If you want to create a leaner physique, arm yourself with knowledge on how to speed up your metabolism. Metabolism is the process of converting calories from food into fuel. Speeding up the metabolic process is the key to shedding pounds and getting in shape.
Eat Healthy Snacks
Snacking, if done right, can give your metabolism a boost. When you cut too many calories from your diet, your body senses famine and will eventually go into a "preservation" mode, where it holds on to fat and your metabolism slows. Instead, eat small portions of metabolism boosters such as carrots, nuts, grapes and melons.
Drink Caffeine
Caffeine stimulates your central nervous system, digestive tract and your metabolism. Like any other drug, moderation must be used.
Get Your Vitamins
When your body is deficient in a certain vitamin, it can lead to a slower metabolism. B vitamins have the power to boost your energy, and thus your metabolism.
Eat More Often
As a dieter, eating is good. Remember, every time you eat, your metabolism kicks in. The key is to eat healthy food several times a day. Doing so every two to three hours will ignite your metabolism and your body will absorb more of the nutrients in your food.
Eat More Lean Protein
According to a study published by the "American Journal of Clinical Nutrition," when people ate more protein and cut down on fat, they reduced their calorie intake by 441 calories per day. Eating protein increases the effect of leptin, a hormone that helps the body feel full. Healthy protein metabolism boosters include baked fish, skinless baked chicken, eggs, beans, low-fat dairy products, lean pork, tofu and nuts.
Eat Bulkier Foods
Bulkier foods, such as broccoli, asparagus, melons, apples and potatoes, have a high water content, which will promote a feeling of fullness. The nutrients your body receives from these foods will also keep your metabolism burning.
Add Some Spice To Your Life
Capsaicin---a molecule found in spicy foods such as peppers---has been shown to decrease cholesterol absorption and increase enzymes that help metabolize fat. Some studies suggest that capsaicin can help boost your metabolism by as much as 50 percent for three hours after ingestion, according to the book "365 Ways to Boost Your Metabolism."
Increase Fiber Consumption
A diet high in fiber will fill you up so that you're less likely to eat unhealthy foods that slow down your metabolism. Good sources of fibrous foods are apples, green leafy vegetables, nuts and oatmeal.
Drink Water
Water makes up 45 to 70 percent of a person's body weight. The average adult needs 8 to 12 cups of water each day just to maintain good health and proper body function, which contributes to a strong metabolism.
Manage Fat Intake
Unsaturated fats---consumed in moderation---can boost metabolism. Unsaturated fats, which include omega-3 fatty acids found in fish and omega-6 fatty acids found in cereal grains, will help lower your LDL cholesterol levels and decrease your risk of heart disease.
Understand Your Body Type
There are three basic body types: ectomorph, endomorph and mesomorph. Each one processes food differently. Understanding your body type will help you to regulate your diet and keep your metabolism firing.
Exercise and Stay Active
If your body is not in motion, your metabolism will be inactive. If you have a sedentary job, take frequent walks and a recess break with some physical activity.
Strength and interval training are excellent ways to speed up the metabolism. Engage in speed play, such as interval sprints, boxing, basketball or another form of exercise where you are alternating intense and moderate exercise with limited or no rest. Clinical studies have shown when a high-intensity burst of exercise, such as a sprint, is performed, the body burns more sugar, but continues to burn fat and calories after the workout. This effect can last from 15 to 48 hours.
References
- "Essentials of Strength Training and Conditioning;" National Strength and Conditioning Association; 2000
- TeensHealth: Caffeine
- "American Journal of Clinical Nutrition;" Short-Term Effects of Different Amounts of Protein, Fats, and Carbohydrates on Satiety; C. Graaf, T. Hulshof, S. Westrate; 1992
- "365 Ways to Boost Your Metabolism;" Rachel LaFerriere, MS; 2010
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