The Elusive Metabolism Boost
Boosting the metabolism is the holy grail of weight watchers
everywhere, but how fast your body burns calories depends on several
factors. 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 get a boost. Read on
for 10 ways to rev up.
Build Muscle
Our bodies constantly burn calories, even when we'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. In addition, after a bout of
resistance training, muscles are activated all over your body,
increasing your average daily metabolic rate.
Kick Your Workout Up a Notch
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 increase in resting
metabolic rate than low- or moderate workouts. To get the benefits, try
a more intense class at the gym or include short bursts of jogging
during your regular walk.
Drink More Water
The 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. In addition, try
munching on fresh fruits and vegetables, which are full of fluid,
rather than pretzels or chips.
Have Your Drinks on the Rocks
Ice-cold beverages prompt the body to burn more calories during
digestion. Research suggests five or six glasses of water on the rocks
can use up an extra 10 calories a day. That might not sound like much,
but it adds up to a pound of weight loss per year -- without dieting.
You can get the same benefit by drinking iced tea or coffee, as long as
you forego the cream and sugar.
Eat More Often
Eating more really can help you lose weight -- eating more often, that
is. When you eat large meals with many hours in between, you train your
metabolism to slow down. 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 meal time.
Spice Up Your Meals
Spicy foods contain chemical compounds that kick the metabolism into
high gear. Eating a tablespoon of chopped red or green chili pepper can
temporarily boost your metabolic rate by 23 percent. Some studies
suggest the effect only lasts about half an hour, 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.
Eat More Protein
The body burns up to twice as many calories digesting protein as it
uses for fat or carbohydrates. Although you want to eat a balanced
diet, replacing some carbs with lean, protein-rich foods can jump-start
the metabolism at mealtime. Healthy sources of protein include lean
beef and pork, fish, white meat chicken, tofu, nuts, beans, eggs, and
low-fat dairy products.
Drink Black Coffee
If you're a coffee drinker, you probably enjoy the increased energy and
concentration that follows your morning ritual. Well, some of these
benefits are linked to a short-term increase in your metabolic rate. In
one study, the caffeine in two cups of coffee prompted a 145-pound
woman to burn 50 extra calories over the next four hours. Just be sure
to drink it black. If you add cream, sugar, or flavored syrups, you'll
take in far more calories than you burn.
Drink 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 hours. Research suggests drinking two to four cups of either tea
may push the body to burn an extra 50 calories each day. That adds up
to 5 pounds of weight loss in a year.
Avoid Crash Diets
Crash diets -- those involving eating fewer than 1,000 calories a day
-- are disastrous for anyone hoping to quicken their metabolism.
Although these diets may help you drop pounds (at the expense of good
nutrition), a high percentage of the loss comes from muscle. The lower
your muscle mass, the slower your metabolism. The final result is a
body that burns far fewer calories (and gains weight faster) than the
one you had before the diet.
Best Bets
The impact of different foods and drinks on the metabolism is small
compared to what you need for sustained weight loss. Your best bet for
creating a mean calorie-burning machine is to build muscle and stay
active. The more you move during the day, the more calories you burn.
And remember: working out in the morning has the benefit of revving up
your metabolism for hours.
Boosting the metabolism is the holy grail of weight watchers
everywhere, but how fast your body burns calories depends on several
factors. 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 get a boost. Read on
for 10 ways to rev up.
Build Muscle
Our bodies constantly burn calories, even when we'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. In addition, after a bout of
resistance training, muscles are activated all over your body,
increasing your average daily metabolic rate.
Kick Your Workout Up a Notch
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 increase in resting
metabolic rate than low- or moderate workouts. To get the benefits, try
a more intense class at the gym or include short bursts of jogging
during your regular walk.
Drink More Water
The 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. In addition, try
munching on fresh fruits and vegetables, which are full of fluid,
rather than pretzels or chips.
Have Your Drinks on the Rocks
Ice-cold beverages prompt the body to burn more calories during
digestion. Research suggests five or six glasses of water on the rocks
can use up an extra 10 calories a day. That might not sound like much,
but it adds up to a pound of weight loss per year -- without dieting.
You can get the same benefit by drinking iced tea or coffee, as long as
you forego the cream and sugar.
Eat More Often
Eating more really can help you lose weight -- eating more often, that
is. When you eat large meals with many hours in between, you train your
metabolism to slow down. 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 meal time.
Spice Up Your Meals
Spicy foods contain chemical compounds that kick the metabolism into
high gear. Eating a tablespoon of chopped red or green chili pepper can
temporarily boost your metabolic rate by 23 percent. Some studies
suggest the effect only lasts about half an hour, 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.
Eat More Protein
The body burns up to twice as many calories digesting protein as it
uses for fat or carbohydrates. Although you want to eat a balanced
diet, replacing some carbs with lean, protein-rich foods can jump-start
the metabolism at mealtime. Healthy sources of protein include lean
beef and pork, fish, white meat chicken, tofu, nuts, beans, eggs, and
low-fat dairy products.
Drink Black Coffee
If you're a coffee drinker, you probably enjoy the increased energy and
concentration that follows your morning ritual. Well, some of these
benefits are linked to a short-term increase in your metabolic rate. In
one study, the caffeine in two cups of coffee prompted a 145-pound
woman to burn 50 extra calories over the next four hours. Just be sure
to drink it black. If you add cream, sugar, or flavored syrups, you'll
take in far more calories than you burn.
Drink 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 hours. Research suggests drinking two to four cups of either tea
may push the body to burn an extra 50 calories each day. That adds up
to 5 pounds of weight loss in a year.
Avoid Crash Diets
Crash diets -- those involving eating fewer than 1,000 calories a day
-- are disastrous for anyone hoping to quicken their metabolism.
Although these diets may help you drop pounds (at the expense of good
nutrition), a high percentage of the loss comes from muscle. The lower
your muscle mass, the slower your metabolism. The final result is a
body that burns far fewer calories (and gains weight faster) than the
one you had before the diet.
Best Bets
The impact of different foods and drinks on the metabolism is small
compared to what you need for sustained weight loss. Your best bet for
creating a mean calorie-burning machine is to build muscle and stay
active. The more you move during the day, the more calories you burn.
And remember: working out in the morning has the benefit of revving up
your metabolism for hours.
