Search

Boost Your Metabolism!!!


Can't lose weight?? One of the main reason's may be because of your slow metabolism...but it doesn't have to stay that way!! Here are some of the fastest ways to boost your metabolism into a calorie-burning machine!!!

1. EAT ENOUGH

You need to cut calories to lose weight. But going too low delivers a double whammy to your metabolism. When you eat less than you need for basic biological function (about 1,200 calories for most women), your body goes into starvation mode, thus throwing the brakes on your metabolism. It also begins to break down calorie-burning muscle tissue for energy which is what you don't want! Eat just enough so you're not hungry—a 150-calorie snack midmorning and midafternoon between three meals (about 430 calories each) will keep your metabolism humming.

2. REV UP IN THE MORNING

Eating breakfast kick starts your metabolism and keeps energy high all day. It's no accident that women who skip this meal are 4 1/2 times as likely to be obese. If nothing else, grab a yogurt, banana, or a oatmeal.

3. DRINK COFFEE OR TEA

Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8%—about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.

4. FIGHT FAT WITH FIBER

Research shows that some fiber can rev your fat burn by as much as 30%. Studies find that women who eat the most fiber in foods gain the least weight over time. Aim for about 25 g a day—the amount in about three servings each of fruits and vegetables.

5. BUY THE BIG BOTTLE

German researchers found that drinking 6 cups of COLD water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature.

6. EAT MORE ORGANIC FOOD

Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. Other research hints that pesticides can trigger weight gain. Always choose organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, and pears; non-organic versions tend to have the highest levels of pesticides.

7. ALWAYS INCLUDE PROTEIN

Your body needs protein to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Research shows protein can up postmeal calorie burn by as much as 35%.

8. EAT IRON-RICH FOODS

Iron is essential for carrying the oxygen your muscles need to burn fat. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a slow metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources.

9. GET MORE VITAMIN D

This vitamin is essential for preserving metabolism-revving muscle. Get 90% of your recommended daily value in a 3.5-ounce serving of salmon. Other good sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs.

10. TAKE IT EASY ON THE ALCOHOL

When you have a drink, you burn less fat, and more slowly than usual, because the alcohol is used as fuel instead. Knocking back the equivalent of about two martinis can reduce your body's fat-burning ability by up to 73%!!!

11. MUSCLE UP!!

So many women trying to lose weight tend to do tons of cardio. If you do too much cardio, you may end up burning muscle which is precious because the more muscle you have, the higher your metabolism is. Muscle burns This is why it is so important for women to add strength training to their work outs. Cardio endurance is important as well, but don't be scared to pick up the weights ladies!!


1,000 views

© 2019, TISCH TOSCH TRAINING

CONTACT INFO

  • Instagram - White Circle