Here are some fantastic tips from Dr. Oz on how to boost your metabolism all day long:
Do a little yoga. It can double your metabolic rate first thing in the morning. I recommend a gentle cycle of two sun salutations. If you’re new to yoga, check out my seven-minute morning routine (which also includes a few strength-building exercises).
Drink cold water. Five hundred milliliters of H2O (a little more than a pint) may spike metabolism by 30 percent for as long as an hour. Water triggers the sympathetic nervous system, which in turn stimulates your metabolism. Cold water may also force your body to use energy to warm it.
Take 500 milligrams of white bean extract. In a 2007 study, people who took the extract (which may slow the absorption of carbs) for 30 days experienced a significant improvement in their muscle-to-fat ratio. That’s good news for metabolism since muscle burns about three times more calories than fat.
Eat a protein-packed breakfast. Digesting protein takes up to seven times more energy than digesting carbohydrates or fat. Try making a dozen hard-boiled eggs on Sunday, and eat one or two each day.
Enjoy a cup of joe. Caffeine promotes an increase in norepinephrine, a neurotransmitter that keeps your sympathetic nervous system activated and your metabolic rate humming. According to research, coffee may increase the amount of energy you burn by 16 percent for up to two hours.
Take 50 milligrams of forskolin. Recent studies indicate that compounds in forskolin—an extract derived from a medicinal plant—might break down fat and help raise levels of thyroid hormones, which play an important role in regulating the speed of metabolism.
Snack on tahini dip. Tahini is made from sesame seeds, a rich source of zinc. And zinc may increase the production of leptin, a hormone that improves metabolism and curbs appetite.
Chew a stick of sugarless gum. A New England Journal of Medicine study found that this mindless activity can help your body burn 19 percent more calories per hour. (At that rate, if you chewed gum every waking hour, you’d lose 11 pounds over the course of a year! And likely drive everyone around you nuts.)
Go for a brisk 15-minute walk. A trip around the block can triple your metabolic rate. This boost continues after you stop moving because the body consumes more oxygen, a crucial player in metabolism, when it’s recovering from exertion.
Spice up lunch with peppers. Capsaicin, the key substance that makes chili peppers hot, stimulates your “fight or flight” stress response and may increase metabolism by 23 percent. Peppers may even improve your muscle-to-fat ratio: Research suggests that capsaicin inhibits the generation of fat cells.
Use your muscles—with your mind. Believe it or not, visualizing a workout can actually trick your body into strengthening your calorie-zapping muscle: A Cleveland Clinicstudy discovered that participants who spent 15 minutes a day imagining flexing their biceps had a 13.5 percent increase in their strength after three months.
Use your muscles—with your muscles. After age 30, we lose 3 to 8 percent of our muscle mass per decade, which is one of the main reasons metabolism slows. To counteract that loss, aim to do two to three 30-minute strength-training sessions a week, using moves that engage as many muscles as possible, like squats, planks, and lunges.
Cook dinner with coconut oil. Most of the oils we eat are converted largely into fat. But coconut oil, with its unique molecular makeup, is rapidly converted into energy—and may causea 12 percent bump in your metabolism.
Add dairy to your meal. Calcium can help improve your muscle-to-fat ratio in two ways: It binds with fat to reduce the body’s absorption of fat. And any remaining calcium typically circulates in your bloodstream, helping to break down fat cells.
Garnish with dill weed or chives. Both of these herbs are packed with kaempferol, a flavonoid that has been shown to increase the production of metabolism-spurring thyroid hormones by about 150 percent.
Unwind with a glass of wine. Alcohol can raise your metabolic rate for up to 95 minutes. In fact, a large peer-reviewed study found that women who regularly enjoy a drink are seven to eight pounds lighter, on average, than teetotalers.
Hit the hay. Irregular sleep patterns can disrupt the circadian rhythm of your cells, throwing your metabolism out of whack. Do your best to get a steady eight hours of rest each night.
Keep reading: 4 more ways to turn back the clock
- Forget Dieting-Boost your metabolism instead! (pushdumpfatbutton.wordpress.com)
- Metabolism Booster Summertime Refresher (mymajicdc.com)
- *The Coconut Oil Cure All* (tinyoranges.com)
- Spike your metabolism! (lisalynettesworld.wordpress.com)
- Slow Metabolism? Avoid These Dieting Downfalls (weightlossnutrition.org)
- Metabolism and weight loss: How you burn calories (pushthedumpfatbutton.wordpress.com)
- A faster metabolism at any age (foxnews.com)
- Weight Loss Slows Metabolism (firstnutritionnews.com)
- METs (fitness measurement) (lilyreed.wordpress.com)
- Obesity Not Always Tied to Higher Heart Risk (nlm.nih.gov)
- Protein Identified That Stimulates Brown Fat To Burn Calories (medicalnewstoday.com)
- Why cutting sugar can control seizures: Scientists identify metabolic regulator of epilepsy (eurekalert.org)
- Diet pill endorsed by Dr. Oz flying off shelves (fox13now.com)
- fish oil supplementation: boost your metabolism by 400 calories a day (annikahodgson.wordpress.com)
- The Planet : Boost Your Metabolism and Suppress Your Appetite (nutraplanet.com)
- To Make It Hot, You’ve Gotta Make It Spicy (menopausemaniac.com)
- How overeating effects the body (pushdumpfatbutton.wordpress.com)