Stock up on green tea Green tea isn't known only for its cancer-fighting benefits: It may help boost

your metabolism, too. People who took green-tea extract three times a day saw their metabolic rate increase by about 4 percent, according to a study published in the December 1999 American Journal of Clinical Nutrition. (Translation: You could burn an extra 60 calories a day, which equals about six pounds a year!) It may be because green tea contains catechins, which increase levels of the metabolismspeeding brain chemical norepinephrine, says Joy Bauer, a New York City nutritionist and author of Cooking with Joy. Pump iron Weight training is the ultimate way to burn calories fast. "A pound of muscle burns up to nine times the calories of a pound of fat," explains Richard Cotton, M.A., chief exercise physiologist for myexerciseplan.com. Weight training increases your resting metabolic rate, which is the number of calories you burn while sitting on your butt. What's more, it gives your metabolism an added boost after you exercise: It remains in overdrive for up to two hours after the last bench press, according to a study published in Medicine & Science in Sports & Exercise. Strapped for time? Try these quick moves: squats, bench step-ups, lunges, push-ups, pull-ups and crunches. In a pinch, just do single sets of 10 for each exercise -- you'll get optimal results for the time invested. Eat iron Yeah, we just told you to pump iron, but you also need to eat it. "If you don't have enough of this mineral, your body can't get enough oxygen to your cells, which slows down your metabolism," explains Samantha Heller, R.D., a nutritionist at the New York University Medical Center. Most multivitamins contain around 18 mg (the RDA for adults); you can also get your fill by eating three to four daily servings of foods rich in iron, such as lean red meat, chicken, fortified cereal and soy nuts. If you are feeling symptoms such as fatigue and weakness, ask your doctor to test you for anemia (it's a simple blood test) at your next physical. Order water -- and ask for a refill A new German study found that when you drink 17 ounces of water (about two glasses) within a certain time frame, your metabolic rate shoots up by about 30 percent. Using these results, they estimate that by increasing your current water intake by 1.5 liters a day, a person would burn an extra 17,400 calories a year, resulting in about a five-pound weight loss. Get your thyroid checked Suspect you have a sluggish metabolism? You might have hypothyroidism, or an underactive thyroid gland, which afflicts about 25 percent of American women -- many of whom don't know they have the condition, according to the American Association of Clinical Endocrinologists. "The thyroid gland controls your body's metabolism, so one of the first signs that it may be off is an inability to lose weight," explains Peeke. Your doctor can determine if you're suffering from hypothyroidism by running a blood test. If you do have an underactive thyroid, you'll be treated with a synthetic thyroid supplement, which you will need to take for the rest of your life (it will return your metabolism to normal, so it should be easier to lose weight). Avoid alcohol

Want to keep your favorite meals from going straight to your hips (thighs, belly)? Wash them down with water, not wine. Alcohol slows your metabolism by depressing the central nervous system. A British study found that when alcohol was added to a high-fat, high-calorie meal, less dietary fat was burned off and more was stored as body fat. Rev up your workouts Interval training -- in which you add bursts of high-intensity moves into your workout -- is a surefire metabolism booster, says Glenn Gaesser, Ph.D., director of the Kinesiology Program at the University of Virginia and author of The Spark. Researchers at Laval University in Quebec found that high-intensity interval training burns more fat than regular, consistent aerobic exercise. If you usually jog at a 10-minute-mile pace, for example, add a 30-second sprint every five minutes. Or add a one-minute incline to your treadmill workout every five minutes. "Even if you just have 10 minutes for a quick workout, you can walk at a normal pace and then add in a 30-second bout of speed-walking every three minutes," recommends Gaesser Do more dairy Women who ate low-fat dairy products, such as nonfat yogurt and low-fat cheese, three to four times a day lost 70 percent more fat than low-dairy dieters, according to a study published in the journal Obesity Research. "Calcium serves as a switch that tells your body to burn excess fat faster," explains study author Michael Zemel, M.D., director of the Nutrition Institute at the University of Tennessee in Knoxville. Sorry, but you won't reap the same benefits from calcium-fortified O.J. Research shows that you get the best results from dairy products themselves, not fortified foods. Aim for 1,200 mg, which includes about three servings of dairy a day. Take up a new sport Are you like Old Faithful when it comes to your morning walk or evening jog? Know this: The more you do an activity, the more your body adapts to it, so you burn fewer calories. If you want to light a fire under your metabolism, consider cross-training. For example, if you normally walk, try biking instead. "Since you're not used to working all those different muscles, it's a more intense workout, which can translate into a greater metabolic after-burn because your body is working harder to recover and get oxygen to all your tissues," says Carol Espel, M.S., an exercise physiologist for Equinox Fitness Clubs in New York City. Go fish Break out the lemon wedges: Regular fish eaters tend to have lower levels of the hormone leptin -good because high levels of leptin have been linked to low metabolism and obesity, says Louis Aronne, M.D., an obesity specialist at the New York Presbyterian Weill Cornell Medical Center. Try to consume three to four servings of a fatty fish, such as salmon, tuna or mackerel, each week. Say ommm Stress may contribute to abdominal fat, according to several studies, including a recent one at the University of California, San Francisco. "When you're stressed, hormones like cortisol stimulate your appetite, slow your metabolism down and encourage fat storage inside your abdomen," explains Shawn Talbott, Ph.D., director of the Nutrition Clinic at the University of Utah. So what's a frazzled girl to do? "Find an activity that reduces stress for you, whether it's listening to soothing music or taking yoga, and do it daily," advises Talbot

Have a PB & J Think peanut butter is only for pint-sized palates? Think again. PB is rich in magnesium, a mineral that motors up your metabolism by giving your cells energy. Aim for 320 mg a day of magnesium: Good food sources include a peanut butter sandwich made with whole-wheat bread (100 mg) or spinach (1/2 cup has 80 mg). Exercise off that PMS You could lose more weight exercising during the later phase of your menstrual cycle than at any other time in your cycle, according to a recent study from the University of Adelaide in Australia. Hormones estrogen and progesterone fire up your fat-burning furnace: They promote your body's use of fat as an energy supply, so more is burned off when you exercise. "Women burned about 30 percent more fat for the two weeks following ovulation to about two days before menstruation," explains study author Leanne Redman. Don't blow off breakfast Studies show that eating breakfast plays a part in successful weight loss -- almost 80 percent of people who successfully keep weight off chow down on this meal, according to a study published in Obesity Research. "Your metabolism slows as you sleep, and the process of digesting food revs it up again," explains Heller. Aim for a 300- to 400-calorie breakfast, such as a high-fiber cereal (another metabolism booster) with skim milk and fruit. Pump up protein Not in an extreme, Atkins sort of way, but having a little protein at every meal fires up your metabolism. "Your digestive system uses more energy to break it down, so you burn more calories," explains Lisa Dorfman, R.D. However, keep protein levels to between 20 and 35 percent of your diet; eating too much of it can cause kidney strain and may cause your body to store too much fat. Snack away during the day Grazing is a surprisingly good idea because it helps you avoid metabolic slowdown. "Your body will be tricked into thinking it's constantly eating, so it will never slow your metabolism down," explains Bauer. Aim for five small meals (200 to 500 calories) a day rather than three large ones. Also try not to go more than four hours without eating -- if you eat breakfast at 7am, for example, have a snack at 10am, lunch at noon, another snack at 3pm and dinner at 7pm. Skip the starch Carb crazy? Consider this: Refined carbohydrates, such as bread, potatoes and rice, create a surge in insulin that in turn drives down your resting metabolic rate, explains Aronne. "It's important to keep carbohydrates in your diet, but really focus on fruits, vegetables and whole grains, which have less of an effect on insulin levels," he explains. And when buying whole-grain breads and cereals, make sure the first ingredient listed is whole wheat, whole oat or cracked wheat. Break up your workouts Try dividing your workouts into two shorter 20-minute sessions. You'll rev up your metabolism for an hour or two after each workout, which means you'll burn more calories than if you did one longer session. Don't have time? Even small bursts of activity will get your metabolism chugging again,

according to a study in Nature. "Just a five-minute walk around the house every hour translates into an extra 200 to 300 calories burned every day," says Peeke. Pace while you're on the phone People who are constantly in motion -- crossing and uncrossing their legs, stretching and pacing -burn more calories. When researchers at the Mayo Clinic asked subjects to eat an additional 1,000 calories a day for eight weeks, they found that only the nonfidgeters stored the calories as fat. Eat more bananas They're full of potassium, which revs up your metabolism by regulating your body's water balance, says vitamin expert Susan Lark, M.D., author of The Lark Letter. If you're dehydrated, you'll burn fewer calories. Make sure you're getting at least 2,000 mg: a banana has 450 mg, a cup of milk has 370 mg and an orange has 250 mg. Get enough z's Yeah, Russell Crowe may be on Letterman, but it's way more important for your waistline if you don't stay up. A study at the University of Chicago Medical Center found that people who got only four hours of sleep had much more difficulty processing carbs. The culprit? Increased levels of insulin and the stress hormone cortisol. "When you're exhausted, your body lacks the energy to do its normal day-to-day functions, which includes burning calories efficiently," says Talbott. So the best way to make sure your metabolism runs smoothly is to get six to eight hours of shut-eye each night.

Stoc pe ceai verde Ceaiul verde nu este cunoscut doar pentru ei lupta impotriva cancerului beneficii: Poate ajuta la stimularea metabolismului, de asemenea. Oamenii care au luat extract de ceai verde-trei ori pe zi au nregistrat o cretere a acestora rata metabolica cu aproximativ 4 la suta, potrivit unui studiu publicat in decembrie 1999, American Journal of Clinical Nutrition. (Traducere:! Ai putea arde o suplimentare de 60 de calorii pe zi, ceea ce este echivalent cu aproximativ ase lire sterline pe an) ar putea fi, deoarece ceaiul verde contine catechine, care crete nivelul de noradrenalina metabolismului de vitez substanta chimica din creier, spune Joy Bauer, un New York nutritionist City i autor de gtit cu bucurie. Pompa de fier Greutate de formare este modul suprem de a arde calorii rapid. "O jumtate de kilogram de arsuri musculare de pn la nou ori calorii de o jumatate de kilogram de grasime", explica Richard Cotton, MA, fiziolog sef pentru myexerciseplan.com. Greutate de formare crete rata metabolismului de repaus, care este numrul de calorii pe care le arde n timp ce st pe fundul tu. Ce e mai mult, d metabolismul un impuls adugat, dup ce exercitii: Rmne n overdrive timp de pn la dou ore dup ultima banc de presa, potrivit unui studiu publicat in Medicine & Science in Sports & Exercise. Legat de timp? ncercai aceste miscari rapide: genuflexiuni, banc pas-up-uri, lunges, push-up-uri, pull-up-uri i de abdomene. ntr-un vrf de cuit, face doar seturi unice de 10 pentru fiecare exerciiu - vei obine rezultate optime pentru timpul investit.

Mnnc de fier Da, ne-am spus la pompa de fier, dar, de asemenea, trebuie s-l mnnce. "Dac nu avei suficient din acest mineral, organismul tau nu poate ajunge suficient oxigen la celule, care ncetinete metabolismul", explic Samantha Heller, RD, un nutritionist de la New York University Medical Center. Cele mai multe multivitamine conine n jurul valorii de 18 mg (ADR pentru adulti); putei obine, de asemenea, umple prin consumul de trei sau patru portii zilnice de alimente bogate in fier, cum ar fi carnea rosie slaba, pui, cereale fortificate si nuci de soia. Dac v simii simptome cum ar fi oboseala si slabiciune, adresai-v medicului dumneavoastr pentru a v testa pentru anemie (e un simplu test de sange) la urmtoarea ta fizic. Comandati ap - i cere un pahar Un nou studiu german a constatat ca, atunci cnd bea 17 uncii de ap (circa dou pahare) ntr-un anumit interval de timp, rata metabolica impusca cu circa 30 la sut. Folosind aceste rezultate, acetia apreciaz c prin creterea aportului de ap curent de 1,5 litri pe zi, o persoan ar arde o suplimentare de 17400 de calorii pe an, rezultnd ntr-o pierdere in greutate de cinci lire. nscriei-v tiroide verificat Suspectul avei un metabolism lenes? S-ar putea avea hipotiroidism, sau o glanda tiroida, care afecteaza aproximativ 25 la suta din femeile americane - dintre care muli nu tiu c au condiie, conform Asociatiei Americane de endocrinologi clinice. "Glanda tiroida controleaza metabolismul organismului dumneavoastr, astfel nct unul dintre primele semne c ar putea fi off este o incapacitatea de a pierde in greutate", explica peeke. Medicul dumneavoastr poate determina dac suntei care sufer de hipotiroidism prin executarea unui test de snge. Dac avei o tiroida, vei fi tratat cu un supliment tiroidian sintetic, pe care va trebui s le ia n restul vietii tale (aceasta va reveni la normal metabolismul, deci ar trebui s fie mai uor de a pierde in greutate). Evitai alcoolul Dorii s pstrai mesele tale preferate de la a merge direct la solduri (coapse, abdomen)? Splai-le n jos cu ap, nu vin. Alcoolul incetineste metabolismul prin apsarea sistemului nervos central. Un studiu britanic a descoperit ca, atunci cand alcoolul a fost adugat la o mas bogat n grsimi, de nalt calorii, grasimi mai putin dieta a fost ars i mai mult a fost depozitat sub forma de grasime organism. Rev sus antrenamentele Interval de formare - n care poi aduga exploziile de miscari de mare intensitate n antrenament - este un rapel metabolismul sigura, spune Glenn Gaesser, Ph.D., director al Programului de kinetoterapie la Universitatea din Virginia i autor al Spark. Cercetatorii de la Universitatea Laval din Quebec au descoperit ca mare intensitate interval de formare arde mai multe grasimi decat exercitii fizice regulate, aerobic coerente. Dac v, de obicei, jogging ntr-un ritm de 10 minute de mile, de exemplu, adugai un sprint de 30 de secunde la fiecare cinci minute. Sau adugai o nclinaie de un minut de antrenament banda de alergat la fiecare cinci minute. "Chiar dac avei doar 10 de minute pentru un

antrenament rapid, putei merge ntr-un ritm normal i apoi se adaug ntr-un meci de 30 de secunde de mers pe jos de vitez la fiecare trei minute," recomand Gaesser Face mai mult lapte Femeile care au mancat coninut redus de grsime produse lactate, cum ar fi iaurtul degresat si branza degresata, de trei-patru ori pe zi pierdere de grsime de 70 la suta mai mult decat cei care tin dieta low-lactate, potrivit unui studiu publicat in revista de cercetare obezitate. "Calciul servete ca un comutator care spune corpul tau sa arda mai repede excesul de grasime", explica autorul studiului, Michael Zemel, MD, director al Institutului de Nutritie de la Universitatea din Tennessee din Knoxville. Ne pare ru, dar nu va culege aceleai beneficii de calciu-fortificate JO Cercetrile arat c vei obine cele mai bune rezultate din produse lactate, produse alimentare n sine nu fortificate. Obiectivul pentru 1200 mg, care include aproximativ trei portii de lactate pe zi. Ia-un nou sport Eti ca Old Faithful atunci cnd vine vorba de mers pe jos de dimineata sau seara jogging? tiu acest lucru: mai faci o activitate, mai mult corpul tau se adapteaza la ea, astfel nct s ard mai puine calorii. Dac dorii s aprinzi un foc sub metabolismul, ia n considerare trans-formare. De exemplu, dac ai mers pe jos n mod normal, ncercai ciclism n loc. "Din moment ce nu eti folosit pentru a lucra toate aceste muschii diferite, e un antrenament mai intens, care se poate traduce ntr-o mai mare metabolice dup-arde deoarece corpul tau este mai greu de lucru pentru a recupera i de a lua de oxigen la toate tesuturile,", spune Carol Espel , MS, un fiziolog exerciiu pentru Equinox cluburi de fitness din New York City. Du-te de pete Izbucni penele de lamaie: mancatorii de pete regulate tind s aib niveluri mai mici de hormon leptina - bun, deoarece un nivel ridicat de leptina au fost legate de metabolism sczut i obezitate, spune Louis Aronne, MD, un specialist n obezitate la New York Presbyterian Weill Cornell Medical Center. Incearca sa consumi trei sau patru portii de peste gras, cum ar fi somon, ton sau macrou, n fiecare sptmn. Spune ommm Stresul poate contribui la grsime abdominal, potrivit mai multor studii, inclusiv unul recent de la Universitatea din California, San Francisco. "Cand esti stresat, hormoni ca cortizol stimuleaza pofta de mancare, metabolismul lent n jos i de a ncuraja depozitarea de grsime n interiorul abdomenului", explica Shawn Talbott, Ph.D., director al Clinicii de Nutritie de la Universitatea din Utah. Deci, ce este o fat ameit s fac? "Gsii o activitate care reduce stresul pentru tine, fie ca este vorba de a asculta muzica linistitoare sau luarea yoga, i f-o zi," sfatuieste Talbot Ai o PB & J Gndii-v unt de arahide este doar pentru halb de dimensiuni cerul gurii? Gndii-v din nou. PB este bogata in magneziu, un mineral care motoare de pn metabolismul prin acordarea de energie celulelor. Scopul pentru 320 mg pe zi de magneziu: Cele mai bune

surse alimentare includ un sandwich cu unt de arahide efectuate cu paine integrala (100 mg) sau spanac (1/2 ceasca are 80 mg). Exercitarea off c PMS Ai putea pierde in greutate mai mult n timpul exercitrii faz ulterioar a ciclului menstrual dect n orice alt moment al ciclului dumneavoastr menstrual, potrivit unui studiu recent de la Universitatea din Adelaide din Australia. Hormonii estrogen si progesteron la foc de grsime-ardere cuptor: Ei promoveaz utilizarea corpului tau de grasime ca o sursa de energie, deci mai este ars, atunci cnd i exercit. "Femeile de grsime ars aproximativ 30 la suta mai mult pentru cele dou sptmni dup ovulaie la aproximativ dou zile nainte de menstruaie", a explicat autorul studiului, Leanne Redman. Nu sufla off mic dejun Studiile arata ca micul dejun joaca un rol important in pierderea in greutate de succes aproape 80 la suta de oameni care in cu succes greutatea off Chow jos, pe aceast mas, potrivit unui studiu publicat n cercetare obezitate. "Metabolismul tau incetineste cum dormi, si procesul de digestie rotaii alimente-l din nou", explic Heller. Scopul pentru un 300 - la 400 de calorii micul dejun, cum ar fi cereale bogate in fibre (un alt rapel metabolismul) cu lapte degresat si fructe. Sporii proteine Nu ntr-un extrem, un fel Atkins de drum, dar care au o mic cantitate de proteine la fiecare masa incendiilor metabolismul. "Sistemul digestiv utilizeaz mai mult energie pentru a rupe n jos, astfel nct s ard mai multe calorii", explica Lisa Dorfman, RD Cu toate acestea, s pstreze nivelul de proteine pentru a ntre 20 i 35 la sut din dieta ta, mnnc prea mult din ea poate provoca tulpina rinichi i poate determina corpul tau pentru a stoca prea multa grasime. Gustare la distan n timpul zilei Punatul este o idee surprinzator de bun, pentru c v ajut s evitai ncetinirea metabolismului. "Corpul tau va fi pclit de gndire n mod constant se mnnc, aa c niciodat nu va ncetini metabolismul n jos", explic Bauer. Tinteste pentru cinci mese mici (200 la 500 de calorii) pe zi, mai degrab dect acum trei cele mari. De asemenea, nu ncercai s mergei mai mult de patru ore fr s mnnce - daca mananci micul dejun la 7 dimineata, de exemplu, au o gustare la ora 10, masa de prnz la prnz, gustare la un alt 15 i cin la 19. Treci peste amidon Carb nebun? Luai n considerare acest lucru: carbohidrati rafinati, cum ar fi pine, cartofi i orez, de a crea un val de insulin, care, n unitile rndul su, n jos rata metabolica de repaus, explic Aronne. "Este important s pstrai carbohidrati in dieta ta, dar de fapt se concentreze pe fructe, legume si cereale integrale, care au un efect mai redus asupra nivelurilor de insulin", explic el. Iar atunci cnd cumpr pine din cereale integrale i cereale, asigurai-v c primul ingredient enumerate este de grau integrala, ovz integral sau gru de cracare.

Break Up antrenamentele ncercai s mprirea antrenamentele n dou mai scurte de 20 de minute sesiuni. Vei revitalizezi metabolismul tau pentru o or sau dou dup fiecare antrenament, ceea ce nseamn c vei arde mai multe calorii dect dac ai fcut-o sesiune mai mult. Nu am timp? Chiar i exploziile mici de activitate vor fi metabolismul lucrnd din nou, potrivit unui studiu in Nature. "Doar o plimbare de cinci minute de casa n jurul valorii de fiecare or se traduce intr-un plus 200 - 300 de calorii arse in fiecare zi", spune peeke. Pace n timp ce v aflai pe telefon Oamenii care sunt n mod constant n micare - de trecere i uncrossing picioarele lor, se ntinde i stimulare - arde mai multe calorii. Cand cercetatorii de la Clinica Mayo a cerut subiecilor s mnnce o suplimentare de 1000 de calorii pe zi, timp de opt saptamani, au descoperit ca doar nonfidgeters stocate sub forma de grasime calorii. Mananca mai multe banane Sunt plin de potasiu, care turaii de pn metabolismul prin reglarea echilibrului de apa din corp, spune expertul vitamina Susan Lark, MD, autor al Scrisoarea Lark. Daca esti deshidratata, vei arde mai putine calorii. Asigurai-v c suntei obtinerea de cel puin 2.000 mg: o banana are 450 mg, o cana de lapte are 370 mg si o portocala are 250 mg. nscriei-v suficient de z Da, Russell Crowe ar putea fi pe Letterman, dar e mult mai important pentru talia ta, dac nu stai pn. Un studiu de la Universitatea din Chicago Medical Center au descoperit ca persoanele care au primit doar patru ore de somn au avut mult mai mult carbohidrati dificultate de procesare. Vinovat? Nivelurile crescute de insulina si hormonul cortizol de stres. "Cnd eti epuizat, corpul tau nu are energia de a face sale normale de zi cu zi, care include funcii de ardere calorii eficient", spune Talbott. Deci, cel mai bun mod de a v asigura c metabolismul tu ruleaz fr probleme este de a obine ase-opt ore de somn bun in fiecare noapte.