What is metabolism and how does it affect you? Metabolism is the rate at which the body carries out chemical processes to burn calories. Keeping your metabolic rate in tip-top shape is essential for keeping the weight off and staying lean. While the following items are nutritious and foods the body really craves ... they are also foods, when added consistently to your eating habits, that will keep your body and mind working more efficiently and make it a calorie burning machine.
- Refreshing and reviving H20: Studies indicate drinking chilled water speeds up weight loss and boost metabolism. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger. Start each morning with 12 ounces of chilled water to kick start your metabolism. Drink up!
- I'll have GREEN tea please. Studies show that green tea extracts (the anti-oxidant EGCG) boosts metabolism and may aid in weight loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease. It’s also a trendy drink among weight-conscious celebrities.
- Soup for you! Eat less and burn fat faster by having a bowl of soup (low fat-low calorie) as an appetizer or a snack. According to a Penn State University study, soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken soup as a snack consumed an average of 100 fewer calories than those in the study who opted for another 270 calorie carbohydrate meal.
- Gorgeous Grapefruit. The grapefruit diet is not a myth. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss and boost metabolism. Grapefruit is a great alternative to an apple or orange and study after study, for the past 30 years, has shown that it can really help burn fat. NOTE: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit.
- Apples and Pears. Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet, according to re searchers from the State University of Rio de Janeiro. Fruit eaters also ate fewer calories overall. So next time you need to satisfy a sugar craving, reach for this low-calorie, high-fiber snack. You’ll feel full longer and eat less.
- Pass the broccoli! Study after study links calcium and weight loss. Broccoli is not only high in calcium, but also loaded with vitamin C, which boosts calcium absorption. This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. And, at just 20-calories per cup, this weight-loss superfood not only fights fat but also contains powerful phytochemicals that boost your immunity and protect against disease.
- Let's get yogurt! Dairy products can boost weight loss efforts, according to a study by Obesity Research. People on a reduced-calorie diet who included three to four servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories. Low-fat and non-fat Greek yogurt is a rich source of weight-loss-friendly calcium and protein, providing about 450 mg of calcium (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein. Plus the good bacteria and probiotics will keep the digestive track a happy camper.
- Lean Turkey! Rev up your fat-burning engine with this bodybuilder favorite. Countless studies have shown that protein can help boost metabolism, lose fat and build lean muscle tissue, so you burn more calories. A 3-ounce serving of boneless, skinless lean turkey breast weighs in at 120 calories and provides 26 grams of appetite-curbing protein, 1 gram of fat and 0 grams of saturated fat. With the price of chicken going up and up these days Turkey has become a great alternative. Turkey, it's not just for Thanksgiving and Christmas anymore.
- What to have for breakfast ...? Oatmeal! This heart-healthy favorite ranks high on the good carb list, because it’s a good source of cholesterol-fighting, fat-soluble fiber (7 grams per 3/4-cup serving) that keeps you full and provides you with the energy you need to make the most of your workouts. Just be sure to avoid the high sugar instant oatmeal packets and go for the weight-control or high fiber packets. Choosing steel cut or natural rolled oats will also ensure a full dose of vitamins, minerals and fiber.
- Have a side of peppers with your meal. Eating hot peppers can speed up and boost metabolism and cool your cravings, researchers at Laval University in Canada found. Here’s why: Capsaicin (a chemical found in jalapeno and cayenne peppers) temporarily stimulates your body to release more stress hormones, which speeds up your metabolism and causes you to burn more calories.
If you want lasting results with weight loss, consistency with training and eating healthy is important while "exercising" the metabolism is vital for overall health and fitness success.
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