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By HealthyNewsandViews.com

Use these diet tips to boost your metabolism

Your metabolism is the way that your body converts the food you eat into the

energy it needs to keep your cells fueled and functioning. There are several

factors that determine how high your metabolic rate is, or simply put, how much

energy you burn and how much you store as fat.

Muscle cells use lots of energy, so the more muscle you have, the more food

you can eat without gaining weight. Unfortunately as we age, we start to lose

muscle mass naturally. And less muscle means a slower metabolism.

In fact, once you hit 40, your metabolism slows down about 5% every decade.

The result? The older you are, the easier it is to get fat, and harder it is to lose

that excess weight.

The good news is that there are simple steps you can take to combat this

metabolic slowdown. Here are some easy tips to switch your metabolism back

into high gear:

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1. Eat Your Omega-3's

Omega-3 oils regulate metabolism by reducing inflammation and preventing drastic blood glucose fluctuations. They may also keep your body from developing a resistance to leptin, which is a hormone that regulates how fast your body burns fat.

Omega-3 fatty acids are found naturally in fish like herring, tuna and salmon, as well as in many supplements and capsules. Vegan alternatives included flaxseed oil and walnuts. Researchers have recommended up to 1,000 to 2,000 milligrams per day to see fat loss results.

2. Drink Green Tea

Everyone knows that green tea is rich in antioxidants. But did you know that green tea also contains caffeine and catechin, both of which can boost your metabolic rate? One research study found that drinking green tea had a double benefit – it increased how fast fat was oxidized and it raised how much heat and energy that people's bodies burned up during digestion.

So how much tea do you need to drink to see these weight loss effects? Quite a bit actually – drinking about 5 cups daily can help you burn about 90 calories. It may help to switch between hot tea and iced for a bit of variety if you decide to try this, and maybe add a bit of flavor to your cup with lime, lemon or other citrus.

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3. Think Protein

When it comes to your digestion, all foods are not created equal. Your body

breaks down protein more slowly than fat or carbs, and it uses up about twice as

many calories to do so. In practical terms, this means that eating protein-rich

meals not only keeps you feeling full longer (so you eat less), but also helps you

burn more calories just through your normal digestive process.

So can this information help you lose weight? Simple - just increase metabolism

naturally by taking some carbs off your plate. Then replace them with healthy

lean proteins such as turkey, fish, white meat chicken, lean beef, eggs, and

reduced fat dairy products. Vegetarians and vegans can choose from non-

animal proteins like tofu, nuts, beans to benefit as well.

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4. Drink 8 glasses of water daily

It sounds almost too simple, but remember that your body needs water to burn

calories. So getting even mildly dehydrated can slow down your metabolism.

Drinking water directly is certainly a healthful habit, especially if you include a

glass before every meal or snack. But snacking on fresh vegetables and fruits,

which contain water in addition to fiber and powerful antioxidants, is another

tasty and nutritious way to help keep yourself hydrated.

Want another tip for speeding up metabolism? Just add a few ice cubes to your

drinks so your body has to burn energy to warm itself back up.

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5. Spice It Up

When it comes to metabolism boosting foods, think hot! Spicy foods don't just

pack a powerful flavor punch – some actually have natural chemicals like

capsaicin that can your metabolic rate climbing. Red pepper flakes make a great

addition to chili, stews and even pasta dishes. Want something a little less

spicy? Try chopping up fresh red or green chili peppers and adding them to your

salad, casseroles, or pasta side dishes.

6. Metabolism Booster supplements

Eating protein-rich meals and drinking lots of tea and water are great ways to

speed up your metabolism. But if you need a little extra help, there are several

dietary supplements that have been proven to be useful in increasing your

metabolism.

If you already take a multivitamin, it probably contains zinc. This trace mineral

increases leptin levels in your body. Leptin is important in controlling fat in 2

ways. First, as we mentioned above, it helps control how fast your body burns

fat. 6

And not only that, leptin also reduces hunger by regulating the brain cells that

alert your body when you're full. 12-15 mg of zinc daily is a good recommended

daily allowance of this essential mineral.

Other dietary supplements that are useful for increasing metabolism include

white bean extract, which hinders absorption rates. The result? Your body uses

few calories from each meal, leading to weight loss and rise in your metabolic

rate.

And L-Arginine is an amino acid that helps build muscles. More lean muscle in

your body equals a higher metabolism.

Finally, pure natural forskolin is found in the roots of Coleus forskohlli, which is a

plant in the mint family. Research studies on forskolin for weight loss have

shown that forskolin supplements actually help break down stored fats. As fatty

acids are released from your fat tissue, your body's heat production and

metabolic rate rise.

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As a result, you lose body fat and increase your lean body mass. For the best

weight loss benefits, your forskolin supplement should be standardized to 20%.

Taking just one 125 mg daily of nature's pure forskolin extract in the morning is

recommended.

Find out more at HealthyNewsandViews.com

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