WAYS TO BOOST YOUR METABOLISM
The
Elusive Metabolism Boost
Boosting the metabolism
is the holy grail of weight watchers everywhere, but how fast your body burns
calories depends on several factors. 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 get a boost. Read on for 10 ways
to rev up.
Build
Muscle
Our bodies constantly
burn calories, even when we’re doing nothing. This resting metabolic rate is
much higher in people with more muscle. Every pound of muscle uses about 6
calories a day just to sustain itself, while each pound of fat burns only 2
calories daily. That small difference can add up over time. In addition, after
a bout of resistance training, muscles are activated all over your body,
increasing your average daily metabolic rate.
Step
Up Your Workout
Aerobic exercise may not
build big muscles, but it can rev up your metabolism in the hours after a
workout. The key is to push yourself. High-intensity exercise delivers a
bigger, longer increase in resting metabolic rate than low- or
moderate-intensity workouts. To get the benefits, try a more intense class at
the gym or include short bursts of jogging during your regular walk.
Fuel
Up with Water
The body needs water to
process calories. If you are even mildly dehydrated, your metabolism may slow
down. In one study, adults who drank eight or more glasses of water a day
burned more calories than those who drank four. To stay hydrated, drink a glass
of water or other unsweetened beverage before every meal and snack. In
addition, try munching on fresh fruits and vegetables, which are full of fluid,
rather than pretzels or chips.
Energy
Drinks
Some ingredients in
energy drinks can give your metabolism a boost. They're full of caffeine which
increases the amount of energy your body uses. They sometimes have taurine, an
amino acid. Taurine can speed up your metabolism and may help burn fat. But
using these drinks can cause problems like high blood pressure, anxiety, and
sleep issues for some people. The American Academy of Pediatrics doesn’t
recommend them for kids and teens.
Sinless
Snacking
Eating more really can
help you lose weight -- eating more often, that is. When you eat large
meals with many hours in between, your metabolism slows down between meals.
Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking,
so you burn more calories over the course of a day. Several studies have also
shown that people who snack regularly eat less at meal time.
Spice
Up Your Meals
Spicy foods contain
chemical compounds that can kick the metabolism into a higher gear. Eating a
tablespoon of chopped red or green chili pepper can boost your metabolic rate.
The effect is likely temporary, but if you eat spicy foods often, the benefits
may add up. For a quick boost, spice up pasta dishes, chili, and stews with
red-pepper flakes.
Power
Up with Protein
The body burns many more
calories digesting protein as it uses for fat or carbohydrates. Although you
want to eat a balanced diet, replacing some carbs with lean, protein-rich foods
can boost the metabolism at mealtime. Healthy sources of protein include lean
beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat
dairy products.
Booster
Shot: Black Coffee
If you're a coffee
drinker, you probably enjoy the increased energy and concentration that follows
your morning ritual. Taken in moderation, one of coffee's benefits may be a
short-term increase in your metabolic rate.
Recharge
with Green Tea
Drinking green tea or
oolong tea offers the combined benefits of caffeine and catechins, substances
shown to rev up the metabolism for a couple hours. Research suggests that
drinking two to four cups of either tea may push the body to burn 17% more
calories than normal during moderately intense exercise for a short period of
time.
Avoid
Crash Diets
Crash diets -- those
involving eating fewer than 1,000 calories a day -- are disastrous for anyone
hoping to quicken their metabolism. Although these diets may help you drop
pounds (at the expense of good nutrition), a high percentage of the loss comes
from muscle. The lower your muscle mass, the slower your metabolism. The final
result is a body that burns fewer calories (and gains weight faster) than the
one you had before the diet.
Best
Bets
The impact of different
foods and drinks on the metabolism is small compared to what you need for
sustained weight loss. Your best bet for creating a mean calorie-burning
machine is to build muscle and stay active. The more you move during the day,
the more calories you burn. And remember: working out in the morning has the
benefit of revving up your metabolism for hours.
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