Dried goji berries might be a staple of every health food store, but it’s worth looking for them a couple aisles over in the tea section. Lycium barbarum, the plant from which goji berries are harvested, is a traditional Asian therapy for diabetes and other diseases, but it also boasts a slimming effect. In a study published in the Journal of the American College of Nutrition, participants were either given a single dose of L. barbarum or a placebo after a meal. The researchers found that one hour after the dose, the goji group was burning calories at a rate 10 percent higher than the placebo group, and the effects lasted up to four hours. Bonus: Most goji teas are mixed with green tea, further boosting your calorie burn.
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.
Muscle is typically more dense than fat and uses more energy as a result. The National Health Service (NHS) in the UK states that those who have a higher muscle to fat ratio tend to have a higher BMR because of the fact it requires more energy to maintain. For every pound of muscle, the body burns 50 calories to maintain a person's BMR. Exercising to build muscle will help boost your metabolism as you get your body in shape.
Don't think you have time to hit the gym circuit? You can get great results with only two 15-minute lifting sessions a week. Westcott's research, published in the journal Medicine & Science in Sports & Exercise in January 1999, found that doing just one set of 10 reps reaps about the same muscle-building benefits as three sets, as long as they're performed to muscle fatigue. Bonus: Weight training also gives your metabolism a short-term boost. When women lift weights, their metabolisms remain in overdrive for up to two hours after the last bench press, allowing them to burn as many as 100 extra calories, according to a study published in June 2001 in Medicine & Science in Sports & Exercise.
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.
Muscles are fat-burning furnaces, so be sure to do enough resistance training to build and maintain them (these fast workouts tone your whole body in 30 minutes), and follow your workout with a healthy meal or snack that contains protein, carbohydrates and fat. Building new muscle raises your Resting Metabolic Rate (RMR) so you'll burn more calories every day.