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Old 09-09-2009, 06:42 PM   #1
rezznor
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Default Boost your metabolism throughout the day

Alot of people here are always asking for weight lifting or weight loss tips, so here's a rather simple guide of everyday things to do to boost your metabolism.
Quote:
Boost Your Metabolism All Day Long
By Ben Kallen

When you want to create a lean, firm body, the best way to accomplish it is with an effective workout program and a healthy eating plan. But that's not the end of the story . . . . Because no matter how much you're putting into your exercise sessions, practicing a range of healthy habits the rest of the time can give your metabolism an even bigger kick.

Athlete

So here's a full day's worth of metabolism boosters. Any one of them may have a relatively minor effect, but when put together, they're bound to help your body burn fat more efficiently. Add these tips to your weight loss arsenal, and you'll get the results you want as quickly as possible.

Morning

1.

Get some sun. A little outdoor time in the morning can help you slim down in three ways. First, bright light helps regulate your body clock, so you'll be more energetic during the day and sleep better at night. Second, during the winter months, sunshine helps ward off SAD (seasonal affective disorder), a condition that can lead to uncontrolled food cravings. And third, sunlight on your skin increases your levels of vitamin D, which are associated with a higher metabolism and a lower risk of obesity. (While sunscreen cuts down on your natural vitamin D production, experts warn that you shouldn't spend much time outside without it. You can also get more D by taking multivitamins, drinking fortified milk, and eating fatty fish.)
2.

Eat a good breakfast. Research has shown that a filling breakfast that includes both lean protein and complex carbohydrates helps you burn fat all day (and keeps you satisfied longer, too). In a study presented to the Endocrine Society, dieters who ate hearty breakfasts stuck to their food plans and ended up losing more weight than those who didn't, despite the fact that their daily caloric intake was actually slightly higher.
3.

add some grapefruit. There's a reason grapefruit diets have never gone out of fashion. In a recent study in the journal Diabetes, mice on a high-fat diet that were given naringenin—a flavonoid chemical that gives grapefruit its slightly bitter taste—didn't gain weight, while others on the same diet did. And a study conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that half a grapefruit before each meal helped obese people drop more than 3 pounds over 12 weeks. (Consult your doctor if you're taking any medications—large amounts of grapefruit can change the way they're metabolized by your body.)
4.

Have a hot beverage. As you've surely heard by now, regular consumption of green or oolong tea can raise your metabolism by as much as 5 percent. But plain old java gives your fat-burning ability a boost too. Green coffee beans have been found to boost your metabolism through the combination of caffeine and something called chlorogenic acid. While roasting lowers the amount of this chemical, according to the Coffee Science Information Centre, a light roast retains more than a dark roast.

Whatever you drink, don't overdo it, and keep the additives to a minimum—the calories in cream and sugar, or a coffeehouse latte, can far outweigh any fat-burning benefits.

Midday

1.
Take the stairs. Your daily workout will do more than anything else to burn fat and build lean muscle. But that doesn't mean you should be a slug the rest of the time. A highly publicized British study found that kids who were very active during physical education classes were that much less active throughout the day, which suggests that you may need to make a conscious effort to move your body when you're not working out, including taking such simple steps as walking everywhere you can and using stairs rather than elevators. Even relatively brief periods of exercise will help keep your metabolism revving at a higher level.
2.

Snack on nuts. All nuts (including peanuts, which aren't technically nuts, but whatever) are fairly high in calories, but they're also full of nutrients, especially protein and healthful fats. In a study at Purdue University, when people added 500 calories of peanuts to their daily diets, they ate less during meals and increased their resting metabolic rates by 11 percent. You don't need to eat so many, though. Just an ounce at a time will go a long way toward boosting your metabolism and keeping you satisfied.
3.

Shop in the outer aisles of the grocery store. Most supermarkets are laid out in similar ways: produce, meats, fish, dairy products, and other fresh, whole foods are along the outside edges, while processed, boxed, and canned foods are in the inner aisles. Shop on the perimeter first, and you'll end up with nutritious ingredients that will fuel your muscles while keeping you full—and because they're higher in fiber and protein and lower in starch, you can eat more of them and still lose weight.
4.

Take time to relax. Stress can take a toll on your metabolism. When scientists at Georgetown University fed two groups of mice a high-fat, high-sugar diet, the ones under stress gained more than twice as much weight as the low-stress group. If your job (or any other part of your life) leaves you feeling like a mouse in a cage, try to find ways of cutting down on stress. At some point during the day, take a break for meditation, yoga, or just sitting in a peaceful place and thinking about something pleasant.

Nighttime

1.
Watch your eating. If you're like most people, your activity level slows down at night, and so does your metabolism. And yet there's also a tendency to eat a lot at this time, either by having a big dinner or snacking in front of the TV, or both. If you're overeating due to stress or boredom, the evening is a good time to concentrate on healthful dietary habits.
2.

Hold the hooch. Your body loves alcohol—so much so, in fact, that it'll burn its byproducts as fuel before anything else. That means that while you're processing alcohol, you're not burning fat. Of course, alcoholic beverages also have calories, virtually none of which are good for anything other than helping you gain weight.
3.

Turn off your screens. At least 2 hours before bedtime, dim the lights, put away your computer, and turn off your video games. Bright lights, including those from computer screens, can interfere with your body's production of melatonin, an antioxidant hormone that builds up in the evening and helps you sleep. Research has shown that higher levels of melatonin are associated with lower levels of body fat.
4.

Catch your z's. While you're asleep, your body is hard at work producing hormones responsible for weight loss, muscle gain, and glucose metabolism. Studies have found that consistently getting less than the optimal 8 or so hours per night leads to a lower metabolism and a higher body mass. If you find yourself getting sleepy during the day, going to bed just an hour earlier could make a significant difference in your waistline.
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Old 09-09-2009, 06:53 PM   #2
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Default Re: Boost your metabolism throughout the day

Good post. Can be very helpful for everyone.

I tend to avoid breakfast, I know I shouldn't but I do. I've been trying to eat oatmeal. I need to throw in an egg or something too.

I tend to pound food at night. (Healthy food as of June, but more than I need to eat.)

edit: repped
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Old 09-09-2009, 07:05 PM   #3
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Default Re: Boost your metabolism throughout the day

I'm about to fast for 3 days starting next week. Completely unhealthy, but I have a desired weight goal by the end of the month. Don't think I can do it, but I've never tried it before.
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Old 09-09-2009, 07:08 PM   #4
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Default Re: Boost your metabolism throughout the day

Quote:
Originally Posted by PistolPete
I'm about to fast for 3 days starting next week. Completely unhealthy, but I have a desired weight goal by the end of the month. Don't think I can do it, but I've never tried it before.
one mistake people always make is using weight as a determining factor for their health. having a stated weight goal is fine, but make sure you achieve it in a healthy manner. starving yourself to lose a few pounds will just result it having it all come back once you start eating again. yo-yo dieting will not work.
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Old 09-09-2009, 07:16 PM   #5
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Default Re: Boost your metabolism throughout the day

Quote:
Originally Posted by PistolPete
I'm about to fast for 3 days starting next week. Completely unhealthy, but I have a desired weight goal by the end of the month. Don't think I can do it, but I've never tried it before.
Rezznor is right but

there is a great diet that a poster put up here once. called the GM diet. kinda like fasting. You definitely lose a good amount of weight with it. You basically put yourself into ketosis.

day 1 - all fruits except bananas. Melons are best. Lots of water
day 2 - baked potato for breakfast. any veggies all day long. No more starches. Lots of water
day 3 - any veggies and fruit (except bananas). Lots of water
day 4 - 8 bananas and 3 glasses of milk. a low calorie broth based soup. lots of water
day 5 - 10 oz of lean meat and tomatoes (at least 8). Lots of water
day 6 - all the meat and veggies (no starches) you can eat. Lots of water
day 7 - brown rice, veggies and fruit juice. lots of water
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Old 09-09-2009, 07:27 PM   #6
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Default Re: Boost your metabolism throughout the day

Quote:
Originally Posted by rezznor
Alot of people here are always asking for weight lifting or weight loss tips, so here's a rather simple guide of everyday things to do to boost your metabolism.

Great post. Out of curiosity would this apply all the way with someone working mids or would it require some revisions?
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Old 09-09-2009, 07:32 PM   #7
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Default Re: Boost your metabolism throughout the day

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Originally Posted by IcanzIIravor
Great post. Out of curiosity would this apply all the way with someone working mids or would it require some revisions?
im not sure i understand your question
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Old 09-09-2009, 07:35 PM   #8
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Default Re: Boost your metabolism throughout the day

Quote:
Originally Posted by boozehound
Rezznor is right but

there is a great diet that a poster put up here once. called the GM diet. kinda like fasting. You definitely lose a good amount of weight with it. You basically put yourself into ketosis.

day 1 - all fruits except bananas. Melons are best. Lots of water
day 2 - baked potato for breakfast. any veggies all day long. No more starches. Lots of water
day 3 - any veggies and fruit (except bananas). Lots of water
day 4 - 8 bananas and 3 glasses of milk. a low calorie broth based soup. lots of water
day 5 - 10 oz of lean meat and tomatoes (at least 8). Lots of water
day 6 - all the meat and veggies (no starches) you can eat. Lots of water
day 7 - brown rice, veggies and fruit juice. lots of water

And how long are you supposed to do that for? Just those seven, then continue normally?
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Old 09-09-2009, 07:40 PM   #9
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Default Re: Boost your metabolism throughout the day

Quote:
Originally Posted by rezznor
im not sure i understand your question

I work the midnight shift. As far as following what was laid out in the article, should there be slight variations given that I sleep through a good portion of the day or is it still practical to follow what is laid out.
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Old 09-09-2009, 07:50 PM   #10
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Default Re: Boost your metabolism throughout the day

Quote:
Originally Posted by IcanzIIravor
I work the midnight shift. As far as following what was laid out in the article, should there be slight variations given that I sleep through a good portion of the day or is it still practical to follow what is laid out.
im not an expert but i would assume you should adjust the schedule around to accommodate your sleeping patterns.
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Old 09-09-2009, 09:07 PM   #11
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Default Re: Boost your metabolism throughout the day

Green tea is the ultimate Metabolism boost..
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