. When your body gets enough energy at all times, it will not tend to conserve the calories which results in increased weight.
  3. When you cook something delicious and healthy, make ample quantities of it so that you don’t have to waste time in cooking it again and also you will love to eat it without making a face.
  4. Make a habit of eating small meals so that you feel hungry more often and your body also gets energy at all times. It is a fact that our body needs very little food at a particular time. There is no need to eat unnecessarily which will only be conserved in the body as fat.
  5. Your body needs a lot of fiber to boost the metabolism and also to get rid of the wastes in the body. It regulates our bowel habits and flushes the toxins from our body.
  6. Water is absolutely a must if you want to shed weight. It helps in regulating our systems and getting rid of the toxins in the body.

Exercise Habits

  1. If you really want to lose 20 pounds in a month, then it is not enough to eat in a disciplined way. You also have to do exercise for about an hour every day. It is better if you can divide the hour into two sessions; one in the morning and the other in the evening.
  2. You need to build up muscle and get rid of fat at the same time. For this, you have to do weight training. These muscles burn a lot of energy which reduces your weight. You can do this training every alternate day.
  3. Cardio workouts are a must too to get rid of the fat. Mix up the high and low intensity workouts so that you can burn out both the excess carbohydrates and the fat. You can do 20 minutes of intense cardio which will accelerate your heart rate by 80% and thus boost your metabolism for a long time.
  4. Besides all these intense exercises, you can also do some walking. Walking for an hour everyday can be very beneficial for weight loss.
  5. Since you are exercising for such a long time everyday, you need to take a lot of rest too. You must take a good night’s rest so that your body can gear up to burn the calories again the next day.

If you sincerely practice all this, then you can lose 20 pounds in a month. There are pills and surgeries which can be done to reduce weight in an artificial manner. But they can harm the body in many ways. It is best if you can do it naturally which will give you a great body and a peaceful mind.

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]]> http://tipdeck.com/how-to-lose-20-pounds/feed How to Increase Metabolismhttp://tipdeck.com/how-to-increase-metabolism http://tipdeck.com/how-to-increase-metabolism#comments Sat, 14 Aug 2010 23:00:58 +0000 Sofi http://tipdeck.com/?p=4543 How to Increase Metabolism How to Increase MetabolismIt is imperative to have a high metabolic rate if you want to stay healthy, look fit and have just the right weight for your height and age. A low metabolic rate will only slow down your body functions and help to accumulate fat in the body. That is why people with a low metabolic rate are usually fat. A high metabolism means your body is able to break down the food quickly to produce energy. When the calories are burnt at a hectic pace throughout the day, it will be difficult for fat to build up in the body and you will remain slim and healthy. Therefore, if you have a slow metabolic rate, you need to speed it up to have a fit body.

The metabolism in a body is not affected by age as many people think. It is affected by the amount of muscle tissue which usually decreases after we age. We tend to develop sedentary habits as we grow up and are usually constrained to sit in a chair in the office and then sleep after we go home. This slows down the growth of muscle tissue leading to slower metabolism and accumulation of fat in the body. If you continue to strengthen your muscles throughout your life, then there is very little chance of building up fat in the body. Let us find out how to increase metabolism by including some regular habits in our daily routine.

  1. It is a myth that eating less can make you slim. Not eating enough will only slow down your metabolic rate and force the body to conserve the energy and not burn it up. If you take 3 large meals during the day, your metabolic rate will be less than if you take 5-6 meals throughout the day. You should increase the number of times you eat and not the amount you eat. Eat small meals at small intervals and your metabolic rate will go up. Measure your activity level and eat only as much is required. Eat less on days when you have no activity and are constrained to stay inside the house and watch TV. But if you have some hectic work to do, you can eat slightly more.
  2. Maintain a regular routine and get up and go to bed on time. This will help you to eat your meals at the same time during the day and with also smaller time intervals. If you eat an early dinner and go to bed late, then you will get up late too and hence skip at least one meal in the process. The time that you spend in sleeping will slow down your metabolism during that period. The metabolism increases after you wake up and start getting active.
  3. Water is a great necessity in increasing metabolism. The body needs enough water to burn the calories and digest the food. A small water intake will slow down your metabolism. So, you need to take water regularly and in a good quantity to speed up the metabolism.
  4. It is not enough for you to keep walking and training on the treadmill everyday on a regular basis. You can vary the routine by doing some weight training and interspersing it with jogging instead of walking. You can also jog or walk faster for less time on another day. Change the amount of time you spend on the treadmill too. This will increase your metabolism.

By following all this regularly, you will be able to increase your metabolism well.

Change your workout

Remember to keep changing your workout. Walking or jogging on the treadmill at a constant rate for the same time three times a week will definitely help strengthen your heart, but you need more to burn fat. Make changes in your jogging routine. Jog faster for less time one day, alternate between running and walking another day, and keep increasing and reducing the incline yet another day. Try out different interval trainings on the treadmill.

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