10 Tips To Speed Up Your Metabolism and Lose Weight

"10 Tips To Speed Up Your Metabolism and Lose Weight". I did some research for my diet. I think these tips will help me, and I hope that they will help others too.

1) Eat a good breakfast. The word "breakfast" literally means break a fast. Your body has fasted all night, and needs energy. Your metabolism slows while you sleep, eating helps to rev it back up. It may be the most important meal of the day. A 300 to 400 calorie meal is recommended.

2) Exercise regularly. Aerobic exercise in particular is good. Experts differ a bit. Some say at least 3 times a week for 20 minutes minimum. Others say at least 4 times 30 minutes a day. Examples are jogging, biking, walking quickly, swimming, basketball.

3) Consume more protein. Protein can boost your metabolism, so you can burn an extra 150 to 200 calories a day. Some lean sources of protein are fish, chicken, yogurt, low-fat cheese, legumes, skinless chicken, lean meat.

4) Go for good Carbs. - Stay away from refined carbs such as bagels, white bread, potatoes, these can increase insulin promoting the storage of fat. Some good carbs are most vegetables, fruits, and whole grains.

5) Load up on low-fat dairy. In one study done by the American Society for Nutritional Sciences Journal of Nutrition showed that women who ate more milk, yogurt, and cheese 3 to 4 times a day lost 70 percent more body fat then women who didn't.

6) Pump Iron. Weight training is a good way to crank up your metabolic rate. A pound of muscle burns up to 9 times the calories of a pound of fat. You can get great results with only two 15-minute lifting sessions a week. As long as they're performed to muscle fatigue.

7) Get some sleep. Studies show that lack of sleep can derail your metabolism. Schedule your workouts at least 2 to 3 hours before bedtime.

8) Chill out. Long-term stress can increase stress hormones which stimulate fat cells, and encourage fat storage. The stress hormones increase appetite, making you likely to overeat. So allow yourself 10 to 15 minutes every day to enjoy a relaxing activity. Examples are, play with your dog, write in your journal, listen to classical music.

9) Drink green tea. There's evidence that it contains antioxidants that speed up metabolism.

10) Eat smaller, but more frequent meals. This helps to stabilize your insulin, and kick your metabolism in high gear. Some studies suggest eating 4 or 5 small meals a day. Other studies say to eat 3 small meals with 3 low cal snacks in-between.


Info in this post was based on...

WebMD

Weight loss resources co. UK

The Red Book Magazine