16 ways to boost your metabolism without trying
Eat organic
If you’re not completely sold on the farmers markets yet, here’s another argument for you: 'Research shows that dieters with higher levels of pesticide chemicals stored in their fat cells had reduced metabolism,' says Elizabeth Lombardo, Ph.D., author of A Happy You: Your Ultimate Prescription for Happiness. 'It appears the toxins in non-organic food can cause your body to store fat rather than metabolise it.'
So if you don’t want to carry last night’s dinner around your thighs, your best bet is to stick with organic fruits and vegetables.
Eat pineapple
'Pineapple contains bromelain which is used by gastroenterologists to treat gastrointestinal disorders…it’s that good!' says Dan Hamner, M.D., a sports medicine and rehabilitation doctor in New York City. Bromelain helps the pancreatic cells break down food substances so that they can enter the energy pathways.
In case you were wondering, pina coladas don’t count.
Get it on
You know how you always feel famished after sex? Well, it’s not just your imagination - it’s hormonal. 'Have sex often. It increases your hormone levels - estrogen for women and testosterone for men - which raises metabolism,' says Judy Gaman, co-author of Stay Young: 10 Proven Steps to Ultimate Health.
Meditate
Turns out that regular meditation can help boost metabolism.
'Stress wreaks havoc on your body, laying down fat cells particularly around your middle,' says Lombardo. 'Meditation helps you better control stress, which then allows your body to metabolise your food more effectively.'
Meditation can also curb stress eating.
Sip green tea
A spot of tea may be a smart move when it comes to slimming down. 'The catechins - a chemical found in green tea - help speed up metabolism and reduce body mass index,' says Mark Anderson, M.D., co-author of Stay Young: 10 Proven Steps to Ultimate Health.
'As an added benefit, some studies show that green tea lowers LDL (bad) cholesterol.'
Take a cold shower
Here’s a different way to shake off the pounds. 'If you take a cold shower it will cause you to shiver, which will increase your metabolism thanks to the muscles contracting,' says Dr. Alan Hirsch, Founder of the Smell & Taste Treatment and Research Foundation in Chicago and author of What’s Your Food Sign?
'It's the body trying to reestablish homeostasis.' In other words your body is trying to get back to its normal temperature.
Limit cocktails
This one is a bit of a party pooper, but too many fun nights out may put the damper on your metabolism. 'Research shows that consuming the equivalent of just two mixed drinks - or two glasses of wine or two bottles of beer - reduces fat burning metabolism by 73 percent,' says Lombardo.
'That's because your liver converts the alcohol into acetate and uses that as fuel, rather than your fat storage.' And of course you already know that the extra calories from imbibing add up as well. So, drink responsibly.
Sniff peppermint or citrus
Citrus and peppermint (or anything else with that aroma) stimulate the nervous system which in turn ups your metabolism, says Hirsch. Apparently, smelling buttered popcorn and strawberries while exercising will help you burn more calories too.
Not sure how to accomplish that while on the treadmill but if you figure it out, your metabolism will be through the roof!
Drink cold water
Water is essential to your body’s functioning, including carrying nutrients to your cells. 'Studies have shown that people who drank 8-12 full glasses of water daily had higher metabolic rates than those who drank only four glasses,' says Lombardo.
'Drinking cold water may be even better for your metabolism since your body burns a few extra calories heating the cold water to your core temperature.' In addition, dehydration is often misinterpreted as hunger, causing people to eat more. By staying hydrated, you'll probably eat less.
Spice it up
If it makes your eyes water, it’s probably going to burn calories as well, 'Because [spicy foods] increase the heart rate, more energy is used when these foods are ingested, which in turn means more calories burned,' says Gaman.
Take a stand at work
'One of the biggest culprits responsible for creeping obesity is prolonged sitting in the workplace,' says Clinical Exercise Physiologist William Sukala, Ph.D. 'The good news is that standing while you work bumps up your calorie expenditure and, when carried out over the course of one year, can translate to the equivalent energy burn found in 25 pounds of stored body fat.'
If a standing work station is not possible, then at least try to stand/walk/fidget for five minutes every 15 minutes of your workday. The metabolic boost will be major!
Have a cup of coffee
Seems your afternoon coffee habit may do more than just keep you out of the nap zone! 'Caffeine increases heart rate, breathing and metabolism,' says Lombardo. In fact, a study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee is 16 percent higher than those who drank decaf.
While drinking too much caffeine can have some deleterious health effects, seems like an espresso or two might actually help you stay thin!
Breathe
Breathing exercises can actually fire up your metabolic processes by bringing more oxygen to your system. Linette Lalita Dunbar, a certified classical yoga practitioner in New York City suggests these steps:
Sit comfortably, spine straight, eyes closed with hands resting on the knees.
- Take a few long slow breaths.
- Exhale to 'empty' the lungs by squeezing the belly button back towards the spine.
- With a one-two count (one is the exhale, two is the inhale), continuously exhale forcefully.
- Create a rapid pumping action of the diaphragm with all the focus on the exhale.
- Let the inhalation be automatic - let the breath flow back into the lungs by itself.
- Exhale about 40 times.
- Then slow down to normal deep breathing and concentrate on the stillness within.
Repeat the series two or three times.
Laugh more
Giggles reduce jiggles? 'Researchers estimate that laughing 100 times is the equivalent in energy expenditure to 10 minutes on a rowing machine or 15 minutes on an exercise bike,' says Lombardo.
'In addition, laughter results in a reduction of stress hormones, which can help with your metabolism.' Laughter has also been shown to positively affect blood sugar (i.e. the more you chortle, the lower your levels).
Put all that together and the evidence suggests that she who laughs last, may also be skinnier!
Drizzle extra virgin olive oil
Your metabolism could benefit from adding at least a teaspoon of extra virgin olive oil to your daily diet, according to Gaman. 'It’s known to boost metabolism by speeding up the rate of fat oxidation and the antioxidant properties are also great for decreasing inflammation throughout the body,' says Gaman.
Get more sunshine
'If a person is deficient in Vitamin D, their metabolism may be slowed down,' says Gaman. This isn’t a license to fry yourself [in the sun] in the name of a faster metabolic rate, but it is a good idea to strive for 10 minutes of sunshine per day. Of course, the strength of sun exposure in the winter months depends on where you live.
'Vitamin D only comes from the sun during certain months and it is different for different parts of the country,' says Gaman. In the U.S. that means the further south, the longer you can absorb D from the sun. 'For example, California has more time that the rays are right for Vitamin D then, say, Michigan.'
Until the summer, taking a daily dose of a Vitamin D supplement daily is a good idea.
Next Up: 30 winter fruit and veg to help weight loss
Fill your shopping trolley with these 30 fat-fighters, and try using our suggestions for healthy, filling winter food to help you get slim.
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