Practicing healthy eating habits and getting plenty of exercise are the keys to boosting your metabolism and burning fat. Making the right food choices helps your body function at its optimum efficiency and speeds your metabolism. Eating protein- and fiber-rich foods can help you achieve and maintain a healthy body weight throughout your life.
Fish
Fish such as sardines, salmon, tuna and mackerel are rich in omega-3 fatty acids, which have a positive effect on metabolism. According to the American Heart Association, people should eat fatty fish at least two times per week. A single serving is 3.5 ounces of cooked fish. One serving or 3.20 ounces of sardines provides 1.34 grams or 55.8 percent of the recommended daily value for omega-3 fatty acids. One serving or 4 ounces of salmon provides 1.47 grams or 61.2 percent of the recommended daily value for omega-3 fatty acids. One serving or 4 ounces of tuna provides 0.33 grams or 13.8 percent of the recommended daily value for omega-3 fatty acids. These fish boost your levels of fat-burning enzymes and decrease your levels of fat-storage enzymes. In addition, omega-3 fatty acids lower the body’s leptin levels, thus allowing your body to burn calories at a much faster pace. Leptin is a hormone that plays an important role in weight control.
Fruits And Vegetables
Fruits such as blueberries and strawberries are high in fiber, which helps your body burn fat by moving this macronutrient through your digestive system faster. The recommended daily intake of fiber is 38 grams for men and 25 grams for women up to 50 years old. One cup of raw blueberries contains 3.6 grams of fiber, giving women 14 percent of their recommended daily intake and men 9 percent of their recommended daily intake. One cup of sliced strawberries contains 3.3 grams of fiber, giving women 17 percent of their recommended daily intake and men 11 percent of their recommended daily intake. Also, foods that are rich in vitamin C such as citrus fruits help your body burn fat quickly and boost your metabolism. According to a study conducted by the researchers at Scripps Clinic, citrus fruits such as lemons, limes, oranges and grapefruit possess chemical properties that help decrease insulin levels, promoting weight loss. Broccoli is a cruciferous vegetable that helps boost metabolism and promote weight loss. It is loaded with calcium, folate, fiber, vitamin A and vitamin C. It is packed with powerful phytochemicals that play an important role in the development of a strong immune system.
Green Tea
Green tea contains a natural stimulant called caffeine that increases the heart rate, triggering the metabolism to burn at a higher rate. Also, it stimulates the use of fatty acids, thus avoiding fat storage. One cup of green tea contains approximately 30 milligrams of caffeine. Two cups of green tea equals one serving. According to a study published in the April 2010 issue of the journal ”Physiology and Behavior,” the combination of green tea and caffeine helps improve fat oxidation and weight maintenance. Caffeine is not harmful when taken in moderation, but too much caffeine can cause nausea, increased blood pressure and insomnia. The green tea chemical epigallocatechin gallate, or ECGC, helps boost your metabolism and improve brain and nervous system function. ECGC is an antioxidant that helps protect against heart disease and stroke. In addition, it helps fight cancer, promote weight loss, lower cholesterol and boost your body’s immune system.
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