Wouldn’t it be nice to have a fast metabolism that helps you burn calories when you aren’t even exercising?
Your rest metabolism does just that, and there are a few ways you can make it faster. The faster your metabolism, the more calories you burn and the more weight you lose. A lot of the time, the food you eat has a significant impact on your metabolism. These diet tips from Country Living can help.
Many people enjoy eating, and they don’t stop when they are full. This means they are consuming extra calories that they don’t need, which can slow metabolism and cause weight gain. The article says:
“Eat just enough so you’re not hungry – a 150-calorie snack mid-morning and mid-afternoon between three meals (about 430 calories each) will keep your metabolism humming.”
Too many people skip breakfast and think that skipping it will help them lose weight. It can have the opposite effect. The body needs food in order for the metabolism to work and eating breakfast can give it the boost it needs. The article says:
“Eating breakfast jump-starts metabolism and keeps energy high all day. It’s no accident that women who skip this meal are four and a half 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 Some Caffeine
Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8 percent – about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12 percent, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.
Eat More Fiber
Studies find that women who eat the most fiber in foods gain the least weight over time. Aim for about 25 grams a day, the amount in about three servings each of fruits and vegetables.
Water helps your organs function properly. But water can also boost your metabolism and help you lose weight. In fact, drinking more water can raise resting metabolism by about 50 calories daily.
Eating organic foods is healthier and can also help you lose weight. Research hints that pesticides can trigger weight gain. Choose organic when buying fruits and vegetables, and be sure to wash all produce thoroughly.
According to the article, you should add a serving, like three ounces of lean meat, two tablespoons of nuts, or eight ounces of low-fat yogurt, to every meal and snack. Research shows protein can up post-meal calorie burn by as much as 35 percent.
The Right Nutrients
Tammy Lakatos, RD, co-author of “Fire Up Your Metabolism,” said:
“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 Plenty of Vitamin D
Researchers estimate that less than 5 percent of Americans over age 50 take in enough vitamin D through their diet. Get 90 percent of your recommended daily value (400 IU) in a three-and-a-half ounce serving of salmon. Other good sources include tuna, shrimp, tofu, fortified milk and cereal, and eggs.
Drink Less Alcohol
Alcohol isn’t good for your waistline. Research shows the equivalent of about two martinis can reduce your body’s fat-burning ability by up to 73 percent. It’s just not worth it to drink alcohol if you are trying to lose weight.
Get the Right Amount of Calcium
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A lot of people don’t consume enough calcium, and this can affect their metabolism. The article says:
“There’s some evidence that calcium deficiency, which is common in many women, may slow metabolism.”
Dieting is a lot more complicated than most people realize, and the types of food you put in your body are just as important as the amount you eat. If you want to increase the rate of your metabolism, keep these tips in mind.
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Source: Country Living