Most people blame their being overweight on having a slow metabolic process in their body. The truth is in the details. Metabolism is connected to weight gain but its slowness is not responsible for gaining excessive weight. What you eat and your physical activity are the main culprits. However you can change your eating habits once you know the right kind of food to eat to improve your metabolism.
Egg whites are rich in branched-chain amino acids, which keep your metabolism stoked, says Chicago nutritionist David Grotto, RDN. Eggs are also loaded with protein and vitamin D.
Lean meat is full of iron; deficiencies in the mineral can slow metabolism. Eat three to four daily servings of iron-rich foods, such as chicken or fortified cereal.
Chili peppers contain capsaicin, a chemical compound that can kick metabolism into higher gear, Dr. Isaacs says. He suggests adding a tablespoon of chopped chili peppers to a meal once a day. Chili peppers are also an unexpected source of vitamin C.
Water also plays an essential role in improving your metabolism. Water is responsible for hydratin all process that need water in the body. this includes metabolism thus meaning the more you drink, the better your metabolism.
Boosts Resting Metabolism
Based on three previous studies that found dehydration depressed metabolic rate, a team of graduate students at the University of Utah undertook a study to determine how hydration affected resting metabolism. E. Wayne Askew, director of the Division of Foods and Nutrition at the university’s College of Medicine, led the research study. Research subjects were divided into three groups: The first group received four 8-ounce glasses of water daily, the second got eight 8-ounce glasses and the third got 12 8-ounce glasses per day. Test subjects — all of whom were measured at rest — who received eight or 12 glasses of water daily burned calories at an accelerated rate, compared to those who were not fully hydrated.
To improve your diet you do not need to diet. Dieting means that you could be denying your body some of its most needed nutrients. You do not have to stop enjoying your morning coffee or drinking hot water or even eat white rice.
Mistake: You avoid caffeine
Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8%—about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.
Mistake: Your carbs are white
Boost your fiber intake by switching to whole wheat bread, pasta, and eating more fruits and vegetables. Research shows that some fiber can rev your fat burn by as much as 30%. Studies find that women who eat the most fiber gain the least weight over time. Aim for about 25 g a day—the amount in about three servings each of fruits and vegetables.