Do you have a slow or fast metabolism? Slow? Looking for basic but potent ways of jumping into the high normal or high range? Today’s the day for you!
Your metabolism is basically how many calories you burn each day. Overtime, metabolism can vary depending on a number of factors with dietand exercise being the most influential. Age to a lot lesser degree than reported (desired?) is a secondary level factor.
Here are 8 common metabolic boosters and commentary about each.
Claim: Boosts metabolism 10% or more after a training program
In fact, despite what many people think, harder, more “aggressive” exercise is better for your metabolism. However, please note that 1 pound of muscle does not burn 50 calories per day. Over the course of about a month, you can burn off one pound by doing. . . . well. . . absolutely nothing. How is that for a deal?
The key is consistency (3 times a week), duration (less less than 30 minutes per session BUT nothing more than 45 minutes) and intensity. Make it challenging otherwise you are wasting time.
A recent study I read showed a 100% increase in fat burning after strength training — heavier weights, low repetitions and a duration of 30 minutes, 3x/wk.
Claim: Because it stops your “fasting”, it can jump start your metabolism.
Accuracy: Yes. Your metabolism won’t go into any kind of “starvation mode” without breakfast, but it is associated with successful fat loss. Be sure to include 30% of your daily protein intake at breakfast. This is one of the keys to fat loss. Even better, make breakfast more lunch-like.
Side note: For some people, exercising on an empty stomach (prior to breakfast) can burn more fat as compared to exercising, post-breakfast.
3) Green Tea
Claim: Burns an extra 80 calories per day
Accuracy: Partially at best. It has been shown to burn 80-90 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? Unknown.
After all, take a look at caffeine. You can find studies that show it increases metabolism as well. But really, is anyone losing fat with caffeine? Some – yes. Others – those consuming the 2000 calorie triple mocha – not so much.
Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappuccino with a Green Tea. Otherwise, the metabolism boost is minimum to zero.
4) Fat Burners ( Thermogenics)
Claim: Boost your metabolism big time!
Accuracy: See above for details. Fat burners are simply caffeine pills with a few other ingredients thrown in. You’ll get an increase in mental energy, but that doesn’t mean it will significantly boost metabolism or burn fat. Overtime, they will exhaust your adrenal glands, one of the 4 back ups to the heart.
5) Ice Cold Water with Lemon Juice Squeezed into it
Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.
Accuracy: Sorry, not the case at all. Not even close.
Claim: Boosts metabolism and can help control cholesterol.
Accuracy: Simple and effective, and true! Split your meals up into smaller meals that can be eaten over the course of the day. Shakes or smoothiescome in handy here.
Is it really the dividing of the meal? Probably not. It is the reduction in the total number of calories per day. (Always the bottom line answer.)
Claim: Burns more calories (uses more calories in digestion than carbohydrates or fat).
Now I’m not sure if this is significant, but protein also helps fill you up longer. And that’s where the real benefit comes in preventing overeating. And if you want details, another study
showed that animal protein results in more energy burned than vegetable protein.