Tricks to Keep Your Metabolism Boosted All Day

There are so many diet gimmicks, exercise gadgets, and programs being marketed for losing weight and keeping it off that it's hard not to be confused. Just remember that what it all comes down to is that you have to burn more calories than you consume for weight loss to occur. When your metabolism is increased you burn more calories. The following list gives many tips that you can use to boost your metabolism. You can pick and choose to find the combination that you can maintain. Remember that the best way to lose or maintain weight is to have a healthful diet and to get regular exercise. These tips will just help you get to your goal body size faster.

Supplements
Thermogenics are supplements or foods that increase your metabolism. Here are some common supplements and foods with thermogenic qualities that have been proven to work:

Beta-phenyl-ethylamine (PEA)- a naturally occuring metabolite. It increases the elease of norepinephrine, which is one of the bodies "feel good" hormones. It also boosts levels of dopamin and seratonin, two more hormones that help balance mood and neurotransmitter function.

Caffeine- is a stimulant with a proven track record of providing mental clarity, energy, and the ability to rev up the release of fat from cells. Just remember that there is such a thing as too much of a good thing: too much caffiene can cause jitteriness, inability to fall or stay asleep, upset stomach, and headaches.

Chitosan- is a protein that binds to fat in the digestive system, which keeps it from being absorbed and digested.

Alpha-lipoic acid (ALA)- an antioxidant that reduces fat storage.

Green tea- boosts metabolism and has great antioxidant levels. It is easier to get the recommended amount from supplements than from drinking the tea, but both sources are good for you. One study showed that taking 2-3 capsules of green tea extract or drinking 6-8 glasses of green tea a day will cause you to burn an additional 60-70 calories a day. Make sure if you drink tea that you don't buy high calorie sweetened brand or add lots of sugar or honey to your home brewed tea, as you'll be negated the calories the tea burns for you.

Yohimbine- an ingredient taken from an African tree. It causes fat cells to release stored fat for fuel during physical activity.

Foods

Spicy foods and seasonings rev up your body heat and metabolism. Try to use these ingredients in your meals for extra caloric kick:

cinnamon
jalapenos
hot sauce
black pepper
cayenne
chilli powder
hot peppers

Also, drinking cold water causes your body to do a little work; it has to raise the temperature of the water to body temperature levels, which has been shown to burn some calories (just like a furnace uses fuel to heat your house).

Exercise

We all pretty much know that cardio revs up you heart rate and metabolism. But many people don't realize that lifting weights may be just as effective, maybe even mroe effective, at boosting metabolism overall.

For every pound of lean muscle that you gain your body will burn an additional 50 calories a day. While this is great, you must be dedicated if you want to gain even one pound of muscle mass.

When doing weight training keep your periods of rest (the time between lifting intervals) to a minimum, preferably under 30 seconds (definitely under a minute). This will keep your heart rate up, increase muscle gain, burn more calories per workout, and save you time in the gym.

Remember to consult your doctor before beginning a supplement, starting a new exercise routine, or making radical changes to your diet.

Sources:

Muscle & Fitness Magazines' The Ultimate Supplement Handbook
Hugo Rivera, http://bodybuilding.about.com/b/2006/05/23/how-many-calories-does-a-pound-of-muscle-burn.htm, How Many Calories Does a Pound of Muscle Burn?