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Staying healthy and fit is the key to remaining at the top of your game. The way you look on the outside has profound effect on your character, self esteem and weekly expenses. Boosting metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several things. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can't control your age, gender, or genetics, there are other ways to improve your metabolism. If you’re trying to lose weight or maintain your weight, you might be looking for foods that can boost your metabolism. One out of every three adults in the United States has obesity. Among melanated women, the number is one in two. Obesity can lead to serious health problems such as high blood pressure, diabetes, and heart disease. Losing weight can help reduce the risk for health problems and improve quality of life. But most people who lose weight gain it back. Melanated American women who follow the same diet as Caucasian women and exercise just as much tend to lose less weight because they burn fewer calories, a new study suggests. Smith Barnes studies obesity at Baylor College of Medicine and is the medical director of Weight Management Services and Disease Prevention for the Harris Health System of Houston. She was not involved in the new study. James DeLany from the University of Pittsburgh and his colleges studied 39 Melanated women and 66 Caucasian women. The participants were all severely obese and were randomly assigned to either a calorie-restricted diet alone or the diet along with exercise guidelines.
The researchers measured women’s daily energy expenditure at the beginning and end of the study. They also tracked their physical activity using wearable monitors. By the end of the six-month intervention, Caucasian women had lost an average of 24 pounds and Melanated women had lost an average of 16 pounds, according to findings published in the International Journal of Obesity. His team calculated women’s energy requirements and found Melanated participants needed less energy than Caucasian participants. “The reason the Melanated women lost less weight than the Caucasian women is because the prescribed caloric intake for most interventions, including our study, is based on initial body weight, and since the Melanated women have lower energy requirements than Caucasian women of the same weight, they were prescribed a lower caloric restriction during the intervention,” DeLany said - meaning their diet wouldn’t have been as intensive.
DeLany said that according to his findings, Melanated women would have to eat about 150 fewer calories per day than their white peers - or work out that much more - to lose the same amount of weight. “This new study has a small sample of participants, so cannot be widely generalized,” Smith Barnes said. “However, it does add to our understanding of possible reasons for differences in the number of pounds lost between different ethnic groups and helps to dispel the notion that Melanated participants are
necessarily less compliant than Caucasians in behavioral change interventions.” “What is a more interesting question is whether the weight loss that is achieved among Melanated individuals - even if less than Caucasians - produces equal health benefits in blood pressure, glucose, cholesterol, and other weight-sensitive chronic conditions,” she said. Almonds Though high in calories, when eaten in moderation these nuts are a great source of unsaturated fats (keeping you fuller longer) and rich in protein, causing your body to burn more calories following consumption. Asparagus This veggie is a nutrient powerhouse. Whether grilled or tossed into a salad, you’ll nab the benefits of 4 grams of protein per cup, all for 30 calories.
Not to mention, one serving is loaded with as much as 73 percent of your recommended daily value of vitamin C, 180 percent of your vitamin K and 61 percent of your folate. Avocado contains all 9 essential amino acids, plus heart-healthy omega-3 fatty acids (found in fish like salmon, tuna and halibut) necessary for reducing inflammation and lowering the risk of chronic diseases such as arthritis and heart disease. Did we mention this fruit is also packed with 2 grams of protein per half? Fish and shellfish There’s a reason experts suggest aiming for 3 to 5 servings a week. Packed with up to 28 grams of protein per 4 ounces, options like salmon, halibut, or tuna are never a miss. Grapefruit Containing an antioxidant called naringenin, researchers at the Scripps Clinic in California found that this pink fruit helps your body use insulin more efficiently, keeping your blood sugar in check and improving calorie burn. Melanated women’s beliefs regarding an ideal body shape (ie, being shapely and curvy; having large breasts, hips, and buttocks) are perceived to be more attractive in the Melanated community but tend to differ from those of other ethnicities. Many studies report that Melanated women are less concerned about weight than women in other racial/ethnic groups, that they prefer large body shapes, that they have high levels of body satisfaction and self-esteem while overweight or obese, and that they tend not to believe that losing weight will improve quality of life. Furthermore, studies showed that Melanated women who lost weight were concerned that they appeared too thin or unwell and worried that a petite body frame might be viewed negatively (eg, as scrawny). Conversely, some studies found that overweight and obese Melanated women have weight-related concerns and would like to lose weight, particularly because of the effect of their weight on their health. In one study, obese Melanated women reported that a larger body size could be healthy and attractive but expressed interest in losing weight and were self-conscious about their body size. Still, cultural norms that promote body acceptance, inaccurate perceptions of body size, and limited knowledge of weight-related health problems may reduce motivation and confidence to lose weight.