Increase Your Metabolism

Boost Fat Burn

Provided by Prevention

To really make your metabolism soar, combine exercise with the High-Metabolism Diet, developed by Dan Benardot, PhD, RD, an associate professor of nutrition and kinesiology at Georgia State University, and Tammy Lakatos, RD, coauthor of 'Fire Up Your Metabolism'. Start today and you'll sleep better, have more energy, feel firmer, and notice your clothes are looser in as little as 2 weeks. Here's how:

Eat Enough

You need to cut calories to lose weight. But going too low delivers a double whammy to your metabolism. When you eat less than you need for basic biological function (about 1,200 calories for most women), your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy, says Dan Benardot. "Eat just enough so you're not hungry--a 150-calorie snack midmorning and midafternoon between three meals (about 430 calories each) will keep your metabolism humming."



Rev Up In The Morning

Eating breakfast jump-starts metabolism and keeps energy high all day. It's no accident that women who skip this meal are 4 1/2 times as likely to be obese. If nothing else, grab a yogurt. Or try oatmeal made with fat-free milk and topped with nuts for an essential protein boost.


Drink Coffee or Tea

Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8--about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.


Fight Fat With Fiber

Research shows that some fiber can rev your fat burn by as much as 30. Studies find that women who eat the most fiber gain the least weight over time. Aim for about 25 g a day--the amount in about three servings each of fruits and vegetables.



Buy The Big Bottle

German researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily--enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature.


Go Organic

Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. Other research hints that pesticides can trigger weight gain. Always choose organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, and pears; non-organic versions tend to have the highest levels of pesticides.


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Always Include Protein

Your body needs protein to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Research shows protein can up postmeal calorie burn by as much as 35.


Eat Iron-Rich Foods

It's essential for carrying the oxygen your muscles need to burn fat, says Tammy Lakatos, RD, co-creator of the diet. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources.



Get More D

This vitamin is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 4 of Americans over age 50 take in enough through their diet. Get 90 of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs.