Metabolism Boosters: 13 Easy Ways To Increase Metabolism Without Diet Pills.
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Many foods increase metabolism, and that’s great news. Why? Because you can eat delicious foods AND boost your metabolism at the same time!
Your metabolism is the process by which your body breaks down food into energy or stores it as fat. A faster metabolism will burn more calories and store less fat. Our metabolism slows down as we age, but it does not have to.
The following foods increase metabolism by raising your body temperature. The scientific name for this is “thermogenic” (”therm” means heat, and “-genic” means to create). Some studies show that these foods triple your body’s ability to burn calories for fuel instead of storing them for fat! That’s pretty impressive.
While diet pills offer to increase our metabolism, they are often not safe. Below are 13 things you can do to increase metabolism without pills…
1. Eat Breakfast.
A healthy breakfast is important. Breakfast fuels your body and mind allowing you to be productive. If you skip breakfast your body goes into starvation mode, conserving energy and burning as few calories as possible.
Here are the most well-known foods that increase metabolism:
• Cayenne Pepper. This spicy pepper is used in many Mexican dishes, but you can incorporate it into just about any recipe. Its most common form is a powder.
This is a survival response for the times when food is less plenitful. Early nomadic man could go days without food and the body developed a way to store fat and break it down slowly.
2. Eat Small Meals More Frequently.
Eat four to six small meals (or healthy snacks) a day.
It’s probably most obvious with cayenne pepper that spicy foods increase metabolism by raising your body temperature. So here’s a tip: just use a pinch to achieve its metabolism-boosting benefit, and to ensure that you don’t make your recipe TOO spicy! I use a pinch in my deviled eggs, add it to salsa, and I’ve even made a spicy chocolate sauce for duck that uses cayenne pepper. Get creative, and you’ll find that this spice adds nice “heat” to many recipes.
Your body burns calories digesting food, some foods like celery have “negative calories” because they take more calories to digest than they contain. Small meals will keep you satiated, stop hunger signals and overeating. Your body won’t go into starvation mode when you eat frequent meals and will burn more calories.
3. Body Movin.
Regular physical activity should be a part of any healthy lifestyle. Even if you have a weekly exercise program, your body’s metabolism will slow down if you are sitting at a desk all day.
• Ginger. Ginger provides another way that spicy foods increase metabolism. It is used in a lot of Asian recipes, but I use it in most of my baking recipes, as well as smoothies and fruit recipes. It adds a nice zing to many recipes.
Get moving, take the stairs, bike or walk to work, go for a lunchtime walk.
4. Strength Training.
Lift weights or take up resistance training 2 to 4 times per week. Your resting metabolic rate will increase for a few hours after strength training.
You can use ginger in its fresh (root) form or in powder form. You can find the fresh root in the produce section of your grocery store. Always peel it before you use it. Just break off a 1 to 2-inch piece, and use a paring knife or peeler to remove the skin. Then you can either grate it or slice it. If you grate it, try adding it to smoothies or salad dressings.
Muscle also uses more calories at rest than fat, replace 10 pounds of fat with 10 pounds of muscle and you could burn an extra 100 calories a day. This may not sound like much but that’s 10 pounds a year that doesn’t end up on your love handles.
5. Include Protein In Your Diet.
The body burns more calories digesting protein than sugar or carbohydrates. Protein also helps build fuel burning muscle.
• Cinnamon. This spice can be used in just about anything sweet, but it also adds an exotic flavor to savory recipes.
Ever feel like a meal wasn’t complete without some meat? It’s more than just the taste. Meat or any protein such as beans or dairy make your body send the “I’m stuffed” signal.
6. Vitamins and Minerals.
Recent studies have shown that cinnamon helps to control insulin levels, which directly affects whether your body stores or burns fat.
Each cell in your body burns food energy to maintain your bodily processes. The chemical processes that convert food to energy require vitamins and minerals. Keep this chemical process working efficiently by eating nutrient rich fruits and vegetables.
You can be quite creative with this spice, and you’ll find that you’re adding it to everything! Try putting about 1/2 a teaspoon in your coffee grounds before you brew the coffee. Sprinkle it over ice cream, or over your toast. I create a mix of cinnamon and stevia powder and use that for my toast and lots of other sweet treats.
It’s not a bad idea to take a daily multivitamin either.
7. Drink Water (Especially Cold Water).
Drinking water will increase metabolism. Drinking cold water will make your body burn calories to raise your body temperature. If you drink between 6 and 8 glasses of water a day you could burn another 10 pounds a year.
• Foods that Increase Metabolism by Detoxing. There are also other foods that increase metabolism by cleansing toxins from your body. A detox diet will accomplish this very well. In a detox diet, you will eat primarily vegetables, plus certain fruits and herbs that encourage the elimination of toxins.
8. Got Milk?
Researchers at Purdue University found that women who drink more milk tend to burn more calories. Turns out that calcium decreases parathyroid hormone which in turn increases fat burning. Stick to low fat milk.
9. Go Nuts!
By cleansing your body of toxins, you allow your natural metabolism to return to its proper level.
Some research has suggested small amount of peanuts or almonds or any other high calorie, high fat nut on a regular basis could increase your resting metabolic rate by 10%.
Most detox programs last for several weeks (some even longer!), which makes it difficult to stick with the program that long. The ideal length for a detox is about a week. Most people can stick with a restricted diet for that long… [read more]
10. Drink Green Tea or Oolong Tea.
A study conducted by the University of Geneva in Switzerland found that men who took green tea extract burned more calories than those who did not. Similar results have been found for oolong tea.
Sleep well, live well. According to studies, people who just have 4 hours of sleep at night have slower metabolism than those who have 8-hour sleep. Moreover, the former resort to overeating since they feel like eating would cover up the lack of sleep. You must have enough sleep for you to feel revived after every “wake up”.
11. Spice It Up.
Spicy foods increase metabolism. The compound capsaicin is what makes chili peppers spicy. Capsaicin will raise your body temperature requiring your metabolism to increase to cool you off. A nice side effect of eating spicy foods is that they reduce your hunger so you eat less.
12. Reduce Stress.
Sweat out a little in the evenings. There is recent research that tells us that our metabolism tends to slow down during late in the afternoon or at the end of the day. So, in order for you to burn more calories, it is wise to do some evening walks and other exercise forms that would allow you to sweat it out and burn calories.
Stress causes the body to release the hormone cortisol, which helps to break down protein into glucose. Your body then turns this excess glucose into fat and stores it in you stomach. Cortisol competes with dehydroepiandrosterone which is required for a healthy metabolism. Cortisol also reduces hormones necessary for muscle production and libido.
13. Avoid Sleep Deprivation.
Skipping meals is skipping life. A drastic change for your body is not good. Never dwell on the idea that missing a meal would make your waistline look well-carved. Always bear in mind comes from deep within. You will never conceal the fact someday that you are living an unhealthy life. Whenever you do a sudden stop in eating, your body would react to it in such a way that it will slow down its metabolic rate.
Chronic sleep deprivation reduces the ability of otherwise healthy individuals to perform metabolic functions such as breaking down carbohydrates or producing hormones. University of Chicago researchers found that reducing from the standard eight down to four hours of sleep each night created effects that resembled the effects of advanced age or the early stages of diabetes. This happened in less than a week
Source: hellosmarty.com
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