What are the Best Metabolism Boosters - Eight Simple Ways to Boost That Waning Metabolism
Although reducing your caloric intake can do wonders for your ultimate goal of attaining a healthy and attractive weight, very few people actually remember that it is key to still continue to eat properly. This is a very bad move just by itself, as you deny your body some of the necessary vitamins, minerals, and essential nutrients that are required for a healthy body and an increase in energy. The worst aspect of just reducing your caloric intake is the detrimental effects it can have on your metabolism.
When you reduce your calories AND reduce essential vitamins, minerals and nutrients, you also trick your body into thinking that food is scarce and this significantly lowers your metabolic rate. It is the metabolism that controls how your body burns, utilizes, and stores calories in the form of fat.
Considering that one of the major causes of obesity in western countries is the sedentary lifestyle that many people enjoy, this leads to a lowered metabolism when you add a “famine reaction” to your already flagging metabolic rate. How can you avoid this and other common pitfalls of dieting? Simply increasing your activity and trying these metabolic boosting foods, dietary practices, and supplements can dramatically raise your metabolic rate. This leads to a leaner, healthier, and overall more energetic physique.
Try and increase your intake of spicy foods. Although this may sound crazy to many westerners who may not have been raised with many of the spicier sides and main courses of life, it can actually aid the body in increasing metabolic rate through a process called thermogeneses, or heat creation. This is due to the thermogenic aspect of spicy foods. Spicy foods tend to increase the amount of calories that are burned during the digestive process.
Try and increase your tolerance, and even love, of the spicier varieties of foods. Foods that contain capsaicin, most commonly found in many peppers, is a great source of thermogenic food. Other spicy foods such as ginger, madras curry, cayenne peppers, and even cinnamon; all have a thermogenic effect when digested.
Green tea has been known for many centuries to help boost the metabolism and can even remove some of the toxins that can be detrimental to the human metabolism. This has puzzled many western scientists due to the fact that it contains more thermogenic qualities than can be explained by its caffeine content. Some of these effects can be attributed to a chemical known as Epigallocatechin gallate, or EGCG. EGCG is what is known as a catechin, a beneficial chemical that increases the metabolic rate and therefore the body's fat burning ability.
Eat small meals frequently. Now this may seem counterintuitive when one first considers this, but the reality of the situation is simple: the human body was adapted to eat small amounts of food frequently throughout the day. As disturbing as it may be to many “modernized” humans, their ancestors were more likely to grab a handful of grubs one hour, and another handful of berries the next hour. This maybe a strange concept at first, but will make sense once you remember that your ancestors were often “constantly on the go” and looking for food almost all the time. Cro-magnon, Neanderthal and other earlier hominids didn't shop at a grocery store like modern Homo sapiens; they shopped the forest, the plains, the veldt, the steppe, the rivers, and even some parts of the oceans for food.
The common dietary practice of sitting down and eating three to six large meals a day is merely a product of a sedentary agricultural lifestyle. Humans are still very much hard wired to be grazers and the practice of eating frequent, within reason, smaller meals is actually a great way to boost the metabolism. This is because you allow your body to understand that food is readily available.
This removes the body's natural inclination to store as much food as possible as fat, which occurs when you engage in starvation or extremely low caloric diets. If you want a big meal, start off with a big breakfast and then stick with smaller meals and small healthy snacks throughout your day.
Most people often mistake dehydration for hunger. There is a distinct difference between the pangs one experiences with simple hunger, and the pangs one experiences with dehydration. Now many people, at least in western countries, believe that dehydration is only experienced as a drying sensation in the mouth and throat. This is not entirely accurate.
Dehydration or thirst, is more commonly experienced as stomach cramps, and muscular cramps in extreme cases. Keeping yourself properly hydrated alleviates theses sensations and also aids the body in digestion and filtration. However, gulping down copious amounts of carbonated and high fructose corn syrup laden beverages actually dehydrates the body and adds a huge amount of calories into one's diet. Never mind the added salt found in many popular beverages, which is a major dehydrating element of which even school children learn of at an early age.
Move around! Avoid engaging solely in activities that require sitting or even worse, lying down. Get out of the house and go for a walk. This is a cheap and effective way to burn off excess weight and strengthen the heart while boosting the metabolism. Even playing video games that encourage physical activity such as “Dance Dance Revolution” can do wonders for your metabolic rate. Another wonderful and even fun way to boost your metabolism, lose weight, and gain extra energy is swimming.
This is because swimming not only exercises the major muscle groups of the body; it is actually a great aerobic workout that is also far easier on the joints. However, the most important thing to remember is the need to stick with an activity, even if it is as that old home gym advertisement says; only fifteen minutes a day.
Take zinc supplements. Zinc is crucial for brain and immune system health, but can have an extra benefit in the fight for a healthy metabolism. This extra benefit is thanks to the mineral's ability to help the body produce a hormone known as, leptin. As you may already be aware, hormones are the body's chemical messengers.
This particular hormone is the one that sends the message to the brain that says, “Hey, stop eating, we've had all the food we need for right now!”, and this makes leptin one of the most critical hormones for boosting your metabolic rate and promoting weight loss. When taking zinc, it is key to make sure you get around 12 milligrams to 15 milligrams a day.
Try raspberry ketone, which gives the raspberry it's distinctively sweet berry smell. A ketone is a substance that tends to break down fat cells and convert them into chemicals similar to ephedrine and the hormone adrenaline. Not only that, they can even aid the body in producing yet another metabolic boosting hormone: adiponectin.
This is the hormone that keeps the body's metabolism from slowing down and thus storing extra energy as fat cells. Adiponectin is also similar to the previously mentioned metabolic hormone leptin, in the sense that it also suppresses the appetite and reduces the cravings that can be associated with a change in diet. A one hundred milligram dosage can give you the same amount as eating over a thousand raspberries, without the stomach ache.
Last but not least, avoid energy drinks. Many of these contain excessive amounts of chemicals, such as caffeine, that may boost your energy level for a while but the inevitable crash can cause you to be even more sluggish than before when the effects wear off. A popular energy drink that displays three slash marks really shows you the three strikes against you and your goal to boost your metabolic rate.
These strikes are sugar, carbonation, and high levels of caffeine. However, if you do feel the need to drink energy supplements, try and choose those without the high fructose corn syrup, carbonation, and excessive caffeine doses. Look for ones that contain only vitamins and minerals known to boost metabolism, and remember that they are only a quick fix and not an effective long term strategy.