Top 10 Thursday: Top 10 Metabolism Boosters For Women

by TaylorR

Hi! How’s Thursday going so far? You know I LOVE Thursdays but I especially love this Thursday. It’s the last free Thursday morning I have before adding a new boot camp to the schedule.

So I am embracing it completely. Pancakes and a hot cup of coffee make me one happy girl. It feels like Sunday!

Yesterday on the Facebook page, I asked you guys for suggestions on what should be the Top 10 topic of the week.

While there were several great ideas they all circled around one main topic: Metabolism.

It seems that you all want to know how to speed yours up to burn more calories during the day?

That’s a legit desire for sure!

Top 10 Ways To Naturally Boost Your Metabolism

(I say naturally, because you won’t find any pill suggestions here, sorry). 

Top 10 Thursday: How To Boost Your Metabolism

water metabolism

Water, sure it is calorie free, but the body NEEDS it just like it needs air. If you are even slightly dehydrated, studies show that your metabolism can slow down. In one study I read, adults that drink at least 8 glasses of water a day burn more calories than those that only drink up to 4 glasses.

Enjoy a glass of water before sitting down to each meal. This will also help satisfy your appetite and you’ll end up eating less.

When ever I need to drop a few pounds, I always look to my water intake first!

matcha metabolism

I have blogged about matcha several times. I have a love for it that simply can’t be explained. Matcha is high quality green tea that has been grinded into a fine powder. Instead of seeping it as you would a normal tea bag, it gets stirred in with water and down it goes.

So you get the full benefits of the tea, not just what is released into the surrounding water.

Matcha can boost the metabolism by 40% and 1 cup of matcha has the nutritional benefits equal to 20 cups of standard green tea.

intervals metabolism

Interval workouts are the bomb when it comes to burning calories during and post workout. In fact, because of the up and down intense interval pattern, your metabolism can be boosted for more than 24 hours!

AND… did you know that because of this, 2 hours of interval sprints (over 2 weeks) is the same as running 10 hours at a steady state. Which would you rather do?

Here’s an interval to try out.

muscle metabolism

No workout program is complete without strength training. A good weight loss program involves both cardio and strength to help burn fat and sculpt the body.

Strength training is essential because it helps to increase muscle mass… don’t be afraid of that! I know women like to hear “tone up” but toning is just a feminine way of saying to add muscle.

For every pound of muscle added, you can expect to burn roughly 50 extra calories per day. Why? Because it takes a lot of energy to support and maintain healthy muscles.

If you’re new to strength training, start with 2-3 days of body weight exercises and progress up as your form and confidence improves.

peppers metabolism

Hot peppers might not have you burning off 5 pounds over night, but every little bit helps, right?

Peppers contain capsaicin, it’s the phytochemical that makes the peppers hot. Studies show that capasaicin has a short term affect on metablism but also helps with weight loss because it seems to decrease appetite, and therefore overall food consumption.

Toss a few jalapenos on your next meal and see if you end up eating less!

sleep metabolism

Some people will say that exercise is the most important activity to lose weight, I am a strong believer that sleep is number one.

First off, sleep is when your body recovers from exercise. Deny your body of the 7-8 hours it needs and your workouts may suffer as will the results.

On top of that, sleep has a very strong affect on your metabolic hormones. Sleepless nights can lead to increased levels of ghrelin which increases appetite and fat storage. For the best results, aim for a full 7-8 hours of sleep a night for the best metabolism function.

chocolate metabolism boost

I don’t know about you but chocolate is more of a friend to me then my diamonds, so knowing that it’s good for me only makes the two of us tighter!

Chocolate contains a phytochemical called catechins (also found in red wine and tea). Studies show that people who eat 1-2 oz of dark chocolate per day are not only more successful at losing weight, but at keeping the weight off.

Make sure that you choose a dark chocolate that is at least 70%. Not only will this provide a hefty dose of antioxidants, but will have less sugar than lower percentages.

cinnamon metabolism

Just a little spice will go a long way! Cinnamon contains a compound which helps break down the reistance of fat cells to insulin. This helps to control blood sugar levels and supports fat burning.

A small study published in the April 2009 issue of the “European Journal of Applied Physiology” reports that administration of 3 g of cinnamon per day for 14 days improved insulin sensitivity in non-diabetic men.

snack

I mentioned this yesterday in terms of blood sugar, but when you eat fewer large meals each day your metabolism slows down. Think of it as a fire. If you go a long time without tossing a log in, the fire will start to simmer down. But if you toss in just a few branches every now and then, the fire will stay strong.

Try to eat smaller meals every 3-4 hours to keep your fire burning! I typically eat 4-6 times per day with each meal ranging from 250-350 calories.

coffee metabolism

Oh I knew I loved coffee for a reason! Not only does it pick me up when I am down, but it fires up the metabolic furnace too?

Studies show that coffee has the ability to increase the oxidation of fat, and hence burns off calories. It’s of course a short term boost and in the end you won’t be burning off a ton of calories, but it does help.

The best benefit of caffeine however is it’s energizing boost. Drinking a cup of coffee before a workout can help people to workout longer and harder which is why both runners and lifters turn to a good black cup of joe.

And if your workouts are better that means you won’t only burn more calories during the workout, but the after burn of a more intense workout will last longer as well.

Let me clarifying one thing. I am not suggesting that by adding these foods into your diet you will suddenly burn an extra 500 calories. However, we all want to know what little tricks we can do to support weight loss. I am a believer that if these ten tips are added to a lifestyle that includes a healthy diet and workout regiment, then it’s not going to hurt.

So what about you…

Do you do any of these already? 

What’s your go to when you need a fat burning pick me up? 

 

http://coffeefaq.com/site/node/6

http://nutrition.ucdavis.edu/content/infosheets/fact-pro-catechin.pdf

http://www.livestrong.com/article/284687-the-effects-of-cinnamon-oil-on-blood-sugar-metabolism/#ixzz2K8Y9zUBT

 

{ 14 comments… read them below or add one }

Erica February 7, 2013 at 8:36 am

Another great post. I have been TERRIBLE on the sleep front…I’m finally starting to get better. Between baby and teaching early morning classes….I was rocking on almost nothing for a while there.

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TaylorR February 7, 2013 at 8:38 am

I am right there with you Erica! It’s the #1 thing I am always trying to work on too. I’m going running Saturday morning if you’re free!?

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Suzanne February 7, 2013 at 9:03 am

great post, thanks for the info. Where do you buy Matcha here? Also hope your grandmother did great yesterday.

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TaylorR February 7, 2013 at 9:21 am

They sell matcha at Whole foods and earth fair. I might have a few samples left in my pantry, if I do I’ll bring them to class. Thanks, Gmama did great, she gets the results on Monday.

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April February 7, 2013 at 9:15 am

This is awesome! Thanks so much for posting this!
I use cinnamon in my Black Coffee as well as my oatmeal, I love it! I probably eat about 1Tablespoon a day of cinnamon. And I’m half Mexican so if you put Hot peppers, jalapenos or anything spicy I am definitely going to take that down with a smile on my face.

I’ve noticed lately, I’ve been slacking on the snacks in between meals and it has truly affected me in a negative way. I’m starving by lunch and dinner time, I hate that, which means I eat more, rather than less. :( BUT today I remembered my snacks :)

Thanks again.

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TaylorR February 7, 2013 at 9:22 am

I love cinnamon in everything too! And hot stuff is a must in this house, except for the time when I accidentally cooked with a habenaro because I didn’t know what one looked like! My fingers were on fire for hours.

Remember those snacks!

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Bess Brown February 7, 2013 at 10:39 am

I am always so grateful for your info and encouragement!

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TaylorR February 7, 2013 at 12:08 pm

Thanks so much Bess! I love doing it and I am glad that you find it useful! :)

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Anna @ToughLipstick February 7, 2013 at 12:27 pm

I’m a huge fan of interval training! It really amps up my workouts in a short period of time and I love feeling it the next day.

And who can deny the power of dark chocolate? Love it!

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TaylorR February 7, 2013 at 12:46 pm

Thanks Anna! I agree, I love the way that sprints kill not just my legs but my abs are always sore the next day too!

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Anne-Marie February 7, 2013 at 6:57 pm

Hey Taylor! Am writing all the way from Scotland and just want to say how much your blog and website inspires me! A knoweldgeable, experienced and yet supportive and friendly approach to women’s fitness and wellebing is just what I have been lookin for. To summarise my story in short, I have always loved fitness but after running a few half marathons and then the Paris marathon in 2010, everything has gone downhill. I now have what, after scans and various examinations, has been diagnosed as “non specific chnronic lower back pain”. As such, there is no quick fix. I haven’t been able to run for over 2 years now. I go to the gym as much as I can and now have a spin bike at home so that I can work out regularly at my own intensity. And I have always done free weights at the gym for my chest, triceps, back and shoulders. It’s just so much harder now given the pain that I am in on a regular basis. As such, my exercise is sporadic and I ahve gained 3 stones- am terribly unhappy about this!! I will persevere with my cardio plan but do you have any good tips for uppers arms, chest and shoulders that do not stress the lower back? Many thanks and keep up the good work!! A-M, Edinburgh, Scotland.

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TaylorR February 7, 2013 at 9:57 pm

Anne-Marie, I LOVE Edinburgh. Visited when I was in college, so pretty there. Thanks for reading the blog and all the kind words! I hate to hear about your condition, as a person who suffers from a herniated disc I know how frustrating it can be do want to do certain things that your body just can’t handle. On my youtube channel there are several (new and old) exercises for the upper body perhaps this might help you:
http://www.youtube.com/user/fitnesstaylor/videos?query=arm+exercises
http://www.youtube.com/watch?v=md-I6cnnQsY
Best of luck!

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Jenn @comebackmomma February 7, 2013 at 10:12 pm

Perhaps a little too much chocolate these days. I was sick for a week and comfort sweets were far too easy to turn to. I have never heard about Matcha. I will need to check it out.

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TaylorR February 7, 2013 at 10:14 pm

Hope you’re feeling better. Matcha is delicious, definitely give it a try.

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