When trying to lose weight, we tend to fixate on the foods we aren’t supposed to eat. We salivate over cheesecake at the coffee shop, eyeball our partners’ pizza and dream about cheese, glorious cheese. Instead, shift the focus to the delicious and healthy foods that actually speed up metabolism, aiding in weight loss and preventing the storage of more fat. You might just get so hooked on green tea, yogurt, avocado and hot peppers that you find yourself cheating on your former favorites, not on your diet.
Ditch your strict eating regimen and give your metabolism a boost by eating. Yes, eating! Just by consuming certain drinks and foods, you can give your body a kick-start in calorie burning, and speed up that seemingly slow metabolism of yours. Here’s how…
What to Eat:
Almonds: Although high in calories (don’t overdo it), they contain fatty acids that raise your metabolism.
Apples and Pears: High fiber makes you burn more calories.
Beans: High protein + high fiber = more calories burned.
Broccoli: Calcium and vitamin C create a metabolism-rising duo.
Cinnamon: Add it to sugary drinks and foods to help your body better metabolize sweets.
Coffee: Caffeine gives your mind, body and metabolism a boost. Don’t exceed 2-3 cups a day.
Curry: Since it’s spicy, your body will work hard to metabolize it and give your calorie burning a boost.
Grapefruit: Lowers insulin levels and burns calories by breaking down the fiber.
Green Tea: EGCG speeds up your brain and nervous system, thus burning more calories.
Hot Peppers and Jalapenos: For hours after you eat them, these spicy peppers will speed up your heart rate and metabolism while burning calories.
Lean Turkey: Protein builds muscle and helps to burn calories since your body is working harder to process it.
Low-Fat Yogurt: Breaking down the high protein level burns calories and the probiotic cultures regulate digestion.
Oatmeal: Again high fiber means more calories are being burned while your body breaks it down.
Spinach: Speeds up your metabolism, plus it’s high in vitamin C, antioxidants and iron.
Unsweetened Soy Milk: Tons of calcium ups your metabolism.
Water: Your body’s metabolic rate will increase by 30 percent by drinking 17 ounces of water.
Now, unfortunately we don’t just want to gorge ourselves on these items. An efficient metabolism is all within the method…
How to Eat It:
Eat the recommended amount of calories (calculate it) for your body type and activity. Eating too few, in addition to exercising, causes your body to go into starvation mode which slows down your metabolism.
Nosh every 3-5 hours. This will help maintain a fast metabolism. Plus, you’ll never be overly hungry and risk overeating.
Eat smaller portions. Each time your digestive system starts to work, you burn calories.
Add lean protein to every meal (3 oz) or snack (1 oz). The protein builds muscle, tells your brain to stop eating, and increases your metabolism since your body is working harder to digest it.
Work out. Try strength training 3 times a week… it boosts your metabolism.
11 Scientifically Proven Ways to Boost Metabolism
Every time we eat or drink, we can thank our metabolism for converting all those calories into energy. Our size, gender, and age all factor into our metabolic rate, but there are also ways to independently control its speed. And the faster our metabolism, the more calories we burn off, making that Krispy Kreme breakfast no longer such a big deal. (OK, the donut probably still isn’t the best idea.) Here are 11 ways to keep that body burning:
Ice Water
1. Sleep! Almost nodding off in line at Starbucks isn’t the only downside of not catching enough zzz’s. Researchers have found a link between metabolism and sleep, and not getting enough of it may seriously slow metabolism.
2. Drink green tea. Not only does this superfood pack an antioxidant-punch, researchers have found it speeds metabolism as well . Plus, it’s naturally calorie-free, so there’s no reason not to enjoy a mug (or two).
3. Amp up workout intensity. Slow and steady may not always win the race. High Intensity Interval Training (HIIT), such as interval runs, are quick intense exercises that can jumpstart metabolism and keep us burning calories long after the workout is over. (Afterburn effect, anyone?) .
4. Don’t skip breakfast. It may be time to reconsider hitting snooze in favor of getting up to grab a quick bite before starting the day. Studies show the importance of quick-starting metabolism with breakfast . No AM appetite? Snack on something small, like a bowl of Greek yogurt.
5. Pump some iron. The weight room isn’t only to help bulk up or get lean. Lifting weights can also help speed resting metabolic rate, making those dumbbells our new best friends .
6. Gulp some H20. Forget converting it to wine— drinking enough water is a simple way to speed up digestion and burn calories . We may need more than those recommended eight glasses a day, too. Now if only wine could speed metabolism, too…
7. Spice things up. The next time a chicken breast is cooking up in the kitchen, add a dash of cayenne pepper. The heat from the pepper is thanks to capsaicin, which wont only add a fiery kick— it could help boost metabolism, too .
8. Squeeze in some cardio. Hop on the bike and clock in some miles— one study found that 45 minutes on the bike sped up metabolic rate for over 12 hours . Guess learning to ride a bike way back when was worth it!
9. Eat wisely. Who knew eating could actually help speed calorie burn? Certain foods like tuna and grapefruit have been shown to speed up metabolic rate . Packing in protein has also shown to boost metabolism, so pick some eggs over pancakes at the breakfast table for a morning metabolism boost .
10. Grab a cup o’ Joe. This caffeinated morning beverage is not only a savior when it comes to pushing through a midterm paper or work meeting. A cup of coffee (or the caffeine in it) is absorbed into the blood stream very quickly, speeding up heart rate and provide a metabolic boost that peaks at about three hours after drinking .
11. Laugh a lot! A little laughter may go a long way. Scientists have found that as little as 10 minutes of laughter per day (or roughly half an episode of SNL) can burn energy . Just another reason to stay smiling!
