.

Can You Make Your Metabolism

Better?
Boosting metabolism is the holy grail of weight
watchers everywhere, but how fast your body
burns calories depends on several things. Some
people inherit a speedy metabolism. Men tend to
burn more calories than women, even while
resting. And for most people, metabolism slows
steadily after age 40. Although you can't control
your age, gender, or genetics, there are other
ways to improve your metabolism. ere are !0 of
them.
Build Muscle
"our body constantly burns calories, even when
you're doing nothing. #his resting metabolic rate is
much higher in people with more muscle. $very
pound of muscle uses about % calories a day &ust
to sustain itself, while each pound of fat burns only
' calories daily. #hat small difference can add up
over time. After a session of strength training,
muscles are activated all over your body, raising
your average daily metabolic rate.
Step Up Your Workout
Aerobic e(ercise may not build big muscles, but it
can rev up your metabolism in the hours after a
wor)out. #he )ey is to push yourself. igh*
intensity e(ercise delivers a bigger, longer rise in
resting metabolic rate than low* or moderate*
intensity wor)outs. #o get the benefits, try a more
intense class at the gym or include short bursts of
&ogging during your regular wal).
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Slideshow: 10 Ways to Boost Your Metabolism
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Fuel Up With Water
Your body needs water to process calories. If you
are even mildly dehydrated, your metabolism may
slow down. In one study, adults who drank eight or
more glasses of water a day burned more calories
than those who drank four. To stay hydrated, drink
a glass of water or other unsweetened beverage
before every meal and snack. Also, snack on fresh
fruits and vegetables, which naturally contain
water, rather than pretzels or chips.
Should You Try Energy Drinks?
Some ingredients in energy drinks can give your
metabolism a boost. Theyre full of caffeine, which
increases the amount of energy your body uses.
They sometimes have taurine, an amino acid.
Taurine can speed up your metabolism and may
help burn fat. !ut using these drinks can cause
problems like high blood pressure, an"iety, and
sleep issues for some people. The American
Academy of #ediatrics doesn$t recommend them
for kids and teens.
Snack Smart
%ating more often can help you lose weight. &hen
you eat large meals with many hours in between,
your metabolism slows down between meals.
'aving a small meal or snack every ( to ) hours
keeps your metabolism cranking, so you burn
more calories over the course of a day. Several
studies have also shown that people who snack
regularly eat less at mealtime.
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Spice Up Your Meals
Spicy foods have natural chemicals that can kick
your metabolism into a higher gear. Cooking foods
with a tablespoon of chopped red or green chili
pepper can boost your metabolic rate. The effect
is probably temporary, but if you eat spicy foods
often, the benefits may add up. For a quick boost,
spice up pasta dishes, chili, and stews with red
pepper flakes.
Power Up With Protein
Your body burns many more calories digesting
protein than it does eating fat or carbohydrates. s
part of a balanced diet, replacing some carbs with
lean, protein!rich foods can boost metabolism at
mealtime. "ood sources of protein include lean
beef, turkey, fish, white meat chicken, tofu, nuts,
beans, eggs, and low!fat dairy products.
Sip Some Black Coffee
#f you$re a coffee drinker, you probably en%oy the
energy and concentration perks. Taken in
moderation, one of coffee$s benefits may be a
short!term rise in your metabolic rate. Caffeine can
help you feel less tired and even increase your
endurance while you e&ercise.
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Recharge With Green Tea
Drinking green tea or oolong tea offers the
combined benefits of caffeine and catechins,
substances shown to rev up the metabolism for a
couple of hours. Research suggests that drinking
2 to 4 cups of either tea may push the body to
burn 17 more calories during moderately intense
e!ercise for a short time.
Avoid Crash Diets
"rash diets ## those involving eating fewer than
1,2$$ %if you&re a woman' or 1,($$ %if you&re a
man' calories a day ## are bad for anyone hoping
to )uicken their metabolism. *lthough these diets
may help you drop pounds, that comes at the
e!pense of good nutrition. +lus, it backfires, since
you can lose muscle, which in turn slows your
metabolism. ,he final result is your body burns
fewer calories and gains weight faster than before
the diet.
Reviewed by -ichael .. /mith, -D on *ugust 10, 2$11
/ources2
3-*45/ +R673D5D 892
%1' :eland 8obbe ; /tone ; 4etty 3mages
%2' Radius 3mages ; +hotolibrary
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%4' 8ruce :aurance ; +hotographer<s "hoice ; 4etty 3mages
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SOURCES:
Acheson, K. The American Journal of Clinical Nutrition, May 1980.
Arria, A. The Journal of the American Medical Association, Jan. 25, 2011.
Ga!e, M. Nutrition, Oc"o#er 2010.
$a"on, %. Journal of the American College of Nutrition, Oc"o#er 200&.
McKiney $ea"h Cen"er, Uni'ersi"y o( )inois: *+rea,in- .o/n 0o1r Me"a#ois2.*
Me!sca3e: *)ncreasin- +asa Me"a#oic Ra"e %hro1-h E4ercise.*
5a"iona Co1nci on S"ren-"h 6 7i"ness: *A 8o1n! o( M1sce +1rns 90:50 Kca;.ay, Reay<*
%he A2erican Aca!e2y o( 8e!ia"rics Co22i""ee on 51"ri"ion an! Co1nci on S3or"s Me!icine an! 7i"ness. Pediatrics,
31#ishe! onine May 29, 2011.
R1"her(or!, J. International Journal of Sport Nutrition and Exercise Metabolism, A1-1s" 2010.
%he $or2one 7o1n!a"ion: *%he $or2one 7o1n!a"ion=s 8a"ien" G1i!e on Me"a#oic Ris,: 8ri2ary 8re'en"ion o(
Car!io'asc1ar .isease an! %y3e 2 .ia#e"es.*
Uni'ersi"y o( 5or"h %e4as: *Ener-y .rin,s: $e3(1 or $ar2(1>*
?ena#es, M. The American Journal of Clinical Nutrition, March 2008.
@es"er"er3:8an"en-a, M. Phsiolog ! "eha#ior, A1-. 90, 200A.
@oo!an!, K. Medicine ! Science in Sports ! Exercise, s133e2en", 199A.
%his "oo !oes no" 3ro'i!e 2e!ica a!'ice. See additional information:
B 2012 @e#M., CCC. A ri-h"s reser'e!.
My 5o"es:

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