So how many calories should you consume? Depending on your level of activity, you can safely lose anywhere from half a pound to two pounds a week if you multiply your current weight by 11, says Applegate. (For example, if you're 120 pounds, aim for around 1,320 calories a day.) Unless you're less than five feet tall, don't let your daily calories dip below 1,200. "Research shows that women who consume less than this amount see their resting metabolic rate plummet by as much as 45 percent," notes Dale Huff, R.D., a St. Louis nutritionist.

Some ingredients in energy drinks can give your metabolism a boost. They're full of caffeine, which increases the amount of energy your body uses. They sometimes have taurine, an amino acid. Taurine can speed up your metabolism and may help burn fat. But using these drinks can cause problems like high blood pressure, anxiety, and sleep issues for some people. The American Academy of Pediatrics doesn’t recommend them for kids and teens.
Ever wonder why your best friend can go through a pint of Ben & Jerry's without gaining a pound while just one spoonful goes straight to your hips? The answer lies in your metabolism, that little engine in your body that burns calories all day, every day. Because of genetics, some women burn fat faster than others. But age, weight, diet, and exercise habits also play a role.
Ever wonder why your best friend can go through a pint of Ben & Jerry's without gaining a pound while just one spoonful goes straight to your hips? The answer lies in your metabolism, that little engine in your body that burns calories all day, every day. Because of genetics, some women burn fat faster than others. But age, weight, diet, and exercise habits also play a role.
Experts say weight training is the best way to crank up your resting metabolic rate. "As you get older, your resting metabolic rate drops, but weight training can rev it right back up again: A pound of muscle burns up to nine times the calories a pound of fat does," explains fitness expert Westcott. In fact, a woman who weighs 130 pounds and is muscular burns more calories than a sedentary 120-pound woman of the same height. Regular strength training can increase your resting metabolic rate anywhere from 6.8 to 7.8 percent. (That means that if you weigh 120 pounds, you could burn around 100 more calories a day, even when you're just watching TV.)

"Stay away from processed, high sugar, junk food, even fruit juice," says Michael Mountain, author of Ultimate Fat Loss Solution. Stick to protein, which increases metabolism by 30 percent for up to 12 hours, whereas carbs and fat increase metabolism by 4 percent for less than one hour. And don't forget fiber—it binds with metabolized fat and removes it from the body.
Calcium and vitamin C team up well to boost metabolism. Broccoli contains both nutrients, not to mention the kind of fiber that’s been shown to increase TEF. What’s more: Broccoli contains a compound that works on a genetic level to effectively “switch off” cancer genes, leading to the targeted death of cancer cells and slowing of disease progression.

Whole foods contain an assortment of vitamins, minerals, and nutrients that act as metabolic spark plugs, giving you the energy to get up and move around. That’s the theory behind increasingly popular diets like Paleo, which eschews processed foods in favor of lean meat and vegetables. Without preservatives and unnecessary crap in your food, your body will burn clean, and that translates to a faster-moving metabolic engine.
It’s not just about being a gym rat. A study in the American Journal of Clinical Nutrition found that non-exercise related activity, such as tapping your foot or fidgeting at your desk, can help keep off fat. To integrate more movement into your everyday routine, Pincus suggests opting for a standing or transitional desk, or just making sure you don’t spend the entire workday sedentary. “Set a timer to walk around your office every half an hour, do a few squats, something to keep the body moving,” she says.
Green tea has long been heralded for its antioxidant polyphenols. But new evidence shows the active ingredient, catechin, may crank up metabolism. Researchers conducted a series of studies in dieters and found that those who went green lost more weight than those who didn't, suggesting that catechins may improve fat oxidation and thermogenesis, your body's production of energy, or heat, from digestion. But how much do you have to drink? According to one study, if you drink five eight-ounce cups of green tea a day, you can increase your energy expenditure by 90 calories a day. Sounds like a lot of tea, but it's not hard to do if you also drink it iced.

As the endocrine system controls the rate and direction of metabolism, what you consume and your level of physical activity will overall influence the speed of your metabolism and how much you weight you gain. The belief that your metabolism is to blame for increased fat is not correct. Eating more calories than you can burn is the primary cause. The best way to control how many calories you burn is through your level of physical activity, according to the Mayo Clinic. What appears to be a faster metabolism in others is more often a more active lifestyle, that leads to weight loss or maintaining a steady weight.


Bodybuilders have known for years that strategically placed ‘cheat meals’ can help prevent the metabolic slowdown mentioned above. One meal every five to seven days that contains as many carbs and calories as desired can work. Just make sure not to make a habit out of cheat meals. In fact, you could also just as easily eat clean each day and meet your calorie needs, rather than consistently depriving yourself, then occasionally indulging.  

Some things, though, aren’t that simple. For instance, someone with a higher metabolism burns more calories at rest than someone with a lower metabolism, and can therefore get away with eating more food—even junk food. But a high metabolism isn’t a privilege reserved for a select few lucky enough to be born with it. You can raise yours and reap the benefits, too.
Muscle is typically more dense than fat and uses more energy as a result. The National Health Service (NHS) in the UK states that those who have a higher muscle to fat ratio tend to have a higher BMR because of the fact it requires more energy to maintain. For every pound of muscle, the body burns 50 calories to maintain a person's BMR. Exercising to build muscle will help boost your metabolism as you get your body in shape.
To keep your weight off permanently, you have to keep your metabolism up and running efficiently. Those who eat only one meal a day, usually a continuous dinner, never get their metabolisms to work at top efficiency. When you get up in the morning, eating just a little something will kick-start your metabolism, which helps to burn those calories more efficiently. If you don't eat in the morning, your metabolism stays in its nighttime mode and burns inefficiently.
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Fuel your body with wholesome, nutritious foods, and limit your intake of refined carbs (anything sugary or white-flour based). To maximize the calories burned through digestion and stave off hunger, get plenty of complex carbs (fruits, vegetables and beans) and eat a little protein with every meal. It doesn't need to be meat; nuts, lowfat dairy, tofu, and beans are all good vegetarian protein sources. 

Source of protein at every meal: “Protein requires more energy – about 25 per cent more energy – to digest compared to fat and carbohydrates,” D’Ambrosio says. “This is why it is important to have one source of protein at every meal to help feel full until the next meal or snack.” However it’s important to note that our body still needs carbs as it’s the body’s main fuel source, she adds.

Why does eating lots of fish rich in omega-3 fatty acids (salmon, herring, and tuna) help amp up metabolism? Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned. A study in Obesity Research found rats that ingested large doses of fish oil while exercising lost weight. Take omega-3 fatty acid supplements; Hyman recommends 1,000 to 2,000 milligrams per day. Hate the fishy after-burp? Try flaxseed oil, walnuts, or eggs fortified with omega-3s. Or check out supplements (by brands such as Nordic Naturals) that have no fishy taste.
Each time you eat, enzymes in your body's cells break down the food and turn it into energy that keeps your heart beating, your mind thinking and your legs churning during a grueling workout. The faster your metabolism runs, the more calories you burn. The more you burn, the easier it is to drop pounds. And get this—you can make your metabolism work harder, a lot harder, 24 hours a day.
Believe it or not, it may be the most important meal of the day as far as metabolism (and weight loss) is concerned. Breakfast eaters lose more weight than breakfast skippers do, according to studies. "Your metabolism slows while you sleep, and it doesn't rev back up until you eat again," explains Barbara Rolls, Ph.D., professor of nutrition at Penn State University and an author of The Volumetrics Weight-Control Plan. So if you bypass breakfast, your body won't burn as many calories until lunchtime as it could. That's why it's smart to start the day with a solid 300- to 400-calorie meal; it jump-starts your metabolism.
Experts agree that including a weekly cheat meal into your healthy-eating plan can actually help you reach your weight loss goals. Having a strategy is key: “By planning your cheat meal, you know what you’ll be eating and can cut a few extra calories earlier in the day,” says Jim White, RD, ACSM Health Fitness Specialist and owner of Jim White Fitness & Nutrition Studios. “This also allows you to really pick a favorite food instead of wasting calories on something you didn’t enjoy.” Amy Shapiro, MS, RD, CDN, Real Nutrition NYC, gives similar advice. “Pick your poison. If you’re going out, pick your splurge. Are you going to dig into carbs like a bread basket or pasta or dessert? Or are you planning on tossing back a few cocktails?” She urges cheaters to avoid consuming all three of those common categories in one sitting. “Focus only on one,” she says, adding that by saving the others for another time you can “enjoy without going overboard.”
Why does eating lots of fish rich in omega-3 fatty acids (salmon, herring, and tuna) help amp up metabolism? Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned. A study in Obesity Research found rats that ingested large doses of fish oil while exercising lost weight. Take omega-3 fatty acid supplements; Hyman recommends 1,000 to 2,000 milligrams per day. Hate the fishy after-burp? Try flaxseed oil, walnuts, or eggs fortified with omega-3s. Or check out supplements (by brands such as Nordic Naturals) that have no fishy taste.
Research has found that people burn fewer calories when they sleep during the day and log their waking hours after the sun’s gone down. To come to this finding, researchers at the University of Colorado at Boulder studied 14 healthy adults for six days. For two days, study participants slept at night and stayed awake during the day, then they reversed their routines to mimic the schedules of night owls. When participants slept during the day, researchers found that they burned 52 to 59 fewer calories than they did while catching their Zzzs in the evening—likely because the schedule messed with their circadian rhythm, the body’s internal clock that plays a major role in metabolism function. If you have no choice but to sleep during the day, aim to cut 50-60 calories from your daily diet.
It’s no secret that experts recommend putting away blue-light devices, such as smartphones, tablets, and laptops, at least an hour before bed to improve sleep quality. However, a recent pilot study from Northwestern University shows that exposure to blue-light at night can impact glucose metabolism. Although the exact correlation is still being studied, John La Puma, MD, suggests ceasing exposure to blue light two hours prior to hitting the sack. “It resets melatonin levels so that getting to sleep becomes harder, and too little sleep means weight gain for most people,” says Dr. La Puma.
The omega-3 fatty acids found in fish oil have been shown to increase the speed of your metabolism exponentially. According to a report from the University of Ontario, researchers found the consumption of oily fish with omega-3 can increase the fat-burning enzymes in the body and lower levels of stored fat, says Elle UK. The supplement can help you burn an extra 400 calories a day, or 25 percent of your daily calorie intake.
It's tempting to curl up on the couch the minute PMS mood swings and bloat strike, but you'll lose more weight if you exercise during those two weeks before your period, according to a recent study at the University of Adelaide in Australia. "Women burned about 30 percent more fat for the two weeks following ovulation to about two days before menstruating," says study coauthor Leanne Redman. Here's why: The reproductive hormones estrogen and progesterone are at their peak then — and because they promote the body's use of fat as energy, more fat is burned off when you exercise during this time.
Not only is vinegar great on salad, it’s also shown to “switch on” genes that release proteins that break down fat. In a study of 175 overweight Japanese men and women published in Bioscience, Biotechnology, and Biochemistry, researchers found that participants who drank one or two tablespoons of apple cider vinegar daily for 12 weeks significantly lowered their body weight, BMI, visceral fat, and waist circumference.
Plus, strength workouts have an additional metabolism-boosting benefit. Because this type of anaerobic training involves breaking down and building back up of muscle tissue, the body needs to burn more calories in the 24 to 48 hours after each session—a phenomenon known as excess post-exercise oxygen consumption, EPOC, or, informally, "afterburn.” Researchers, however, are currently debating how intense that afterburn really is. 
Not only is vinegar great on salad, it’s also shown to “switch on” genes that release proteins that break down fat. In a study of 175 overweight Japanese men and women published in Bioscience, Biotechnology, and Biochemistry, researchers found that participants who drank one or two tablespoons of apple cider vinegar daily for 12 weeks significantly lowered their body weight, BMI, visceral fat, and waist circumference.
But there are easy things you can do to stoke your fat-burning potential. "There's no reason you can't have the same metabolism in your 30s and 40s that you had in your 20s," stresses Pamela Peeke, M.D., author of Fight Fat After Forty. Here are some experts' tips on how to boost your metabolism — so you, too, can guiltlessly binge on Ben & Jerry's every now and then.
To get why, you have to understand a bit of the science behind metabolism. Your metabolic rate is essentially the speed at which your body expends energy, and it depends on many different factors. Your age, weight, health history, organ function, oxygen capacity, and even your height can all influence how many calories you burn during exercise, but also (and more importantly) during sedentary times of day.
“Caffeine can increase your metabolism up to 8 percent,” says Stollman. “Brewed tea kicks it up another notch by boosting your metabolism by 10 percent.” Green tea goes above and beyond thanks to its catechins, and the effects add up. Pincus recommends three to four cups a day to potentially burn up to 50 to 100 calories. However, it’s important to refrain from using this an excuse to indulge in flavored lattes or sugary green tea drinks from the store. “Don’t make it into dessert—that defeats the whole purpose,” says Gans. Check out these other foods that are scientifically prove to burn fat.
Weight loss doesn’t get easier than this: Simply drinking more water may increase the rate at which healthy people burn calories, according to a study in The Journal of Clinical Endocrinology and Metabolism. After drinking approximately 17 ounces of water (about 2 tall glasses), participants’ metabolic rates increased by 30 percent. The researchers estimate that increasing water intake by 1.5 liters a day (about 6 cups) would burn an extra 17,400 calories over the course of the year—a weight loss of approximately five pounds!
Chemical Toxins Relationship Abuse Diabetes Complications Body Contouring Your Lifestyle The Five Senses Stages Of Colon Cancer Patient Education For Improving Rx Drug Adherence Your Mind Male Reproductive System Parts Parenting Teens Morning Sickness & Pregnancy Mental Health Therapies Sharecare Bladder Cancer Obsessive Compulsive Disorder Digestive Diseases Schizophrenia Hydrocephalus Conception Achieved (Pregnancy)
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