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Can You Make Your MetabolismBetter?

Boosting metabolism is the holy grail of weightwatchers everywhere, but how fast your bodyburns calories depends on several things. Somepeople inherit a speedy metabolism. Men tend toburn more calories than women, even whileresting. And for most people, metabolism slowssteadily after age 40. Although you can't controlyour age, gender, or genetics, there are otherways to improve your metabolism. ere are !0 ofthem.

Build Muscle

"our body constantly burns calories, even whenyou're doing nothing. #his resting metabolic rate ismuch higher in people with more muscle. $verypound of muscle uses about % calories a day &ustto sustain itself, while each pound of fat burns only calories daily. #hat small difference can add upover time. After a session of strength training,muscles are activated all over your body, raisingyour average daily metabolic rate.

Step Up Your Workout

Aerobic e(ercise may not build big muscles, but itcan rev up your metabolism in the hours after awor)out. #he )ey is to push yourself. igh*intensity e(ercise delivers a bigger, longer rise inresting metabolic rate than low* or moderate*

intensity wor)outs. #o get the benefits, try a moreintense class at the gym or include short bursts of&ogging during your regular wal).

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Fuel Up With Water

Your body needs water to process calories. If youare even mildly dehydrated, your metabolism mayslow down. In one study, adults who drank eight ormore glasses of water a day burned more caloriesthan those who drank four. To stay hydrated, drink

a glass of water or other unsweetened beveragebefore every meal and snack. Also, snack on freshfruits and vegetables, which naturally containwater, rather than pretzels or chips.

Should You Try Energy Drinks?

Some ingredients in energy drinks can give your

metabolism a boost. Theyre full of caffeine, whichincreases the amount of energy your body uses.They sometimes have taurine, an amino acid.Taurine can speed up your metabolism and mayhelp burn fat. !ut using these drinks can causeproblems like high blood pressure, an"iety, andsleep issues for some people. The AmericanAcademy of #ediatrics doesn$t recommend themfor kids and teens.

Snack Smart

%ating more often can help you lose weight. &henyou eat large meals with many hours in between,your metabolism slows down between meals.'aving a small meal or snack every ( to ) hourskeeps your metabolism cranking, so you burnmore calories over the course of a day. Severalstudies have also shown that people who snackregularly eat less at mealtime.

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Spice Up Your Meals

Spicy foods have natural chemicals that can kickyour metabolism into a higher gear. Cooking foodswith a tablespoon of chopped red or green chilipepper can boost your metabolic rate. The effectis probably temporary, but if you eat spicy foods

often, the benefits may add up. For a quick boost,spice up pasta dishes, chili, and stews with redpepper flakes.

Power Up With Protein

Your body burns many more calories digesting

protein than it does eating fat or carbohydrates. spart of a balanced diet, replacing some carbs withlean, protein!rich foods can boost metabolism atmealtime. "ood sources of protein include leanbeef, turkey, fish, white meat chicken, tofu, nuts,beans, eggs, and low!fat dairy products.

Sip Some Black Coffee

#f you$re a coffee drinker, you probably en%oy theenergy and concentration perks. Taken inmoderation, one of coffee$s benefits may be ashort!term rise in your metabolic rate. Caffeine canhelp you feel less tired and even increase yourendurance while you e&ercise.

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Recharge With Green Tea

Drinking green tea or oolong tea offers thecombined benefits of caffeine and catechins,substances shown to rev up the metabolism for acouple of hours. Research suggests that drinking2 to 4 cups of either tea may push the body to

burn 17 more calories during moderately intensee!ercise for a short time.

Avoid Crash Diets

"rash diets ## those involving eating fewer than

1,2$$ %if you&re a woman' or 1,($$ %if you&re aman' calories a day ## are bad for anyone hopingto )uicken their metabolism. *lthough these dietsmay help you drop pounds, that comes at thee!pense of good nutrition. +lus, it backfires, sinceyou can lose muscle, which in turn slows yourmetabolism. he final result is your body burnsfewer calories and gains weight faster than beforethe diet.

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SOURCES:

Acheson, K. The American Journal of Clinical Nutrition, May 1980.

Arria, A. The Journal of the American Medical Association, Jan. 25, 2011.

Ga!e, M. Nutrition,Oc"o#er 2010.

$a"on, %. Journal of the American College of Nutrition, Oc"o#er 200&.

McKiney $ea"h Cen"er, Uni'ersi"y o( )inois: *+reain- o/n or Me"a#ois.*

Me!sca3e: *)ncreasin- +asa Me"a#oic Ra"e %hro-h E4ercise.*

a"iona Conci on S"ren-"h 6 7i"ness: *A on! o( Msce +rns 050 Kca;ay, Reay

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