2. REV UP IN THE MORNING
Eating breakfast jump-starts metabolism and keeps energy high all day. It's no accident that women who skip this meal are 4 1/2 times as likely to be obese. If nothing else, grab a yogurt. Or try oatmeal made with fat-free milk and topped with nuts for an essential protein boost. (For more breakfast ideas, see Power Breakfasts For Energy.)
3. DRINK COFFEE OR TEA
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.
4. FIGHT FAT WITH FIBER
Research shows that some fiber can rev your fat burn by as much as 30%. Studies find that women who eat the most fiber in foods gain the least weight over time. Aim for about 25 g a day—the amount in about three servings each of fruits and vegetables.
5. BUY THE BIG BOTTLE
German researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature.
6. EAT MORE ORGANIC FOOD
Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. Other research hints that pesticides can trigger weight gain. Always choose organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, and pears; non-organic versions tend to have the highest levels of pesticides.
7. ALWAYS INCLUDE PROTEIN
Your body needs protein to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Research shows protein can up postmeal calorie burn by as much as 35%.
8. EAT IRON-RICH FOODS
It's essential for carrying the oxygen your muscles need to burn fat, says Tammy Lakatos, RD, coauthor of Fire Up Your Metabolism. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources.
9. GET MORE VITAMIN D
This vitamin is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 4% of Americans over age 50 take in enough vitamin D through their diet. Get 90% of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs.
10. SKIP THE SECOND COCKTAIL
When you have a drink, you burn less fat, and more slowly than usual, because the alcohol is used as fuel instead. Knocking back the equivalent of about two martinis can reduce your body's fat-burning ability by up to 73%.
11. DRINK MILK
"There's some evidence that calcium deficiency, which is common in many women, may slow metabolism," says Lakatos. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.
What to Eat, When on the High-Metabolism Diet
A SAMPLE DAY 7 AM Kick-start your day with yogurt and fruit for breakfast. 10 AM Your morning java is full of antioxidants. 12 PM A salad at lunch gives you a healthy dose of fiber. 2 PM Drink a big glass of water. You need at least 6 cups a day. 4 PM Organic grapes make a great snack. 7 PM Lobster or chicken packs in the protein for dinner. 10 PM Milk does a body good. Have a glass before bed. 11 PM Sweet dreams!Quick Tip: 1-Minute Metabolism Booster
The easiest 350 calories you'll ever burn: Exercise is obviously important, but regular daily activity known as "NEAT" (nonexercise activity thermogenesis) is equally essential for a healthy metabolism. Small movements such as stretching your legs, taking the stairs, even just standing to talk on the phone can add up to an extra 350 calories burned a day.
