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.
Try some 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
A lot of people are still
wondering about the benefits of spices especially pepper and some have
ignorantly concluded that spices have nothing to offer to human health. But the
truth remains, 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 digesting 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 come 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.
Booty Boot Camp
If you feel your "rear view" needs a
makeover, the right fitness routine can help give you a lift. Can you achieve
the "perfect" Brazilian beach butt seen on TV? That depends partly on
your body type and genes. But most everyone can shape up to look better in
jeans. These pictures show you one of the moves. You can achieve more with butt
kick, air cycling, squats, revers bridge dip etc.
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