11 December 2008

Get a dose of sunlight
Exposure to bright light decreases melatonin and increases serotonin, shifting your body from sleep to awake mode and, in turn, revving your metabolic furnace.

Breakfast, Breakfast and Breakfast
  • Studies indicate that eating breakfast may increase resting metabolism by 10 percent and reduce the risk of obesity and diabetes.
  • Eat a 300- to 400-calorie breakfast your energy stores are depleted by as much as 80% from the night before. Without food, your body shifts into starvation mode, which means it begins to conserve energy and burn fewer calories.That may be why, in one study, breakfast skippers were 4 1/2 times more likely to be obese than breakfast eaters.
  • Make sure it’s a healthy morning with whole-grain cereal and fruit, whole-wheat toast and peanut butter or fat-free yogurt and a handful of granola.
Throw in a cup of halved strawberries
Research suggests that getting enough vitamin C -- 75 mg a day may be essential for optimal fat burning. The strawberries provide 90 mg.

Sip a cup of coffee or tea
Caffeine is a central nervous system stimulant that moderately boosts metabolism, helping you burn about 20 extra calories.

Brew some green tea
Studies show that the polyphenol compounds in 2 to 4 cups may help raise metabolism by as much as 35 percent and encourage fat burning.

Take B vitamins
  • Vitamin B are key players in DNA synthesis, the central nervous system, metabolism of carbohydrates, fats and protein and energy production.
  • Inadequate amounts of B6, B12, folate, thiamin and niacin can leave you feeling depressed and fatigued, slow the body’s metabolism and increase your risk for chronic diseases.
  • Foods high in the B’s include: spinach, asparagus, beans (navy, soy, black beans), melon, broccoli, fish, poultry and eggs.
Consume enough magnesium
  • Magnesium is a mineral needed by every cell in your body and is used in more than 300 biochemical reactions in the body, including proper muscle, nerve and heart function, protein synthesis and energy metabolism. Boost your intake of high magnesium foods to give your metabolism a boost. Go green with your vegetables. Green vegetables such as spinach provide magnesium because the center of the chlorophyll molecule contains magnesium.
  • Excellent sources of magnesium include: halibut, nuts such as almonds, cashews and peanuts, soybeans (edamame), whole-grain cereals, oatmeal, and legumes such as black-eyed peas and lentils.
Eat Healthy Snack
  • Eating healthy snacks, in snack-size portions, can help you avoid the over-hungry-over-eating syndrome that often leads to overweight and can leave you feeling lethargic.
  • Be sure to include healthy carbs and protein in each snack such as: peanut butter and banana, trail mix, hummus and baby carrots, or an apple with low-fat Cheddar cheese.
  • The protein/carbohydrate combination help regulate blood sugar, energy levels and feelings of satiety.
Eat the majority of your food earlier in the day.
  • Dinner should be your lightest meal, and some experts recommend you don't anything after 8 p.m., or any later than 3 to 4 hours before bedtime. This helps your body process and burn the food when you're aware and moving around and burning more calories per hour.
Speed play and strength train
  • Interval training or speed play is a great way to pump up your metabolism and make your workouts more fun.
  • Interval training alternates short bursts of intense activity with lower intensity activity.
  • For example; alternating sprints with a slow jog, or powering up a hill followed by an easy downhill lope.
  • One way to combat this metabolic slowdown is with regular strength or resistance training.
  • Resistance training stimulates muscles to become stronger and healthier, providing your body with beneficial improvements in strength and function. Resistance training also reduces fat mass and increases muscle mass. Research suggests that resistance training may even increase life expectancy.
Stop slashing calories
  • Food stimulates energy metabolism needed for digestion in a process called “dietary induced thermogenesis.”
    See more about Foods that Increase Metabolism
  • Restricting calories also signals the body that there is no food available, so it tries to conserve stores of carbohydrate and fat by slowing down its metabolism.
  • The best way to keep your metabolism revved is to eat regular meals with snacks when necessary to give your body a constant supply of healthy fuel.
Energizing Yoga
  • Accelerate the natural metabolic boost that occurs when you wake up by doing these poses.
  • Yoga can also help control levels of the stress hormone cortisol, which begins to rise after waking and can contribute to muscle loss and a resulting dip in metabolism.
Get enough aerobic exercise
As much as you can is really a help for your metabolism, and if you do it in the morning, you'll raise your metabolism all day.

Laugh it up
Laughing eases stress and boosts calorie burn up to 20%.

Take the stairs
Climbing stairs quickly elevates your heart rate for a metabolic jolt that burns 8 calories per minute twice as much as brisk walking. Try to accumulate 5 to 10 minutes during the afternoon.

Don't starve
Dropping your calorie intake below 1,000 calories a day will signal to your body that you are in starvation mode, and will slow down your metabolism.

Try Chinese Herbs
  • Schizandra, chinese herb that is used for fatigue.
  • Ginseng is also popular for energy. Before trying any herbs, supplements, or vitamins, you should of course consult with your practitioner to ensure they are safe for you.
Try mate tea
  • Mate tea is an herbal tea native to South America.
  • Mate is considered far more nutritious than black tea or coffee, and though it also has some caffeine, its effects are energizing, rather than making people jittery.
See more about Foods that Increase Metabolism.


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