Don’t
diet.
The
Women's Health Diet isn't about eating less, it's about eating more
nutrient-dense food, to crowd out the empty calories and keep you full all day.
That's important, because restricting food will kill your metabolism. It sends
a signal to your body that says, "I'm starving here" And your body
responds by slowing your metabolic rate to hold on to existing energy stores.
Go to Bed Earlier
A study in Finland looked at sets of identical twins and
discovered that in each set of siblings, the twin who slept less and was under
more stress had more visceral fat.
Eat More Protein
Your body needs protein to maintain lean muscle. In a 2006
article in the American Journal of Clinical Nutrition, researchers argued that
the current recommended daily intake for protein, 0.36 grams per pound of body
weight, is woefully inadequate for anyone doing resistance training and
recommend that women get between 0.54 and 1 gram per pound of body weight.
Drink Cold Water
German researchers found that drinking 6 cups of cold water
a day (that's 48 ounces) can raise resting metabolism by about 50 calories
daily, enough to shed 5 pounds in a year, with essentially zero additional
effort. The increase may come from the work it takes to heat the water to body
temperature.
Eat the Heat
It turns out that capsaicin, the compound that gives chilli
peppers their heat, can also fire up your metabolism. Eating about 1 tablespoon
of chopped peppers (red or green) boosts your sympathetic nervous system
(responsible for your fight-or-flight response), according to a study published
in the Journal of Nutritional Science and Vitamin logy. The result: a temporary
metabolism spike of about 23 percent. Stock up on chilli peppers to add to
salsas, and keep a jar of red-pepper flakes on hand for topping pizzas, pastas,
and stir-fries.
