Archive for May, 2012
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 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 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.
It 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 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 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.
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.
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.
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 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.
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.
If you’re a woman looking to boost your metabolism, you’re in luck: You’ve got plenty of options. Although there are a number of ways for women to achieve their weight loss goals, none may be as effective as a metabolism boost.
A metabolism boost increases the amount of calories you’ll burn throughout the day, meaning that you can still lose weight without adding extra workouts or reducing calories. There are a few different types of metabolism boosters for women that you might be interested in, including:
- Dieting Choices
- Exercise Techniques
By utilizing one or more of these kinds of boosters, you can increase your long-term metabolic rate. The result willbe more pounds lost for the same amount of effort. Let’s take a look at some of the most popular ways that women to boost their metabolism and why they’re effective.
Food and Diet
Making changes to what you eat and when you eat it can be one of the most effective ways to boost your metabolism. This is especially true for women, whose bodies are more sensitive to changes in eating cycles.
Eat More Protein
A lot of fitness-minded men are already big on protein as a muscle builder. For this reason, a number of women overlook the fact that protein can help them boost their metabolism, even if they’re not looking to put on muscle. The reason that protein is effective as a metabolism booster for women is that it’s harder for the body to break down. The extra work required in breaking it down creates a thermal effect, forcing a woman’s body to burn more calories in the digestion process.
Eating smaller meals is a great way for women to speed up their body’s metabolism. The reason for this is pretty easy to understand. Not eating for a long time causes the body to think it’s being deprived of food, causing it to go into a starvation mode and burn fewer calories. The opposite effect happens. A woman who eats 5 or 6 small meals throughout the day, as opposed to 3 large meals, will make her body constantly anticipate more food. The body burns more calories throughout the day as a result, even though the total amount of calories being consumed is the same.
The other major contributing factor to your metabolism is exercise. Changes in the way you utilize your time in the gym and how frequently you go can make a huge difference on how your body spends energy.
Intense Interval Training
Even though it seems like exercising for longer periods of time would be more effective, women who exercise for long periods at a relaxed pace are actually worse off than those who exercise hard for brief periods. The reason behind this is that exercising at intense levels causes the body to have an after-burn effect where more calories are burned even after leaving the gym.
The solution to using this as an effective metabolism booster, then, is to break up longer workouts. If you’re planning to exercise for an hour, exercise much harder for a half hour. If you can break it up into two workouts at high intensity, you’ll get the after-burn effect while still getting in the same amount of time exercising. Over an extended period of time, the body adjusts and the after-burn metabolic rate soon becomes the normal metabolic rate.
Strength training is actually one of the most effective metabolism boosters for women. Even though a number of women shy away from weights, the fact is that muscle takes extra calories just to maintain. Generally speaking, a pound of muscle requires about 50 calories a day just to maintain. This means that women who add just 4 pounds of muscle will find themselves burning an extra 200 calories a day.
It’s important to note that supplements aren’t a silver bullet for boosting metabolism. While they provide incremental boosts, they’re not enough on their own. That said, pairing the supplements on this list with proper diet and exercise can be a very effective strategy.
Conjugated Linoleic Acid (CLA)
CLA has been around for a number of years, and it’s quickly become a favorite among women as a metabolism booster. Although some of the exact effects of taking it are still murky, it does burn fat. It’s also believed to enhance the immune system and promote muscle development, which ties right in with boosting the metabolism in women who also lift weights.
That said, you can also get CLA naturally. It’s commonly found in dairy products, such as milk. Drinking chocolate milk post-workout is a favorite of bodybuilders, and it can almost certainly help you increase your metabolism.
One vitamin that’s particularly effective for women to boost their metabolism is biotin. Biotin helps the body produce more energy and burn more calories, making it a very effective metabolism booster. It can be found naturally in eggs and a few other foods, or it can be purchased in pill form. Another benefit for women considering biotin is that it’s also used to promote hair and nail growth.
Between diet adjustments, exercise patterns and supplements, there are more than enough metabolism boosters for women to take advantage of. For women who can’t cut anymore calories from their diet or don’t have time for more exercise, these tips will help them burn more weight without having to make sacrifices that they can’t afford to. Although every woman’s body will react to these tips a little differently, you’ll almost certainly find something that’s effective for you if you give these tips a shot.
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:
The 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
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:
- orange juice
- bell peppers
- Brussels sprouts
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:
- macadamia nuts
- collard greens
- green beans
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:
- fish liver oil
- fortified orange juice
- fortified grape juice