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!
Whole foods contain an assortment of vitamins, minerals, and nutrients that act as metabolic spark plugs, giving you the energy to get up and move around. That’s the theory behind increasingly popular diets like Paleo, which eschews processed foods in favor of lean meat and vegetables. Without preservatives and unnecessary crap in your food, your body will burn clean, and that translates to a faster-moving metabolic engine.
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.
"A seasonal detox is an effective way to clear toxins out of one's system to speed up metabolism and to enhance overall health," says Matt Dower, spa director of the award-winning Mirbeau Inn & Spa, which offers a do-it-yourself detox for those who seek to continue its health benefits at home after their visit. Just be careful to avoid extreme detox diets that can do more harm than good. Try these simple, safe ways to detox your body.

Although it’s true that egg whites are low in calories, fat-free, and contain most of the protein found in an egg, eating the entire egg is beneficial to your metabolism. The yolk contains many metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids and—most significantly—choline, a powerful compound that attacks the gene mechanism that triggers your body to store fat around your liver. Worried about cholesterol? New studies have found that moderate consumption of two whole eggs per day has no negative effect on a person’s lipid (fat) profile and may actually improve it.

If you really want to speed up your metabolism, start with changes to your daily activity. You'll see the greatest benefit if you can move more throughout the day. Then make diet-friendly food choices that help you to feel more energized. And lastly, skip the metabolism-boosting pills and potions (unless your doctor prescribes it). Most of them don't work and some even cause harm.


Don’t cave into that extra episode of Stranger Things: Getting a quality night’s is a critical component of a healthy metabolism. “Too little sleep appears to wreak havoc with leptin and ghrelin, two hormones that regulate appetite,” says nutritionist Elisa Zied. “When you don’t sleep well, you feel hungrier and you tend to eat more and choose more nutrient-poor foods.”
Dehydrated cells and organs don’t function as well as they should, leaving your metabolism lower than it could be if you’re not fully hydrated. Water is best, but you can also increase your hydration levels by consuming other beverages too. Just make sure they don’t have high calorie or sugar levels. (This suggestion works especially well for college students who hope to avoid the Freshman 15!)
Stephen Colbert’s doing great, but now it’s time to DVR him and start getting to bed earlier. A study in Finland looked at sets of identical twins and discovered that in each set of siblings, the twin who slept less had more visceral fat. If you do nothing else differently, just getting an extra half hour of shuteye will make all the difference. If you’re chronically sleep deprived, don’t be surprised if you gain a few pounds without eating a morsel of extra food. “A lack of sleep can cause several metabolic problems,” says nutritionist Seth Santoro. “It can cause you to burn fewer calories, lack appetite control and experience an increase in cortisol levels, which stores fat.” Lack of sufficient sleep—under the recommended seven to nine hours a night for most adults—also leads to impaired glucose tolerance, a.k.a. your body’s ability to utilize sugar for fuel. “We all have those less-than-adequate nights of sleep,” says nutritionist Lisa Jubilee. “But if it’s a regular thing, you’re better off lengthening your night’s sleep than working out, if fat loss or weight maintenance is your goal.”

Calcium and vitamin C team up well to boost metabolism. Broccoli contains both nutrients, not to mention the kind of fiber that’s been shown to increase TEF. What’s more: Broccoli contains a compound that works on a genetic level to effectively “switch off” cancer genes, leading to the targeted death of cancer cells and slowing of disease progression.
Research shows that getting plenty of protein can boost your metabolism, causing you to burn an extra 150 to 200 calories a day, says Jeff Hampl, Ph.D., R.D., a spokesman for the American Dietetic Association. "Protein is made up mainly of amino acids, which are harder for your body to break down [than fat and carbs], so you burn more calories getting rid of them," he explains.
Eating a sufficient quantity of protein at each meal is almost unanimously agreed upon as a critical component of maintaining a rapid metabolism. A recent study by the American Society of Nutrition attested to a higher protein diet making you feel more satiated after eating and maintaining lean muscle mass. But that doesn’t mean you should go to town on a juicy steak every night. “You can only absorb about 30 grams of protein at a time to utilize it for muscle group and repair,” says Pincus, who recommends that you spread protein consumption throughout the day, about 4 ounces with each serving. Not sure how to incorporate healthy lean protein into your mealtime routines? Stollman suggests 2 tablespoons of nuts or nut butter, 8 ounces of low-fat yogurt, either dairy or soy, 2 ounces of tune, 4 tablespoons of hummus, 4 ounces of tofu, or 1 egg, with each meal or snack.

You've heard this one before, but it's worth repeating! Eating smaller meals more often throughout the day can help fire up your fat-burning furnace. Susie Akers, director at the Aamoth Family Pediatric Wellness Center at MetroHealth and gastroenterology dietitian, recommends you consume at least three to four times a day instead of only one to two times to keep your metabolism up and avoid excessive portions with large meals.
Strength training is another great way to make sure your metabolism is at its peak. Through strength training, you can tone your muscles and boost your metabolism. The great thing about muscles, other than looking lean, is that they burn more calories than fat. No need to bust out the big weights for strength training — try some basics, like push-ups, sit-ups, resistance bands, or yoga.
A 2003 study in the International Journal of Obesity demonstrated that a low-calorie diet that’s rich in almonds could help people shed weight. Not only do the good monounsaturated fats in almonds have an effect on insulin levels, say scientists, but also give dieters a feeling of fullness, meaning that they are less likely to overeat. So stock your pantry with almonds, walnuts, and nut butter.
Strength training is another great way to make sure your metabolism is at its peak. Through strength training, you can tone your muscles and boost your metabolism. The great thing about muscles, other than looking lean, is that they burn more calories than fat. No need to bust out the big weights for strength training — try some basics, like push-ups, sit-ups, resistance bands, or yoga.
Whenever possible, slice each of your workouts into two smaller sessions. For example, do a 15-minute weight-lifting session in the morning, then do your 30-minute walk on your lunch hour or at night. You'll burn an extra 100 to 200 calories that day, explains Kelly Tracy, M.A., fitness coordinator at Duke University Diet and Fitness Center. Don't have time? Just add in some stair climbing or short walks throughout the day. Even small bursts of activity are enough to get your metabolism revved, according to a study in the scientific journal Nature. "I call it the mini stoke: For five minutes out of every hour, get up and do something, even if it's just walking around your office," says professor of medicine Peeke. "You can end up burning a couple of hundred extra calories.
Move more and faster. Research shows high intensity interval training (where you go all out for 30 to 60 seconds, slowing down for a couple of minutes, and repeating) coupled with strength training is an excellent way to make new, improved mitochondria. Strength training builds muscle and creates more mitochondria, while interval training improves mitochondrial function and how quickly they burn oxygen and calories. You can learn more about an effective exercise plan here.

For nutritionist Lisa Jubilee, one of the best and cheapest ways to give your metabolism a jolt is to drink water (she suggests 20 to 32 ounces) shortly after waking. Why? During sleep, your body’s metabolic function slows down, and unless you wake up in the middle of the night to swig some water, you’re not taking in any fluids. Jubilee suggests completely rehydrating before stressing your body with any other food or drink. “My clients who have implemented this report less bloating, more energy and a smaller appetite,” she says. Her motto for getting your inner furnace stoked and ready for the day: “Rehydrate, then caffeinate!”
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!
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