Vitamins To Increase Metabolism

Supplements

Boosting metabolism and losing weight is a top priority for millions of people. Every day, it seems there is a new weight loss pill or diet shake that promises to increase metabolism and make weight loss dreams come true.

At the same time, these products are being recalled over reports of liver damage or heart problems in those who took the diet product.

There’s no reason to fall for another fad diet or miracle metabolism drug again. There are many natural and healthy vitamins to increase metabolism and aid in weight loss without any risk.

Here are some of the best metabolism boosters:

B COMPLEX

vitamins that increase metabolismThe recent popularity of energy drinks that have high doses of B vitamins and Taurine have brought the value of B vitamins and B Complex to the forefront of the health industry. Studies have shown that daily doses of vitamin B12, B6 and thiamine are great metabolism boosters and also decrease levels of fatigue, improves mood, promote cellular renewal and improves digestion. Although many foods contain vitamin B, the best way to get a good dose is by taking a supplement.

There is no need to worry about taking too much vitamin B since the body will get rid of the excess amounts it does not need. The daily recommended amount of B vitamins is 1000mcg. Even though B12 and B6 are great supplements, a B Complex supplement will provide both of these vitamins as well as a good dose of calcium. Besides energy drinks and tablets.

Vitamin B can be found in:

  • kidney beans
  • butter beans
  • pinto beans
  • asparagus
  • fish
  • poultry
  • melons
  • eggs

VITAMIN C

There can’t be enough good things said about Vitamin C. The benefits of this nutrient are immeasurable in the human body. Regarding weight loss and speeding up one’s metabolism, vitamin C aids in digestion and excretion of toxins. Keeping one’s digestive tract functioning well will prevent the body from storing food and thus, gaining weight. Also, the kidneys, liver, stomach, prostate and colon greatly benefit from high doses of vitamin C. When all of these organs are working at top speed, one’s metabolism naturally kicks into gear and speeds up as well.

 Great sources of vitamin C are:

  • limes
  • lemons
  • oranges
  • orange juice
  • bell peppers
  • broccoli
  • Brussels sprouts
  • Strawberries
  • Raspberries
  • Grapes
  • Cantaloupes
  • Grapefruits
  • Pineapples

MAGNESIUM

An adequate level of Magnesium is directly linked with a peak-performing metabolism. As the body ages, it takes out less levels of magnesium from the foods we eat. So, it is mandatory that we take additional magnesium supplements as we age. It is also very important to load up on green leafy vegetables and healthy seafood to get enough magnesium.

This vitamin is also found in:

  • almonds
  • peanuts
  • cashews
  • pecans
  • macadamia nuts
  • collard greens
  • green beans

VITAMIN D

Vitamin D works in an indirect way to increase metabolism. Vitamin D comes naturally from the sun. Although it is wise that we always wear heavy amounts of sunscreen to protect from skin cancer, we are also losing exposure to vitamin D by doing so. In other words, when we wear sunscreen, our bodies do not absorb vitamin D. So, it is mandatory that we take daily supplements of vitamin D to reap the metabolism rewards. Vitamin D boosts mood levels and can cause an overall feeling of well-being. When we naturally feel good, our bodily functions stabilize and support our feelings of rejuvenation and great energy.

Also, we don’t turn to fatty foods or alcoholic beverages for comfort and happiness when we have overall good feelings. In this way, vitamin D is a great metabolism booster. Vitamin D should always be taken along with calcium since vitamin D helps the body absorb calcium.

Vitamin D is found in:

  • tuna
  • mackerel
  • sardines
  • swordfish
  • milk
  • cheese
  • eggs
  • yogurt
  • fish liver oil
  • fortified orange juice
  • fortified grape juice
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Boosting Your Metabolism Step By Step

Guides

There are a wide range of benefits to boosting our metabolisms, but not everyone’s quite sure how to do it! In reality, it really is quite simple if you follow a simple step-by-step guide, which we shall look at today.

First Step to Boosting Metabolism – Exercise

Exercising is one of the best ways that you can boost your metabolism, and should always be part of anyone’s metabolism boosting regime.

The more muscle you have on your body the faster your metabolism will be, as muscle burns calories much faster than fat. You can help increase the muscle mass on your body with weight training and resistance exercises.

Aerobic exercise is also very important in boosting your metabolism. By exercising and increasing your heart rate your body will be burning off any food that you eat a lot more quickly than it would if you hadn’t exercised.

boosting-your-metabolism

Second Step to Boosting Metabolism – Hydrate

An essential part of boosting your metabolism – and to general overall health – is to stay hydrated. Our bodies are made up of 90 percent water – so it is very important that we keep our fluid levels up.

Even just slight dehydration will slow down our metabolisms as our body needs water to be able to effectively metabolize our food. You should be drinking 8 – 8 ounce glasses of water each day – or more if you are regularly exercising.

Third Step to Boosting Metabolism – Nutrition

There is no point staying hydrated and getting plenty of exercise if you have a poor diet. There are a huge range of foods that have metabolism boosting properties within them, and can make a huge difference in your question of having a fast metabolism.

Look for foods that are high in fiber and protein- as these take a long time for the body to digest them – meaning they burn more calories during the metabolism process.

Some of the best foods for boosting your metabolism include: broccoli, spinach, nuts, seeds, green tea, grapefruit, eggs and turkey.

boosting-your-metabolism-2

Fourth Step to Boosting Metabolism – Eat at the Right Time

While nutrition is important in boosting metabolism, when and how often you eat your food plays an equally important role.

Your parents weren’t lying when they said it’s important that you don’t skip breakfast. By skipping breakfast you are putting your body into starvation mode, which essentially slows your metabolism down because your body wants to preserve its food supplies. Eating breakfast provides your body with a metabolism kick-start at the beginning of the day.

You should also try and eat as much of your daily food at the start of the day, as this is when you are the most active, and burning the most calories. If you eat food just before your bedtime, your body won’t be burning much of it during the night – your metabolism is much faster during the day.

While many people choose to drop the amount of calories they eat in order to boost their metabolism, in actual fact they could be doing more harm than good. You should never drop your calorie intake below 1,000 per day (or the recommended amount for your particular gender and size) – as this will also send your body into starvation mode and cause your metabolism to actually slow down.

It is also best to eat lots of small meals throughout the day rather than 3 large meals. This keeps the metabolism alert and constantly needing to work. It also keeps your blood sugar levels stable throughout the day to provide a steady source of fuel for your metabolism.

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Fifth Step to Boosting Metabolism – Supplements

If after increasing your exercise, hydration and nutrition you are still not getting the results you want – then you may want to try taking metabolism boosting supplements.

There are hundreds of different supplements on the market – both natural and scientifically formulated.

Arguably the most effective and commonly used metabolism boosting supplement are those containing B-Vitamins. A lack of B-Vitamins can result in fatigue, which is also a symptom of slow metabolism. B-Vitamin supplements are readily available and easy to take.

Other supplements that can help you fight fatigue and increase the energy you need to boost your metabolism include green tea extract, Co-enzyme Q-10, L-Carnitine and NADH (which helps your body convert food into energy).

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How To Maintain Weight Loss

Tips, Weight Loss

In America today, more than 149 million adults are overweight or obese and obesity is growing throughout many developed countries around the world.

There is much evidence that points to dietary and other lifestyle habits as the source of this problem, and as a result, numerous diet and exercise fads have taken the country by storm.

Unfortunately, most of them fail to deliver the promised results and often cause the individual to regain any weight lost plus some. Such fads ultimately fail to address the main cause of weight gain, which is a sluggish metabolism.

The only effective and permanent way to lose weight is to improve your resting metabolic rate, and this can only be done through a combination of exercise, lifestyle changes and a healthy, balanced diet.

Natural Metabolism Boosters

  • weight loss maintenanceSpicy Foods– If you’re into spicy foods, then you’ve already got a leg up on improving your metabolism. Common ingredients like hot sauce, cayenne pepper, jalapenos and ginger contribute to an effect known as thermogenesis, which
    causes your body temperature to rise sharply. This increase in temperature takes energy, so your body boosts your metabolic rate in order to burn more calories to fuel the process. Numerous studies have shown that this phenomenon can increase metabolism by as much as eight percent for two to three hours. The effects are even greater when combined with exercise.As if that’s not impressive enough, research has found that people who eat more spicy foods tend to eat less overall. This is because spicy things suppress your appetite and make you feel fuller with less food.
  • Coffee – Do you like to start the day with a piping hot cup of coffee? If so, you could already have an edge on weight loss. The caffeine found in coffee suppresses appetite and induces thermogenesis, much like spicy foods do. Because it also increases energy, it makes you more likely to get up and engage in physical activity. However, you will only reap noticeable benefits if you drink your coffee black. Dumping cream and sugar into your coffee adds a ton of extra calories and negates any of the caffeine’s positive effects.
  • Fish Oil – A study performed by the University of Western Ontario in Canada found that taking fish oil can improve metabolic rates so much that the body burns an additional 400 calories per day. Fish oil is rich in the omega-3 fatty acids DHA and EPA, which discourage the body from storing fat and increase levels of fat-reducing enzymes. It is recommended that you take a fish oil supplement containing at least 300 combined milligrams of DHA and EPA, but you can also eat fish. A three ounce serving of salmon, tuna, mackerel or sardines provides roughly one gram of omega-3 fish oils.
  • Fruit and Vegetables – Current government guidelines recommend at least five servings of fresh fruit and vegetables per day, but most Americans fall painfully short of that figure. Eating plenty of fresh produce is one of the best ways to increase your metabolism because most of them are calorie-negative. This means that they take more calories to digest than the few they provide. Fruit and vegetables are also rich in essential nutrients that help you body to sustain a healthy metabolic rate. Furthermore, when eaten at the beginning of a meal, they take up room in your stomach that you might otherwise fill with more calorically-dense foods like meat and carbohydrates.
  • Mushrooms – Mushrooms have long been thought of as nutritionally useless, but the tide is beginning to turn on this unfortunate misconception. Besides containing an abundance of essential vitamins and minerals, they also possess special carbohydrates called polysaccharides that help to boost your resting metabolic rate. These carbohydrates will also reduce your cravings for unhealthy sweets. Because mushrooms are so versatile and mildly flavored, they can be added to almost any meal.
  • Water – Most Americans, as many as 74 percent, suffer from chronic dehydration and aren’t aware of it. What’s worse is that it may be contributing to their expanding waistlines. The kidneys require plenty of water in order to function properly and when they aren’t getting it, they call upon the liver for backup. One of the liver’s many jobs is to help you metabolize stored fat into energy, but it can’t do this efficiently when it’s busy helping the kidneys. Drinking at least eight glasses of water each day, or more if you sweat a lot, can increase your metabolic rate by as much as 30 percent!

Lifestyle Changes

  • urban-phoenixAvoid Stress – Research has shown that excessive and prolonged stress is one of the biggest contributors to obesity in modern America. Stress causes your body to release large amounts of cortisol, also known as the belly fat hormone. This hormone raises blood sugar, increases appetite and slows metabolism, which makes it easy to gain weight and virtually impossible to lose any. It’s important that you eliminate stress as quickly as possible. Take time out for yourself, go on vacation, indulge in a hobby or just try to relax at the end of the day.
  • Eat Less Sugar – The average American consumes about 200 pounds of sugar annually in the form of things like soft drinks, baked goods and candy. That’s not even counting the consumption of highly-refined flours, which are no better than sugar. Excessive consumption of sugars leads to high insulin, which causes your body to store calories as fat. Furthermore, all of that insulin simultaneously drives down your metabolism and makes it hard to lose weight. While it’s impractical to recommend that you completely avoid all sugar and refined flour, you should at least keep them restricted to special occasions.
  • Weight-Lifting – Weight-lifting is a great activity for both men and women that will really help to ramp up your metabolism. Spending just half an hour lifting weights will provide a boost to your resting metabolic rate that lasts for several days afterward. Also, the increase in both testosterone and lean muscle mass will lend an additional metabolism increase that will cause your body to consume more calories, even while you’re sleeping!
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Garcinia Cambogia Fat Metabolizer Review

Supplements

Garcinia Cambogia has been selected by some of the predominant personalities in the health field, like Dr. Oz as the “fastest fat burner, something that can be added to your diet without making many changes to it aside from the addition of the Garcinia Cambrogia Extract.

Fact:

One randomized placebo-controlled study followed 60 obese people for 8 weeks, with a calorie-restricted diet of 1200 calories/day, and an HCA dose of 1320 mg/day. The experimental group lost an average of twice as much weight as those in the placebo group.

The participants also reported marked reductions in appetite. Several other studies and ongoing research verify these findings, and indicate that HCA has much promise as a weight-loss supplement.

Garcinia Cambogia helps:

  • supports appetite control
  • inhibits fat production
  • pure and potent

What it means for you?

When taken as directed, Garcinia cambogia can:

  • Be of help to suppress appetite.
  • Be of help to reduce calorie intake.
  • Be of help to reduce body weight.
  • Be of help to inhibit fat production at the same time burning current stores of fat.
  • Be of help to provide a natural source of calcium

Fat Reduction

  • Helps to inhibit ATP
  • It increases fat oxidation and the excretion of urinary fat metabolites.
  • Breaks down the perilipin protein layer surrounding cells

Appetite Control

  • Increases serotonin availability; signaling genes to reduce appetite.
  • Lowers neuropeptide Y levels reducing hunger.

How to Use Garcinia Cambogia

Anyone who is struggling with the issues of  weight-loss and needs to boost his or her metabolism, or is one of those that simply cannot get rid of the carbs, needs to take adding HCA to their fitness and diet regimen under consideration.

Though it is important   as with any supplement that you speak with your healthcare professional before making Garcinia Cambogia a part of your diet.

“Clinical research seems to back up many of the claims made about Garcinia Cambogia”

Garcinia Cambogia Extract is derived from the tamarind, a fruit that is common and often eaten in Southeast Asia thus,  ”there are little or no side effects associated with it.”

Though it could cause stomach upset, or gastric distress in those that have shown food sensitivity to similar produce such as pumpkins or squash.

There is no information on interactions of HCA with other supplements or medications. None the less you should consult with your doctor before taking any supplements.

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The Resting Metabolic Rate

Guides, In Detail

When it comes to losing weight, it is never really easy to do in general, and resting metabolic rate does not make it any easier. There are several products out there that claim to boost the natural means of burning calories but, for the most part, this resting metabolic rate is immutable.

Instead of using unproven products to boost your metabolism, having a sensible means of burning fat and building muscle will result in the best end.

What is the Resting Metabolic Rate?

Metabolism is the amount of energy that the body needs to maintain its standard, basic functions like breathing, circulating blood, repairing tissue and reproducing cells. Women interested in shedding some weight want to look to boost their metabolic rates; the rate measures the amount of energy that you use just sitting around all day, so boosting it helps burn more calories.

The number of calories that you will burn just sitting on the couch will account for about 70 percent of the calories that you need each day. Losing weight means consuming fewer calories than the body shows it’s burning.

Determining the Resting Metabolic Rate

There are different factors that contribute to determining a person’s resting metabolic rate, primarily genetic makeup. Women often have lower rates than their male counterparts, and this is due to men having a higher ratio of muscle to body fat; the muscle tends to burn off more calories than fat can, which means they have the higher metabolic rate.

Because of this, those with more muscle will also burn more fan due to the lean muscle’s ability to burn calories better than fat, so building lean muscle and removing fat will help you raise your rate.

Naturally, larger individuals have higher requirements for resting energy than their lighter and smaller counterparts. Finally, the most people age, the more the metabolism slows down, along with the number of calories burned in order to sustain the standard functions of the body. Reducing calorie intake and increasing your activity level will go farther in raising your rate.

Examples

There exist a few formulas to help determine what your resting metabolic rate, all of which involve simple math, but there are several websites that will help do the math for you if you do not want to think much about it. A 25 year old woman of 65 inches weighing 130 pounds would burn 1409 calories sitting around all day.

A 55 year old woman built in the same manner would only burn 1268 calories sitting around all day. A 20 year old woman standing at five foot six carrying 250 pounds would burn 1959 calories per day, and a 23 year old woman standing at four foot eleven carrying 90 pounds would burn 1216 pounds. As you can see, the differences are clear.

Activity

When you consume excess calories, you gain weight, so those who have slower rates can see better results with weight loss by getting active. By adding some extra activity every day, you can increase how many calories you need and boost both your health and energy. A 25 year old woman standing at 65 inches and weighing 125 pounds and who exercises an hour every day will burn almost 500 calories more than the same woman who sits around all day. After awhile, the calories add up and you will lose weight.

Boosting The Resting Metabolism

It is often dangerous to try to use metabolism boosters on the market, especially since there are no federal guidelines with regard to the efficiency or safety that the manufacturers would have to follow. Supplying your body with lean muscle and food with good nutrition and exercising will help you with your weight loss and your health as a whole.

resting metabolic rateTo start off boosting your rate, you need to know how to calculate it. Remember, even if you sit around all day, your metabolism is still actively working to burn calories so that you have the fuel required to do standard processes like thinking and removing waste from the kidneys. It is absolutely essential to eat at least as many calories as the body requires for this sedentary state, or else your body will assume famine and go into survival mode, burning as few calories as possible to try and store its limited fuel, which slows metabolism.

Next, you will want to add muscle onto your body. As it is heavier than fatty tissue, you will have more energy burned even during inactivity. Because of this, you will find that additional muscle will help with increasing your rate by about 100 calories for several pounds of muscle.

When you wake up, make sure that you have breakfast. When you have a nutritious, balanced breakfast, you will not only feel recharged after eight hours of good sleep, but you will also wake up your metabolism, which readies it to work throughout the rest of the day. For the rest of the day, eat small meals and snacks instead of the standard three meals, especially if you still wind up hungry with that.

The best way to ensure your metabolism is always active is to eat a small meal or a small snack every three hours, and this helps you keep a steady blood sugar level. Steady blood sugar prevents insulin spikes that cause you to crave bad foods.

Finally, maximize as much calorie burning as possible after exercise. If you alternate short intervals of activity like walking or swimming for five minutes at a standard speed with an intense 30 second burst of the same activity, then the cells that produce energy will be increased. Naturally, this will lead to more efficient calories and for a longer period of time, which means you can remain fit and lose weight with even shorter workouts.

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