Herbs and supplements

Get up with green tea

Although green tea may have less metabolism-fueling caffeine than a regular cup of joe, it may pack more metabolism-boosting nutrients. Recent research shows that green tea's catechin-polyphenol called epigallocatechin gallate (EGCG) works with caffeine to supercharge your metabolism — a magical effect that lasts longer than if you have caffeine alone. Brewed green teas have varying levels of caffeine and polyphenols, so if you're serious about weight loss, Lieberman recommends taking a standardized extract that contains 50 mg of caffeine and 90 mg of EGCG per dose three times a day before meals.

Trim the fat with conjugated linoleic acid (CLA)

One small study on humans found that dieters taking CLA, a naturally occurring compound found in meat and dairy products, lost more body fat than those taking a placebo, though both groups shed the same number of pounds. It's not pounds per se that CLA targets — but fat (which actually weighs less than muscle). By interfering with lipoprotein lipase, a substance that encourages your body to store fat, CLA can even help burn flab — get this — while you sleep. “CLA reduces overall body fat, but in particular it works well for the belly and legs,” Lieberman says. Few, if any, other supplements target those soft spots. Take 3 to 3.4 grams of CLA daily in divided doses with meals, says Lieberman.

Fight fat with fish oil

Studies show that fatty fish and fish oil may help melt away pounds in overweight individuals, especially when combined with exercise. The omega-3 fatty acids in fish power up insulin sensitivity, which prevents the loss of muscle mass. “Fish oil has the opposite effect of trans fats,” says Hyman. “It turns on metabolism and decreases inflammation.” Hyman recommends taking 1 to 2 grams of fish oil a day.

Blunt blood sugar with Glucosol

A proprietary herbal extract of the plant Lagerstroemia speciosa, Glucosol works by blocking the sugar rise associated with eating high-GI foods and thus prevents body-fat storage. “If you're out traveling and between a rock and a hard place when it comes to menu choices, you can use carb blockers,” says Lieberman. “That way, you won't gain while you're on holiday.” Glucosol often comes combined with other blood-sugar-curbing nutrients, such as chromium.

Lifestyle

Weight train

Yo-yo dieters often lose muscle and gain back fat. Although you burn more calories and stored body fat while doing aerobic exercise, weight training to build muscle is key to maintaining your figure. Aerobic exercise does boost metabolism, an effect that lasts hours afterward, but muscle burns more calories than fat, even when you're lazing on the couch. A well-rounded fitness routine should include aerobic exercise — at least 30 minutes three times a week, according to Lieberman — plus plenty of strength training.

Snooze to lose

Scientists have discovered that sleep deprivation increases ghrelin, the hunger hormone, and decreases leptin, the hormone that makes you feel full. The end result: You can't stop your cravings for high-calorie, high-carbohydrate foods. Plus, sleep helps lower levels of cortisol — the stress hormone that leads to “beer gut” syndrome. Get at least eight hours of z's each night to keep your body humming along.

Find more ways to boost metabolism and lose weight online at deliciouslivingmag.com/weightloss.