Dieting is a science and is complicated. However, while the science behind speeding up your metabolism may be complicated, the actual process of burning more calories can be simple. Fortunately, you can integrate a number of healthy tips into your daily routine to speed up your metabolism.
Eat a Healthy Breakfast
Without fail, eat a healthy breakfast every day to kick start your metabolism. Without breakfast, your metabolism slows down to conserve energy. In fact, according to the Jan. 17, 2003 issue of the "American Journal of Epidemiology," data from the Seasonal Variation of Blood Cholesterol Study showed that the rise in obesity rates can be associated with skipping breakfast.
Exercise
Exercise helps control weight by increasing your metabolism during and after a workout, according to the President's Council on Physical Fitness and Sports. Physical activity increases your energy output, using stored calories for fuel while you're working out. How much exercise you need to lose weight entirely depends on how much you eat and how many calories you burn. Aerobic exercises burn body fat, so this is the best way to speed up your metabolism and lose weight.
Drink Caffeine
According to an article in the April 26, 2010 release of the journal "Physiology & Behavior," one tool for managing your weight and increasing your metabolism is caffeine. Caffeine stimulates your central nervous system by increasing your breathing and heart rate, causing the caffeine, particularly in green tea, to produce significant effects on metabolic targets, including thermogenesis and fat oxidation, according to the article.
Drink Cold Water
According to Women's Health website, drinking ice cold water helps speed up your metabolism. This may be because your body burns extra calories heating the ice cold water to your body's core temperature. Although this won't amount to much, making it a part of your regular morning routine could add up to pounds lost with zero effort over the long haul.
Eat Dairy
Calcium helps the body to metabolize fat more proficiently, increasing the rate that it gets rid of fat through bowel movements. Healthy calcium-rich snacks include low-fat yogurt, milk or cheese.
Protein
Protein builds and maintains muscle mass, which burns more calories than fat. According to the Women's Health website, you should try to get 30 grams (g) protein at breakfast, lunch and dinner. Thirty grams of protein equals 1 cup of low-fat cottage cheese or one 4-oz. chicken breast.
Omega Fish Oil
According to a May 2007 article in the "American Journal of Clinical Nutrition," when you combine exercise with fish oil supplements, it speeds up your metabolism by increasing the activity of your fat-burning enzymes. The study found that exercise and taking the fish oil supplements should be used together to improve body composition and increase your metabolism.
References
- Women's Health
- "American Journal of Epidemiology;" Association Between Eating Patterns and Obesity in a Free-Living U.S. Adult Population; 2003
- "American Journal of Clinical Nutrition;" Combining Fish Oil Supplements with Regular Aerobic Exercise; May 2007
- "Physiology & Behavior;" Green Tea Catechins, Caffeine and Body Weight Regulation; April 2010
- Women's Health
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