Spreading your meals throughout the day might keep you from getting too hungry and overeating. If so, it is a good idea. Athletes perform better when they eat more often in smaller amounts. If you are someone who has a hard time stopping once you start eating, 3 meals a day may make it easier for you to stick to an appropriate intake than lots of little snacks.
That doesn't mean you have to live on the high-protein Atkins diet. But you should make sure that 10 to 35 percent of your total daily calories comes from protein. So if you're on an 1,800-calorie diet, 360 to 630 of those calories should come from lean sources of protein, such as fish, chicken, low-fat cheese, yogurt and legumes. "Aim to have a serving of protein, such as nuts, a small can of tuna, or a piece of low-fat string cheese, at every meal and snack," says Hampl.
While drinking in moderation every so often won’t do too much harm to your waistline, making it a habit can slow down your metabolic rate. Why? When your body has a cocktail to break down, it takes precedence over any food that you’ve already eaten that’s waiting to be digested. This slows down the entire metabolic process. On the occasions that you decided to indulge, stick to low-calorie drinks. Alternate your alcohol with water to slow your pace, and cut yourself off after two drinks. Avoid ordering high-cal bar food like fries and burgers. An important note: Wine in moderation can have numerous benefits, including weight loss!
If you always opt for coffee over tea, you could be missing out on a major metabolism boost. A Penn State animal study found supplementing exercise with green tea can actually boost weight loss. In fact, after 16 weeks, rats experienced a body mass reduction of 27.1 percent and an average abdominal fat mass reduction of 36.6 percent. What’s its magic? The brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver’s capacity for turning fat into energy.
While going on a diet or purchasing the latest weight-loss products might seem like a quick way to shed pounds, you might not get the results you hoped for if you don't take your metabolism into account. Dieters might count fats, carbs, and calories meticulously, but in order to lose weight successfully, you have to understand your metabolism and what it does for your body.
This tea is known for its powerful thermogenic effects—meaning it turns up your body’s calorie-burning mechanism—and can also promote weight loss by improving insulin sensitivity. In a Nutrition and Metabolism study, participants were divided into two groups where one group took a placebo 60 minutes prior to exercise and the other group ingested a 1,000-milligram capsule of yerba maté. Researchers found that those who consumed the herb increased the beneficial effects their workout had on their metabolism. Yerba maté is just one of the best teas for weight loss!
You can even increase your metabolism while sleeping, which is welcome news to those of us who walk around tired all of the time. How? By lowering the temperature of your bedroom at nighttime and getting ample sleep regularly so you have more energy during the day. Do these nine things and get your metabolism working for you so you reach your weight loss goals quicker than ever
A new report from the Credit Suisse Research Institute found that more and more of us are choosing whole-fat foods over skim, lite, fat-free or other modern monikers of leanness. And while many health organizations like the American Heart Association still want us to cut down on fat—particularly saturated fat—this full-fat trend may be a healthy rebellion against those decades-old credos, according to recent studies. In fact, people who eat a lot of high-fat dairy products actually have the lowest incidence of diabetes, according to a 2015 study of 26,930 people in the American Journal of Clinical Nutrition. Those who ate a lot of low-fat dairy products, on the other hand, had the highest incidence. The researchers speculated that while calcium, protein, vitamin D, and other nutrients in yogurt are indeed good for us, we need the fat that goes along with them in order to reap their protective effects.
When it comes to weight loss, a strong metabolism is the key to not only reaching your goals, but also to reaching them in record time. Sadly, many diets and weight loss programs have the opposite effect and wind up lowering your body’s ability to burn calories, making your journey to your ideal weight much harder than it has to be. So, if you struggle with losing weight or don’t feel like the numbers are reducing as quickly as you’d like, here are nine effective actions you can take that will put your metabolism (and your weight loss) in higher gear:
The smoothie revolution is here, and lots of people are swilling down bushels of leafy greens. Believe it or not, there’s a downside to this ingenious delivery method. A big part of the body’s job—breaking down food so that the body can absorb nutrients—has been outsourced to our Nutribullets and Vitamixes. That means that the body is expending much less energy than it would if we were eating kale, spinach, and bananas in their solid form. Smoothies are great for weight loss, but by prioritizing lean meats, fish, fibrous vegetables and fruit, you are driving up TEF (the Thermic Effect of Food, or your metabolic rate after eating) and expending more calories on digestion.
You probably don't need scientists to tell you that your metabolism slows with age. The average woman gains 1 1/2 pounds a year during her adult life—enough to pack on 40-plus pounds by her 50s, if she doesn't combat the roller coaster of hormones, muscle loss, and stress that conspires to slow her fat-burning engine. Thankfully, there's a way to help rev it up again. Midlife weight gain isn't inevitable: By eating metabolism-boosting foods and following the path, you'll sleep better, have more energy, feel firmer, and notice your clothes are looser in as little as two weeks. Here's how to increase your metabolism.
The next time you run, swim, or even walk, ramp up the intensity for 30-second intervals, returning to your normal speed afterward. Using this strategy will help you consume more oxygen and make your cell powerhouses, the mitochondria, work harder to burn energy, explains Mark Hyman, MD, an integrative and functional medicine specialist in private practice in Lenox, Massachusetts, and author of Ultrametabolism: The Simple Plan for Automatic Weight Loss. "You increase the number of mitochondria and how efficiently they burn throughout the day," he explains.This way, you can exercise for less time than it takes to plod along at the same pace and still get great results.
If you're cutting calories to lose weight, add 200-300 to your daily intake once in a while, says Amanda Bonfiglio Cunningham, a senior Yoga Medicine instructor. "The body will get used to a calorie deficit diet, adjusting by slowing the metabolic rate. By allowing yourself a day of indulgence (not overindulgence!), you're creating a healthy balance," she explains. "The extra calories raise leptin production, a hormone that regulates appetite and energy. This rise triggers thermogenesis, the body's natural tendency to create heat, which results in burning calories." Pass the dessert menu!
Refined carbs, such as bagels, white bread, and potatoes, create a surge in insulin that in turn promotes storage of fat and may drive down your metabolic rate, says Louis Aronne, M.D., an obesity specialist at New York Presbyterian Weill Cornell Medical Center, who recommends high-fiber carbs instead. "It's important to keep carbohydrates in your overall diet, but focus on vegetables, fruits, and whole grains, which have less of an impact on insulin levels," he explains.
Weight loss doesn’t get easier than this: Simply drinking more water may increase the rate at which healthy people burn calories, according to a study in The Journal of Clinical Endocrinology and Metabolism. After drinking approximately 17 ounces of water (about 2 tall glasses), participants’ metabolic rates increased by 30 percent. The researchers estimate that increasing water intake by 1.5 liters a day (about 6 cups) would burn an extra 17,400 calories over the course of the year—a weight loss of approximately five pounds!