Foods that Boost Metabolism for Women
As we age, with each decade our metabolism slows down. In our twenties, we are still developing bone and producing human growth hormone (HGH) up to age 25. In our mid 30’s bone formation has stopped, and with no more production of HGH also contributing to a lower metabolism. During this time, we also start to experience some gradual bone and muscle loss. Also, in our 30’s the additional weight gained during pregnancy may further complicate things. But don’t despair there are things we can do to we can do to keep our metabolism humming. Making some diet changes can give our metabolism a much-needed boost. Here are just a few foods that boost metabolism for women:
Water – big surprise right 😉 Increasing your intake of water is a good way to stay hydrated without introducing more calories into your diet. Being dehydrated can slow your metabolism down. When cells are deprived water, or fluid, they shrink slightly. The body senses the change in cell size and uses it as a signal to slow metabolism. A study published in the Journal of Clinical Endocrinology and Metabolism found that drinking water (about 17oz) increases metabolic rate by 30 percent. Also by drinking cold water you force the body to use energy to warm back up.
Coffee – I love my coffee in the morning. There are many studies that show that caffeine increases metabolism and can improve athletic performance. Try not to go overboard on the caffeine as this can have some negative health effects, try not to go over 400 mg per day. Watch the calories of those flavored coffee drinks and opt for low-fat and sugar-free options for your dairy and sweetener.
Lean Meats – Protein helps your body maintain lean muscle. Your body burns more calories maintaining muscle than it does fat. If you are not getting enough iron and protein you could be losing muscle mass. Some great lean meat protein choices are seafood, Ahi Tuna is my favorite 😊, white poultry, eggs, beans, soy, dairy, or mix a protein shake if you’re on the go.
Lentils – Now this is a legume that usually just sits in my cupboard unused. Just one cup of lentils can provide can provide 35% of your body’s daily iron needs. A good percentage of women are deficient in iron which can cause your body to burn calories less efficiently. So, grab those lentils out off the shelf and find a way to use them. They aren’t just for soup click the picture link to check out some great recipes.
Broccoli – This is a new one for me. Everyone knows broccoli is healthy but I didn’t know it helps speed up metabolism. Broccoli has both calcium and Vitamin C. The combination of these vitamins help you burn calories faster and more efficiently. It’s also a good source of fiber. No wonder your parents always told you to eat all that broccoli on your plate.
Hot Peppers – Capsaicin is where hot peppers get their heat. This is the ingredient mainly responsible for increasing metabolism. Capsaicin boosts thermogenesis, the process by which the body turns calories into heat to use for fuel. Be careful when eating hot peppers, if you are not used to spicy food you may have a negative reaction from trying to eat too many peppers. If you like the spice then bring on the heat!
Chocolate – Now for my absolute favorite chocolate! It’s easy to go overboard with chocolate so watch the calories. Its eating dark chocolate that help you boost your metabolism – sorry milk chocolate does not contain enough cocoa to get results. It is thought that eating dark chocolate reduces stress hormones that slow metabolism. Eating dark chocolate can help reduces cravings. When you buy go to grab that chocolate bar look for at least 70 cocoa on the package.