Tag Archives: Metabolism

Fat Burning Foods: 8 Foods that Help Speed up your Metabolism

fat-burning-foods

Certain foods have a very high thermogenic effect, which means they cause your body temperature to increase the way it does when you exercise, thus boosting your metabolism. Other foods contain nutrients and compounds that help speed up your metabolism and help with fat burning.

8 Foods that boost metabolism and burn fat are:

1. Water

glass-of-water

Water is a natural appetite suppressant that will help increase your body’s metabolism by simply drinking it. You can stay hydrated for your workouts and keep your metabolism high by drinking sufficient water every day.


2. Grapefruit

 

grapefruit

Studies have shown that grapefruit has unique chemical properties that promote weight loss. This citrus fruit is full of vitamin C and will reduce insulin levels. Insulin regulates blood sugar and metabolism, and signals body to store excess food calories as fat. Thus, reducing spikes in Insulin levels will decrease excessive signals to make fat, which will ultimately promote weight loss. One thing to remember is that grapefruit can interact with medications, so check with your doctor before adding it to your diet.


3. Whole Grains

 

whole-grain

The body burns twice as many calories breaking down whole foods like oatmeal, quinoa and brown rice than processed foods. The high fiber content fills you up quickly, lowers cholesterol, is high in nutrients and keeps your insulin levels steady thus decreasing the new fat production.


4. Green Vegetables

green-vegetables

Green vegetables like broccoli and spinach fight free radicals and improve recovery for better muscle building. They also contain phytochemicals that boost immunity and protect against disease, and can help enhance fat loss.


5. Green Tea

green-tea

Studies show that green tea contains a compound that temporarily speeds up metabolism. It also has great antioxidants and may help prevent some forms of cancer.


6. Hot Peppers

hot-peppers

Hot peppers contain Capsaicin which once in your system causes your body to temporarily release stress hormones that speed up your metabolism. So, as your body copes with the spicy food, it burns more calories. Chili peppers also reduce hunger and food intake.


7. Low-fat Dairy

milk

Low fat dairy is high in the essential calcium and Vitamin D that helps preserve bones and build the muscle mass that is needed for fat burning and weight loss. Try Greek style yogurt for extra protein content.


8. Lean Meats

meat

Lean Meats are great sources of protein, and they take longer to digest than fruits and vegetables. Protein has a high thermogenic effect, so you burn more calories from the consumed food during digestion. Dietary proteins also give you more energy for exercise, so you get twice the metabolic benefit from one food.

10 Tips to Boost Your Metabolism

tips-to-boost-metabolism

There are several factors that affect a person’s metabolism  which includes age, weight, hormonal changes, lean muscle mass, diet, genetics, stress and the amount of physical activity a person performs on a daily basis.  Your total metabolic rate is not fixed, and when given the proper foods, hydration, exercise and supplements, it can be increased and help you slim down.  Here are some tips to help boost your metabolism:

1. Build lean body mass.

Our  metabolism slows down as we age and one way to speed this up is by exercising and building more lean muscle which burns calories.  So the more lean muscle you have, the more calories and fat you burn, even while resting.

2. Eat Breakfast.

Many people skip breakfast and don’t realize it is the most important meal of the day.  Your metabolic rate is highest in the morning and starts to decline on a gradual level as the day progresses so breakfast gives your metabolism a boost and provides a consistent energy supply throughout the day. The majority of people who eat a healthy breakfast have fewer weight and health issues than those who don’t.

3. Eat small meals.

By eating 5 to 6 small meals per day spaced 2 to 3 hours apart, the body is given a steady supply of energy and a person is less likely to binge eat.

4. Don’t miss meals.

Skipping meals in order to lose weight is counterproductive because it actually slows metabolism and can lead to over eating.

5. Eat more protein!

The hormone glucagon is released in response to dietary protein, such as egg whites, low-fat cheese, lean meats, chicken, fish and protein powder. Glucagon signals fat cells to release fat into the blood, thereby promoting its use. In other words, more fat is burned and more weight is lost when you eat more protein.

6. Say good-bye to refined grains and sugar

Products made from refined grains and sugar, such as many breads, pastas, cookies, cakes, sweets and soft drinks cause most people to oversecrete the hormone insulin. Insulin has the opposite effect of glucagon. Insulin is secreted from the pancreas to facilitate the uptake of glucose from the bloodstream into the cells, therefore excess insulin = excess fat.

7. Spicy foods that make you sweat can help boost your metabolism.

Capsaicin found in chili peppers causes your body to release stress hormones  that speed up your metabolism so you burn more calories as your body copes with the spicy food.  Capsaicin also reduces huger and food intake.

8. Get a good night’s sleep.

There is research that shows that people who do not get sufficient sleep tend to gain weight. This may be because the cell regeneration happens during rest and sleep, including its muscular system.

9. Drink more water.

Water is the lubricant of the body. It also flushes toxins out of the body and keeps the kidneys moisturized and allows it to have more time to metabolize fat stores.

10. Drink green tea.

Green tea has been shown to boost metabolism and unlike coffee does not stress the body with caffeine. Studies show that catechins, the antioxidants in green tea, help increase fat burning. Research also shows that green tea may lower blood sugars by inhibiting enzymes that allow the absorption of starches, and it may reduce the absorption of fat from the intestine.