Here are the main metabolism boosters you’ll want to weave into your daily diet. Dig in
Boost your Metabolism via First Class Fashionista
Every time we eat or drink, we can thank our metabolism for converting all those calories into energy. Our size, gender, and age all factor into our metabolic rate, but there are also ways to independently control its speed. And the faster our metabolism, the more calories we burn off, making that Krispy Kreme breakfast no longer such a big deal. (OK, the donut probably still isn’t the best idea.) Here are 11 ways to keep that body burning:
Adopt a few of these strategies to get the metabolism you crave—in the time you have.
1. Think: strong We all know weight-lifting builds muscle, and the more muscle you have, the more calories you burn. What you may not realize is that the calorie burn continues long after your last rep. In a study at Southern Illinois University, exercisers who did a 15-minute resistance routine burned 100 extra calories a day for three days afterward.
“Strength training causes micro trauma to the muscles,” says Wayne Westcott, PhD, director of fitness research at Quincy College in Massachusetts. “Your body has to rebuild the muscle.” It does that by torching additional protein and carbs. Boost your fat burning: Three days a week, do 1 to 3 sets each of five resistance exercises (think push-ups and squats).
2. Lift first, do cardio second Exercisers who pumped iron 20 minutes before cycling melted more fat than those who didn’t lift or those who waited longer between lifting and doing cardio. So move right from the hand weights to that bike or treadmill.
3. Spice things up That beyond-hot mustard that comes with Asian takeout can rev your metabolism by 20 to 25 percent. “It boosts production of fat-burning hormones,” says Lori Shemek, PhD, author of Fire-Up Your Fat Burn! Try adding one teaspoon to your usual vinaigrette.
Keep reading for three more ways to kickstart your metabolism.
4. Include intervals Cyclists who pedaled at an all-out effort with high resistance for a total of five 30-second sprints (that’s just 2.5 minutes!) burned a whopping 200 calories, according to recent Colorado State University research. Don’t forget to recover between intervals: Here participants recouped with four minutes of slow pedaling with low resistance after each burst. “Changing the intensity forces your muscles to work harder,” says Andia Winslow, a personal trainer in New York City.
5. Guzzle H2O It will keep your metabolism humming when you’re just bumming around. In a University of Utah study, participants who downed eight to 12 glasses of water a day burned more calories at rest than those who drank four. Water not your cup of tea? Freeze bits of peeled citrus fruit and use them in place of ice cubes.
6. Snack post-workout Exercisers who drank a 250-calorie shake with 24 grams of protein and 36 grams of carbs after strength training lost about four pounds more fat and created one and a half pounds more lean muscle in six months than those who didn’t drink the shake, Westcott says. His research links the protein-carb hit with muscle building and fat loss. But it doesn’t have to be a shake; a banana with peanut butter works too—just nosh within 30 minutes after working out (and include those calories in your overall tally).
7. Do a Down Dog Surprise: Yoga gets you in burn mode. In one study, participants who om’d their way through a 50-minute yoga session saw a drop in their levels of the stress hormone cortisol, which can inhibit fat burning. Start with a 10-minute circuit (like the one below) and work up to a longer session.
Today’s “Dr. Oz Show” features nine simple and mostly food-related ways to spark your metabolism to spark a sluggish weight-loss plan. And, of course, there are some supplements in the mix.
But keep in mind, these are not “magical” or “miracle” foods or supplements. Look behind the breathless hype and see whether any of these tips are a fit for you.
- Rocket Fuels: This category features metabolism-boosting drinks that include a shot glass full of a spicy tomato juice-hot sauce-lime juice-horseradish mixture (hmmm, Bloody Mary, anyone?). He also recommends kombucha tea and iced-down red wine spiked with mint. As for that kombucha, Dr. Oz says to stick with bottled drinks such asKombucha Wonder Drink, which is safer than the risky home-brewed kombuchas. But be aware that a bottle of Kombucha Wonder Drink has 100 calories, so figure that into your eating plan.
- Power Pills: The supplements fucoxanthin, sacha inchi (also known as Inca peanuts) and the amino acid L-arginine are said to help combat belly fat.
- Calorie Confusion Plan: Alternate high calorie days (2,000 calories) and low-calorie days (1,200 calories spread over 4 meals) to “confuse” your body into speeding its metabolism. For Dr. Oz’s full 7-day Calorie Confusion meal plan, click here.
- Spices and Spirulina: Adding spices to your food ups the antioxidant levels, and spicy foods can increase metabolism. They also include the mineral vanadium, which can help with blood sugar spikes. And snacks that contain spirulina, a blue-green algae, is high in meatless protein.
- Water Bands: All you need to do is slip 5 rubber bands on your wrist every morning. Every time you finish 16 ounces of water, move that band to the other wrist. By the end of the day, you’ll have consumed 10 glasses of water. which has been shown to increase metabolism and keep you feeling fuller.
- Spice Swish: The combination of a half teaspoon each of turmeric, cinnamon and ginger in a glass of water, swish, and spit. Dr. Oz warns that this may not taste great but the gargle activates nerve receptors in the mouth that activate the sympatheic nervous system that revs metabolism.
- The Fidget Factor: Scientists have discovered that “non-exercise activity thermogenesis,” or NEAT activity, can burn an extra 100 calories a day.Toe tapping, finger drumming or leg wiggling are some NEAT tricks.
- Emergency Power-Up Snacks: Spicy wasabi peas and cacao nibs are handy to-go snacks that have metabolism-boosting properties. The peas’ heat can rev you up while the cacao offers a chocolatey punch without any sugar and a load of antioxidants.
- Super Power Stretch: This simple stretch may not burn many calories but it can awaken your adrenal glands to boost your metabolism. Stand with your feet and legs together, then bend your knees like you’re sitting in a chair. Keeping your chest lifted, twist to your right, using your left elbow on your right knee as an anchor. Hold the position for 20 seconds, then twist to the other side and do the same.