Manual How To Increase and Speed Up Your Metabolism To Lose Weight Fast!

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Pump iron Weight training is the ultimate way to burn calories fast. Weight training increases your resting metabolic rate, which is the number of calories you burn while sitting on your butt. Strapped for time? Try these quick moves: squats, bench step-ups, lunges, push-ups, pull-ups and crunches. In a pinch, just do single sets of 10 for each exercise — you'll get optimal results for the time invested.

Order water — and ask for a refill A new German study found that when you drink 17 ounces of water about two glasses within a certain time frame, your metabolic rate shoots up by about 30 percent. Using these results, they estimate that by increasing your current water intake by 1.

Can you boost your metabolism?: MedlinePlus Medical Encyclopedia

Get your thyroid checked Suspect you have a sluggish metabolism? You might have hypothyroidism, or an underactive thyroid gland, which afflicts about 25 percent of American women — many of whom don't know they have the condition, according to the American Association of Clinical Endocrinologists. Your doctor can determine if you're suffering from hypothyroidism by running a blood test.

If you do have an underactive thyroid, you'll be treated with a synthetic thyroid supplement, which you will need to take for the rest of your life it will return your metabolism to normal, so it should be easier to lose weight. Say "ommm" Stress may contribute to abdominal fat, according to several studies, including a recent one at the University of California, San Francisco. So what's a frazzled girl to do? Skip the starch Carb crazy? Consider this: Refined carbohydrates, such as bread, potatoes and rice, create a surge in insulin that in turn drives down your resting metabolic rate, explains Aronne.

And when buying whole-grain breads and cereals, make sure the first ingredient listed is whole wheat, whole oat or cracked wheat. Snack away during the day Grazing is a surprisingly good idea because it helps you avoid metabolic slowdown. Aim for five small meals to calories a day rather than three large ones.

Also try not to go more than four hours without eating — if you eat breakfast at 7am, for example, have a snack at 10am, lunch at noon, another snack at 3pm and dinner at 7pm.


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Go fish Break out the lemon wedges: Regular fish eaters tend to have lower levels of the hormone leptin — good because high levels of leptin have been linked to low metabolism and obesity, says Louis Aronne, M. Try to consume three to four servings of a fatty fish, such as salmon, tuna or mackerel, each week. Eat iron Yeah, we just told you to pump iron, but you also need to eat it. Most multivitamins contain around 18 mg the RDA for adults ; you can also get your fill by eating three to four daily servings of foods rich in iron, such as lean red meat, chicken, fortified cereal and soy nuts.

If you are feeling symptoms such as fatigue and weakness, ask your doctor to test you for anemia it's a simple blood test at your next physical. Take up a new sport Are you like Old Faithful when it comes to your morning walk or evening jog? Know this: The more you do an activity, the more your body adapts to it, so you burn fewer calories.

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If you want to light a fire under your metabolism, consider cross-training. For example, if you normally walk, try biking instead. Do more dairy Women who ate low-fat dairy products, such as nonfat yogurt and low-fat cheese, three to four times a day lost 70 percent more fat than low-dairy dieters, according to a study published in the journal Obesity Research. Sorry, but you won't reap the same benefits from calcium-fortified O.

Research shows that you get the best results from dairy products themselves, not fortified foods. Aim for 1, mg, which includes about three servings of dairy a day. Rev up workouts Interval training — in which you add bursts of high-intensity moves into your workout — is a surefire metabolism booster, says Glenn Gaesser, Ph. Researchers at Laval University in Quebec found that high-intensity interval training burns more fat than regular, consistent aerobic exercise. If you usually jog at a minute-mile pace, for example, add a second sprint every five minutes.

Or add a one-minute incline to your treadmill workout every five minutes. Avoid alcohol Want to keep your favorite meals from going straight to your hips thighs, belly?

Wash them down with water, not wine. Alcohol slows your metabolism by depressing the central nervous system. A British study found that when alcohol was added to a high-fat, high-calorie meal, less dietary fat was burned off and more was stored as body fat. Think again. PB is rich in magnesium, a mineral that motors up your metabolism by giving your cells energy. Break up your workouts Try dividing your workouts into two shorter minute sessions.

References

You'll rev up your metabolism for an hour or two after each workout, which means you'll burn more calories than if you did one longer session. Don't have time? Even small bursts of activity will get your metabolism chugging again, according to a study in Nature.

Pace while you're on the phone People who are constantly in motion — crossing and uncrossing their legs, stretching and pacing — burn more calories. When researchers at the Mayo Clinic asked subjects to eat an additional 1, calories a day for eight weeks, they found that only the nonfidgeters stored the calories as fat.

12 Ways to Increase Your Metabolism and Burn Calories All Day Long

Exercise off that PMS You could lose more weight exercising during the later phase of your menstrual cycle than at any other time in your cycle, according to a recent study from the University of Adelaide in Australia. Hormones estrogen and progesterone fire up your fat-burning furnace: They promote your body's use of fat as an energy supply, so more is burned off when you exercise.

Don't blow off breakfast Studies show that eating breakfast plays a part in successful weight loss — almost 80 percent of people who successfully keep weight off chow down on this meal, according to a study published in Obesity Research. Aim for a to calorie breakfast, such as a high-fiber cereal another metabolism booster with skim milk and fruit. Eat more bananas They're full of potassium, which revs up your metabolism by regulating your body's water balance, says vitamin expert Susan Lark, M.

If you're dehydrated, you'll burn fewer calories. Make sure you're getting at least 2, mg: a banana has mg, a cup of milk has mg and an orange has mg. Get enough z's Yeah, Gosling may be on Letterman, but it's way more important for your waistline to head to bed. Pump up protein Not in an extreme, Atkins sort of way, but having a little protein at every meal fires up your metabolism.

However, keep protein levels to between 20 and 35 percent of your diet; eating too much of it can cause kidney strain and may cause your body to store too much fat. Found the story interesting? Like us on Facebook to see similar stories. I am already a fan, don't show this again. Send MSN Feedback.


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Caffeine stimulates your central nervous system by increasing your heart rate and breathing, says Robert Kenefick, Ph. Army Research Institute of Environmental Medicine. Honestly, could there be a more perfect beverage?

The Top Metabolism-Boosting Foods

Guzzle your water cold: Chase your morning joe with an ice-cold glass of H2O. Researchers at the University of Utah found that volunteers who drank 8 to 12 eight-ounce glasses of water per day had higher metabolic rates than those who quaffed only four glasses. Your body may burn a few calories heating the cold water to your core temperature, says Madelyn Fernstrom, Ph. Though the extra calories you burn drinking a single glass doesn't amount to much, making it a habit can add up to pounds lost with essentially zero additional effort. More Fitness Articles.

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