Metabolism Boosting Tricks
Everyone knows that you need to eat less and exercise more to lose weight but when you’re stuck and can’t seem to reach your goal weight, you may need a metabolism boost. Making small lifestyle tweaks, not dieting, is the way to go. Check out these suggestions to burn more calories!
1. Keep daily calories above 1,200
It may sound strange, but eating fewer than 1,200 calories a day can actually slow weight loss, says Keri Gans, RD, a nutrition consultant in New York City and author of The Small Change Diet. “When you eat much less than your body needs, it may go into starvation mode and store fat,” says Gans. A 5’5″ woman who’s moderately active needs approximately 1,400 to 1,700 calories per day, says Gans. And those calories should come from a variety of nutrients consisting of high-fiber carbohydrates (100% whole grains, fruits and veggies), lean protein (fish, skinless poultry and sirloin) and healthy fats (nuts, seeds, avocado and olive oil).
2. Pump iron
Your body maintains muscle through protein synthesis, an intense calorie-burning process, says Brad Schoenfeld, CSCS, Director of the Human Performance Lab at CUNY Lehman College, in Bronx, NY, and author of Sculpting Her Body Perfect. Researchers believe just having muscle burns 10 to 20 calories per pound per day versus burning one to two calories per pound of fat, says Schoenfeld. “If you diet without lifting, about 25% of your weight loss will come from muscle tissue. That suppresses metabolism because you miss the additional calories that having muscle burns.” So incorporate weight training into your workouts two to three times a week, and include all major muscle groups.
3. Keep moving
Staying in motion throughout the day, including run-of-the-mill fidgeting, speeds metabolism substantially, according to studies. “People who engage in non-exercise activity thermogenesis, a fancy term for any daily physical activity, gain less weight than those who sit still,” says James DeLaney, PhD, endocrinologist at the University of Pittsburgh. That’s why you should climb stairs instead of taking the elevator and get up out of your chair at least every hour, suggests Dr. DeLaney. “These little things add up.”
4. Eat Seaweed
While green tea’s fat-burning effect is well-known, you may not realize that another emerald-hued plant works similarly. Fucoxanthin, which gives seaweed its green-brown color, has been shown to have an anti-obesity effect in animal studies. See if your doctor recommends fucoxanthin in supplement form. “Patients with a low metabolic rate who cannot tolerate medications can use fucoxanthin in combination with green tea,” says Caroline J. Cederquist, MD, Medical Director of bistroMD and Cederquist Medical Wellness Center in Naples, FL.
5. Get more dairy
Nicotinamide riboside (NR) in milk and all other dairy burns fat, says Shawn Talbott, PhD, Research Director of SupplementWatch, Inc. and author of The Metabolic Method. “Having more NR around enables mitochondria, the energy-producing units in cells, to more efficiently metabolize fat into energy.” In animal studies, NR supplements reduced obesity rates in rats, even those on high-fat diets. Try adding milk to smoothies or snacking on Greek yogurt with fruit.
For more metabolism boosting suggestions, please visit: http://shine.yahoo.com/healthy-living