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Ten Tips to Increase your Metabolism Through Diet
by Registered Dietitian Amy Carlson

Tips to Increase your Metabolism
Affect on Metabolism
1. Eating a Balanced Breakfast Eating breakfast prevents late night overeating, cravings, and increases metabolism.
2. Eat a Low Fat Diet A low fat meal or snack is 3 grams of fat or less per serving. BEWARE of labels that read "Reduced-fat", or "Lite", they do not mean low-fat. Extra calories from overeating low fat foods will be stored as fat.
3. Eat High Fiber Foods High fiber foods are low in calories, high in bulk, which will increase satiety and control weight. High fiber diets can prevent heart disease, certain cancers, and constipation.
4. Drink at Least 8 Cups of Water Each Day Thirst is often mistaken for hunger. Drinking water can head off food cravings, reduce appetite, and may help reduce fat deposits.
5. Eat Small Frequent Meals Eating 5-6 meals at 250 calories for women and 500 calories for men will help to increase metabolism. Small frequent meals may stabilize blood sugar and increase learning and performance.
6. Eat a Carbohydrate and Protein Rich Lunch Eating the largest amounts of carbohydrates and protein at lunch will keep your blood sugar steady and prevent against over-hunger at dinner time.
7. Eat at the First Signs of Hunger Eat only in response to hunger, but be careful to not overeat. Rate your hunger before meals, document food intake and feelings to distinguish between emotion and true hunger.
8. Stop Eating When Comfortable Eat slowly and assess the level of hunger while you eat. It is a habit for us to eat until we are full. Any excess calories from eating any food will be stored as fat.
9. Have an Early Lighter Dinner Have a late afternoon snack, and think of your dinner as your evening snack. Do not eat within 3 hours before bedtime.
10. Avoid a High Sugar Diet Enjoy sugary snacks in moderation, especially after a meal when you are not too hungry. Keep foods that are at 1/3 of carbohydrate from sugar.

Did you know that the following can DECREASE your metabolism?

  • High-fat meals or snacks
  • Overeating
  • Lack of muscle tone
  • Alcohol consumption
  • Dehydration
  • Inactivity
  • Poor-quality sleep
  • Mismanaged stress
  • Skipping meals
  • Restricting calories

 




Weight Training
Lat Pulldowns
Pulldowns are a great exercise for the back muscles but avoid pulling the bar behind the head. Pull the bar down in front of the body toward the collar bone and with the bar just below your chin. Pulling the bar behind the head puts undue stress on the shoulders and rotator cuff.
Running
Avoiding Shin Splints
Do you have lower leg pain or shin splints from running? Running on hard surfaces, worn out running shoes and weak calf muscles could be the culprit. Try running on soft trails, buying a new pair of running shoes or adding calf exercises to your weight training routine.
Walking
The Talk Test
A great way to make sure you are staying in your aerobic fat-burning range is the talk test. If you cannot comfortably carry on a conversation with your walking partner you probably need to bring down the intensity to assure yourself that you are burning fat.
Fat Burning
Your Anaerobic Threshold
A great way to make sure you are burning fat during cardio sessions is knowing your anaerobic threshold or where your heart rate zone needs to be to burn fat stores. Find a gym or fitness center that offers anaerobic/VO2 testing. Merlino Fitness offers anaerobic threshold testing every month. Check out the link below for more details.
Merlino Fitness Metabolic Testing
Nutrition
Keys to Weight Loss
If you are trying to drop weight make sure you incorporate the following to get you on your way. Drink lots of water, don't skip meals (especially breakfast), do not eat late night meals or snacks after 7 or 8 pm and build as much activity into your everyday life as you can. Michael also recommends joining weight watchers to anyone trying to lose weight and keep it off long term.
Nutritional Supplements
Stay Away From Ephedra!
The weight loss/energy supplement is in the news again. Supplement companies that market this controversial supplement claim it is safe although many have died from this dangerous supplement. Make sure you check the labels of your nutritional supplements as many are laced with ephedra, also known as ephedrine or ma huang (the actual herbal).
Quick Tip Archives
Our archived collection of fitness and nutrition tips to help you stay focused and fit.
Tip Archives

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Ice Cream Sandwiches
Take the edge off those sweet cravings with this healthy soy alternative to an ice cream sandwich without the unwanted calories and guilt.
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Eggology Egg Whites
Take the edge off those sweet cravings with this healthy soy alternative to an ice cream sandwich without the unwanted calories and guilt.
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Grocery Store Archives
Our latest collection of on-line articles to help you stay focuses and fit.
Grocery Archives
 
Fitness
Pamela from Chihuahua, MexicoI work out 5 days a week and can't loose weight. I do spinning, tae bo and many types of cardio. Where am I going wrong?
Answer
Nutrition
Ross from Sidney, AustraliaI am currently trying to eat six small meals per day. Apart from breakfast and dinner, I always seem to forget or skip my meals during the day. I also need some simple, easy meals (snacks) that do not require refrigeration or preparation, apart from the obvious fruits.
Answer
Running
Amanda from Manitoba, CanadaWhat should I eat the morning of my track meet?
Answer
 


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