The Women's Health Diet isn't about eating less; it's about eating more—more nutrient-dense food, to crowd out the empty calories and keep you full all day. That's important, because restricting food will kill your metabolism. You don't have to overhaul your life to work off mega calories. Here are some simple rules for squeezing the most out of your everyday routine.
Drink Water
All of your body's chemical reactions, including your metabolism, depend on water. If you are dehydrated, you may be burning up to 2 percent fewer calories. Drink at least eight to twelve 8-ounce glasses a day. Eat iron –rich foods and more vitamins.
Lift Weights
Just for toning. Don’t kill yourself lifting high amounts of weight. Just do it for toning. If you tone up, you’ll burn more calories during your everyday activities including sleeping.
High-intensity exercise increases the release of growth hormones, which mobilize fat to be used as fuel, plus it causes your metabolism to stay elevated about 10 to 15 percent above its baseline, so you're burning more fat for several hours post-workout. In other words, if you worked off 300 calories during your session, you'll get a bonus burn of about 45 calories even after you've towelled off.
Eat Iron –Rich Foods & More Vitamins
Iron is essential for carrying the oxygen your muscles need to burn fat. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Lean meats, beans, fortified cereals, and spinach are excellent sources. Vitamin D is essential for preserving muscle tissue. Good sources: fortified milk and cereal, and eggs.
More Protein
Your body needs protein to maintain lean muscle. Researchers argued that the current recommended daily intake for protein, 0.36 grams per pound of body weight, is woefully inadequate for anyone doing resistance training and recommend that women get between 0.54 and 1 gram per pound of body weight.
