10 Metabolism Boosters Ranked By Effectiveness

There comes a time in most weight loss journeys where you are desperate and willing to do anything to burn a few more calories, to torch those extra pounds. While there are lots of things you can do to boost your calorie burning potential, not all methods are created equal. Women’s Health turned to the experts to see which plans are solid keepers and which might be worth skipping. Here they are, ranked from least to most effective!

10. Vitamin B12

You may have heard that you will get a jump in your metabolism and increase in your energy but taking a B12 pill or getting an injection. The people who see these benefits are those who have a deficiency (which is diagnosed through a blood test). There is no evidence that B12 can boost your metabolism according to NYC-based dietitian Karen Ansel, R.D.. Your body eliminates excess B12 so supplementing something you don’t need is a waste of time and money.

9. Eating Breakfast

Eating breakfast is an incredibly healthy habit, but research shows that there is no difference in the metabolic rates of those who eat breakfast every day and those who fast until noon. While the research does show that breakfast eaters tend to be slimmer and healthier, the authors of the study believe this is because people who eat breakfast are more likely to follow other wellness advice like eating clean and exercising.

8. Small, Frequent Meals

There is little scientific proof that grazing all day is essential to a fast burning metabolism. One U.K. study, compared the number of calories burned by those who ate two meals a day with the number of calories burned by those who ate 5 meals. The study didn’t find any difference. While this may be the case, keep in mind that healthy snacking can still be a good thing. It can help to stabilize your blood sugar, keep your energy up and prevent you from over eating at meal time. For some guidance on how to make this work, check out the BodyRock Meal Plan. More than just a 30 day menu planner, this plan comes with a detailed nutrition guide and an added recipe book with over 70 offerings! Eating well never looked so good!

7. Chili Peppers

Chili peppers contain an antioxidant called capsaicin.  A study in the American Journal of Clinical Nutrition found that chili peppers could boost your resting metabolic rate by about 50 calories a day. That’s not a lot, but it is better than nothing!

6. Green Tea

Catechins found in green tea could help you increase your fat and calorie burn. A Japanese study found that 2-4 cups a day could boost your metabolism by 4% for a few hours after drinking. Again, this isn’t a lot, probably still around that 50 calorie mark but green tea can help in other ways too. It can help you stay fuller, longer after a meal — a weight loss benefit all on its own!

5. Dairy

A study published in the American Society for Nutritional Sciences’ Journal of Nutrition, found that women who consumed dairy 3-4 times a day, lost 70% more body fat than women who took a pass on the dairy. Dairy is full of calcium and fat-burners like amino-acid leucine which help maintain lean muscle mass. Lean muscle mass leads to a boost in metabolism.

4. Caffeine

Studies have found that cup of coffee in the morning can give your metabolism a jump start. This is because caffeine elevates your heart rate and puts your body on alert which makes your metabolism start burning calories to meet this increased energy demand. And, according to research published in the International Journal of Sport Nutrition and Exercise Metabolism, sipping any caffeine source an hour before a workout can help you burn up to 15% more calories post workout than you would have otherwise.

3. Protein

Foods that are high in protein and low in fat take more energy to digest than fat or carbs. You burn more calories while digesting them.  To utilize this calorie-torching nutrient, aim to get .5 to 1 gram of protein per pound of body weight (that’s about 70 to 140 grams a day for a 140-pound woman). High protein foods will help keep you full and satiated and provide amino acids to your lean muscles which, of course, are the ultimate metabolism boosters.

2. Sleep

Not getting a good night’s sleep, even for one night, can slow your metabolism to a crawl. According to a study in the American Journal of Clinical Nutrition, the energy you expend breathing and digesting food can be reduced by up to 20% if you aren’t sleeping. Furthermore, not getting enough sleep can seriously mess up your hunger hormones, leptin and gherlin. This can lead to an increased sense of hunger and cravings for your favourite junk foods.

1. Strength Training

When you push your muscles, they have to work harder to rebuild, which leads to a greater calorie burn. According to a study published in the Journal of Translational Medicine, those who participated in high-intensity resistance training using heavy weights during short intervals increased their metabolic burn by 452 calories over the next 24 hours! Those who did a more traditional, low intensity program (high reps, low weights), only burned an additional 98 calories over the day. If you really want to boost your metabolism, it is time to unleash the beast! Put away the light weights and challenge yourself! For over 80 hours of on demand workouts that will challenge your body, check out SweatFlix℠! With new and exclusive content being added all the time, you’ll never get bored!

Are you surprised by anything that has made the list? Share your thoughts with us!

Source: Women’s Health

 

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