*10 Ways To Boost Your Metabolism *

*10 Ways To Boost Your Metabolism *

Boostng the metabolism is the holy grail of weight watchers everywhere, but
how fast your body burns calories depends on several factors. 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 get a boost. Read on for 10 ways to rev up.
*
Build Muscle*
Our bodies constantly burn calories, even when we're doing nothing. This
resting metabolic rate is much higher in people with more muscle. Every
pound of muscle uses about 6 calories a day just to sustain itself, while
each pound of fat burns only 2 calories daily. That small difference can add
up over time. In addition, after a bout of resistance training, muscles are
activated all over your body, increasing your average daily metabolic rate.

*Kick Your Workout Up a Notch*
Aerobic exercise may not build big muscles, but it can rev up your
metabolism in the hours after a workout. The key is to push yourself.
High-intensity exercise delivers a bigger, longer increase in resting
metabolic rate than low- or moderate workouts. To get the benefits, try a
more intense class at the gym or include short bursts of jogging during your
regular walk.

*Drink More Water*
The 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. In addition, try munching on fresh fruits and
vegetables, which are full of fluid, rather than pretzels or chips.

*Have Your Drinks on the Rocks*
Ice-cold beverages prompt the body to burn more calories during digestion.
Research suggests five or six glasses of water on the rocks can use up an
extra 10 calories a day. That might not sound like much, but it adds up to a
pound of weight loss per year -- without dieting. You can get the same
benefit by drinking iced tea or coffee, as long as you forego the cream and
sugar.

*Eat More Often*
Eating more really can help you lose weight -- eating more *often*, that is.
When you eat large meals with many hours in between, you train your
metabolism to slow down. Having a small meal or snack every 3 to 4 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 reg ularly eat
less at meal time.

*Spice Up Your Meals*
Spicy foods contain chemical compounds that kick the metabolism into high
gear. Eating a tablespoon of chopped red or green chili pepper can
temporarily boost your metabolic rate by 23 percent. Some studies suggest
the effect only lasts about half an hour, 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.

*Eat More Protein*
The body burns up to twice as many calories digesting protein as it uses for
fat or carbohydrates. Although you want to eat a balanced diet, replacing
some carbs with lean, protein-rich foods can jump-start the metabolism at
mealtime. Healthy sources of protein include lean beef and pork, fish, white
meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.

*Drink Black Coffee*
If you're a coffee drinker, you probably enjoy the increased energy and
concentration that follows your morning ritual. Well, some of these benefits
are linked to a short-term increase in your metabolic rate. In one study,
the caffeine in two cups of coffee prompted a 145-pound woman to burn 50
extra calories over the next four hours. Just be sure to drink it black. If
you add cream, sugar, or flavored syrups, you'll take in far more calories
than you burn.

*Drink 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 hours.
Research suggests drinking two to four cups of either tea may push the body
to burn an extra 50 calories each day. That adds up to 5 pounds of weight
loss in a year.

*Avoid Crash Diets*
Crash diets -- those involving eating fewer than 1,000 calories a day -- are
disastrous for anyone hoping to quicken their metabolism. Although these
diets may help you drop pounds (at the expense of good nutrition), a high
percentage of the loss comes from muscle. The lower your muscle mass, the
slower your metabolism. The final result is a body that burns far fewer
calories (and gains weight faster) than the one you had before the diet.

*Best Bets*
The impact of different foods and drinks on the metabolism is small compared
to what you need for sustained weight loss. Your best bet for creating a
mean calorie-burning machine is to build muscle and stay active. The more
you move during the day, the more calories you burn. And remember: working
out in the morning has the benefit of revving up your metabolism for hours.