Boosting one's metabolism is something many people try to achieve everyday. Having a high metabolic rate increases the amount of calories, or energy, the body burns on a daily basis. Without optimal metabolism the body will store excess calories as fat for future use. The problem for many people is they don't ever use these excess calories and as a result struggle with weight issues.

There are many factors that affect a person's metabolism including age, weight, hormonal changes, lean muscle mass, diet, genetics, stress and the amount of physical activity undertaken on a daily basis. As you can see, boosting your metabolism involves many factors, but the fact of the matter is that it is relatively easy to boost your metabolism if you are committed to doing so.

Here are 11 tips to help you boost your metabolism:

1. Build lean body mass. As we age, our bodies metabolism or ability to burn calories, decreases. One way to offset this problem is by exercising. Lean muscle burns calories and the more you have the more calories you burn, even while resting. You can build muscle through resistance or weight training at least twice a week. You can also boost your metabolism by doing cardio exercises. You can choose to do this between,or in conjunction with, weight training. Simply going for a walk or using the stairs instead of the elevator are good ways to get in an aerobic workout.

2.Eat Breakfast. Many people ignore eating breakfast. What they don't realize is that it's the most important meal of the day. Breakfast gives your metabolism a boost and provides a consistent energy supply throughout the day. The majority of people who eat a healthy breakfast have fewer weight and health issues than those who don't.

3.Sugar is bad. Processed and refined sugar such as found in sweets and soft drinks overload the body with sugar causing many serious health issues including obesity and diabetes. Complex carbohydrates are a better energy source beca use they supply an even level of blood sugar. The human body just isn't built to deal with the large amounts of refined sugar most people include in their diet.

4.Spicy foods that make you sweat can help boost your metabolism.

5.Get a good night's sleep. There is research that shows that people who do not get sufficient sleep tend to gain weight. This may be because the body uses sleep to heal and regenerate itself, including its muscular system.

6.Drink more water.Water is the lubricant of the body. It also flushes toxins out of the body and keeps the kidneys operating at maximum efficiency. This allows the liver more time to do what it does best, metabolize fat stores.

7.Eat small meals. Eat 5 to 6 small meals per day spaced 20 to 3 hours apart. This gives the body a steady supply of energy and prevents binge eating.

8.Don't miss meals. Skipping meals in order to loose weight is counter productive because it actually slow metabolism and can lead to over eating.

9.Plan your meals. If you have a daily or weekly menu you are much more likely to stick to your plan.

10.Drink green tea. Green tea has been shown to boost metabolism and unlike coffee does not stress the body with caffeine.

11.Include more high energy foods in your diet including fruits, vegetables and whole grains. These provide a more balanced energy source and will not cause blood sugar spikes.

Boosting your metabolism can be done if you are dedicated to doing it. This does not mean you need to stress over each little thing but if you eat right and exercise you should see a decrease in body fat and a much more energetic and happy you.

by Andrew Bicknell article source

I read some of the health benefit of Green tea and it is believed to have ability to boost energy burning and thus it improves metabolism but what is the right way to do it and how often can I take it in a day?

You can take green tea as a drink or as a pill form however if you are thinking of taking it to loose weight then you would get more of a benifit drinking a hot cup of black coffee, adding sugar or cream will defeat the purpose. The main ingredient in Green Tea that speeds up your metabolism is the caffeine. Now I am not saying it all bad for you Green Tea has been proven time and time again to have many good benefits just people sometimes think it is the end all fat loss and they can just drink tea nd all will be good. The Tea will help reduce fat but honesly not a whole lot, it increases your resting metabolism by about 4% for an hour after you drink it, Coffee will do more than that, but it is best at it's antioxidant properties. Green tea will lower blood preasure and help fight cancer.

Anyway if you drink it, take it in powder form or in a pill form look for the one highest in catechins. These are the key Antioxidant and benfit booster in green tea. I can't recomend a brand though I get my antioxidants mainly through berries, blueberries for me are the best. Blueberries, cheries, mulberries and strawberries, the antioxidants in there are much better at controling lipids and the stresses I put on my body from the heavy weight lifting.

I can't find the medical study on the metabilsm rates on coffee and green tea compaired as the online medical journals search engines suck but it does exist.

but for your reference
A green tea extract high in catechins reduces body fat and cardiovascular risks in humans

BTW that was done with a green teas extract aka a pill.

If your interested some data backing my Berries see below, while not the only study but several studies on berries and lipid reduction and stress help. I have never seen a study done to compair Antioxidants in Tea compaiured to blue berries. But I have never seen a study on green tea and any lipid or Stress benefits however being that green tea has a stimulant effect I doubt I ever will.

Plasma antioxidant capacity changes following a meal as a measure of the ability of a food to alter in vivo antioxidant status.

Sure right after I post I find a good article for you as well

Green Tea VS Caffeinne VS Placebo over time with Excercise and reduced caloried diet

Basically right away yeah there is a surge in weight loss in the green tea group. Then the vs caffeine over took the green tea group. Basically because green tea increase hunger and then decreased thirst. Which One thing when loosing fat you need to drink lots of water and eat less.

in the end over time the people that lost the most weight was the placebo group. Basically there is no miracle pill that helps in the end what won was a good diet and excercise. There is no substitute for hard work.

I am obese. I hate it and now it is so bad that I am sensitive to where my sweetheart wants to grab me at. Please help. I have no exercise experience and very little knowledge on how to do a safe, healthy, functional diet and healthy body makeover for myself.

what types of food clasify as a whole grain?

what can i do at home with no equipment to account for the resistance or weight training?

One more thing, how do i make a realistic and AFFORDABLE menu that will enable weight loss in a healthy way while increasing metabolism?

~Trish

Well the part about whole grains, are pretty much unprocessed grains, the processing of grains makes them more like sugar, so for example Old Fashioned rolled oats, for oatmeal are whole grains, however the instant oatmeal and the flavored stuff is not, it s powdered and processed. Typically anything whole grain is going to say whole grain on it. it it will have grains you can see in it visible to you. You may have to experiment with some of the whole grains breads in your area. Some whole grain breads taste different and thats all going to depends on the grains they use and the amounts. My favorite whole grain breads are the grains left over from beer brewing, when they brew beer they crack the grains open then boil them to create the wort used to make beer. Well some places send these grains off for animal food others with premium grains will make bread with the grains. This is good stuff.

Resistance training without weights is difficult you should look at either going to a gym or investing in some weights. the gym would be better in the long run. because you will need to increase your weight to keep challenging yourself.

Now being realistic and affordable, well thats all going to depend on you. I use a financial application and track my expenses, I have been doing this since in the 90's there were several times in my life where I had to live on takeout food, This was actually much more expensive than eating healthy. You are going to have to experiment with this though. However i will say this places like costco or Sam's club can be your friends. Like me I buy tuna in the can from there in bulk. I bought some sun dried tomatoes today with some dried blue berries. The sundried tomatoes get put into a whole grain wrap with some fresh pepper jack cheese and and a grilled chicken breast add some fresh veggies and a fresh fruit and thats a meal.

Here you have your common questions answered by trainers, surf around to see more answers:
In this one a certified nutritionist explain what is a good diet to improve your metabolism:
Are there any special diet tips to recommend for fat loss? What works?

I love a wellness,and I suppose you love wellness me too....I want you report a interesting site, www.p4p.mobi tell me what you think...;-)

I love a wellness,and I suppose you love wellness me too....I want you report a interesting site, www.p4p.mobi tell me what you think...;-)

As for #4, I have absolutely fallen in love with Sriracha sauce! I've recently converted to eating spicier foods, and it's excellent on almost everything - especially halibut tacos.