Splurging
on a gym membership isn't the only way to weight loss. What you eat is
obviously important, but how you eat can also help you reach your goal weight.
Click through for nutrition tips that could help boost your metabolism. Try
these pointers for yourself and you could drop 10 pounds-no sweat!
Rev Up
Your Metabolism with...
Healthy Fats
Research has found that eating fat for
breakfast turns on your fat-burning switch and helps your body use more
calories all day long.
Try these foods in the A.M.:
2 eggs cooked in 1 Tbsp olive or canola oil
2 Tbsp peanut butter on whole-wheat toast
Sliced avocado on English muffin with 1 slice
of cheese
Cold Water
One study showed that drinking two 8-oz glasses
of water increased metabolism by 30%-and cold water boosted the burn a bit
more.
Sip a glass of water (or unsweetened iced tea,
which will also give you a shot of caffeine) with each meal. For added
flavor-and vitamin C-drop sliced lemon into a pitcher of water and let it sit
overnight in the fridge before drinking.
Whole Grains
Research shows that your body uses more
calories digesting fresh foods, like whole grains, versus the processed stuff.
Transition to whole grains by following the
"half" rule. In pasta dishes, start out by using half whole-grain and
half white. Mix your regular cereal with ½ cup of the high-fiber variety (at
least 3 g per serving).
Spices
Ginger and cinnamon raise your body
temperature, so your metabolism speeds up slightly to cool it down.
Sprinkle 1 tsp grated ginger into oatmeal,
smoothies and lemon-lime seltzer. Add a pinch of cinnamon to a bowl of
butternut squash soup.
Smart
Swaps to Fuel Your Slim-down
Breakfast
Swap Out: 1 cup blueberries
Swap In: 1 cup sliced strawberries
A cup of strawberries has 130% of your daily
dose of vitamin C-a nutrient your body needs to burn fat-whereas blueberries
contain just about 20%.
Lunch
Swap Out: An 8" flour tortilla
Swap In: A 6" corn tortilla
Opting for the corn version in tacos and
quesadillas saves about 100 calories and delivers 100% whole grains, which take
more energy to digest.
Afternoon Snack
Swap Out: Hummus
Swap In: Greek yogurt dip
You burn more calories digesting protein than
any other nutrient, and Greek yogurt has 11.5 g per ½ cup. Mix ½ cup plain
Greek yogurt + ½ cucumber, grated + 1 Tbsp fresh lemon juice + 2 Tbsp chopped
dill or mint.
Dinner
Swap Out: Soy sauce
Swap In: Curry powder
Curry contains curcumin, a compound that helps
control hormones linked to weight gain. Try 1 to 2 Tbsp curry powder instead of
soy sauce (which can cause bloating, too) in your next stir-fry.
Dessert
Swap Out: A fudge pop
Swap In: 1 oz dark chocolate
A new study shows that people who ate more dark
chocolate weighed less. The researchers suspect antioxidants in chocolate may
boost metabolism.
Peel Off
Pounds with a Pill?
Raspberry ketones are the latest supplement
that promises to help you lose weight, but experts caution against ketones
(compounds that give raspberries their sweet smell) for two reasons:
1. The supplements have much higher
concentrations of ketones than raspberries do.
2. The only research showing their
effectiveness has been done in mice. "These huge amounts are yet to be
studied in humans and could cause side effects," says WD nutrition expert
Joy Bauer, RD. So steer clear!
 |
| Fun Ways to Burn |
Fun Ways
to Burn
Did you know these boredom-busting activities
can burn hundreds of calories?
200 Calories
-Shop at the mall 60 minutes
-Go bowling 45 minutes
-Hula-hoop 30 minutes
-Play Ping-Pong 35 minutes
100 Calories
-Ice skate 15 minutes
-Call a friend and stand while you talk 45 minutes
-Bathe your dog 30 minutes
-Dance 15 minutes
-By Denise Schipani
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