Top 10 Ways to Boost Metabolism

There are many ways to boost your metabolism, and I will highlight the top 10 ways to do so. I recommend combining all of these tips to get the maximum benefits. I am devoted to all 10 of these tips myself and have been for several years now. Some were originally started by accident while others were done purposefully for the health benefits associated with them. If you are ready to ignite your metabolic rate, try these top 10 methods.

Boost your metabolism by enjoying drinks on the rocks.
Wikimedia Commons/Darren Hester

#1 Drink water

Our bodies require water, and even slight dehydration can slow down metabolism. When compared to people who consumed 4 cups of water a day, a study showed that adults who took in at least 8 cups of water every day melted more calories.

To remain well hydrated drink 8 cups of water each day, and eat fruits and vegetables because they are filled with fluids.

#2 Feel the chill with drinks on the rocks

Drinking icy liquids signals our bodies to use more calories during absorption. In addition, research conveys that drinking 5 to 6 cups of ice water each day is capable of burning an additional 10 calories. That may not sound like much, but that is an easy 70 calories a week for enjoying a refreshing cup of ice water.

#3 Build muscle

All of our bodies are constantly burning calories, even while we sleep. However, people with a greater amount of muscle mass also have an abundantly higher resting metabolic rate (RMR). It is estimated that each pound of muscle burns 6 calories each day for the sole purpose of maintaining itself; whereas, fat barely uses 2 calories a day.

There are several ways to build muscle, including weight lifting, resistance band training and yoga.

#4 Get enough sleep

Sanjay Patel, M.D., assistant professor of medicine at Case Western Reserve University says that not getting enough sleep can reduce the number of calories you burn while resting.

#5 Always eat breakfast

Studies suggest that eating breakfast can escalate your resting metabolic rate by an astounding 10 percent and decrease the chances of obtaining diabetes or becoming obese. Not just any meal will start your day off right. Be sure you eat a healthy breakfast that will keep your blood sugar stable by eating whole grains or lean proteins and by avoiding sugar.

#6 Eat every 2-3 hours

John Berardi, PhD, CSCS and president of Precision Nutrition advises that people eat every 2-3 hours. Eating often is advisable because every time you consume food your metabolism is aroused for a small amount of time, so eating more often increases your metabolism.

#7 Consume enough calories every day

Starving yourself will not help you to lose weight and keep it off. One must consume at least 1,000 calories each day to avoid the body going into starvation mode, which actually decreases the metabolism.

#8 Consume enough B vitamins

B vitamins play a key role in the metabolism of carbohydrates, proteins and fats. They also aid in generating energy. Insufficient amounts of certain B vitamins can leave you feeling down in the dumps and tired. In addition, a deficiency can decrease metabolism and increase your chances of obtaining a persistent disease.

These B vitamins include the following:

*B6

*B12

*Folate

*Thiamin

*Niacin

It is best to get your vitamins naturally be eating foods rich in the vitamins needed by the body. I do drink Crystal Light Energy to obtain some of my B vitamins.

#9 Eat magnesium rich foods

Magnesium is a mineral that helps the heart and muscles to function correctly. It also aids in the metabolism of energy.

You can increase your magnesium by eating the following foods:

*Green vegetables

*Halibut

*Nuts

*Oatmeal

*Soybeans

*Whole-grains

#10 Enjoy watermelon

Watermelon contains large quantities of the amino acid arginine that may aid in weight loss efforts. The Journal of Nutrition did a study on this amino acid by incorporating it into the diet of very overweight mice, and it was shown to improve the oxidization of glucose and fat. Since watermelon isn't in season year round, boost your intake of arginine by eating nuts, seafood and seeds.

Sources:

Web MD on Boosting Metabolism

Web MD on Healthy Eating and Diet

MSNBC

Model Diet Plan

Women's Health Magazine (online)

More from Rebecca Bardelli:

Top Five Fat Burning Foods for Male and Female Athletes

All Natural Energy Drinks for Your Pre/Post-Workouts

Eat Honey Before, During and After Your Workout

Five Energizing Foods to Get Athletes Moving

Five Foods Every Athlete Should Incorporate into Their Diet

Rebecca completed courses in Medical Terminology, Administrative Medical Assisting, and Coding and Billing. She is recognized by the National Healthcareer Association as a Certified Billing and Coding Specialist (CBCS) and Medical Administrative Assistant (CMAA). In addition, Rebecca is a former gymnast and is avid about yoga, swimming and other athletic activities.

Note: This article was written by a Yahoo! contributor. Sign up here to start publishing your own sports content.

Updated Friday, Dec 30, 2011