See, your body can't work as efficiently to burn calories when it doesn't have what it needs to work properly. On the other hand, when you treat iron deficiency with sufficient iron intake, you can lose weight and improve metabolic parameters such as lowering blood pressure and bad cholesterol levels, according to a Clinical Therapeutics study.
Iron-rich foods you can add to your diet to boost metabolism include:. Bodybuilders have long sworn by eating every few hours to keep their muscles fueled, but don't discount the weight loss potential of three squares a day.
A study in the journal Hepatology put two groups of men on weight-gain diets. One group divided the calories among three small meals with snacks in between while the second group ate the same number of calories in three square meals. While both groups gained weight, researchers found that belly fat—the dangerous kind that increases heart-disease risk—only increased in the high-meal frequency group. While drinking in moderation every so often won't do too much harm to your waistline, making it a habit can slow down your metabolic rate.
When your body has a cocktail to break down, it takes precedence over any food that you've already eaten that's waiting to be digested. This slows down the entire metabolic process.
On the occasions that you decided to indulge, stick to low-calorie drinks. Alternate your alcohol with water to slow your pace, and cut yourself off after two drinks. Avoid ordering high-cal bar food like fries and burgers. An important note: Wine in moderation can have numerous benefits, including weight loss! Shuck one for your metabolism. Heck, make it a half dozen.
After all, oysters are one of the best dietary sources zinc—a mineral that's critical for thyroid health. In fact, the body needs enough zinc to activate production of thyroid hormone.
And, in turn, we need enough thyroid hormone to absorb zinc. Any way you look at it, deficiencies are likely to result in a sluggish metabolism, and supplementing with the mineral has shown to get weight loss back on track. One study in Nutrition Research and Practice found that obese people who consumed 30 milligrams of zinc per day—the equivalent of just six raw oysters—had improved BMIs, lost weight, and showed improvements in blood cholesterol levels.
Get shucking! Probiotics in products like yogurt and fermented foods like pickles and sauerkraut help good bacteria in the gut process food more efficiently. Not only is yogurt a great source of protein and calcium, a Nature study found that eating it as part of a reduced-calorie diet can help shrink your waistline.
And you can incorporate it into dishes throughout the day. Coffee is one of the best drinks for weight loss because it boosts your metabolism. A study published in the journal Food Science and Biotechnology found that caffeine revs the sympathetic nervous system and increases lipolysis aka fat burn.
A cup of black coffee is a good pre-workout beverage, too: Researchers found that cyclists who took a caffeine supplement were able to ride about a mile farther than those who took a placebo. Make yours a venti and skip the sweeteners. Have a few cups of java for a metabolism boost, but if you're never seen without a mug at your lips, that could work against you, says Shapiro.
Caffeine is a natural appetite suppressant. If you're constantly consuming it, you may not eat much—or realize how hungry you really are—until you get home for dinner. It's like butter that grows on trees. But instead of the cholesterol, trans fats, and saturated fats in real butter, avocado contains metabolism-enhancing monounsaturated fat.
And that's not all. Each creamy fruit is also packed with fiber and free-radical-killing antioxidants. Free radicals are destructive rogue oxygen molecules—natural byproducts of metabolism—that trigger various chain reactions in the body that destroy cells and DNA, causing all kinds of health problems.
Antioxidants in fresh fruits and vegetables can help neutralize some free radicals, but they can't reach the mitochondria—the base camp for the free radical army—and that's a problem. When your mitochondria aren't working properly, your metabolism runs less efficiently.
Enter: Avocado. A study found that monounsaturated-rich oil pressed from the fruit can help mitochondria become more resilient. Researchers say the results jive with low-disease rates in Mediterranean countries where olive oil—nutritionally similar to the avocado—is a diet staple.
If you want to give your metabolism a leg up, Jubilee says, switch to organic, grass-fed, pasture-raised beef, eggs, and dairy products, thereby avoiding those nasty hormones at mealtime. Calcium and vitamin C team up well to boost metabolism. Broccoli contains both nutrients, not to mention the kind of fiber that's been shown to increase TEF.
What's more: Broccoli contains a compound that works on a genetic level to effectively "switch off" cancer genes, leading to the targeted death of cancer cells and slowing of disease progression. It's no joke: Genuine laughter may cause a 10—20 percent increase in basal energy expenditure and resting heart-rate, according to a study published in the International Journal of Obesity.
That means a minute giggle fest could burn up 40 to calories. Let us hear you lol! Add mustard to your meal, and feel the burn—literally! Scientists at England's Oxford Polytechnic Institute found that by eating just one teaspoon of mustard about 5 calories can boost the metabolism by up to 25 percent for several hours after eating.
The benefits, researchers say, may be attributed to capsaicin and allyl isothiocyanates, phytochemicals that give the mustard its characteristic flavor.
Forget slogging on the treadmill for hours, research printed in the journal Physiological Reports showed that people who did five second bursts of max-effort cycling, followed by 4 minutes of rest, burned extra calories that day.
That's just 2. It's well reported that fiery capsaicin think: hot sauce, cayenne, chili can rev up the metabolism, but study findings presented at the Experimental Biology meeting in Anaheim, California , showed similar weight loss potential in dihydrocapsiate DCT , the non-spicy cousin of hot peppers. Participants who ate the most DCT experienced a metabolic boost that was nearly double the placebo group!
Bottom line: Pile on the poblanos! A striking new study published in the journal Diabetes suggests that simply turning on the AC may subtly transform a person's stores of brown fat, the "good" fat stimulated by cold temperatures, that serves to keep us warm by burning through "bad" fat stores.
Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the men had almost doubled their volumes of brown fat. One study in the European Journal of Nutrition put two groups of men on identical weight loss diets. The only difference? Half of the group ate their carbs throughout the day while the second group reserved carbohydrates for nighttime.
The result? The nighttime carb group showed a significantly higher diet-induced thermogenesis meaning they burned more calories digesting their food the next day. On the other hand, the daytime-carb group showed increased blood sugar levels. Experts believe that when you give yourself large gaps between your carb intake like fasting overnight , your body is more equipped to deal with your intake of blood-sugar-raising carbs when you have them next.
Not only is vinegar great on salad, it's also shown to "switch on" genes that release proteins that break down fat. In a study of overweight Japanese men and women published in Bioscience, Biotechnology, and Biochemistry , researchers found that participants who drank one or two tablespoons of apple cider vinegar daily for 12 weeks significantly lowered their body weight, BMI, visceral fat, and waist circumference.
Although it's true that egg whites are low in calories, fat-free, and contain most of the protein found in an egg, eating the entire egg is beneficial to your metabolism. The yolk contains many metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids and—most significantly—choline, a powerful compound that animal research shows can prevent the storage of fat around your liver.
Having more muscle increases your calorie needs by increasing your basal metabolic rate. Exercise helps you burn calories and build and maintain muscle mass. Any physical activity is better than none.
Start slow and gradually work your way up to incorporating both aerobic exercise and strength training into your routine. If you're concerned about your weight or you think your metabolism is too slow, talk with your doctor.
Your doctor can check for medical causes and help you adopt healthy lifestyle changes to aid your weight loss. Donald Hensrud, M. There is a problem with information submitted for this request.
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This site complies with the HONcode standard for trustworthy health information: verify here. This content does not have an English version. This content does not have an Arabic version. See more conditions. Request Appointment. Healthy Lifestyle Weight loss. Studies have found that those who drink more water tend to burn more calories.
The U. National Academies of Sciences, Engineering, and Medicine recommends that adult men get roughly Standing up is integral for those looking to boost their metabolism, as long periods of sitting equate to fewer calories burned.
In fact, research has found a link between poor posture which often comes as a result of sitting too often and for long periods of time and obesity. It's easier said than done on work days, but investing in a standing desk or taking short breaks throughout the day — to stand up and move around — can help. Avoid crash diets, which can cause your metabolism and your weight to yo-yo. Instead, make lifestyle changes like getting more sleep and taking on a workout and diet that are easy to maintain.
While it might seem like a good idea to drop weight quickly via short but heavily regimented diets, those can cause your body to lose muscle and cause you to get rundown quickly. How can I speed up my metabolism? Updated October 31, Meal timing and frequency: implications for cardiovascular disease prevention: a scientific statement from the American Heart Association.
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