Here is a concise summary of the text:
**Title:** Boost Metabolism to Burn Calories While Resting
**Key Takeaways:**
1. **Speed up metabolism** to burn calories while resting
2. **7 Foods to boost metabolism**:
* Iodine, zinc, and iron-rich foods (e.g., seaweed, meat, shellfish, Brazil nuts)
* Coconut oil
* Spicy food (e.g., red jalapeno peppers)
* Apple cider vinegar
* Complex carbohydrates (e.g., whole wheat pasta, oatmeal)
* Protein (e.g., chicken breast)
* Fiber-rich foods (e.g., oat bran, berries, broccoli, beans, nuts)
3. **Lifestyle Changes**:
* Drink **cold water** (6-8 glasses/day) to boost metabolism by 10-30%
* Take **cold showers** (initially 5 minutes, increasing by 1 minute/week)
* Sleep **8 hours**/night to burn 300 calories and avoid slowing down metabolism
* Keep your **bedroom at 18°C** to burn more calories while sleeping
* Drink **black coffee** in the morning to increase calorie burning by 29%
* **Exercise regularly**, including strength training and high-intensity workouts, to build muscle and burn fat
* **Don't drastically reduce calorie intake**, as this can slow down metabolism; instead, focus on nutrient-dense foods.
Here are the extracted key facts, each with a number and in short sentences, excluding opinions:
**Metabolism and Body Function**
1. The thyroid gland produces hormones that control how well the body burns calories.
2. Foods rich in iodine, zinc, and iron support thyroid function and metabolism.
3. Examples of metabolism-supporting foods include seaweed, meat, shellfish, and Brazil nuts.
**Water and Metabolism**
4. Drinking cold water (especially below 21°C) speeds up metabolism by 10-30%.
5. Scientific research confirms that cold water forces the body to burn more calories to heat the liquid.
6. Drinking six to eight glasses of water a day can boost metabolism at rest, burning approximately 50 calories/day.
**Sleep and Metabolism**
7. 8 hours of sleep helps the body burn calories more efficiently.
8. Lack of sleep increases the body's need for energy, leading to increased hunger hormones.
9. A study found that sleeping only 6 hours a day for five weeks slowed resting metabolism by 8%.
**Environmental Temperature and Metabolism**
10. Sleeping in a colder room (set to 18°C) helps the body burn fuel to warm up, increasing calorie burn.
11. The colder the room, the more calories the body burns to maintain its temperature.
**Dietary Choices and Metabolism**
12. Black coffee can help speed up metabolism and burn fat, with a 29% increase in calorie burning in healthy individuals.
13. Replacing oil with coconut oil or similar alternatives can accelerate metabolism.
14. Adding 2 tablespoons of coconut oil to breakfast can reduce hunger and appetite.
15. Capsaicin in spicy foods (like red jalapeno peppers) helps speed up metabolism and reduces appetite.
16. Apple cider vinegar can reduce daily calorie intake by 200 calories by affecting appetite regulation.
17. Consuming complex carbohydrates (e.g., whole wheat pasta, oatmeal) provides energy and can prevent fat storage.
18. Eating protein requires more calories to digest, with approximately 99 calories spent digesting 200g of chicken breast.
19. Foods high in fiber (e.g., oat bran, berries, broccoli, beans, nuts) significantly speed up metabolism.
**Exercise and Metabolism**
20. Strength training with weights can help build muscles, which burn approximately 50 calories/day at rest.
21. High-intensity exercise (e.g., rock climbing, jumping, squats) burns fat even after the workout is over.
22. A 12-week intensive training study with young overweight men resulted in a 17% decrease in fat mass.
**General Health**
23. Consuming enough calories daily is essential; severely reducing calories slows down metabolism.
24. A balanced menu with fiber, complex carbohydrates, and protein supports overall metabolic health.