Metabolism is the physical and chemical processes within cells that convert food into energy that the body can use. In addition, the metabolism also entails how efficiently the body uses that energy for fuel. Elevating the metabolism burns calories and enhances fat loss. Simple additions to your diet and training regimen can keep your metabolism humming.
Drink Water
Drinking adequate amounts of water is crucial for overall health. A study published in the September 2000 issue of "Journal of Clinical Endocrinology and Metabolism," reported that drinking a half of liter of water caused a boost subjects' metabolic rate by 30 percent that began within 10 minutes and lasted for 30 to 40 minutes.
Perform Resistance Training
In a study published in the March 2000 issue of the "International Journal of Sports Nutrition and Exercise Metabolism," researchers had subjects perform intense resistance exercise and then sampled their post-exercise oxygen consumption. They reported subjects post-exercise oxygen consumption was elevated for the entire three hour recovery period. Scientists cited that subjects boosted their post-workout metabolic rate because of an increase in post-exercise oxygen consumption. The body burns calories taking in oxygen, and because it requires more calories post-exercise to recover and return to its normal state, more calories are burned.
Eat Grapefruit
Research suggests that eating grapefruit, which is packed with fiber and vitamin C, can help you get lean. In the May 2010 issue of the "American Journal of Physiology-Endocrinology and Metabolism," scientists found that grapefruit is rich in nootkatone, a compound that activates a protein that increases energy expenditure.
Green Tea
Drinking green tea not only supplies heart-protecting antioxidants, but it also supports the metabolism. A study published in the December 1999 issue of the "American Journal of Clinical Nutrition," subjects consuming green tea extract elevated their energy expenditure and fat oxidation for 24 hours.
Fish Oil
In a study published in the May 2003 issue of "Medicine & Science in Sports & Exercise," subjects ingesting fish oil composed of one point eight grams of eicosapentaenoic acid (EPA) and one point two grams of docosahexaenoic acid (DHA) increased their resting metabolic rate. Consider adding fish oil to your current supplement regimen.
Eat Chile Peppers
Capsaicin, the main ingredient found in hot peppers and sauces, has been shown to ignite calorie burning. (reference 6) The April 2010 issue of the "Journal of Proteome Research" reported that consuming capsaicin increases calorie burning proteins and fat metabolism. (reference 6)
High Calcium Diet
According to the April 2010 issue of "Obesity Research," subjects following a high-calcium diet lost more weight than ones consuming a low-calcium diet. Calcium-rich foods include broccoli and milk
References
- Journal of Clinical Endocrinology and Metabolism: Water Induce Thermogenesis
- International Journal of Sports Nutrition and Exercise Metabolism: Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women
- American Journal of Physiology-Endocrinology and Metabolism: Nootkatone, a characteristic constituent of grapefruit, stimulates energy metabolism and prevents diet-induced obesity by activating AMPK
- American Journal of Clinical Nutrition: Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans
- Medicine& Science in Sports & Exercise: Effects of Varying Doses of Fish Oil Supplementation on Resting Metabolic Rate and Body Composition
Member Comments
stevesancarlos July 27
Broccoli--yay.
Milk--nay.