While speeding up your metabolism requires strength training to achieve your weight loss goals, proper diet also plays a key role in helping your body burn up calories more efficiently. Here are different diet tips to rev up your metabolism in no time.
Breakfast – Getting started begins at the breakfast table. Make sure you eat a nutrient-rich morning meal such as oatmeal with almonds and berries, or a spinach-and-feta omelet with a slice of whole-grain toast shortly after getting out of bed. It will literally wake up your metabolism. Mark Hyman, MD, an integrative and functional medicine specialist in private practice in Lenox, Massachusetts said that, “Eating breakfast gets the engine going and keeps it going.”
There is an ongoing study that tracks 5,000 people who lost an average of 66 pounds and kept it off more than five years. According to the National Weight Control Registry, 78 percent of those who keep it off eat breakfast meal every day.
Green tea – It may have become popular for its antioxidant polyphenols, but new evidence shows that green tea’s active ingredient, catechin, may crank up metabolism. Several research studies have found that dieters who went for green tea lost more weight than those who didn’t, suggesting that catechins may improve fat oxidation and thermogenesis, your body’s production of energy, or heat, from digestion. Based on one study, if you drink five eight-ounce cups of green tea a day, you can increase your energy expenditure by 90 calories a day.
Calories – Cutting down on too many calories makes your metabolism thinks that times are lean and puts the breaks on fat-burning to conserve energy. The trick is to keep your metabolism revved up while dieting by eating enough calories to at least match your resting metabolic rate. That’s about 1,330 calories for a 5-feet-4-inch, 150-pound, 40-year-old woman.
Nibbling Vs. Gorging – Enjoying six small meals throughout the day is a proven strategy to help you curb hunger and eat fewer calories overall. Experts agree that nibbling versus gorging as a way to keep metabolism running holds blood sugar levels steady and prevents weight-gain-promoting insulin to spike. Keep calories intake to around 300 each, or divide your usual day’s calories by six.
Organic – Experts say that fruits, vegetables, and grains grown without pesticides keep your fat-burning system running at full-tilt because they don’t expose your thyroid to toxins. On the other hand, non-organic produce blocks your metabolism mainly by interfering with your thyroid, which is your body’s thermostat which determines how fast it runs.
Protein – The body digests protein more slowly than fat or carbs, making you feel full for a longer period of time, especially when taken during breakfast. In addition, it may also give metabolism a bump. In a process called thermogenesis, the body uses about 10 percent of its calorie intake for digestion. Since it takes longer to burn protein than carbs or fat, the body expends more energy absorbing the nutrients in a high-protein diet. According to a recent study from Purdue University, diets higher in protein may help preserve lean body mass, which is the best fat-burner of all, thus helping you achieve your weight loss goals.
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