Boosting metabolism is the holy grail of
weight watchers everywhere, but how fast your body burns calories depends on
several things. Some people inherit a speedy metabolism. Men tend to burn more
calories than women, even while resting. And for most people, metabolism slows
steadily after age 40. Although you can't control your age, gender, or
genetics, there are other ways to improve your metabolism. Here are 10 of them.
Build Muscle
Your body constantly burns calories, even
when you're doing nothing. This resting metabolic rate is much higher in people
with more muscle. Every pound of muscle uses about 6 calories a day just to
sustain itself, while each pound of fat burns only 2 calories daily. That small
difference can add up over time. After a session of strength training, muscles
are activated all over your body, raising your average daily metabolic rate.
Step Up Your Workout
Aerobic exercise may not build big muscles,
but it can rev up your metabolism in the hours after a workout. The key is to
push yourself. High-intensity exercise delivers a bigger, longer rise in
resting metabolic rate than low- or moderate-intensity workouts. To get the
benefits, try a more intense class at the gym or include short bursts of
jogging during your regular walk.
Fuel Up With Water
Your body needs water to process calories.
If you are even mildly dehydrated, your metabolism may slow down. In one study,
adults who drank eight or more glasses of water a day burned more calories than
those who drank four. To stay hydrated, drink a glass of water or other
unsweetened beverage before every meal and snack. Also, snack on fresh fruits
and vegetables, which naturally contain water, rather than pretzels or chips.
Should You Try Energy Drinks?
Some ingredients in energy drinks can give
your metabolism a boost. They're full of caffeine, which increases the amount
of energy your body uses. They sometimes have taurine, an amino acid. Taurine
can speed up your metabolism and may help burn fat. But using these drinks can
cause problems like high blood pressure, anxiety, and sleep issues for some
people. The American Academy of Pediatrics doesn’t recommend them for kids and
teens.
Snack Smart
Eating more often can help you lose weight.
When you eat large meals with many hours in between, your metabolism slows down
between meals. Having a small meal or snack every 3 to 4 hours keeps your
metabolism cranking, so you burn more calories over the course of a day.
Several studies have also shown that people who snack regularly eat less at
mealtime.
Spice Up Your Meals
Spicy foods have natural chemicals that can
kick your metabolism into a higher gear. Cooking foods with a tablespoon of
chopped red or green chili pepper can boost your metabolic rate. The effect is
probably temporary, but if you eat spicy foods often, the benefits may add up.
For a quick boost, spice up pasta dishes, chili, and stews with red pepper
flakes.
Power Up With Protein
Your body burns many more calories
digesting protein than it does eating fat or carbohydrates. As part of a
balanced diet, replacing some carbs with lean, protein-rich foods can boost
metabolism at mealtime. Good sources of protein include lean beef, turkey,
fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.
Sip Some Black Coffee
If you're a coffee drinker, you probably
enjoy the energy and concentration perks. Taken in moderation, one of coffee's
benefits may be a short-term rise in your metabolic rate. Caffeine can help you
feel less tired and even increase your endurance while you exercise.
Recharge With Green Tea
Drinking green tea or oolong tea offers the
combined benefits of caffeine and catechins, substances shown to rev up the
metabolism for a couple of hours. Research suggests that drinking 2 to 4 cups
of either tea may push the body to burn 17% more calories during moderately
intense exercise for a short time.
Avoid Crash Diets
Crash diets -- those involving eating fewer than 1,200 (if you're a woman) or 1,800 (if you're a man) calories a day -- are bad for anyone hoping to quicken their metabolism. Although these diets may help you drop pounds, that comes at the expense of good nutrition. Plus, it backfires, since you can lose muscle, which in turn slows your metabolism. The final result is your body burns fewer calories and gains weight faster than before the diet.
Crash diets -- those involving eating fewer than 1,200 (if you're a woman) or 1,800 (if you're a man) calories a day -- are bad for anyone hoping to quicken their metabolism. Although these diets may help you drop pounds, that comes at the expense of good nutrition. Plus, it backfires, since you can lose muscle, which in turn slows your metabolism. The final result is your body burns fewer calories and gains weight faster than before the diet.