Do not diet!
Diet Men's Health is not about eating less, it is to eat more - more nutrition-dense foods - to replace the empty calories and keep you full all day. This is important because food restriction kill your metabolism. It makes the body think, "I'm starving here," And your body responds by lowering its metabolic rate to maintain the existing energy storage. What is worse, although the lack of food (ie, crash diet) continues, you will begin to burn muscle tissue, which is only your enemy, visceral fat, the biggest advantage. Your metabolism drops even more, and fat is to claim more territory.
For the old bed
A study in Finland looked at pairs of identical twins and found that each set of siblings, the twin who had less sleep and more stress was more visceral fat.
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Eat more protein
Your body needs protein to maintain muscle mass. In a 2006 study in the American Journal of Clinical Nutrition "The underappreciated role of muscle in health and disease," researchers say that the current daily recommended intake of protein, was set to 0.36 g per kilogram of body weight, with data outdated and is completely inappropriate for a person to do strength training. The researchers recommend an amount of 0.8 to 1 gram per pound of body weight. Add one serving as three ounces of lean meat, 2 tablespoons, or eight ounces low-fat yogurt for every meal and snack. In addition, studies have shown that proteins can be post-meal calories to burn up to 35 percent.
Go organic if
Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) more than normal dip in metabolism as they lose weight, you learn, because the toxins interfere with the process of burning energy . In other words, pesticides more difficult to lose a few pounds. Other studies suggest that pesticides can trigger weight gain. Of course it is not always easy to find or buy a whole range of organic products. Then you need to know when is organic, and if it is not so important. Organic onions, avocado, grapefruit? Not required. But you choose to buy organic celery, peaches, strawberries, apples, blueberries, nectarines, peppers, vegetables, spinach, kale or cabbage, cherries, imported grapes and potatoes, they tend to have higher levels of pesticides. A simple rule: if you can eat the skin to go organic.
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Get up, stand up
If you sit or stand at work can play an equally important role in your health and your waistline as your fitness routine. In one study, researchers found that inactivity (4 hours or more) a stop near an enzyme that controls the metabolism causes fat and cholesterol. To increase this enzyme is active and your fat burning, breaking a long downtime for raising, for example, when talking on the phone.
Drinking cold water
German researchers found that drinking 6 cups of cold water per day (which is 48 ounces) resting metabolism by about 50 calories per day can increase sufficiently to 5 pounds in one year to launch. The increased workload may have to come to heat the water to body temperature. While burning the extra calories that you do not drink a glass a lot, making it a habit, can lose up to pounds sterling with essentially zero additional effort.
Eat The Heat
It turns out that capsaicin, the compound that gives chili peppers their quality searing mouth, can also raise your metabolism. Eat about a tablespoon of chopped red pepper or green pepper increases body heat production and activity of the sympathetic nervous system (responsible for our fight or flight response), according to a study published in the Journal of Nutritional Science and Vitaminology . The result: a temporary increase in metabolism of about 23 percent. Soak up the peppers to add meals and a glass of red pepper flakes on hand for topping pizzas, pastas and fresh salads.
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Rev morning
Eating breakfast jump-starts metabolism and keeps energy high all day. It is no coincidence that those who skip this meal 4 1 / 2 times more likely to be overweight. And your first meal heartier, the better. It was a study published in the American Journal of Epidemiology, volunteers who received winning 22-55 percent of their calories at breakfast only 1.7 kg on average over four years. Than zero to 11 percent of their calories in the morning gained almost 3 pounds.
Do you drink coffee or tea
Caffeine is a stimulant of the central nervous system, so your daily java jolt can rev your metabolism by 5.8 percent on 98-174 calories per day. A cup of brewed tea can increase your metabolism by 12 percent, according to a Japanese study. The researchers believe the antioxidant catechins in tea provide the boost.
Fight fat with fiber
Fiber can rev your fat burn by 30 percent. Studies have found that those eating weight gain at least fiber over time. Aim for 25 grams per day-the amount in about three servings each of fruits and vegetables.
Eat foods rich in iron
Iron is important to bring your muscles need oxygen to burn fat. If you finance your business, you run the risk of low energy buildings and a sagging metabolism. Molluscs are lean meats, beans, fortified cereals, spinach is an excellent source. (But not always a good idea to take a supplement. Too much iron was brought to a higher risk of heart disease in men in connection. Get this essential mineral in natural doses of real food.)
More D
Vitamin D is important for the maintenance of muscle tissue, speeding up metabolism. Unfortunately, the researchers estimate that 20 percent of Americans measly take in enough through their diet. Get 90 percent of the recommended daily value (400 IU) in a 3.5 oz serving of salmon. Other good sources: tuna, fortified milk and cereals and eggs.
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Drinking milk
There is some evidence that calcium deficiency can slow down your metabolism. Research shows that consumption of calcium is in dairy products like skim milk and yogurt also reduce fat intake from other foods.
Eating Watermelon
The amino acid arginine, is abundant in watermelon can promote weight loss, according to a new study in the Journal of Nutrition. The researchers supplemented the diet of obese mice with arginine for 3 months and found that profits decreased body fat by 64 percent enormous. Addition of this amino acid in the diet improves glucose oxidation and muscle mass and increased fat, that does not burn more calories than fat. Snack on watermelons and other sources of arginine, such as seafood, nuts and seeds throughout the year.
Stay hydrated
All your body's chemical reactions, including your metabolism, from the water. If you are dehydrated, you can burn up to 2 percent fewer calories, according to researchers at the University of Utah, monitored the metabolic rate of 10 adults, they drank varying amounts of water per day. In the study, those who had either eight or twelve eight glasses of water drunk per day higher metabolic rate than those who had four.
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