Can You Make Your Metabolism Better?
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. Here are
10 of them.
Build
Muscle
Your body constantly
burns calories, even when you'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. After a session of
strength training, muscles are activated all over your body, raising 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 rise 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
Your 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. Also, snack on fresh fruits and
vegetables, which naturally contain water, rather than pretzels or chips.
Should
You Try 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.
Snack
Smart
Eating more often can
help you lose weight. 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 mealtime.
Spice
Up Your Meals
Spicy foods have natural
chemicals that can kick your metabolism into a higher gear. Cooking foods with
a tablespoon of chopped red or green chili pepper can boost your metabolic
rate. The effect is probably 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
Your body burns many more calories digesting protein than it
does eating fat or carbohydrates. As part of a balanced diet, replacing some
carbs with lean, protein-rich foods can boost metabolism at mealtime. Good
sources of protein include lean beef, turkey, fish, white meat chicken, tofu,
nuts, beans, eggs, and low-fat dairy products.
Sip
Some Black Coffee
If you're a coffee
drinker, you probably enjoy the energy and concentration perks. Taken in
moderation, one of coffee's benefits may be a short-term rise in your metabolic
rate. Caffeine can help you feel less tired and even increase your endurance
while you exercise.
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
of hours. Research suggests that drinking 2 to 4 cups of either tea may push
the body to burn 17% more calories during moderately intense exercise for a
short time.
Avoid
Crash Diets
Crash diets -- those
involving eating fewer than 1,200 (if you're a woman) or 1,800 (if you're a
man) calories a day -- are bad for anyone hoping to quicken their metabolism.
Although these diets may help you drop pounds, that comes at the expense of
good nutrition. Plus, it backfires, since you can lose muscle, which in turn
slows your metabolism. The final result is your body burns fewer calories and
gains weight faster than before the diet.
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