Truth and myths about metabolismPublished 11:45am Friday, June 8, 2012
2) Eat more protein. Protein helps boost metabolism, because your body uses more energy to process it. This is known as thermic effect of food (TEF).
Your body burns twice as many calories to digest protein as it does carbohydrates. You don’t need huge quantities though. Strive to get 10 to 20 grams with each meal.
3) Hot foods fire up metabolism. That’s right, “capsaicin,” the chemical that makes peppers hot, can not only turn up your metabolism, but can actually reduce hunger. In one study, 1 tablespoon of chopped Chile pepper, equal to 30mg of capsaicin, resulted in up to a temporary 23 percent boost in metabolism. Just sprinkle red pepper flakes onto your favorite dishes or do what I do; eat peppers on the side, like a pickle.
4) Lift weight. Lifting weights raises your metabolism more than a cardio workout. Did you know that just a 3 pound muscle gain can increase your caloric burn by 6 to 8 percent? That means you’ll burn 100 calories more a day, not to mention muscle is smaller and shaped better than fat.
Start a weight training program, but check with your doctor first, then get help from a weight training professional.
5) Exercising at a higher intensity. Those who exercise at higher intensities experience a post exercise boost in their metabolic rate that’s larger and lasts longer than those who workout at a low to moderate rate. Here again, check with your doctor first, and you really should have help with a professional trainer with this one.
6) Drinking tea helps boost metabolism. Tea contains compounds called “catechins,” which can boost metabolism by 4 percent for 1 ½ hours. Try a cup of green or oolong tea in place of your morning coffee, and add a squeeze of lemon. It’ll help for better catechin absorption.
Diet or exercise question? Email me at email@example.com or visit fitness4yourlife.org. David Crocker of Landrum has been a nutritionist and professional trainer for 26 years.
He served as strength director of the Spartanburg Y.M.C.A., head strength coach for the S.C. state champion girls gymnastic team, USC-Spartanburg baseball team, Converse college equestrian team, lead trainer to L.H. Fields modeling agency, and taught four semesters at USC-Union. David was also a regular guest of the Pam Stone radio show.