2. 1. drINk GreeN Tea
Studies have shown people
who drink green tea burn
up to an extra 70-100
calories per day due to the
antioxidants called
catechin (ECGC and
polyphenols) in the tea.
Brew your own tea and
drink about 24oz. per day
to get these benefits.
3. 2. eaT More FrequeNTly
Never eat less than 1200
calories per day. Every time
that you eat, your body
experiences the thermic
effect of food, which causes
an increased metabolism.
Eating something small
every 3-4 hours can keep
your metabolism raised.
4. 3. Do CarDio resistanCe
exerCise
Do intense cardio for 30
minutes or more per day, and
your metabolism can stay
spiked for up to 2 hours
afterwards. Do resistance
exercises 2-3 times per week
to increase your resting
metabolic rate to burn more
calories 24/7!
5. 4. Get Plenty of sleeP
If you get less than 7
hours of sleep, your are
more than 3 times likely to
gain weight each year than
if you get at least 7 hours.
Energy ac-tivity level is
lower when you are tired,
which means your
metabolic rate decreases as
well.
6. 5. Use Caffeine in
MoDeration
1-2 cups of coffee per day
(or other caffeinated,
calorie-free beverage) has
shown to be helpful in
speeding up your
metabolism. The amount
of caffeine in just 1 cup
of coffee can temporarily
increase the metabolism
by 15%.
7. 6. Eat Spicy FoodS
Hot peppers increase the
body's release of certain
hormones (adrenaline),
which stimulates the
metabolism and increases
calorie burn. This is due
to capsaicin, which is
found in the peppers.
8. 7. Eat BrEakFaSt
If you eat a substantial
and balanced breakfast,
this will help increase your
energy, control your
appetite, and speed up
your metabolism. Make
sure your breakfast
contains both complex
carbs and protein.
