Increase Your Metabolism
High Metabolism Diet
Provided by PreventionTo really make your metabolism soar, combine exercise with the High-Metabolism Diet, developed by Dan Benardot, PhD, RD, an associate professor of nutrition and kinesiology at Georgia State University, and Tammy Lakatos, RD, coauthor of 'Fire Up Your Metabolism'. Start today and you'll sleep better, have more energy, feel firmer, and notice your clothes are looser in as little as 2 weeks. Here's how:
Eat Enough
You need to cut calories to lose weight. But going too low delivers a double whammy to your metabolism. When you eat less than you need for basic biological function (about 1,200 calories for most women), your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy, says Dan Benardot. "Eat just enough so you're not hungry--a 150-calorie snack midmorning and midafternoon between three meals (about 430 calories each) will keep your metabolism humming."
Rev Up In The Morning
Eating breakfast jump-starts metabolism and keeps energy high all day. It's no accident that women who skip this meal are 4 1/2 times as likely to be obese. If nothing else, grab a yogurt. Or try oatmeal made with fat-free milk and topped with nuts for an essential protein boost.
Drink Coffee or Tea
Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8%--about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.
Fight Fat With Fiber
Research shows that some fiber can rev your fat burn by as much as 30%. Studies find that women who eat the most fiber gain the least weight over time. Aim for about 25 g a day--the amount in about three servings each of fruits and vegetables.
Buy The Big Bottle
German researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily--enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature.
Go Organic
Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. Other research hints that pesticides can trigger weight gain. Always choose organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, and pears; non-organic versions tend to have the highest levels of pesticides.
Always Include Protein
Your body needs protein to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Research shows protein can up postmeal calorie burn by as much as 35%.
Eat Iron-Rich Foods
It's essential for carrying the oxygen your muscles need to burn fat, says Tammy Lakatos, RD, cocreator of the diet. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources.
Get More D
This vitamin is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 4% of Americans over age 50 take in enough through their diet. Get 90% of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs.
Watch Jillian Michaels
Celeb trainer Jillian Michaels will help make this the year you lose the weight for good. Watch her videos for solid diet advice and simple fitness routines.
Get Our Low-Cal Cookbook
Fuel your weight loss with healthy recipes from our own cookbook. These easy-to-make meals are satisfying and diet-friendly.
Recent Comments
LDY HARLY 02:44:22 AM May 13 2008
Hot water is better than cold water. When you drink something hot, it moves you like a laxative. Remember weight loss comes with bowl cleansing. Less food, Fasting was use in our ancester's days. we have plenty on the market to help but the best yet is eat more fruits and veggies and drive warm to hot beverage. Some people drink hot teas with there meals. MUST BE SOMETHING TO IT.
Mendeztorresfam 01:45:10 AM May 13 2008
DOESN'T ANYBODY HAVE ANYTHING GOOD TO SAY?
SOME PEOPLE ARE JUST JERKS BECAUSE THEY CAN'T LOSE WEIGHT SO THEY BLAME EVERYONE ELSE WHEN ITS REALLY THERE FAULT. DUH!
DarwVea8 01:30:01 AM May 13 2008
spell check would help get your point across TonWilliam2
Bdrillbit 11:20:32 PM May 12 2008
Well Ill be dammed! Just go out and buy 2 sizes bigger clothes. Then you will look like you lost weight .Then if you do loose weight ( not bloody likely ) you can wear your same old crap and people will never know
Motherof3dj 10:12:53 PM May 12 2008
FACT: THE MILITARY SUGGEST YOU DRINK COLD WATER AFTER A WORK OUT.... IT SEEMS TO GET YOUR BODY TEMP BACK TO NORMAL ALONG WITH PROPER BREATHING..... SO COLD WATER IS GREAT AFTER A BURNING WORK OUT, RUNNING, ECT......
MYTH: DON'T THINK YOU WILL LOSE WEIGHT....HOWEVER INCHES YOU WILL....
FACT: EVERYBODY HAS DIFFERNT BODIES THAT REQIURE DIFFERENT IN TAKES OF WATER.... TO MUCH WATER IS JUST AS BAD AS NOOOO WATER!!!!
PLEASE CHECK WITH YOUR DOCTORS TO SEE WHAT'S RIGHT FOR YOU ACCORDING TO YOUR AGE, HEIGHT, ECT.... THIS IS VERY IMPORTANT.....
TonWilliam2 09:59:30 PM May 12 2008
HELLO WATER DO NOT MAKE U LOSS WEIGHT IF U DRINK TOO MUCH IT CAN MAKKE U GAIN WEIGHT I LOSS WEIGHT WITH OUT ANY WATER I HAVE WATER TIME FROM TIME I USE TO WEIGHT 285 IN WEIGHT WISE TAHT WAS IN JULY ANT I WENT TO 144 IN NOVMBER AND NO MUCH OF WATER SO THATS NOT TURE THANKS.
Motherof3dj 09:53:43 PM May 12 2008
if you all want to lose serious weight the first thing you need to do is believe in yourself and know that you really want this more than anything...like winning the lottery, or finding a cure for some diease, or finishing school...you catch my drift???......YOUR MAIN CONCERN IS TO "GET VIOLENT" WITH YOURSELF.....PUSH UNTIL YOU REACH YOUR GOAL........DON'T LET YOUR MIND OR ANYBODY TELL YOU THAT YOU CAN'T..... ALL THE PROBLEM IS....IS A MIND THING.....MIND OVER WHAT REALLY MATTERS MOST TO ALL OF US......AND THAT'S THE BOTTOM LINE!!!
