The Top 9 Negative Calorie Foods

Nutrition

One of the most important things that you can do to lose weight is eat more negative calorie foods. Negative calorie foods are a group of foods that require a lot of energy to digest.

These types of foods also help boost metabolism. Below are nine of the many foods that boost metabolism:

Citrus fruits

Citrus fruits are rich in vitamin C, which has been clinically proven to help boost metabolism. An easy way to get more citrus fruits into your diet is to eat them with your breakfast. Oranges, kiwi fruit, grapefruit and fresh lime are all examples of citrus fruits.

Oats

Oats are rich in Fiber. There are two types of fiber, soluble and insoluble. Both types are important, but insoluble fiber plays the biggest role in weight loss.

beautiful girlIt is the type of fiber that cannot be digested by the body. Insoluble fiber keeps you full longer and helps reduce food cravings. Raisin bran cereal is an example of a food that has a high insoluble fiber content.

Eggs

Eggs have received a bad rap over the past few years because of their high cholesterol content. However, eggs have been shown to be one of the foods that boost metabolism. They are high in protein and low in fat. You should try to consume at least two eggs per day.

Walnuts

Walnuts are high in monounsaturated fat, which is also known as the good fat. Studies have shown that people who eat a diet that is high in good fats are more likely to lose weight. A fistful of walnuts per day will give you the right amount of good fats.

Salmon

You need to get at least two servings of salmon per week. Salmon is rich in a group of polyunsaturated fats called omega 3 fatty acids. These nutrients can help speed up the weight loss process. Salmon is also low in saturated fat and calories. Omega 3 fatty acids have been shown to potentially reduce the risk of heart disease.

Vegetables

You definitely want to make sure that you are getting at least four servings of vegetables per day. Vegetables are high in fiber and low in calories. However, you should opt for fresh vegetables instead of the canned ones.

Canned vegetables are usually very high in sodium. Lima beans, peas, artichoke, carrots, lima beans and spinach are some of the best vegetables that you can eat. Higher-calorie vegetables, such as white potatoes, should be eaten in moderation.

Poultry

If you are a meat lover, you should opt to eat poultry instead of red meat. Poultry has fewer calories and it is also very high in protein. Frying poultry will add unnecessary saturated fat and calories. For that reason, you should opt to eat it either baked or broiled.

Lentils

Lentils are dried legumes. They are an excellent source of protein and fiber. Additionally, there has also been evidence to suggest that lentils can help reduce LDL, which is the bad cholesterol.

Water

Approximately 70 percent of your body is made up of water. That is why you want to make sure that you are drinking at least eight cups per day. Water keeps you full longer, which helps prevent you from overeating. It also helps save you hundreds of calories per day. Creating a calorie deficit is one of the most important things that you can do to lose weight. Water has also been shown to raise metabolism by up to six percent. You may be able to lose up to six pounds a year just from drinking water.

Sometimes, it can be hard to drink the recommended eight cups of water per day. The good news is that you can easily get the recommended amount of water from your diet.

Tomatoes, watermelons, strawberries and cantaloupes are a few examples of foods that have a high water content.

Again, if you want to lose weight, you will have to eat more fat burning foods. Citrus fruits, oats, eggs, salmon, walnuts, poultry, vegetables, lentils and water are just a few of the many foods that have been shown to boost metabolism.

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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.

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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.

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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 Quickly Increase Metabolism

Tips

One of the best natural ways to lose weight and keep it off is to increase the metabolism of the body so that calories are used up more quickly in the body and do not have the time to be stored as fat.

Although there are many artificial methods for increasing the metabolism, the best ways to do so are often the natural ways.

Ways to Increase the Metabolism Naturally

Below are some of the ways in which you can naturally increase your metabolism.

High Intensity Interval Training

metabolism prettyHigh intensity interval training will increase the metabolism over the short term, allowing for rapid bouts of weight loss. If you have not exercised for an extended period of time, it is recommended that you see a doctor before you undergo any sort of high intensity training.

The way that high intensity training increases the metabolism fast is through simulation of heavy activity. High intensity workouts give the body the impression that it must give more energy to the action driving portions of the body to keep up with the increased amount of work being done.

It will therefore do this for 48-72 hours after the initial workout. Results can be increased if the routine involves heavy weightlifting.

Eating High Energy Foods

Consuming foods known as high energy foods can give the metabolism a short boost. Foods that have components such as caffeine speed up the functions of the body, which naturally draw more energy. However, unlike high intensity interval training, the effects do not last as long and are not as pronounced. This is suggested for people who do not have the ability to undergo a high intensity training interval workout course.

Natural Habits that Increase the Metabolism

Drinking water naturally increases the metabolism as well as cleanses the body. Water is a substance that travels through the body relatively fast as compared to heavier foods, and that process of digestion causes the body to use heat, burning calories. It also speeds up the digestive system, which gets other toxins and materials slowing down metabolism out of the body as well.

Getting good amounts of rest on a consistent basis can also speed up metabolism.

Eating Regularly

Contrary to popular belief, in order to really increase your metabolism, you need to graze.

Six small meals a day instead of three big ones can help to increase the timing with which your body gets rid of food.

If your body anticipates another meal coming quickly, it will speed up the digestive process, thus speeding up the metabolism and not allowing foods to stay inside the body and be stored as fat.

Along these lines, people who try to starve themselves upon waking up are actually slowing down their metabolism. The body awakens from nightly sleep in a state of virtual starvation.

If you starve the body while it is in this state, it will go into a hibernation mode in which it will retain more of the food that you do eat. A big breakfast is actually the most important meal to help in speeding up the metabolism rate of the body.

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The Metabolism And Weight Loss

Tips

What is the metabolism?

The metabolism is the body’s process of taking in fuel (in the form of foods), turning that fuel into the various compounds each part of the body needs to maintain itself and store energy within the internal organs, muscles and fat.

That energy (in the form of calories) is then used (or burned) to heat our bodies and allow them to move and function, and is recycled to maintain the various parts of our bodies and be temporarily stored again within our organs, muscles and fat. It is a continuous never-ending cycle that never stops until we die.

what you need to know about metabolismPeople whose bodies utilize and burn off their energy (calories) faster than they can take in their fuel (food) and store it in their organs, muscles and fat are said to have fast metabolisms. They burn off the fuel/calories faster than they can take them in. This is why people with fast metabolisms end to be thinner – their energy or caloric output is larger than their energy or caloric intake.

People whose bodies utilize and burn off their energy (calories) more slowly than they can take in their fuel (food) and store it in their organs, muscles and fat are said to have slow metabolisms. This is why people with slow metabolisms tend to be heavier – their energy or caloric intake is larger than their energy or caloric output.

One’s true metabolic rate is known as their resting metabolic rate. This can be defined as the very least amount of calories or energy required to support one’s very basic life functions, such as heart/blood circulation and breathing. The higher one’s resting metabolic rate, the faster their metabolism.

Metabolism Boosters

Despite some seemingly unchangeable factors that affect resting metabolic rate including age, gender and genetics, there are many things that anyone can do to boost metabolism, lose weight, build muscle and become stronger, more focused and more energetic.

  • Sleep – Sleep is the time for one’s body to rest and recharge. Without adequate sleep, the body becomes overused and fatigued, resulting in a lowered metabolism and decreased weight loss. Make sure to get at least six to eight hours of sleep each night. Your more energized body and increased metabolism will thank you!
  • Water – Water is a great metabolism booster. Drinking eight 8 ounce glasses of water a day will reduce your appetite, flush out toxins and assist the body in metabolizing stored fat more efficiently.
  • Eating the right foods – Lean proteins and green vegetables will speed up your metabolism because more energy is needed to digest them. Your body will burn more fat and increase muscle mass during this process. Eliminate tempting foods containing sugars and bad carbs from your pantry and watch unwanted weight disappear!
  • Go organic – The chemicals, pesticides and preservatives in many foods will slow your metabolism down because those toxins prevent the foods from being properly metabolized. The toxins will cause fat to be stored instead of being turned into energy because the body does not know what else to do with such strange and unnatural chemicals. You can lose ten pounds just by replacing your regular foods with organic versions of them.
  • Spice it up – Higher internal body temperatures caused by the capsaicin in spicy foods will increase your body’s metabolism by eight to ten percent if eaten regularly. Spicy foods will also make you feel full more quickly so that you end up eating less.
  • Eat larger meals earlier in the day – Eating a good breakfast, an early lunch and a light dinner will speed up your metabolism and weight loss. This is because you have the whole day while you are up and about for that food to digest and metabolize more efficiently and effectively because you are using more energy. Eating large, heavy meals before bed will cause your metabolism to slow and your weight to increase because your body is not moving around, causing the food to just hang around and turn into fat.
  • Don’t overly restrict your food intake – If you are consuming less than 1000 calories a day, your body will instinctively go into starvation mode and hang on to the stored fat.
  • Eat smaller, more frequent meals – Eating six smaller meals approximately two to three hours apart will keep your metabolism continuously working, thus increasing your energy and not allowing the food enough time in between meals to turn into fat.
  • Exercise – Regular aerobic exercises, weight training exercises and walking are the best metabolism boosters ever! A thirty-minute session will cause calories to continue burning for up to an hour afterwards, and you will feel increased energy and a better mood (caused by endorphins) for the rest of the day. Even if you can only exercise three times a week, you will totally see and feel the difference.

It’s often difficult to get motivated to start exercising, but once you get addicted to the positive energy from the endorphins, it’s hard to stop. Also, it takes thirty days for something to become a habit. Stick it out for thirty days and it will become part of your routine.

Another tip to help you stay motivated is to purchase a good pedometer. It has been proven that walking 10,000 steps a day will increase your metabolism and cause significant weight loss. Achieving that daily goal of 10,000 steps is very satisfying and makes walking for exercise a lot more fun.

Incorporating these metabolism boosters into your lifestyle will make a significant change in the quality of your life. You will be happier, more mentally focused and your body will be healthy and fit. And with your new increased metabolism, you won’t have to work as hard to stay that way!

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5 Simple Tips To Speed Up The Metabolism

Tips

Metabolism is the term for your body’s work to convert food into energy; not just the energy that sustains you through a busy day, but the type of energy that ensures your body is getting the nutrients it needs in an efficient manner.

There are two activities involved in metabolism: catabolism, which is the breaking down of complex molecules in food into smaller ones more easily absorbed in digestion; and anabolism, which involves the changing of small molecules into larger ones so that fat and protein can be stored for the body’s future needs.

Weight loss has long been linked to metabolism. The key to losing weight is speeding up the metabolism so that food is broken down and disposed of more quickly and efficiently.

What are some ways to speed up the metabolism?

1. Walking

Exercise is a great way to speed up your metabolism, and the good news is that you don’t need an expensive gym membership, personal trainer, or grueling workouts! Just walking 30 minutes a day, five days a week, is enough to bump up your calorie-burning.

Because aerobic exercise (continuous exercise such as walking or swimming) burns more calories than anaerobic exercise (such as weight lifting or golf), walking means weight loss. Pop in your headphones, listen to your favorite CD or audio book, and hit the nearest park, lake–or even the streets in your own neighborhood.

2. Light muscle building

Combining walking with light muscle building gives your metabolism a one-two shot in the arm! As you build muscle, you will lose fat. Examples of light muscle building include walking with ankle or arm weights on or lifting light weights after you walk. Use a resistance band to build muscles in arms and legs.

An exercise ball is excellent for building abdominal and back muscles. Last but not least, you can try some good old fashioned sit-ups and push-ups! If you are a gym member, do a rotation of the weight machines after you use the treadmill or elliptical.

3. Spices

It may sound remarkable, but using spices such as ginger, cinnamon, cumin, cayenne pepper, and mustard can burn calories! That spicy cayenne pepper or hot mustard really does make your body work harder when you sweat; in fact, just a little bit of this spice each day can boost your metabolism by as much as 25%.

Cinnamon gives you more energy because of its role in increasing blood circulation. Ginger helps you utilize oxygen, a key component in calorie burning. Adding just a little bit of these spices into your daily food gives you a tasty edge on calorie-burning.

4. Proteins

Because protein takes more energy to digest, it makes your body work harder. It is, therefore, a great food to add to a metabolism-boosting diet. Lean protein sources such as chicken, fish, nuts, seeds, and lowfat dairy foods are good examples.

Various types of protein powders are available to add into milk or smoothies.

Whey protein burns calories more effectively than casein or soy, though the latter may taste better and produce a longer feeling of fullness.

5. Caffeine

What? Caffeine recommended in an article about health? Yes, it’s true: caffeine boosts your metabolic rate and even burns fat. It does this through raising blood pressure and revving up central nervous system activity. Although the effect is short-lived, lasting just a few hours, schedule your workout during that time and it will be more effective.

Perhaps obviously, black coffee with sugar free sweetener and low/nonfat milk is the preferred choice over venti sized sugar-packed frappucinos.

All in all, boosting metabolism isn’t difficult. None of these tips are expensive, time-consuming, or drastic yet all of them are proven effective to make your body work harder and burn calories faster. Decide to make the adjustments necessary to incorporate them into your daily life, and watch the pounds come off!

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