To lose weight, you must burn more calories than you take in. Your metabolism determines how many calories you burn each day. The higher your metabolism, the faster you will lose weight. People with faster metabolisms also have an easier time maintaining weight loss. While the speed of your metabolism is partly determined by genetics, certain methods of eating can help you speed it up naturally.
Step 1
Eat a moderate-sized breakfast as soon as you wake up. When you go to sleep, your metabolism drops due to a decrease in metabolic activity, heart rate and blood pressure. When you eat, your body recognizes that you are returning to active mode and increases your metabolism.
Step 2
Take in 10 to 15 g of protein during every meal and snack. Protein is the most thermic of the three macronutrients, meaning it takes the body more energy to digest protein than it does fat or carbohydrates, according to a research article published in the July 2002 issue of "Nutrition Reviews."
Step 3
Drink at least 64 oz. of ice cold water each day. The water will keep you hydrated, which is important in preventing metabolic slowdown. Your body uses more energy digesting very cold water than room temperature or warm water, according to a study published in the September 2006 issue of "The Journal of Clinical Endocrinology & Metabolism."
Step 4
Drink two to three glasses of green tea, spread evenly throughout the day. The catechins in green tea increase the amount of energy your body uses, boosting your metabolism, according to a study published in the February 2008 issue of "The Journal of Nutrition." Green tea also helps promote your body's use of stored fat.
Step 5
Make spicy foods -- such as green or red chili peppers -- a part of your meal whenever possible. Spicy foods can cause a temporary 23 percent increase in metabolism, according to a review published in the August 2006 issue of "Psychology & Behavior." This boost typically lasts for 30 minutes.
Step 6
Never eat below your basal metabolic rate, or BMR. BMR is the number of calories your body needs simply to keep all of your organ systems functioning. You can calculate your BMR by using the Harris Benedict equation or an online BMR calculator.
Step 7
Eat small meals every three hours. Eating frequently throughout the day helps keep your body's hormones steady, which maximizes the speed of your metabolism.
Things You'll Need
- Chili peppers
- Green tea
- Calculator
References
- "Obesity Research"; Long-Term Weight Loss and Breakfast in Subjects in the National Weight Control Registry; Holly R. Wyatt, et al.; October 2002
- "Nutrition Reviews"; High-protein Weight-loss Diets: Are They Safe and Do They Work? A Review of the Experimental and Epidemiologic Data; J. Eisenstein , et al.; July 2002
- Penn State University; Boosting Your Metabolism 101; Jillian Davis, November 2008
- "The Journal of Nutrition"; Green Tea Catechin Consumption Enhances Exercise-Induced Abdominal Fat Loss in Overweight and Obese Adults; Kevin C. Maki, et al.; February 2008
- "Psychology & Behavior"; Metabolic Effects of Spices, Teas, and Caffeine; Margriet Westerterp-Plantenga, et al.; August 2006
- "The Journal of Clinical Endocrinology & Metabolism"; Water-Induced Thermogenesis Reconsidered: The Effects of Osmolality and Water Temperature on Energy Expenditure after Drinking; Clive M. Brown, et al.; September 2006
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