We all share similar goals: looking good; losing weight; and achieving optimal overall fitness. You already know that in order to achieve these goals, your regimen must include (at a minimum) increasing your activity, and reducing your calorie intake. But did you know that there are foods you can add to your diet that will increase your resting metabolic rate without changing anything else. And, even better, you’re guaranteed to have some of these in your kitchen right now! So, lets review how to boost your metabolism. Read to the end for a couple general bonus tips, too.
(1) Green Tea:
We have already reviewed the health benefits of green tea. But we didn’t mention the fact that green tea will boost your resting metabolic rate (RMR). Clinical studies report that EGCG – the main polyphenol found in all teas, but highest in green tea – will boost your RMR significantly. In multiple studies, RMR was increased anywhere from 4% to 17% (!!!) after consuming 90 mg EGCG three times per day.
So how much tea is that?
The USDA analyzed over 300 foods for their flavonoid content, publishing the results in their 2007 report (download the free pdf of the 2011 update below, in Resources). Here is the EGCG content for different kinds of tea (per cup):
That means you can seriously boost your resting metabolic rate by drinking only a couple cups of green tea per day! Just one more reason to drink green tea.
Even Better: get your hands on some EDIBLE GREEN TEA for 100-times the antioxidant! Click that link to see the table from USDA comparing brewed tea to edible green tea.
Apples are a source of pectin. Pectin has been found to have several benefits for those who are struggling to control their weight:
- Pectin increases resting metabolic rate
- Pectin slows gastric emptying (so you feel full longer)
- Pectin increases your sense of satiety – your sense that you aren’t hungry
In addition, studies have found that eating an apple before a meal increases our sense of satisfaction, and reduces our calorie intake by about 200 calories! That’s huge. So, if you’re trying to reduce your calorie intake without feeling empty, and trying to boost your metabolic rate, eat an apple before your main meals of the day!
Asparagus is a low-calorie source of folate, vitamin C, and potassium; all important for burning fat and building lean muscle.
(4) Cinnamon: Spice it Up!
Research suggests that cinnamon may help reduce abnormally high blood glucose levels. So spice up your life: add a teaspoon daily to your cereal or yogurt.
(5) Spice It Up Even More:
Capsaicin, found in spicy peppers, is thermogenic: that is, helps you burn calories. Capsaicin will give your metabolism a temporary kick. Include hot spices in more of your meals for a more lasting effect.
FOUR BONUS TIPS
6) Build Muscle to Boost Your Metabolism:
One pound of muscle burns three times more calories than one pound of fat. Hello!
So work out!
Build some muscle … burn some fat! And, the metabolic boost from working out lasts: Work out in the morning to charge your entire day! Drink a cup of green tea about 30 minutes before your workout to benefit from the slight caffeine boost: amp your workout.
Your body must be well hydrated in order to burn calories. Dehydration causes your metabolism to stagnate. So stay hydrated: drink a cup of water or unsweetened beverage (green tea, anyone?) before every meal, and before-and-after your workouts. Got that? Before. And. After.
And, unlike that image of the young lady working out, do NOT carry your water around in a plastic bottle!! Water in plastic bottles is proven to contain neuro-toxins, teratogens, and carcinogens! Simply filter your tap-water; carry your water in glass or stainless; and NEVER drink water in a plastic bottle that has sat in a hot car.
My personal favorite is this double-walled vacuum stainless water bottle: comes with two lids, is a good size (32 oz), and comes in a gazillion groovy colors. Keeps contents hot or cold for a good long time (about $25 at Amazon).
Note that you must be hydrated for your body’s natural detoxification pathways to do their job!
(8) Avoid Crash Diets:
Maintain a regular, healthy, balanced diet. In order for your body to keep functioning at peak efficiency – to keep burning calories, and burning fat, and maintaining your lean muscle mass – you must avoid the crash-and-burn, the up-and-down, that can come from severe dieting!
Get up. Move. Go outside for a walk. Stop sitting. Replace your desk with a ‘standing desk.’ The more you move during your day, the better your overall outlook, and the better your overall fitness. Recent research has shown that sitting all day will shorten your life by years. Years! Get up!
(10) Try Juicing to Boost Your Metabolism:
Eating lots of fruits and vegetables will help boost your metabolism – look up at the list above. But JUICING provides you with all of the nutrients of, say, five apples, without actually eating five apples! The following video is just a sample of dozens of videos you can stream with Sacred Herbals HealthHAX™ UNLIMITED Membership:
USDA Database for the Flavonoid Content of Selected Foods: http://ncad.net/health/OPC/11-USDA-Flavonoids.pdf
Dietary phytochemicals and their potential effects on obesity: A review. http://www.sciencedirect.com/science/article/pii/S1043661811002179
Asparagus root regulates cholesterol metabolism and improves antioxidant status in hypercholesterolemic rats. http://www.hindawi.com/journals/ecam/2009/341890/abs/
Cinnamon polyphenols regulate multiple metabolic pathways involved in insulin signaling and intestinal lipoprotein metabolism of small intestinal enterocytes. http://www.sciencedirect.com/science/article/pii/S089990071200144X