How to Increase Your Metabolism
15 Ways to Speed Up Your Metabolism
Provided by Women's Health
Here's a secret: slaving away inside your body -- right this minute -- is your very own personal trainer working tirelessly to help you burn calories and shed fat. It's called your metabolism, and it's the sum of everything your body does. Each time you eat, enzymes in your body's cells break down the food and turn it into energy that keeps your heart beating, your mind thinking, and your legs churning during a grueling workout. The faster your metabolism runs, the more calories you burn. The more you burn, the easier it is to drop pounds. And get this -- you can make your metabolism work harder, a lot harder, 24 hours a day.
To some degree, our bodies hum along at a preset speed determined by gender and genetics, but there's still plenty of wiggle room. "You have a huge amount of control over your metabolic rate," says John Berardi, Ph.D., C.S.C.S., author of The Metabolism Advantage. "You can't affect how many calories it takes to keep your heart beating, but you can burn an extra 500 to 600 calories a day by exercising properly and eating right." And by making a few changes to your routine.
To make those changes simpler, we enlisted the help of leading experts and came up with a round-the-clock, turn-up-the-burn plan complete with new moves that will throw your metabolism into overdrive.
Click through the photo gallery below to discover 15 ways to give your calorie burn a boost.
Click here for printable text-only version.
Speed Up Metabolism
1. When you roll out of bed
Eat (a good) breakfast Every. Single. Day.
If you don't, your body goes into starvation mode (it's paranoid like that), so your metabolism slows to a crawl to conserve energy, Berardi says. And the heartier your first meal is, the better. In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.
What should you be having? Morning munchies that are slow to digest and leave you feeling fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats, like this power breakfast, recommended by Berardi: an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil.
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Sip java
Sisterhood of the traveling spill-proof mugs, rejoice! A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing, says Robert Kenefick, Ph.D., a research physiologist at the U.S. Army Research Institute of Environmental Medicine. Honestly, could there be a more perfect beverage?
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Guzzle your water cold
Chase your morning joe with an ice-cold glass of H2O. Researchers at the University of Utah found that volunteers who drank eight to 12 eight-ounce glasses of water per day had higher metabolic rates than those who quaffed only four glasses. Your body may burn a few calories heating the cold water to your core temperature, says Madelyn Fernstrom, Ph.D., founder and director of the University of Pittsburgh Medical Center Weight Management Center. Though the extra calories you burn drinking a single glass doesn't amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.
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2. When you're at work
Pick protein for lunch
Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest, says Donald Layman, Ph.D., professor of nutrition at the University of Illinois. Aim for about 30 grams of protein -- the equivalent of about one cup of low-fat cottage cheese or a four-ounce boneless chicken breast-at each meal.
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Brew up some green tea
"It's the closest thing to a metabolism potion," says Tammy Lakatos Shames, R.D., author of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever. The brew contains a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. According to other studies, consuming two to four cups of green tea per day may torch an extra 50 calories. That translates into about five pounds per year. Not bad for a few bags of leaves, eh? For maximum effect, let your tea steep for three minutes and drink it while it's still hot.
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Undo damage with dairy
Hey, it happens. There are days when no salad on earth can possibly overcome the seductive power of French fries. But you can make up for it with a calcium-rich afternoon snack, like eight ounces of milk or six ounces of low-fat yogurt. Calcium helps your body metabolize fat more efficiently by increasing the rate at which it gets rid of fat as waste (yes, that kind), reports a study from the University of Copenhagen. Sorry, supplements don't have the same effect.
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3. When you go food shopping
Choose organic produce
You wouldn't fill your car engine with pesticides, right? Hell, no. Researchers in Canada found that dieters with the most organochlorides (chemicals found in pesticides) stored in their fat cells were the most susceptible to disruptions in mitochondrial activity and thyroid function. Translation: Their metabolism stalled. Can't afford a full organic swap? Go to foodnews.org/fulllist for the most (and the least) contaminated foods, then adjust your shopping list accordingly.
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Seek heat
It turns out capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body's production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chilies to add to salsas, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.
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Grab some metal
Women lose iron during their period every month. That can throw a wrench into your metabolic machine, because iron helps carry oxygen to your muscles. If your levels run low, muscles don't get enough O2, your energy tanks, and your metabolism sputters, Shames says. Stock up on iron-fortified cereals, beans, and dark leafy greens like spinach, bok choy, and broccoli.
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4. When you work out
Mix things up with intervals
You're always looking for a way to shorten your workout, right? Well, step up your intensity and you'll burn the same number of calories or more in less time. In one Australian study, female volunteers either rode a stationary bike for 40 minutes at a steady pace or for 20 minutes of intervals, alternating eight seconds of sprints and 12 seconds of easy pedaling. After 15 weeks, those who incorporated the sprints into their cardio workouts had lost three times as much body fat-including thigh and core flab-compared with those who exercised at a steady pace. Bursts of speed may stimulate a fat-burning response within the muscles, says lead researcher Ethlyn Gail Trapp, Ph.D. Whether you ride, run, or row, try ramping things up to rev your burn: Start by doing three eight-second all-out, can't-talk sprints with 12 seconds at an easy pace between each effort. Work your way up until you can do 10 sprints over 20 minutes.
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Cimarty 08:57:45 AM Jul 27 2009
there were no fat people in the c. camps in germany, so just eat less and you will get results.
Nmt1012 05:03:50 PM Jul 06 2009
Gee who would have thunk that exercise and eating healthy would help you lose weight!
slimsarah08 05:16:32 PM Jul 05 2009
I exercise in the morning on an empty stomach. Also the sweet potato is the best carb for fat loss. I also take the Acai Berry, 2 caps with my meals. I get the Buy 3 Get 1 FREE at http://www.Acai-eez.com
RMGrasso 06:10:52 AM Jul 01 2009
I have about 60 pounds that I would like to lose, however, I have found that I take losses in 5 pound increments. I thought that when I started dieting that by just cutting back I would lose at least 20 pounds. Well guess what...that didn't work. Not only do I have to zip up my mouth, I have to exercise to get somewhere. This is one of those cases that we are not all created equal and we have to find what type of diet works for us. I started something called HMR (Health Management Resourses). I use their shakes in the morning blended up with fruit like a pudding, I have a boxed meal with veggies added to it and I eat a leaner regular dinner. I've cut back on the carbs in this process and when I do have bread, it's the lite 50 calorie sliced bread. Well...it's working -15 since May 11. That's a big accomplishment for me since my weight plateaued off for the last 5 years. Also...I had a reacent hand surgery and I had to get medical clearance from my MD and he made me feel like
shekharpalash 04:48:20 AM Jun 25 2009
Healthy foods should meet the following criteriaâs * Are good source of fiber, vitamins, minerals and other nutrients. * Should be rich in phytonutrients and antioxidants like vitamins A and E and beta carotene. * May be able to reduce the risk of heart disease and the health conditions. * They should be low in calorie. * Should be readily available.Whole grains: The whole grains do not have their bran and germ removed by milling, making them better sources of fiber. High fiber diet makes the meal feel more filling and stay full for longer time. Include at least 3 servings daily. It lowers the risk of chronic disease like stroke, diabetes, heart disease, weight gain, asthma, colorectal cancer. Some of the whole grains are barley, brown rice, cracked wheat, millet, oatmeal, whole-wheat bread, pasta or crackers.Fruits like apple, apricot, avocado, banana, cherry, figs, mango, watermelon, orange, papaya, pear, pine apple, strawberry etc. Fruits are rich in vitamins, miner
SlimSarah09 03:13:03 PM Jun 24 2009
I have been using ACAI-eez, and I exercise in the morning on an empty stomach. I have already lost 16 pounds in seven weeks! You can get the Buy 3 get 1 free offer, only online at http://www.acai-eez.com/ I also highly recommend reading Body For Life By Bill Phillips (it's a New York Time's Best Seller) .
Carla7373 02:56:53 PM Jun 23 2009
Ahh... see? This is where people take things personally. If it doesn't apply to you, then don't assume it is aimed at you. Of course hereditary and medical conditions have their own category. Those are not simply "fixed" by eating healthy. So no my comments were meant for you. And I am in no way "skinny or with a great metabolism". I am overweight. I am working on losing the extra pounds I've put on over the years. My statement was for the people who write "I take fish oil everyday and haven't lost a pound" or "I take this and it's bull crap cause it doesn't work". That's who I was speaking to. I have many friends with thyroid problems, diabetes and such. I know how incredibly hard it is to live with that. I apologize if you assumed it was aimed at you.
moxkitten 01:44:17 PM Jun 23 2009
Dagnabit- Thanks for pointing out all the things that aren't obvious to the general population. As someone who has the unfortunate hereditary issues of underactive thyroid and insulin resistance, losing weight is a battle against my own body. For anyone who doesn't understand this: if I eat over 1200 calories a day, I start to gain weight. In order to lose weight, I have to go down to 800 to 900 calories. Since I was young, my diet has always been organic, natural, no junk food, no fast food, no sugar, a low amount of carbs, very little red meat, lots of green veggies. I am actually allergic to food additives, MSG, food colorings, artificial flavors, so I couldn't cheat on dieting if I wanted to. Processed and high-calorie foods don't fly with my system, so I'm a very healthy eater by habit and necessity. Despite all of my good eating habits I am still 50 lbs overweight. Sadly I still read through these articles, which are always things I know, things I already do, and although they wo
DagnabitOne 12:10:30 PM Jun 23 2009
Okay, to start out with, I know that a few of you making comments on this article have honestly had severe weight problems. However, the higher percentage of "I've never had a weight problemâ commenter, do not realize how lucky they are. Many of us who have had a weight problem throughout their lifetime have been diagnosed with problems with our metabolism, thyroid conditions, etc. In fact many of us eat very little compared to many of you on a day to day basis. Some of us have non weight related problems that make it impossible for us to do exercises as simple as walking. So, when you are up there on your soapbox, proclaiming how wonderful you are or your system is, just remember, you don't know all the answers. And you don't know what all your preaching about "how easy it is to be healthy" really depresses many of the people who can't be and will never be as "healthy" as you state you are.
