7 Day Miracle Plan, Pt 1 (5:39)
How many times have you started a diet on Monday only to throw in the towel by Tuesday? Too many diets can be frustrating and difficult to stick with. Try the 7-Day Plan to Boost Your Metabolism. It’ll help you melt stubborn fat and keep it off.
What Is Metabolism?
Metabolism is the process by which the body breaks down food to produce energy. When you’re young, muscle mass stores up energy, preventing weight gain. However, with age, we lost that muscle, which gives way to more body fat. By the time you hit 40, your metabolism starts to slow down 5% every decade, making weight loss particularly challenging.
The goods news is you can beat this metabolic slowdown. Follow Dr. Oz’s 7-Day Miracle Plan, and you’ll start burning calories faster than you thought possible.
Dr. Oz’s 7-Day Miracle Plan to Boost Your Metabolism
Day 1: Check Your Metabolism
To begin, you need to figure out your metabolic rate based on your age, height, weight and activity level. This data will help determine how may calories your body can consume before you actually start putting on weight. Then you’ll learn how to adjust that number so you can boost your metabolism and start losing pounds. Click here for a Metabolism Calculator.
Day 2: Cut 100 Calories a Day
When you diet aggressively and make drastic cuts in your daily calorie intake, your body panics, signaling starvation mode; this actually slows metabolism. The best way to diet effectively is to cut 100 calories from what you normally would eat.
Rev Up Metabolism With Ice Cream
Rev your metabolism by still enjoying that bowl of ice cream after dinner. If you normally indulge in half a cup, eliminate 3 tablespoons from that amount, which equals 100 calories. By consuming this dairy-based treat, you’ll also be getting some calcium, which stimulates fat cells to break down fat.
Click here to learn how you can burn 100 calories in no time.
Day 3: Add Protein
If you want a faster metabolism, think protein. Here’s why: Your body burns twice as many calories by digesting proteins than it does when digesting carbs. Add more protein to your diet with two fish-based meals per week. Packed with protein, fish, such as halibut or salmon, also contains omega-3 fatty acids, which increase fat-burning enzymes in the body. Click here to learn the other benefits of including fish on your dish.
Day 4: Eat Every 3 Hours
Here’s a surprising fact about metabolism: If you eat more often, you’ll speed it up. Make sure to eat regularly, which means three meals a day, plus two healthy snacks. And remember to eat within an hour of waking up to keep your body from going into hunger overdrive. To keep your metabolism humming, adhere to this schedule:
- 6-8 a.m.: Breakfast
- 10 a.m.: Snack
- 12-2 p.m.: Lunch
- 3-5 p.m.: Snack
- 5-7 p.m.: Dinner
- Don’t eat after 8 p.m.
Don’t skip your snacks. Research has shown that people who snack on 250 calories three times per day eat less at regular meals and have higher metabolic rates. Click here to learn about the best time of day to fight fat.
Try Dr. Oz’s Metabolism-Booster Snack:
- A small handful of pistachios. They’re loaded with protein and monounsaturated fatty acids to help burn fat.
- A few dried apricots for fiber and some sweetness.
Day 5: Drink 3 Iced Drinks a Day: Iced Coffee, Green Tea or Water
Coffee and green tea contain caffeine, a substance that naturally steps up metabolism. Add ice and you’ll boost it even more. Iced drinks force your body to work to warm up, which burns more energy.
Day 6: Take Zinc
Zinc reduces hunger by increasing your level of leptin, a key hormone that alerts the body when you’re full so you won’t keep eating when you’re no longer hungry. You can buy zinc in 15mg packets or simply get it from your multivitamin, which usually contains about 12mg of this essential mineral.
Day 7: Exercise in Short Bursts
When you exercise in short bursts, you wake up your muscles, causing them to immediately demand more calories and then burn them fast. A short dance or walking up a sudden hill are examples of such sudden bursts that can give your metabolism a boost.
Do-It-Anytime Metabolism-boosting Exercise:
Start by sitting in a chair. Stand up but don’t use your arms. Instead use your quads and your glutes to get up. Repeat a few times for a burst that’ll build muscle and burn fat.
Work your arms, legs, butt, back and core in only five minutes. Click here for Dr. Oz's Fit in Five workout series.
The 7-Day Miracle Plan is an excellent foundation which you can continue to build on. For even greater results, check out:
Dr. Oz’s 3 Breakthrough Metabolism Boosters for Under $20
1. White Bean Extract
White bean extract blocks starch and prevents carbs from being absorbed in the body. Studies show if you absorb fewer calories, you’ll lose fat and your metabolism will speed up. Take one tablet each day before a meal. Purchase vials of 120 tablets online for about $20.
2. L-Arginine Supplement
L-Arginine is an amino acid that helps build muscles and revs metabolism. Take one capsule daily. You can buy 100-capsule bottles for about $10 at drug stores.
3. Pickled Peppers
These inexpensive treats pack a double punch at boosting your metabolism. First, the acid in the vinegar helps prevent fat storage in the body. Second, peppers contain capsaicin, the compound that makes them hot and also helps your body burn more energy. Eat pickled peppers in the morning – try mixing them into scrambled eggs – and they’ll provide a metabolism surge to carry you through the day.