For Boosting Metabolism, Find What a High-Metabolism Diet is All About

Eat enough

Cutting calories is important to weight loss but going too low will only slow down your metabolism. When you eat less than you need for basic biological function (about 1,200 for most women), your metabolism slows down dramatically. In addition, it begins to break down calorie burning muscle tissue for energy. All you have to do is eat a sufficient amount to curb your hunger – a 150 calorie snack mid-morning and mid-afternoon between three meals will do a lot for boosting metabolism.

Energize yourself in the morning

Eating breakfast will speed up your metabolism and will keep your energy level high throughout the day. Studies show that women who skip breakfast are 4 ½ times likely to be obese. Even if you don’t have the time for a heavy breakfast, try grabbing a yogurt at least or oatmeal made with fat-free milk.

Drink coffee or tea

Caffeine is a central nervous system stimulant so coffee can increase your metabolism 5 to 8% which amounts to 98 to 174 calories per day. A cup of brewed tea can raise your metabolism by 12% thanks to its antioxidants.

Fight fat with fiber

Studies show that some fiber can increase your fat burn by as much as 30%. Studies also show that women who eat the most fiber gain the least amount of weight over time. Aim for about 25 grams per day which is achievable by eating three servings each of fruit and vegetable.

Drink water

German researchers found that drinking 6 cups of cold water per day can raise resting metabolism by about 30 calories per day. The theory is that the body uses a lot of energy to heat the water to body temperature and therefore the resulting increase in your metabolic rate.

Go organic

You may wonder how to increase your metabolism with organic food. Canadian researchers found that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal reduction in metabolism as they lose weight, perhaps because the toxins interfere with the energy burning process. Other research hints that pesticides can trigger weight gain. Always choose organic when buying peaches, apples, bell peppers, celery, nectarine, strawberries, cherries lettuce, imported grapes and pears as they tend to have the highest levels of pesticide.

Never forget protein

Your body needs protein to maintain lean muscle. Research shows that protein can increase post-meal calorie burn by as much as 35%.

Drink milk

There is some evidence that calcium deficiency, which is common in women, may slow metabolism. Research shows that consuming calcium through dairy foods like fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.

Hold back on the alcohol

When you drink alcohol, you burn less fat and more slowly than normal because the alcohol is used as fuel instead.

Get more vitamin D

Vitamin D is important for preserving metabolism-boosting muscle tissue. Good sources of vitamin D are tuna, salmon, tofu, eggs and fortified milk and cereal.

Eat iron-rich foods

Iron is vital for carrying the oxygen your muscles need to burn fat. Until menopause, women lose iron each month through menstruation. Unless you ensure you re-build your iron count you run the risk of low energy and low metabolism. Shellfish, lean meats, beans, fortified cereals and spinach are excellent sources.