How to Boost Metabolism with Small Changes

Out metabolism is our own personal weight-loss and fitness personnel.

According to John Berardi, Ph.D., C.S.C.S., author of The Metabolism Advantage, "You have a huge amount of control over your metabolic rate. You can’t affect how many calories it takes to keep your heart beating, but you can burn an extra 500 to 600 calories a day by exercising properly and eating right."

A few tweaks in your routine here and there, you can direct your personnel to function more efficiently.

Here are some expert-compiled changes that you can do to boost your metabolism:

In the morning

Eat a healthy breakfast everyday

Skipping breakfast triggers your body to go into "starvation mode." Because your body thinks it’s starving, it will try to conserve as much energy as possible, thus your metabolism slows.

The more nourishing your first meal of the day is, the better it is for you and your metabolism. In one study published in the American Journal Of Epidemiology, participants who got 22-55 percent of their total calories in the morning gained almost 3 pounds. In another study published in the same journal, participants who admitted to regularly skipping breakfast had 4.5 times the risk of obesity as those who eat breakfast.

Eat foods that will keep you feeling fuller longer, and are slow to digest. Berardi suggest this power breakfast made up of lean protein, complex carbs, and healthy fats such: an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil.

Caffeine is okay

A study published in the Journal of Physiology and Behavior found that the average metabolic rate of people who drank caffeinated coffee is 16 percent higher than those you drank decaf. Robert Kenefick, Ph.D., a research physiologist at the U.S. Army Research Institute of Environmental Medicine explains that caffeine increases heart rate and breathing by stimulating the central nervous system.

Drink cold water

After having your caffeine fill, chase it down with an ice-cold glass of H20. A University of Utah research found that volunteers who drank 8-12 eight-ounce glasses of water per day had higher metabolic rates that those who drank half as much. Madelyn Fernstrom, Ph.D., founder and director of the University of Pittsburgh Medical Center Weight Management Center says this is because the body ‘exerts extra effort’ to heat the cold water up to your core temperature. The extra calories burned from that extra effort is not much, but make a habit out of it and the burned calories will add up to pounds lost.

At work

Protein is okay

Most 9-5 office workers will avoid protein come lunch time and stick to their veggie salad. However, Donald Layman, Ph.D., professor of nutrition at the University of Illinois says that including protein every meal aids in building and maintaining lean muscle mass. Try to consume about 30 grams of protein at each meal. That’s about a 4-ounce boneless chicken breast of a cup of low-fat cottage cheese.

Choose green

Drink green tea. Tammy Lakatos Shames, R.D., author of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever says "It’s the closest thing to a metabolism potion." Green tea contains a compound called ECGC, which promotes fat burning. In one study, people who drank the equivalent of 3-5 cups a day for 12 weeks lowered their body weight by 4.6 percent. Other studies show that consuming 2-4 cups of green tea per day may burn 50 extra calories or 5 pounds a year.

Dairy damage-control

We all slip up. That’s okay. When this happens, go for some-calcium rich afternoon snack such as 8 ounces of milk or 6 ounces of low-fat yogurt. According to a University of Copenhagen study, calcium helps the body metabolize fat more efficiently by increasing the rate at which it gets rid of fat as waste.

Grocery shopping

Go organic

Researchers in Canada discovered that dieters with the most organochlorides (chemicals in pesticides) stored in their fat cells were the most vulnerable to disruptions in mitochondrial activity and thyroid function. In English, that means their metabolism is halted. Visit foodnews.org/fulllist to find out the most and least organochloride-rich foods.

Hot stuff

Capsaicin, the compound that gives chili peppers their scorching quality, can also fire up your metabolism. A study published in the Journal of Nutritional Science and Vitaminology reports that a teaspoon of chopped red or green chilies amps up the body’s heat production and sympathetic nervous system activity (fight-or-flight-response), resulting in a temporary metabolism increase of 23 percent.

Iron

Women lose iron every month due to their period. This can bring your metabolism to a grinding halt because iron helps carry oxygen to the muscles. When your oxygen supply is low, muscles don’t get enough oxygen, energy goes down, and metabolism stalls. Pump up more iron in your system by eating beans, fortified cereals, and dark leafy greens like spinach.

Source: MSN Health