How Much Can You Really Boost Your Metabolism?
Historically, people with slow metabolisms stood a better chance of survival in times of famine. If you are one of these people, your metabolism is being thrifty and is preserving your energy in the face of a sudden reduction in calories. Many dieters face this problem. They find that as they lower their calorie intake, their body makes losing weight even more difficult. The answer is to speed up your metabolism. Yes, this is possible. You may not see results as quickly as someone whose body naturally uses calories less efficiently, but you can boost your metabolism and lose weight as a result.
Here are some of the ways that this can be done:
1. Start Drinking Green Tea
Green tea contains a number of substances that have been shown to speed up metabolism. Those substances include a group of antioxidants called catechins, as well as caffeine. You will need to drink about five cups of green tea per day; this is the amount linked with the reduced risk of chronic diseases like heart disease. This amount could also help you to lose as much as eight pounds over the course of a year.
2. Increase Your Water Intake
Along with reducing your calorie intake, drinking more water can help to boost your metabolism. A German study showed that metabolism is increased by 30 percent within 10 minutes of drinking 16 ounces of water. The study also found that the increased metabolic rate was sustained for more than an hour. You should drink no less than eight glasses of water each day.
3. Eat More Fruits and Vegetables
Most people already know that fruits and vegetables are full of nutrients; however, they may also help to preserve muscle that can boost your metabolism. A study from the University of Florida found that people who ate more produce had less body fat and lower waist circumferences than people who ate less. Try to eat produce at every meal.
4. Avoid Skipping Meals
Space your meals properly to ensure that you have enough energy throughout the day. This will help to eliminate problems like hunger pangs, mood swings and headaches. Also, eating erratically sends a signal to your body to burn calories more slowly and to conserve fat. This may be why you are not losing weight, even though you are consuming a low number of calories. Eating a balanced diet and having a meal every three or four hours can help you to lose more fat than muscle.
Muscle burns more calories than fat, which means that strength training can help to support a healthy metabolism. Losing fat and replacing it with muscle can provide a measurable metabolic boost that can help you to burn calories even when you are not exercising.