Beef up your metabolism with meat and other proteins

I’ve been asked by readers “How can I increase my metabolism?” Good question and after much research, by George I’ve think I got it!

Gender and genetics predetermine our metabolic rate. However, with minor modifications, we can fine tune our metabolic rate and burn calories enabling us to reach our weight loss goal the healthy way.  Here are some of the ways we can help ourselves.

Every study I read advocates strongly, first and foremost, we eat as soon as we get up. It seems our perfect body will go into starvation mode if not fed. As our body is not aware when it will get fuel, our metabolism slows to a crawl in order to conserve energy, thus ensuring we have energy when we need it. Our body holds onto the fat stored instead of burning it off.

"Breakfast triggers a process called thermogenesis, where the body signals the brain to activate the metabolic process of turning food into energy," says Mark Hyman, MD, author of The Blood Sugar Solution. To keep your metabolism up, Dr. Hyman suggests eating small meals every three or four hours.  

Further, a recent study in the journal Neuron suggests that consuming protein stimulates the cells responsible for switching on the body's calorie-burning mechanism.

It is advised our morning meal should be high in protein with healthy fats and complex carbohydrates. This will digest slowly and leave you feeling fuller longer. In fact adding protein to every meal helps build and maintain lean muscle mass. 

Dairy products can help undo damage on days when we could not say no to those fried foods. Calcium helps your body metabolize fat more efficiently by increasing the rate at which it gets rid of fat as waste.

Variety is the spice of life and some spices can “fire up” your metabolism. According to the Journal of Nutritional Science and Vitaminology eating about one tablespoon of chopped red or green chilies boosts your body production of heat and the activity of your sympathetic nervous system. Capsaicin, the compound that gives chili peppers their mouth-searing quality, can give a temporary metabolism spike of about 23 percent. Adding chilies to salsa or sprinkling pepper flakes on pizza will make pizza your friend.

Once again I have been reminded always eat first thing in the morning no matter what. As this was one of my goals at the beginning of my Journey, I am now eating within the first two hours.  Secondly I am adding spice to my life … and making certain I have water on hand when I crave my chili peppers. 

Affirmation.  I love myself enough to be good to myself today.

Martha T. Soto-Galicia, the president of The Lebanon Voice, is a longtime dieter and a motivational speaker. She lives in Lebanon