A study published in the American Journal of Clinical Nutrition demonstrates a significant increase in metabolism from regular green tea consumption. Study participants experienced, on average, a 4 percent increase in metabolism after consuming green tea extract. Green tea leaves are not fermented and contain more catechins than other teas. These important polyphenols, coupled with the natural caffeine present in green tea, is likely the reason that regular green tea consumption can boost metabolism, increase fat burning and promote weight loss.
For the best results, drink green tea as a metabolism-boosting supplement to your comprehensive weight loss plan that should also include increased activity and a healthy diet. You can also take green tea extract in powder or capsule form in place of drinking green tea. This option is more convenient if you don't have time to prepare tea throughout the day.
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Place approximately 1 teaspoon of green tea in a tea pot or in a tea ball placed in a 6 to 8 oz. ceramic mug. Using high quality loose leaf green tea, rather than tea bags, will ensure that you receive the highest levels of polyphenols and metabolism boosting effects.
Heat water in a tea kettle or cooking pot until just before boiling. Boiling water can cook the green tea leaves, which will produce a bitter tea and reduce health benefits.
Allow the water to cool for approximately 60 seconds, then pour into the teapot or ceramic mug.
Steep the green tea leaves for 2 to 4 minutes. Longer steeping times can lower green tea's metabolism boosting properties.
Drink 3 to 5 cups of green tea at regular intervals throughout the day. Make sure that your first cup is soon after waking in order to give your metabolism an immediate morning boost. Participants in the most recent study showing green tea's metabolism boosting effects consumed the tea with their meals.
If the above green tea preparation is too time-intensive, you can also add powdered green tea extract to bottled tea or take green tea extract capsules.
Increase your metabolism further by adding 30 to 60 minutes of physical activity to your daily schedule. Physical activity, coupled with regular green tea consumption will help you maintain increased metabolism throughout the day.
Eat small meals throughout the day. Eating 5 to 7 small meals throughout the day raises your metabolism longer when compared to the traditional 3-meals-per-day model. Smaller meals based on a well-balanced, low fat diet consisting of whole grains, fruits, vegetables and healthy, lean proteins will work with the green tea to boost your metabolism and increase weight loss.
High quality loose leaf tea leaves can be steeped more than once to produce 2 to 3 additional cups of tea. Tea bags should only be used once. If you use tea bags, increase steeping time to 4 to 5 minutes. Moisture, sunlight and oxygen negatively effect tea leaves. Store your green tea in a canister or tea caddy to retain flavor and nutrition. Good sleep is also necessary for weight loss. Therefore do not consume green tea, which has caffeine, after 4 p.m.
Regular green tea consumption is linked to reduced risk for cancer, heart disease, stroke and weak bones as well as other chronic conditions and illnesses. Green tea may also help lower LDL cholesterol.