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.
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.
Have Your Drinks on the Rocks
Ice-cold beverages prompt the body to burn more calories during digestion. Research suggests five or six glasses of water on the rocks can use up an extra 10 calories a day. That might not sound like much, but it adds up to a pound of weight loss per year — without dieting. You can get the same benefit by drinking iced tea or coffee, as long as you forego the cream and sugar.
Eating more really can help you lose weight — eating more often, that is. When you eat large meals with many hours in between, you train your metabolism to slow down. 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 kick the metabolism into high 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. Protein may require almost 25% more energy to digest compared to fat. Although you want to eat a balanced diet, replacing some carbs with lean, protein-rich foods can jump-start 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 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 far fewer calories (and gains weight faster) than the one you had before the diet.
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. Working out in the morning has the benefit of revving up your metabolism for hours.
Nutritionists claim that regular breakfast is the key to steady and guaranteed weight loss. First, up to 12 hours of the day your metabolism is more intense than during the day or night, so all the calories that you get in the morning, “burn out” with your daily activity.
Many people think that skipping breakfast, they reduce the caloric content of their diet and it positively affect their health and helps to lose weight. But this is not so! People who skip breakfast are more prone to obesity, probably because later in the day they eat much more than usual.
Why You Should Eat a Healthy Breakfast – Breakfast helps to saturate the body with nutrients that are needed to start a hard day; – Due to breakfast, you can easily to lose weight and maintain a healthy weight; – A healthy breakfast improves mood – Protects against stress; – Regulates feelings of hunger during the day.
Best Morning Food
- Yogurt – Contains calcium, vitamin B, strengthens the digestive and immune system.
- Eggs – Contain a sufficient amount of protein, are perfectly combined with oatmeal – a source of carbohydrates.
- Porridge – Porridge is very useful because of the content of vitamins, especially B group, minerals (magnesium, potassium, iron, phosphorus), and the number of carbohydrates, proteins and fats it is superior to other cereals.
- Cottage cheese it is proteins, essential amino acids, vitamins, calcium and phosphorus. It is well absorbed by the body.
- Cheese – the source of calcium and protein. Provides energy and improves mood.
- Lean meat, if you are accustomed to eat meat for breakfast, choose lean meats such as chicken or turkey. Sandwich with tuna or salmon and a thin layer of mayonnaise is an excellent source of omega-3 essential fatty acids.
- Fruits are sources of carbohydrates, vitamins, minerals, trace elements. Try to eat fruits at least three times a day, starting with breakfast.
20 Best diet tips for slimming
1. Eat more frequently but less. Eat at least 5 times a day.
2. Eat more fruits. This facilitates the process of weight loss.
3. Drink before the meal. Before meal drink 1 cup of tomato juice or mineral water. This way you can reduce your appetite and eat about 1 / 3 less than the normal portion.
4. Apples. Apples are the ideal food. They soothe the nerves, fills your stomach, improve digestion. One apple before a meal is enough.
5. Limit salt. Salt holds water in the body. Instead of salt, try to use spices. In addition, the salt is already contained in all products.
6. As much as possible go walking in the fresh air. Oxygen and sunlight activates metabolic processes in the body.
7. Avoid stress.
8. Do physical exercises, special emphasis on gymnastic exercises, which strengthen the muscles of the abdomen, waist and chest.
9. Add protein to each meal. This will help you feel more saturated long periods of time, and you will not overeat.
10. Eat as much fish, it has fewer calories than meat.
11. After eating, drinking tea with mint – it helps digestion.
12. Eat less bread and sweets.
13. Eat more dark chocolate, because it contains 11 percent less fat than milk chocolate.
14. Avoid sugar and white flour products, which are pure calories.