Here are 10 foods that will increase your metabolism and help you lose weight. This great article from Sheri Strykowski is sure to have you nodding your head in agreement but there are a few that will probably be new to you as well. I have made comments in bold just to highlight some of my own opinions
Stoke your metabolic fire and burn calories faster with diet-friendly foods and beverages. Post this list on your fridge next to the photo of you in your “skinny jeans” and make a copy to bring with you the next time you shop for groceries.
Just remember: Calories count, portion control rules and there’s no substitute for a well-balanced diet and regular exercise. So get moving!
Here are the top picks culled from some of the latest research:
1. Water! A new study seems to indicate that drinking water actually speeds up weight loss. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger. So drink up! Make sure that you are starting your day with a big big glass of water and drink throughout the day not just all at one time.
2. Green Tea! Studies show that green tea extract boosts metabolism and may aid in weight loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease. It’s also a trendy drink among weight-conscious celebrities. You may Have already seen my green tea articles but thos may be one really fantastic herb and it tastes nice too!
3. Soup! Eat less and burn fat faster by having a bowl of soup as an appetizer or a snack. According to a Penn State University study, soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water. I used to joke that soup is not a meal but it really dies fill you for very few calories and remember that when you eat a food with a lot of taste it really will satisfy.
4. Grapefruit! The grapefruit diet is not a myth. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss. NOTE: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit. Grapefruit, because of the soft peel is a nice alternative to an apple of orange and study after study of the last 30 years has shown that it can really help burn fat.
5. Apples and Pears! Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet, according to researchers from the State University of Rio de Janeiro. Fruit eaters also ate fewer calories overall. So next time you need to satisfy a sugar craving, reach for this low-calorie, high-fiber snack. You’ll feel full longer and eat less.
6. Broccoli! Study after study links calcium and weight loss. Broccoli is not only high in calcium, but also loaded with vitamin C, which boosts calcium absorption. This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. And, at just 20-calories per cup, this weight-loss superfood not only fights fat but also contains powerful phytochemicals that boost your immunity and protect against disease.
7. Low-Fat Yogurt! Dairy products can boost weight loss efforts, according to a study in the April issue of Obesity Research. People on a reduced-calorie diet who included three to four servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories. Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein. As far as superfood go Yogurt is right there. It includes calcium, protein and a ton of other nutrients as well as good bacteria for you digestive tract.
8. Lean Turkey! Rev up your fat-burning engine with this bodybuilder favorite. Countless studies have shown that protein can help boost metabolism, lose fat and build lean muscle tissue so you burn more calories. A 3-ounce serving of boneless, skinless lean turkey breast weighs in at 120 calories and provides 26 grams of appetite-curbing protein, 1 gram of fat and 0 grams of saturated fat. With the price of chicken going up and up these days Turkey has become a great alternative. Remember that Turkey is a little tougher than chicken and the taste is a little different but it is not just for Thanksgiving and Christmas anymore.
9. Oatmeal! This heart-healthy favorite ranks high on the good carb list, because it’s a good source of cholesterol-fighting, fat-soluble fiber (7 grams per 3/4-cup serving) that keeps you full and provides you with the energy you need to make the most of your workouts. Just be sure to choose steel cut or rolled oats, not instant oatmeal, to get your full dose of vitamins, minerals and fiber. For many years now Pro Bodybuilders have relied on Oatmeal as a staple of their breakfast, it is amazingly high in nutrients.
10. Hot Peppers! Eating hot peppers can speed up your metabolism and cool your cravings, researchers at Laval University in Canada found. Here’s why: Capsaicin (a chemical found in jalapeno and cayenne peppers) temporarily stimulates your body to release more stress hormones, which speeds up your metabolism and causes you to burn more calories.
Here’s how these 10 fat-blasting superstars help you lose weight:
-Each of these healthy weight-loss boosters fills you up and keeps you full longer on fewer calories.
-Water-rich fresh fruits, veggies and soup dilute the calories in your food and allow you to eat more without breaking the calorie bank.
-High-fiber fruit, vegetables and nutritious whole grains keep your digestive system on track and steady insulin levels, which prevents fat storage.
-Lean meat boosts metabolism and burns calories because it take more energy to digest than other foods.
Another Good way to raise your metabolism is to try a new diet that cycles your calories with some on day and other days off of your diet. This is a new style diet that works great, the name, Fat Loss 4 Idiots. Check out the review that I have done of the diet.
Sheri Strykowski is a freelance journalist who specializes in health, fitness and lifestyle. Her articles have appeared in The Chicago Tribune, Lerner newspapers and National Safety Council publications.
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I just have the last 10 stubborn pounds to loose. I hope this will work. Im sure going to try it. Thanks for your help.
i lost nine stone using these methods and it took just 7 months maybe to quick for some but it worked for me
Wow Anthony, nine stone in seven months, that would make you great candidate for ‘Biggest Loser’ award. Well done. Maybe you can share your daily meal menu to inspire us struggling fatties. Cheers.
I have an underactive thyroid (slow metabolism) so am trying anything to help naturally speed it up to help me lose some weight that just wont shift
thanks
I have recently given up smoking. I eat a very healthy diet and include fibre,protein,fruit and veg in my diet and a little calcium every day.I go to the gym 3 times a week and do about 45 mins of cardio and 20 mins of weight training each time I go. I also enjoy yoga once or twice a week.Sinse giving up smoking I have put on 10 pounds and I can’t get rid of it! I have tried green tea and cutting out the very small amount of dark chocolate I used to enjoy every other day. I’m now contemplating starting smoking again as I’m so miserable that I can’t fit into most of my clothes anymore. Please HELP!
Hi Louise,
I understand your misery, I was in the same position 4 months ago. I gained 14 pounds after i gave up smoking.
I just started drinking lots of water, took up running (especially in the morning)
Also eat lots of vegetables, fish and calcium tablets
Running has really helped me to forget about smoking altogether. My health has really improved.
WOW i have been trying to find some natural ways to lose just a little weight. this is great. hopefully it will work!
I started losing weight using calorie shifting diet and it does works , your tips on natural diet really does works ! Thank you!
Proof read…
i have lost 30 pounds in 5 months just by cutting down on carbs and eating only protein rich food like salmon.meat,tuna and spinach.i kind of eat everything but try to eat small portions throughout the day.it really worked.my skin looks better and i feel just right.now am just 110 pounds.trying to lose just another 10 pounds
Great for you! I have written a few times before how I think people already eat too many carbs and I think that just replacing some of those carbs with protein is all people need to fix their meals for the most part. Well maybe that and portion control
you all should just get off the computer and go jogging and your problems will be solved
there are so many things in our food that many times eating healthy and exercising doesnt work because our liver is full of toxins…i suggest everyone do a natural colon clease and then detox their liver which will restart your body…after that eat organic fruits and veggies everyday and never eat non organic meat! its killing you…every once in a while when your out to eat or ata friends house you just have to play along but outise of that NON organic meats is the death of us…try these suggestions especially for you post smokers…can you imagine how many toxins are in your bodies…
congrats on everyone losin weight, a suggestion that i use is eatin 5 meals a day. these five meals consist of small servings and it helps crave my hunger
i hope this works i need to lose 15 pounds
To the one who told us to get off the computer and go jogging, I say the same to you. (Think before you type!) Also, if you’re actually a size one, that is grossly unattractive.
I had to lose 10 pounds in 9 weeks to join the Army National Guard, and my recruiter suggested this diet/exersize plan:
Breakfast- 1/2 a grapefruit. Lunch- salad. Dinner- One serving of lean meat (tuna, steak, or whatever). I was not allowed to add any sauces or dressings or ANYTHING to ANY of my meals. All I was allowed to drink was water. That’s right, no juice whatsoever. I found that cheese in the salad works well for adding calcium to the diet, but don’t over-do it. For exersize, I was instructed to do the following: When you wake up- do as many push-ups as you can (if you can’t do push-ups, start by doing the similar motions against a wall, then eventually, try it on your knees on the floor, then do them normally). Mid-day- Repeat the same procedure with the push-ups until you can’t do any more. Before bed- Repeat the same procedure with the push-ups until you can’t do any more. Any time during the day- go out running, jogging, walking, or bike riding for an hour. Remember to always stay hydrated with water!
Just to let you all know, I managed to lose the weight, and I’m in the Army National Guard now! This plan really works! But, as with all diet plans, you MUST be consistent. It will be hard to adjust at first, but you will get used to it. I promise.
hi every1.to lose weight main thing is portion control and exercise either strenth training or jogging.and eating metabolism boosting food will keep u on right track.having honey 1 tbsp in one glass of warm water b4 going to bed increases ur metabolism and burns fat even when u r sleeping.and the same honey tea with 2 tsp of lemon juice first thing in the morning just boosts up ur metabolism,so give this a try and whenevr u eat oily or fried items have a cup of warm water after eating.give this a try and see how u lose weight.tc..
Jess sounds like u starved urself….anyhow. I disagree with u on the eating plan, as eating that amount of food and also exercising does not balance. Ur body won’t be able to keep up and eventually you will just dump the exercise.
My advice as I am a triathlon athlete is to eat portion controlled healthy meals 5 times a day add green tea and water (Oatmeal in the morning is of utmost importance as this kicks ur metabolism into action). When training drink a energy drink such as energade/powerade diluted with water to keep u going…add 2.5% to your training schedule until You have increased it to 75%. Then rest for a complete 2 weeks.
Well that is my plan and I have had no failure. Chow
Hey guys, I am 220 pounds…. I look at myself all the time, and i feel hate, i hate the way i look, it’s just so hard, and i would need a good suggestion FAST!
I reckon I could do what’s on the list, I’ve been trying to get rid of 6kg for a while, and invariably put it back on haha. Gonna join a gym, but my lifestyle and eating habits could take some advice from this page lol. Most of my diets are two weeks of nothing but fruit and vegetables, which I have no problems sticking to – I don’t lack willpower, but the weight just doesn’t go dammit haha. Congrats all!
Hey guys…Just wanted to share some encouragement. I know how hard it can be to lose weight and body fat cause i was there but i disciplined myself and started eating right and now 4 months later, i’ve dropped 5% body fat, lost fat weight and toned my body up really nice. I have a meal plan that consists of high protein for breakfast (usually eggs and a protein shake) a couple of small snacks between dinner (veggies, fruit) and a healthy, small portioned dinner. Also, Drinking COLD Water boosts your metabolism so drink up that water!! also, check out some health food stores or gnc type of store for some scientifically advanced weight loss pills. i didn’t think they’d work at first but now that i’ve seen it for myself, i believe it
I went to the doctor back in late September because I was experiencing a tingling in my fingers (I’m 49 years old, & 5′3″ tall). After my exam and blood test He told me that I’ve got high cholesterol and high blood pressure and I was 20 pounds overweight.
That was a wake up call for me and I went cold turkey for a lifestyle change. I was a big drinker but now I’ve cut my alcohol consumption to a glass of wine once a week on the weekends.
My usual daily foods consists of, green tea (2-3 cups), egg whites, apples, seaweed & tofu soup, turkey or fish, sashimi (no sushi with rice), oatmeal, hot peppers and water.
I get plenty of excercise at work for I work at a sheet metal company but I go for a walk and I do about 15 min of ab excercises when I wake up in the morning.
Now I know that food deprivation is not a good diet, choosing the right types of foods you eat is my way of life now and I don’t crave the burgers and beer anymore!
I was 185 pounds at my initial examination in September and now I’m down to almost 165, nearing my goal of 155. Thanks to your tips, Billyboy, I can lose the weight and live a little healthier.
After going through a divorce…the pounds were coming off great (unfortunately thanks to the stress!). But after a year and they are creeping up on me again…fairly fast. I have always heard that 5 smaller meals is great for boosing the metabolsim. It’s just the point of getting there. Growing up as a teenager I looked like a bean pole but ate ANYTHING I wanted. So still, years later… it’s hard getting into that mode. I will definitely try to consume more water and eat more meals…but smaller and healthier. Thanks for the Adivce!! (And to the person about commenting about getting off the computer and jogging….I regiously excercise 4x a week (1/2 hour to an hour). And without eating properly…jogging only stablizes your weight. Living proof.
yeah i have already lost a small person like 95 to 94 pounds since i stated in my freshmen (now a senior) year yes it has been a struggle and i slacked from time to time learning from lessons and now i am at 164 and i have tried all the foods that they say help boost your system and this one sounds logical and i will deff. try it thanks for posting
Hey there.. I love to eat!! and my big family does 2. all we do is surrounded by food. Within the past year i gained 30 pounds and I have already lost 20.. I started out with the Alli pills and I lost 5 pounds however I was constantly in the bathroom not good.. I stopped that and a really thin co-worker told me about the flat-belly diet. I told myself i would try it but did not expect it to work. In one month i lost 10 pounds!! omg.. I completely changed the way I ate. It was really hard at first.. I felt hugry just the first 4 days.. after that it became a routine and I changed it to what I like.. The book stated to cut out salt and each meal no more than 400 calories. thanks to Mrs. Dash and olive oil.. I am now 20lbs lighter.. I just have the problem of eating a cookie once a week or so.. I need that so it wont make e feel so deprived. My husband lost 15 pds. I still cant believe how much weight i have lost. I eat anything just in moderation and calorie counting.. it works for me.. I love my Dunking donust coffee and I was told not to have it.. yea right only for 1 week.. I just downsized… try the book go the website.. good luck
I was a junk food junkie who knew, at 40, it was time to take better care of my body. Luckily, I also love fruit and vegees. I lost over 30 lbs. in under 6 mos., feeling better than ever. I happened across a fast in my Nutritional RX book (Bach), which I refer to for everything. I never did the fast, but here’s what I did. It says that 3 days before and after fasting, eat all raw food to ease your body into and out of the fast. I didn’t do 100% raw, but here’s what I ate for over a week, which changed my taste for so much junk…ALOT of salads with spices, olive oil, and fresh lemon or lime juice(I got very creative), ALOT of fruit. I allowed myself a little cheese, nuts, egg, or beans on some of the salads for protein. You can also make protein powder drinks…SPIRULINA is a great healthy supplement found in some protein powders, and it curbs sweet cravings and is high in nutrition. I also ate HEALTHY whole grain bread with a little olive oil, brown rice with sauteed vegees, and other whole grains. I admit, I got hungry alot, BUT, I got to eat WHENEVER I wanted, because almost everything was low-fat. The biggest secret for me is high flavor herbs and spices, satisfying the taste buds. After a few weeks, I started adding back meat and everything else over time, but my eating habits changed and I don’t crave so much junk food anymore, and I’ve kept the weight off for over 2 years now!!!
i was looking at myself one day and realized that i had gained a lot of weight in the past couple of years, so I saw a fitness expert and this is what he told me. in the morning, eat a bag of potato chips, ice cream and a 40 oz beer. just before lunch, have a few slices of bacon. At lunch eat a pork loin with some fries, a chocolate bar, a ham sandwich with mayo and mustard, then drink a bottle of ranch dressing. Then for dinner, eat two t.v. dinners, a large pizza, and drink a 2 liter of coke. Just before bed, have a large bag of marshmallows. Using this diet, I was able to drop 20 lbs in four months!
chauncy…you’re an ass.
Yes Chauncy, what an ass. There are a lot of people that really do want to raise their metabolism and get themselves in better shape. You continue with your diet and come back in a year and tell us how the pop and marshmallows went.
Okay..i’ll try i have nothing to lose but 50 pounds. I hope.
im vegetarian and want to tone up and lose weight. im deffinately going to try this – but will this make you lose fat etc from everywhere or just specific places as my thighs are a problem! (obvs with exercise, not just watching what i eat) Im quiet impatient, so would love to see results fast, is this possible or should i just persevere anyway?
x
I am about 60lbs overweight. I have tried many, many diet plans. I’m slowing down due to severe pain from arthritis. I try not to look at any mirrors. Every time they change my blood pressure meds. and increase my other meds. I gain weight. I am a vegeterian and don’t get much protein. Can anyone please tell me how to lose this weight?! Please don’t respond to this if your not sincere. This is a real problem for me and I don’t need anyone to make a joke of it. I have 2 beautiful granddaughters and would like to be here to see them grow.
I am an ex smoker, too. 21 days today. I quit smoking because I need surgery to replace a torn ACL in my right knee (among other things). Apparently the ligament graft (due to the co2 ) won’t take if i smoke. It was the final wake up call. Also, in the same call was the doc saying “you carry around some extra weight, you know, that’s hard on knees”.
So, here I am – awaiting knee surgery, 50 lbs overweight, scared of gaining another 30 (i gained 30 of this weight the last time i quit smoking and never lost it), eating the smallest, most healthiest portions of all of these foods listed above for over a month now, and working out (with a bar and bands the best i can, given my knee) every day.
It’s been a month since my injury and 21 since the wake up call. I haven’t gained any weight yet. Haven’t lost any, which amazes me because compared to what i ate and drank i was sure i’d see some loss.
I am hoping that means something, because I need some positive results. I couldn’t be more miserable. I can’t walk, I can’t smoke, I can’t eat, I can’t drink. What else pleasures do I get, or is this really it. Life is now officially over as I knew it.
I am *trying* to look at it like this -but it is so damned hard: if I dont manage this, it will be 80 lbs i have to lose. 50 is unimaginable enough.
i stopped running about 3 weeks ago and i gained 5 pounds but i can’t stop eating unhealthy foods! it’s a bad habit and i’m not even hungry!
i need help and i also want to know what would help me loose the weight.
I am still a kid, but I am too large for my tastes (no pun intended). I find that another way to raise your matabolism by 20% is to mix ground up mustard seed and nutmeg with any foods it can go with (soup, meats, etc.). I hope this helps people like I hope it will help me. GOOD LUCK!!!
Hey, there was some talk about calcium being a metabolism enhancer…. but no talk about milk. Does milk count? I hate it… but i’m willing to drink skim or whatever if it works! My little story: I cut out…. everything. Not very healthy. I had a glass of orange juice in the morning and one in the evening. For lunch I would have lettuce and tuna. That’s basically all I ate for 2 weeks and I have lost 13 pounds… but now i’m stuck and I dont feel very healthy. Oh yeah, I ride my bike a pretty good distance to work and back every day so that may have helped a bit. I am realizing that I was not eating healthy and my body thinks we’re in a famine so my metabolism is dropping like mad… bad idea. I really think this metabolism and portion control is the key. I’ll give it a try! I’m a 21 year old male…. and should be in my prime… however I’m positive that I hit my prime when I was 14!! So i’m trying to get healthy again to have a real prime! Thanks all for the words of encouragement! And thanks for this great article! Ps: morale of my story = starving yourself will work for a few pounds, but you will destroy your metabolism and plateau (the worst!) and then when you give up cuz you havent lost any more weight… the pounds will come back 2x as easy!!
this is the bomb, it works greate and is easy. “TRY THIS”
I lost 40 pounds from dieting by eating healthier and smaller meals doing cardio mon, wed, fri (inbetween days are weight training).
It does work.