Increase Your Metabolism
From Health Magazine
When it comes to jump-starting metabolism, rumors abound. For a reality check, we turned to Cynthia Sass, R.D., spokeswoman for the American Dietetic Association.
Here are her tips:
Build muscle.
You do have certain genetic limitations when it comes to boosting metabolism, but muscle helps. Research shows that muscle burns calories even when you're not working out: A Tufts University study found that after 15 weeks of weight training, women's resting metabolic rates increased by 15 percent. Even if you don't make it to the gym, try real-life workouts: Tote your groceries to the car, carry your toddler, and forget the elevator.
Eat breakfast.
Missing out on calories early in the day can actually slow your metabolism, because your body is trying to conserve energy. That means your morning activities could burn up to 40 percent fewer calories than if you'd taken a minute to eat.
Forget the myths. Urban legend has it that hot peppers and grapefruit aid metabolism, but no solid research proves this, Sass says.
She recommends sticking to dietary guidelines from the National Academy of Sciences: Aim to get 45 to 65 percent of your daily calories from carbohydrates, 10 to 35 percent from protein, and 20 to 35 percent from fat.
For a quick boost to your metabolism, try oolong tea. In a 2002 Tufts study, people who drank 5 of 10-ounce cups a day for 3 days increased their metabolism 3 percent more than folks who drank water.
--Beth Dreher
Published by Health Publishing, Inc.
