Thursday, August 14, 2014

8 Ways to speed up your metabolism to lose weight

Metabolism is all the chemical processes in your body that turn the food you eat into energy for use, maintenance and repair.

If you’re trying to lose weight faster, you have to increase your metabolic rate to speed up burning calories. Check out these 8 easy-to-do metabolic boosters.

 

1-   Water

 

Your body needs water to process calories. If you don't drink enough amount of water, your metabolism may slow down.

An Australian study on overweight and obese adults showed that drinking 2 cups of water 30 minutes before each meal assisted in 44% greater weight loss when combined with hypocaloric diet compared to hypocaloric diet alone and indicated 2 kg greater weight loss over 12 weeks.

 

 

2-   Protein

Protein has higher TEF (Thermogenic Effect of Food) 20-30% compared to carbohydrates 5-10% and fats 0-5%.TEF is the amount of calories your body spends on digestion of food.

So, consuming food such as fish, chicken, eggs, turkey, cheese, legumes and other protein-rich food help you in weight loss.

 

 

3-   Green Tea and Caffeinated beverages

Green tea consumption has been proven to increase thermogenesis and fat oxidation due to its content of caffeine and catechins (especially EGCG).

In a study of caffeine effect on metabolism, over a 2-h period of consuming caffeinated coffee (100 mg), energy expenditure was increased by 16% compared to decaffeinated coffee. [3]

So including 2-3 cups of green tea a day can boost your metabolism and offer you other anti-oxidant and anti-inflammatory benefits of green tea. But don’t add sugar to it!

 

 

4-   Calcium

Calcium has been suggested to play role in fat metabolism, lipolysis, fat oxidation and energy expenditure. Although the exact effect of calcium intake on weight loss is inconsistent in all studies, it is still a very important element for weight loss planning.

Focus on consuming more dairy products and calcium rich foods such as broccoli, curly kale, kidney beans, sardines, figs and others to get your calcium daily needs.

Read more about balanced diet.

 

 

5-   Spicy and chili food

Capsaicin which is the major pungent (hot) component in hot pepper has been found to enhance energy expenditure and fat oxidation. Eating spicy food increases energy expenditure due to the combination of both metabolic and sensory inputs (body and skin temperature increase).

If you can handle spicy foods, add some to your meals and dressings.

 

6-   Iron

Iron plays a major role in metabolic process and is an essential component of the oxygen carrying molecule “hemoglobin”. Iron deficiency can lead to fatigue and impair ability to do physical activity due to lack of oxygen delivery to cells and without enough oxygen, fat oxidation is slowed down.

So consume at least 3 of your daily servings of iron-rich foods such as eggs, liver, poultry, tuna, iron-fortified cereals dried fruits & dried beans.

 

7-   Whole grains

Whole grains requires more energy to be digested than processed grained, so making most of your food choices based on whole grains optimizes energy spent on thermogenesis.

Whole grain foods such as: oatmeal, brown rice and whole bread.

 

8-   Ginger

Besides the anti-inflammatory and the anti-hypertensive benefits of ginger root, a study showed an increase of Thermogenesis and reduced feelings of hunger from the consumption of hot ginger beverage, which may aid in weight management. [4]

Be creative, you can add ginger and use it as spice in cooking!


Get to Know what is Resting Metabolic Rate to find other ways to increase burning of calories.


References:

1-  http://www.racgp.org.au/afp/2013/july/pre-meal-water/

2-  http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Metabolism_explained

3-  http://www.ncbi.nlm.nih.gov/pubmed/20156466

4-  http://www.ncbi.nlm.nih.gov/pubmed/22538118

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