Metabolism, or the rate by which the body burns calories, often slows as we age due to a loss of muscle mass and a decrease in physical activity. Research indicates that tweaking your dietary, exercise and supplementation program can help boost the metabolism and enhance fat loss. Consult your health care provider before taking any supplements.
Resistance Exercise
Lifting weights might increase the metabolism, according to a study conducted by researchers from Colorado State University. They investigated the impact of resistance exercise on resting metabolic rate and resting fat oxidation, or fat burning, in young women. Scientists reported in the March 2000 issue of the "International Journal of Sports Nutrition and Exercise Metabolism," that young women performing resistance exercise experienced an increase in metabolic rate and fat oxidation post exercise.
High Intensity Aerobic Interval Training
Researchers from the University of Guelph studied the effects of aerobic interval training, a form of cardio that alternates between high- and low-intensity exercise, on fat and carbohydrate oxidation in untrained active individuals. They reported in the December 2008 issue of "Applied Physiology, Nutrition, and Metabolism" that subjects performing high-intensity aerobic interval training three days a week for six weeks experienced a significant increase in whole body fat oxidation.
Green Tea Extract
Taking green tea extract may boost the metabolism, according to a study conducted by University of Geneva scientists. On three different occasions, participants consumed one of the following: green tea extract, caffeine or a placebo. Researchers discovered that the green tea extract group experienced a significant increase in 24-hour energy expenditure and fat oxidation compared to the other treatment groups. Their findings were published in the December 1999 issue of the "American Journal of Clinical Nutrition."
Water
Scientists from Humboldt University in Germany and McMaster University in Canada explored the effects of water intake on metabolism in healthy normal weight adults. They discovered that drinking 500 ml of water increased subjects' metabolic rate by 30 percent, according to findings reported in the September 2000 issue of the "Journal of Clinical Endocrinology & Metabolism."
References
- "International Journal of Sports Nutrition and Exercise Metabolism"; Effect of Acute Resistance Exercise on Postexercise Oxygen Consumption and Resting Metabolic Rate in Young Women; K.L. Osterberg and C.L. Melby; March 2000
- "Applied Physiology, Nutrition, and Metabolism"; High Intensity Aerobic Interval Training Increases Fat and Carbohydrate Metabolism Capacities in Human Skeletal Muscle; C.G. Perry et al.; December 2008
- "American Journal of Clinical Nutrition"; Efficacy of a Green Tea Extract Rich in Catechin Polyphenols and Caffeine in Increasinn 24-h Energgy Expenditure and Fat Oxidation in Humans; A.G. Dulloo et al.; December 1999
- "Journal of Clinical Endocrinology & Metabolism"; Water-Induced Thermogenesis; M. Boschmann et al.; September 2000
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