It took more time than you think for those extra pounds to push you into the next larger clothing size. A large amount of weight loss can’t be accomplished in a week — or likely even a month. The proven method to lose weight is to count calories and boost your level of physical activity. If you’re doing everything right, you should be able to safely lose 1 to 2 pounds a week. If you’re not, take a look at what you can do to speed up your weight loss plan.
Do a calorie re-count. Harvard School of Public Health explains the equation to weight gain is anything but complex: if you consume more calories than you burn, the excess is stored in the form of body fat. One pound of body fat is equivalent to 3,500 calories. Cutting 500 calories from what your body needs to maintain its current weight should result in 1 pound of weight loss each week. But you don’t have to cut calories that drastically; if you only cut out 100 calories each day — less than what’s in a single can of regular soda — you’ll lose 10 pounds of weight in one year.
Examples of Fatty Foods
Eliminate sugary, fatty snacks from your life. Skip the calorie-dense snacks that may be a part of your customary routine, such as the gourmet coffee drink you have for breakfast or the cookies you mindlessly reach for after a meal. If you crave a snack, reach for healthy, lower-calorie substitutes, such as 3 1/2 cups of air-popped popcorn or 1 2/3 cups grapes, each of which weigh in at 100 calories.
Eat servings — not portions. A portion is the amount of food you should eat in a single sitting. The Cleveland Clinic explains that your perception of what constitutes a serving size is skewed by generous “super-sized” portions you get when eating out. Consult the Nutrition Facts panel on the foods you buy to see how many servings there are in the package or can so you don’t overeat. When you prepare your own food, downsize your portions visually. A 3-ounce serving of meat is about the size of a deck of cards. A baked potato is about the size of a fist. And a serving of cheese is the size of four die stacked together.
How to Make an Alcohol Ice Pack
Give some love to healthy foods. A healthy diet that gives you all of your essential nutrients consists of foods from all four food groups, including vegetables, fruits, whole grain foods, low- or non-fat dairy foods, lean sources of protein, nuts and seeds. Keep the discretionary calories you get from fatty and sugary foods at a bare minimum; according to the U.S. Department of Agriculture, many people go overboard on foods high in sugar and fat, as well as alcohol. Most people have only between 100 and 300 discretionary calories at their disposal.
Ask your doctor if it’s safe to get active. If you want to speed up weight loss, regular exercise gives you a distinct advantage. But, there are times when you need your doctor’s OK. If you’re a man or woman age 45 and 55, respectively, if you’ve been sedentary for a long time or if you have health complications such as heart disease or diabetes that make physical activity a risky endeavor, seek your doctor’s advice before hitting the gym.
Focus on cardiovascular activity. Cardiovascular activity is any exercise that gets your blood and heart pumping and makes you break a sweat. According to the American Council on Exercise, most healthy adults should get at least 30 minutes of moderately intense physical activity almost every day of the week. Don’t limit yourself to walking or jogging; choose an activity that motivates you to keep moving, be it dancing, rowing or cycling.
Build lean muscle. ACE indicates that strength training often falls a distant second to cardiovascular activity; however, it’s important, because it increases your lean muscle mass — and lean muscle burns more calories, even at rest. Start out with strength training sessions twice a week. Hit all of the major muscle groups. Once you can sufficiently perform 12 repetitions with ease, increase your repetitions and resistance.
The more weight you have to lose, the harder it is to lose it, points out Harvard School of Public Health. The best time to take a close look at your diet and implement an exercise program is when you first notice the numbers on the scale creeping upward.
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The inside of your body doesn’t need a ton of maintenance for weight loss. In fact, a simple, healthy diet—one that’s high in fiber and low in sugar, preservatives, and unhealthy fats—is all that’s needed to keep your body feeling healthy and getting you to that weight-loss goal.
This is why we rounded up a few of the best foods to eat that can help speed up your weight loss efforts. Here are the foods to stock up on, and for more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.
It’s a natural diuretic, so asparagus can help relieve bloating and other unpleasant feelings. Its balance of amino acids and minerals may also help to alleviate hangover symptoms, according to a study in the Journal of Food Science. Here’s How to Cook Asparagus So It Becomes Your New Favorite Veggie.
The superfruits contain two oils, linalool, and geranyl acetate, that have been shown to have a positive effect on irritable bowel syndrome and other digestive disorders. In a study in the Journal of Agricultural and Food Chemistry, researchers fed twenty-two different fruits to a group of rats that had suffered liver damage. The avocado was the most beneficial in restoring liver function. Here’s why the avocado is the The One Food To Eat To Feel Full, According to a Dietitian.
Thanks to their potent dose of potassium, bananas can help counterbalance the effects of sodium and reduce water retention. They’re also packed with resistant starch, which helps to feed the healthy bacteria in your gut. Here are 17 Amazing Things That Happen to Your Body When You Eat Bananas.
These ruby-red roots contain a type of antioxidant called betalains that help repair and regenerate cells in the liver, your body’s primary detox organ.
The skins of lemons, limes, and other citrus fruit contain an antioxidant d-limonene, which has been shown to help stimulate liver enzymes, according to the World Health Organization. Here are 15 Ways to Lose Weight with Lemons.
There might be a reason why collard greens are often served alongside fried chicken. Nutrients in the greens bind to bile acids in the body, helping to block the buildup of cholesterol in the bloodstream, according to a study in Nutrition Research.
For a mere 5 calories, a teaspoon of mustard can boost metabolism by up to 25% for several hours, according to English researchers. Just make sure you’re eating pure mustard, not the sweetened, honey mustard stuff! Here are The Best & Worst Store-Bought Mustards—Ranked.
In one Japanese study, researchers found that grapefruit can enhance the action of calorie-burning brown fat cells, enhancing the breakdown of fat while reducing appetite. And a second study in the journal Metabolism found that eating half a grapefruit a day can whittle your middle by up to an inch in just six weeks. Here are 20 Grapefruit Recipes For Weight Loss.
One of the few foods that combine fiber and omega-3 fatty acids, kiwi will help bolster your digestive system while reducing inflammation and improving heart health.
A three-week study in the International Journal of Cardiology found that smokers who supplemented with just 2 grams of omega-3s a day—about what you’d get in a 4-ounce serving of sardines—showed marked improvement in the elasticity of their arteries.
The compound curcumin, found in the bright-orange Indian spice turmeric, has been shown to reduce bile duct blockage and scarring in the liver by interfering with chemical reactions involved in the inflammatory process, according to a study in the journal Gut.
A study in the journal Nutrition & Metabolism found that white tea can simultaneously stimulate the breakdown of fat in the body while blocking the formation of new fat cells.
Losing weight can be a challenge if your metabolism’s not on your side. Fortunately, there are some tried-and-true ways to get a high metabolism that will kick your weight loss into high gear.
Spark your metabolism using these natural methods, and watch the pounds fly off. Ready to learn how to get a high metabolism the natural way? Keep reading!
1. Take Fish Oil
The supplements that are best for weight loss might surprise you: fish oil is one of them.
Fish oil has a lot of omega-3 fatty acids. It may sound ironic, but these fatty acids are exactly what you need to lose weight. Lots of people have omega-3 deficiencies, which can slow down metabolism and hinder weight loss.
These polyunsaturated fats help give you a high metabolism. They also can help control cravings, improve your heart health, and balance your sugar levels. Certain parts of the fatty acids help you shed fat, too.
Studies have shown that people who take omega-3 fatty acids daily shed more weight than those who don’t, even without adding in exercise or changes to their diet.
If you’re worried about a fishy taste in your supplements, don’t be. Today’s fish oil supplements have come a long way, and no longer involve an unpleasant fishy aftertaste.
2. Drink Water
Do you think you drink enough water already? Drink even more.
Water is one of the best ways to get a high metabolism naturally. You’ll also feel better and have more energy.
One of the best ways to use water for weight loss is to drink more water before meals. You’ll feel fuller because of the water, so you’ll eat smaller portions.
Dehydration can also slow your metabolism down. When we don’t drink enough water, our bodies can get confused and think that we’re hungry instead. This makes you likely to eat more, and also slows your metabolism as your body fights to save calories.
When you feel hungry next time, try drinking a glass of water first. Then, if you’re still hungry afterwards, you’ll know it’s because you really do need to eat and not because your body is tricking you.
For an extra boost, make it cold water. Cold temperatures raise your metabolism, so you’re likely to burn a few extra calories as your body reacts to the cold water.
If you’re used to drinking non-water beverages, it can be difficult to get used to the taste of plain water. Add cucumbers, strawberries, or orange slices to make your water more exciting without adding calories.
3. Drink Green Tea
Don’t worry, you don’t have to resign yourself to drinking only water for the rest of your life. There are a few other beverages that are also great for metabolism.
Green tea is one of the top ways to get a high metabolism naturally. It contains a bit of caffeine, which can help get you through an intense workout. It has lots of antioxidants to keep you healthy, too.
One of those antioxidants is ECGC, which has been found to help with burning fat and raising metabolic rates. Even if you stick to your regular diet and exercise routine, green tea can help give you better results.
For even more intense results, drink matcha. Matcha is a type of green tea that uses tea leaves ground into powder and dissolved directly into hot water. This method lets you ingest more of the ECGC and other antioxidants than steeping and then removing the tea leaves does.
In fact, a glass of matcha can have as much as 10 times the nutritional value of regular green tea. This is a delicious beverage that also packs a fat-burning punch.
4. Reduce Processed Foods
It might not be realistic for you to completely eliminate processed foods from your diet. However, if you reduce your processed food intake at least some, you’ll be doing your metabolism a favor.
Many processed foods contain tons of trans fats, sugar, and empty calories that will kill your metabolism. These foods don’t fill you up or give you lasting energy, so you’ll eat more but get less nutrition.
You need whole grains and plenty of fiber to keep your metabolism going throughout the day. Limit processed foods to an occasional treat.
5. Take Vitamin D
There is a scientific link between vitamin D deficiency and obesity. Taking vitamin D supplements can help combat weight gain and keep your metabolism up.
It’s not yet clear exactly why vitamin D levels are associated with weight gain, but many studies have shown the same thing.
During winter, or if you live in a place that gets little sun, you’re likely to need even more vitamin D, since this is something that our bodies usually make when we are exposed to sunlight.
6. Eat More Protein
Eating protein is a great way to get a high metabolism. That’s because digesting protein takes more energy than digesting other foods. When you eat protein, your body actually burns extra calories to process it.
Even hours after eating, your metabolism rate will still be up. You can get more protein by eating fish, eggs, legumes, and lean meats. If you’re pressed for time, a protein shake can do the trick.
7. Eat Your Vegetables
Adding more vegetables to your diet is also a great, natural way to lose weight.
Because vegetables – especially leafy greens – have a higher water content and more fiber than other foods, you’ll feel full longer, so you’ll eat fewer calories. You also get tons of nutrients from these vegetables, which helps reduce cravings for less healthy foods.
Need More Than a High Metabolism?
All of these tips can help you get a high metabolism and lose weight. However, sometimes weight can be stubborn and difficult to get rid of.
If you’ve tried these methods and still haven’t achieved your weight loss goals, don’t worry. There are other ways to push your metabolism over the edge and get your body looking and feeling the way you want it to.
For added weight loss assistance, check out the ChiroThin program. When diet, exercise, and supplements aren’t enough, let us help you get the results you want.
Losing weight and losing weight can be a difficult task, as you have to balance a good diet with moderate sports practice; But losing weight is not just about burning calories , it is learning how to eat and follow a healthy routine. The utopia desired by all is to be able to lose weight without having to have restrictions on food.
1. Before sleeping, two glasses of water According to a study by the American Chemical Society, this gesture prevents obesity and increases weight loss.
2. Take naps whenever you can Without adequate rest, the body cannot complete its purifying and regenerative processes. Napping in the context of a healthy diet and active life would be of great help when it comes to losing weight.
3. Sunbathe Vitamin D deficiency is related to being overweight and with the accumulation of fat in the abdomen area. Vitamin D is fat-soluble, that is, it accumulates in fat and there are studies that show that the action of this vitamin together with calcium stimulates the use of fat as an energy source in the adipocyte. 20 minutes of moderate sun exposure a day is enough.
4. Eat chili Chili peppers, on the one hand, contain capsaicin’s, which have a thermogenic effect; on the other hand, they generate a satiety effect.
5. Eat cucumber and grapefruit Substitute orange juice for grapefruit: this fruit helps metabolize fats, especially if consumed on an empty stomach. Cucumber, on the other hand, helps control blood sugar levels due to its low glycemic index. Thanks to tardyonic acid, it inhibits the transformation of carbohydrates to fats.
6. Eat fruit between meals If you can’t give it up for dessert, the best options are kiwi and pineapple. Kiwifruit contains a proteolytic enzyme called activin, which, like bromelain in pineapple, helps break down proteins and aids digestion.
7. Chocolate, better bitter Dark chocolate is hypocaloric but it is essential, due to its high zinc content, to strengthen the immune system and reduce inflammation. Never with milk, which is richer in fat and sugar. The ideal time would be in the afternoon as tryptophan provides a precursor of serotonin, the hormone of happiness and satiety. We recommend you… Obesity delays flu virus shedding Don’t you eat fruits and vegetables? You are at risk for cancer.
8. Protein dinner Eating only protein for dinner is a good habit, but we have to try to do it with low-glycemic vegetables. Carbohydrates must be avoided, which automatically turn into accumulations of localized fat.
7. For dessert, an infusion Green tea is perfect, because it is a great antioxidant due to its high content of catechins and isoflavones and also has a cleansing effect. The same occurs with dandelion, which has a detoxifying action, or milk thistle, which prevents lipid peroxidation.
10. Adopt the English schedule Try to advance your meal times one hour: eating around 1 in the afternoon and dinner at 8 is much healthier and, in the long run, it shows on the scale.
11. No gas, please Fizzy drinks are not fattening, but they can bloat and cause bloating. Flee even sparkling mineral water.
12. Use the microwave less In addition to avoiding precooked foods, we must bear in mind that subjecting foods to high temperatures causes them to lose vitamins and active ingredients.
13. Only seasonal products When we find, for example, melons in winter, this means that they have been subjected to different technological processes.
14. A ‘snack’ before going to sleep a study says that taking 150 calories in the form of protein 30 minutes before going to bed, stimulates metabolism and increases muscle mass. It has its logic, it gives us a contribution of amino acids that can be used to build muscle mass.
15. Healthy snacks If you are going to binge, it is better to opt for foods that generate a hit of serotonin and endorphins so that the mood does not drop. The “happiest” are celery, broccoli, yogurt, oatmeal, peanuts, and spinach.
It’s almost the end of February, and after two months of self-denial, your New Year’s resolution to lose weight is proving discouragingly difficult. You know what you need to do: Cut calories and up your activity level. And you’re on the right track – but the train seems to have slowed down to a crawl.
Here are 6 tricks weight loss gurus use to peel off pounds more quickly.
1. Eat More Snacks
That’s right, eat more – just not at mealtimes. It’s more than likely that, in your drive to diet, you’ve begun stretching the time between meals, a common weight loss strategy. (Example: I’ll just wait another half hour to eat lunch, I can make it, and that will mean I’ve gone five hours on only 400 calories. )
Unfortunately, while this strategy makes logical sense, because it feels like fewer meals means less food, the opposite is true. If you wait until you’re super hungry before you eat, you’re bound to eat more before you feel satisfied. (You also tend to eat faster, another no-no.)
Solution: Keep numerous healthy snacks like almonds, sunflower seeds, sliced apples, trail mix, low fat cheese, and whole wheat crackers on hand and eat something light but nutritious every couple of hours.
2. Stop Multitasking
Managers, you’re probably shaking your heads about now. After all, if we don’t multitask, how in the world are we going to get everything done? But when you’re doing five things at once, your mind’s not fully engaged in any one task. That makes you less fully conscious, and more likely to think about food, or dig mindlessly into your snack drawer or that candy jar on a coworker’s desk.
Multitasking also tends to send us into a stressed-out tizzy, a prerequisite for emotional eating. Instead, try giving each task on your to-do list your full attention for a set amount of time. Not only will you get better results much more quickly, you’ll be less likely to obsess about food or engage in mindless emotional eating.
3. Add Strength Training to Your Workout, or Do More of It
I’ve talked about strength training for weight loss before, so I’ll keep it short. Think of it as an equal partner with aerobic exercise, which burns calories but doesn’t have a significant longterm effect on metabolism. While aerobic exercise is best for calorie burning, strength training amps up your metabolism by increasing muscle mass.
Snacks can actually decrease your measurements (image: Morguefile)
4. Eat Before Eating
Research has highlighted several versions of this concept. One study by noted researcher Barbara Rolls found that when people eat a bowl of hot soup before a meal, they eat less. Another found that eating a spicy hot appetizer before a meal curbed appetite. A likely explanation: you tend to eat soup slowly, waiting for it to cool, and eating anything slowly gives your brain, hormones, and stomach time to coordinate a message of fullness. Spicy food is also hard to eat fast, and chili pepper (particularly cayenne pepper) has been found to speed metabolism.
Then there are the many studies showing that eating a high-fiber snack, such as an apple, half an hour before a meal cuts calorie consumption. That one has a simple explanation: Fiber fills you up, making it harder to overeat later.
5. Sleep More
We have the unfortunate tendency in this culture to associate sleep with being sluggish. Not so: We now know that sleeping revs up the metabolism, so the longer you sleep the more fat you burn. Sleep also regulates hormones that control appetite and energy production. When you skip sleep, your body produces more ghrelin, which triggers cravings, and less leptin, which makes you feel full and satisfied with your food intake.
If those aren’t reason enough to prioritize your eight hours a night, there’s longevity, too. Sleep partners with stress in a vicious cycle that’s been shown by researchers to shorten your life by quadrupling stroke risk and weakening your immune system.
6. Drink Tea, Not Water
Standard advice when you’re losing weight is to drink eight glasses of water a day. Water’s great, don’t get me wrong, but eight glasses a day is a chore unless it’s hot and you’re driven by natural thirst. Tea, on the other hand, is easy to sip all day long. Make a thermos of black, green, or herb tea (whichever you like, all have health benefits) and keep it on your desk so you can refill all day long. Experts used to say tea didn’t “count” towards your daily water intake, but that’s no longer considered true. And tea does double-duty since the antioxidants in tea – particularly green tea – have been shown to have weight loss benefits on their own. (And they help protect against cancer, too.)
As with all weight loss advice, take what you like and leave the rest. No weight loss strategy works if you find it unpleasant, because if you don’t like doing it you won’t keep it up for long. So if you like the taste of tea, that trick’s going to work well for you. If seeing your muscles firm up motivates you, you’ll likely stick with strength training. And most people aren’t going to have much problem with the snacking suggestion.
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It can be exceptionally troublesome for somebody to be patient over a lengthy period of time, when they need to get in shape.
A majority of dieters want to get results quickly.
With each weigh-in, you want to see a lower number on the scale or you want to see a difference in the clothes you put on.
A few eating regimens or weight loss items promote fast and simple weight reduction.
Be that as it may, they may contain dangerous pharmaceuticals or promote unsafe eating pattern which can be perilous to your health.
Rather, with a couple of changes to your eating and exercise routines and lifestyle, you can help accelerate your weight loss safe and naturally, which can enable you to achieve your goal sooner.
1. Combine aerobic exercise and strength training
A combination of a different of exercises can accelerate weight reduction.
Both cardio and strength training presents you with various sorts and measures of calories burned.
Keep in mind that to shed pounds, you have to burn fat and construct muscle.
Aerobic exercise is essentially used to raise heart rate and burn calories quickly.
Types of aerobic exercise include walking, running, biking and swimming.
2. Incorporate interval training
Interval training, which includes both moderate intensity and high-intensity levels, may altogether support your metabolic rate.
Aerobic exercise obliges you to utilize more oxygen throughout your exercise, which prompts the digestion to work at peak proficiency, even after the exercise is over up to 24 hours later.
3. Increment lifestyle exercises
Another simple approach to burn more calories all throughout the day is expanding daily lifestyle activities.
These are things you do in your usually day already like strolling to and from your car or carrying compound work.
- Increasing your day by day lifestyle activity is a basic and speedy approach to expanding your total calories burned every day. Consider your whole day and find ranges where you can move progressively or make more strides.
- An activity that you carry out during your day can be similarly as significant as arranged exercise, as it adds to you general calorie consumption.
4. Alternate exercises frequently
Your body adjusts to your fitness routine after some time, regardless of whether you keep running at the exact pace or lift a similar measure of weight every session.
This makes your exercises less successful after some time.
New exercise schedules keep on challenging diverse muscles, guaranteeing the metabolic rate stays high all through your weight loss endeavors.
You can likewise do diverse sorts of activities inside one exercise session.
For instance, you may burn through 20 minutes on the treadmill and after that, take a 45-minute water aerobics class.
One of the hottest and most curated topics on the internet is weight loss. Many people are looking for the easiest and reliable ways to trim their weights for fitness and health reasons. While there are several proven ways to accelerate weight loss, the type of food you eat can turn around your weight loss like never before. Finding the best food to accelerate weight loss is essential in your journey. The problem is the confusing information from diverse sources or a lack of enough information about the right food. Well, this article takes you through a complete guide on the best food to accelerate weight loss.
1. Leafy Vegetables
Leafy vegetables like spinach, kale, and collards are synonymous with vitamins and fiber. They are excellent weight loss foods owing to their unique properties. These foods have low calories and carbohydrates levels. The wide range of vitamins, minerals, and antioxidants derived from these leafy greens accelerates weight loss. Calcium, a mineral found in leafy greens, is known to aid fat burning. No wonder leafy vegetables get into a roundup of celebrity obsession foods. If you need to eat a high volume of meals with fewer calories, then leafy greens should top your list.
2. Boiled Potatoes
Although the interest in white potatoes has declined, it remains one of the finest foods to accelerate weight loss. This food contains a variety of nutrients that are good for weight loss and health. White potatoes contain good levels of potassium which aid in blood pressure control. According to a satiety index report for common foods, boiled potatoes offer the highest filling index compared to other foods tested.
When you boil potatoes and cool for a while, high amounts of resistant starch are formed. This starch is known to contain a fiber-like substance that offers several health benefits, including weight loss.
Salmon is a fatty fish that has shown to boost human health owing to high-quality proteins, fats, and various body nutrients. Salmon is a good bet for weight loss because it has fewer calories and supplies iodine. This mineral is known to naturally improve thyroid functioning, hence optimal metabolism. Again, Salmon has omega-3 fatty acid that has shown to reduce inflammation. Since inflammation plays a role in triggering obesity and metabolic diseases, its reduction helps to accelerate weight loss.
If you are looking for a high-protein but low-calorie intake, Tuna is a great fit. Tuna is a typical food loved by bodybuilders and athletes. It allows them to cut weight while maintaining their protein intake. Tuna is lean fish, and hence the fat level is low. Go for tuna canned in water, and be sure to keep your protein intake while reducing your calorie intake.
You can go for a Tuna cooking recipe that contains an herb like Moringa Oleifer. Yes, Moringa is another superfood that can help you lose weight faster! Studies on moringa weight loss efficacy have shown that it can enhance metabolism and reduce fat storage. You can also use it to bake, blend into juices, stir into soups, and the likes.
5. Beans and Legumes
The feeling of fullness is good if you want to cut down your weight. This is because it keeps you away from other foods for a significant period, and consequently, you don’t add more weight. Some of the legumes worth taking include kidney beans, lentils, and black beans. Beans and other legumes are known to accelerate satiety. The high levels of proteins and fiber easily take you to satiety. Another advantage of beans and legumes is that they contain resistant starch, a substance that helps to accelerate weight loss.
6. Cruciferous Vegetables
Apart from leafy greens, cruciferous vegetables are also good weight loss foods worth giving a try. These vegetables include broccoli, cabbage, Brussel sprouts, collard greens, arugula, bok choy, and cauliflower. Just like other vegetables, cruciferous vegetables are rich in fiber and are incredibly satiable. While they are not as high in proteins as legumes or animal foods, they still offer decent levels compared to other vegetables.
With proteins, fiber, and low-calorie characteristics, cruciferous vegetables easily become good weight-loss food. According to some studies, cruciferous vegetables also contain cancer-fighting substances.
7. Whole Eggs
Eggs are indeed known to increase the level of LDL cholesterol in some people. This alone has made many people run away from eggs. However, the perception is changing because it has been discovered that eggs are one of the finest foods for weight loss. One undisputed characteristic of whole eggs is the high satiating level. Thanks to the good number of proteins and fat. According to an egg satiety study carried out on 30 random overweight women, eggs increased satiety and made them eat fewer foods for the next 36 hours. This suppression of appetite contributes to weight loss.
On a calorie-restricted diet, eggs can give you an incredible amount of nutrients compared to refined carbs such as bagels. One interesting fact about eggs is that nearly all these nutrients are found in the yolk. Eggs are also good fat-burning proteins that help to increase metabolism. This is attributed to the thermic effect experienced in high-protein foods.
8. Nuts and Seeds
Nuts and seeds like pecans and pumpkin seeds are also some of the best foods to accelerate weight loss. This is because they contain Magnesium and healthy fats that reduce belly fat. They also contain omega 3s and other fats that reduce inflammation and hence weight. Also, these fatty acids contain antioxidants that help fight and repair the damage caused by inflammation in your body. Flaxseeds, for example, have high fiber content that allows them to create fullness and satiety. With all these characteristics, nuts and seeds are some of the best foods for weight loss.
If you have been struggling to cut down your weight, perhaps these foods can help you get to the line much faster. While you don’t need to take every food mentioned to trim your weight, choose a suitable combination. The goal is to try to eat healthily and stay disciplined with your diet and weight loss routine.
Boosting your metabolism has been considered the Holy Grail of weight loss since practically forever. After all, finding a way to crank up your body’s fat-burning power on the reg sounds kind of awesome.
It’s no wonder metabolism is such a big thing: It’s a process that turns the food you eat into fuel, and powers everything that you do. “Even when you’re sleeping, your body requires energy for things like breathing and repairing cell damage,” Donald Hensrud, MD, medical director of the Mayo Clinic Healthy Living Program, tells Health.
But your metabolism is responsible for more than just burning fat—it helps with breathing, circulating blood, controlling body temperature, and digesting food, among other things, according to the U.S. National Library of Medicine. The number of calories you need to perform those basic functions is called your resting metabolic rate (RMR), and it can impact everything from your waist circumference to how much energy you have on a daily basis.
Something important to remember, though: Your metabolism is not 100% under your control. There are a bunch of different things that go into making your metabolism what it is, like your body type, gender, and age, and you have zero sway over those. Still, you can rev up your metabolism each day with some healthy habits. Here’s what you can do to give your metabolism a kick in the pants.
It’s easy to get stuck thinking that eating for weight loss is all about reduction. Sure, common knowledge seems to state that simply eating less is the way to go. But that’s a bit misleading. You see, not all foods are the same when it comes to weight loss. In fact, a major part of the process actually involves eating more of the right foods that facilitate fat burning. Yes, there are foods that can accelerate weight loss.
Let’s take a look at 6 foods that accelerate weight loss:
#1 – Coconut Oil
Don’t be fooled by the fact that coconut oil is rich in fat; this is not the same kind of fat you’ll find in a cheeseburger. No, coconut oil contains medium chain fatty acids, which your body does not store effectively. Instead, your body metabolizes the fatty acids into ketones – a weight loss ingredient.
Research has shown that the medium chain fatty acids in coconut oil also cause your body’s resting energy expenditure to increase by 5%, helping you burn an additional 120 calories per day.
#2 – Potatoes
Put down those French fries! That’s not the style of potato we’re talking about here. No, we’re talking about boiled or baked potatoes. When researchers looked at 38 foods, including brown rice and whole wheat bread, they found that boiled or baked potatoes were the most filling.
In other words, eat a boiled or baked potato, and you’ll be far less likely to gorge on anything else. As an added bonus, potatoes contain a whole host of nutrients, minerals and vitamins that will give you energy to get up and exercise! Make sure to go organic!
Change it up, too, with some cooled potatoes. When you boil then chill spuds, you create a resistant starch that your tummy bugs will love.
#3 – Caffeine
Research has found that as little as 100 mg of caffeine (a single cup contains 96 mg) increases one’s resting metabolic rate by 3-4%. That amount also increases thermogenesis – body heat – a process that burns fat.
It’s estimated that caffeine can help individuals burn an extra 150 calories daily.
#4 – Apple Cider Vinegar
In a 2009 study, researchers found that participants who took 1-2 tablespoons of apple cider vinegar per day experienced suppressed body fat accumulation. The effect came thanks to the vinegar’s acetic acid content.
Past research has also shown that individuals who take apple cider vinegar with a meal eat 200-275 less calories for the rest of the day.
#5 – Hot Peppers
For years, health experts have known that capsaicin – the active ingredient in hot peppers – boost thermogenesis. Remember, that’s your body’s natural fat-burning process.
It wasn’t until recently, however, that researchers discovered capsaicin also prevents future weight gain – and it does so to a degree of effectiveness as high as intensive surgery. Capsaicin works by regulating the body’s weight genes.
#6 – Eggs
In one study, researchers had participants replace their bagel breakfast with an equal weight amount of eggs. The participants reported being more satisfied, which was reflected in the fact that they ate an average of 400 less calories over the next 36 hours.
Eggs are also high in protein, meaning that all the protein weight loss benefits mentioned in the last point also apply here!
Be sure to buy organic, free-range eggs from your local farmer for optimal quality. And if you’re an octo-vegetarian, then be sure your eggs are not fertilized.
Metabolism: We’ve all got one, but some people’s are “faster” or “slower” than others’. And that matters, because the rate at which your body burns calories and converts fuel to energy can also affect how easily you gain or lose weight. It also says a lot about how at-risk you are for diabetes, and how much pep you’ve got in your step. While much of your metabolic rate is determined by genetics, age, gender and body size, there are some lifestyle changes that can, quite literally, speed up the process.
It’s important to note that metabolism can’t be solely held responsible for weight gain or loss. Someone with a super-fast burn can’t stay slim eating junk food and not exercising, while people with slower metabolisms aren’t automatically doomed to an overweight fate.
But even tiny adjustments to a person’s metabolic rate can add up to significant health benefits over time, says Francesco Celi, MD, chair of the Endocrinology and Metabolism Department at Virginia Commonwealth University. Read on to learn how to increase your metabolism, the natural way.
Naturally Increase Your Metabolism with These 7 Tips
1. Turn down the temp.
Sleeping in a cool room seems to increase people’s percentages of brown fat — a type of fat that acts more like muscle — according to a 2014 study conducted by Celi and colleagues at the National Institutes of Health. The research involved five male volunteers, who slept in climate-controlled rooms with only light pajamas and bedsheets, for several months. After four weeks of 66-degree nights, they’d nearly doubled their amounts of brown fat, and also experience an increase in their calorie burn.
“It would be extremely naive to do this and expect to lose weight to the extent you would on a diet,” Celi says. “On the other hand, we did see a measurable increase in glucose metabolism that could certainly add up over time.”
Keeping your home or office cool during the day may also have a similar effect, he adds.
2. Drink a cup of Joe.
A few small studies have shown an association between caffeine consumption, increased metabolic burn, and a reduced risk for type 2 diabetes. Celi says this could possibly be because it helps the body break down fat.
But don’t go overboard: Too many caffeinated beverages a day can cause nervousness, nausea or insomnia. Plus, some coffee beverages are high in fat and sugar.
3. Keep stress levels low (or try to!).
Even if stressful situations don’t cause you to binge on fatty foods, your body may take longer to process any calories that you do eat. In a 2014 study from Ohio State University, women who reported being stressed out over a 24-hour span burned, on average, 104 fewer calories after they ate a meal of eggs, sausage and biscuits. The researchers point out that over the course of a year, this deficit could translate to an 11-pound weight gain.
“The stress response activates the hormone cortisol,” explains Celi, “which has been clearly associated with a worsening of metabolism and, in the long-run, increasing the risk for obesity.” In other words, to help speed up metabolism make sure to wind down more often.
4. Get a good night’s sleep.
Not getting enough quality shuteye has also been shown to slow metabolism in both men and women; this also may have to do with the brain’s secretion of cortisol when the body is under stress, says Celi. And even if you hit the hay early, that may not be enough. Research has shown that broken sleep (when you’re woken up frequently throughout the night) isn’t nearly as restorative as seven consecutive hours. So on top of crawling under the covers early, be sure to give yourself enough hours to get the rest and recovery your body needs.
5. Pump some iron.
Celi says any type of physical activity — even just walking for 30 minutes — can help speed up metabolism. (Anything is better than sitting for hours, which is one of the worst things you can do.) But the kind of exercise that works best to activate brown fat and rev metabolism is strength training.
“By increasing muscle mass, we can increase our resting energy expenditure, which is what’s going to help you burn calories all day long,” Celi says.
Try adding some weights into your workout regimen and see if you notice a difference. Consider bigger lifts as well if you’re body is trained for it.
6. Snack on something spicy.
Capsacian, a molecule found in spicy chiles, has been shown to increase body temperature and speed up fat loss — although only temporarily, and only by a small percentage. Celi says there’s also some evidence that chemicals called isothiocyanates, which are present in pungent foods like spicy mustard, wasabi, and horseradish, may help activate brown fat and speed up metabolic rate. Bloody Mary, anyone?
7. Power up with plyometrics.
If you’ve been skimping on plyometric training, you might want to throw it back into your workout rotation. All those squat jumps and burpees are by nature high-intensity, getting your heart rate up so you burn more calories in a short amount of time. Plus, when performed interval-style, you’ll speed up your metabolism for the 24 to 48 hours after you leave the gym. According to one study, 12 weeks of HIIT plus plyometric exercise resulted in more lean body mass, reduced body fat and improved metabolic abnormalities compared to just HIIT alone. Not sure where to start? Give these six exercises a try.