1. EAT ENOUGH
You must cut calories to lose weight. But going too low gives a double blow to your metabolism. When you eat less than necessary for the basic biological function (about 1200 calories for most women), your body slows down your metabolism. Dan Benardot, PhD, RD, an associate professor of nutrition and kinesiology at the University of Georgia State, also comments on the discovery of valuable muscle tissue and burning calories. "Eat just enough to not be hungry – a snack of 150 calories in the middle of the morning and in the middle of the afternoon between three meals (about 430 calories each) will keep your metabolism buzzing."
2. REV UP IN THE MORNING
Eating breakfast speeds up metabolism and keeps you energized all day long. It is not by chance that women who skip this meal are 4 and a half times more likely to be obese. If nothing else, take a yogurt. Or try oatmeal made with non-fat milk and topped with nuts for a boost of essential protein. (For more luncheon ideas, see Energy Breakfasts for Energy.)
3. COFFEE OR TEA BEVERAGES
Caffeine is a stimulant of the central nervous system, so that your daily java shakes can boost your metabolism by 5 to 8%, or 98 to 174 calories a day. A cup of tea infused can increase your metabolism by 12%, according to a Japanese study. Researchers believe that antioxidant catechins in tea provide the boost.
4. FIGHT AGAINST GREASE WITH FIBER
Research shows that some fibers can increase your fat up to 30%. Studies have shown that women who eat the most fiber in food gain the least weight over time. Aim for about 25 grams per day, or about three servings of fruits and vegetables.
5. BUY BIG BOTTLE
German researchers have found that drinking 6 cups of cold water a day (ie 48 ounces) can increase resting metabolism by about 50 calories a day, enough to lose 5 pounds in one year. The increase can come from the work required to heat the water to body temperature.
6. EAT MORE ORGANIC FOOD
Canadian researchers report that people with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater decline in their metabolism at the same time. following the weight loss. engraving process. Other research suggests that pesticides can trigger weight gain. Always choose organic when buying peaches, apples, peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes and pears; non-organic versions tend to have the highest levels of pesticides.
7. ALWAYS INCLUDE A PROTEIN
Your body needs protein to maintain lean muscle mass. Add a serving, such as 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low fat yogurt, with each meal and snack. Research shows that protein can increase caloric intake after meals by 35%.
8. EAT RICH FOOD IN IRON
It is essential to carry the oxygen your muscles need to burn fat, says Tammy Lakatos, RD, co-author of Fire Up Your Metabolism . Until menopause, women lose iron every month because of menstruation. Unless you replenish your stores, you run the risk of low energy and a sagging metabolism. Seafood, lean meats, beans, fortified cereals and spinach are excellent sources.
9. GET MORE VITAMIN D
This vitamin is essential for the preservation of the muscle tissue that drives the metabolism. Unfortunately, researchers estimate that a meager 4% of Americans over the age of 50 consume enough vitamin D through their diet. Earn 90% of your recommended daily value (400 IU) in a 3.5 ounce salmon portion. Other good sources: tuna, shrimp, tofu, fortified milk and cereals and eggs.
10. JUMP THE SECOND COCKTAIL
When you drink, you burn less fat, and more slowly than usual, because alcohol is used as fuel instead. Reversing the equivalent of about two martinis can reduce up to 73% your body's ability to burn fat.
11. MILK DRINK
"There is evidence that calcium deficiency, which is common in many women, can slow down metabolism," says Lakatos. Research shows that calcium intake through dairy products such as fat-free milk and low-fat yogurt can also reduce the absorption of fat by other foods.
What to eat, when on the high-metabolism diet
|A DAY SAMPLE|
|7 AM||Start your day with yogurt and fruits for breakfast.|
|10:00||Your morning java is full of antioxidants.|
|12:00||A salad at lunch gives you a good dose of fiber.|
|2 PM||Drink a big glass of water. You need at least 6 cups a day|
|4 PM||Organic grapes are a great snack.|
|7 PM||Lobster or chicken pouches in protein for dinner|
|10 PM||Milk makes a good body. Have a drink before you go to bed|
|11 PM||Sweet dreams!|
Small Tip: Metabolic Booster 1 Minute
The Easiest 350 Calories to Burn: Exercise is obviously important, but a regular daily activity known as "NEAT" ( nonexercise activity thermogenesis ) is also essential for a healthy metabolism. Small movements like stretching the legs, taking the stairs, even standing up to talk on the phone can add up to 350 more calories a day.
Try this exercise to boost your metabolism by working almost every muscle in your body. body: