Consumption of specific whole foods gives the body a calorie-burning boost while speeding up the metabolism.  According to editors at, research shows that the “act of chewing” foods like fruit, vegetables, whole grains and lean proteins may increase calorie burn by up to 30 percent.

When attempting to lose weight, always eat the recommended amount of calories for your body type and activity level.  Denying or restricting yourself of too many calories will cause the body to go into starvation mode, slowing your metabolism.  When metabolism slows, weight gain is inevitable.

How can you speed up your metabolism?  In addition to regular exercise, try eating small, nutrient-dense meals every 3-5 hours.  This schedule will speed up your metabolism, curb your appetite, keep you from overeating and keep the digestive tract actively burning calories.  

However, this is not a free ticket to eat whatever you wish in small portions.  The key to healthy weight loss is eating fresh, low-calorie, high-fiber, nutrient-dense meals throughout the day.  Monitor your calorie intake, and add a few servings of the following foods to your daily nutrition plan.  These tips will help boost your metabolism and promote healthy weight loss while keeping you energized and ready to conquer your weight loss goals.

Grapefruit and Lemons: burn calories by breaking down fiber and decreasing insulin levels.

Pears and Apples: high fiber keeps you feeling full longer and takes more time to digest. This does wonders for metabolism.

Oatmeal and Brown Rice: keep insulin levels low and are packed with nutrients and complex carbohydrates that speed up the metabolism by stabilizing insulin levels.

Herbs and Spices (such as garlic, black pepper, cinnamon and cayenne pepper): linked to improvement of insulin sensitivity and help keep metabolism high.

Broccoli: high in vitamins C, K and A. It also provides plenty of folate and dietary fiber, which activate the digestive track. 


Stand Up for a Smaller Waist 

Simply sitting less can have amazing results for your health and waistline, according to a study conducted by a research team from the University of Queensland. The study, which was published in the European Heart Journal, shows that replacing sitting with standing helps lower blood sugar and blood fat levels. The study also suggests that walking for two hours a day could trim your waistline by three inches and strengthen your heart. 

It can be difficult to remember to take a break from sitting when you’re at work. Try using a timer to remind yourself to take breaks.

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