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Not only can the magical stuff fight cancer, but it can give your metabolism a boost, too. In a recent study by the Journal of Clinical Nutrition, participants who took green-tea extract three times each day saw a 4% rise in their metabolisms. What does that 4% mean to you? An extra 60 calories a day, that's what. Do you know what that means long-term? 6 pounds! Just by taking a little pill. And if you're of the scientific variety, it's believed to up your levels of norepinephrine. And you thought miracles didn't happen: A recent study has shown that if you drink 17 ounces of cold water, within 10 minutes your metabolism shoots up 30-40% for the next half hour or so. That means you could burn an extra 17,400 calories a year just by consuming an extra 1.5 liters (0.4 US gal) a day or so. That's five pounds! In addition to upping your metabolism, water fills you up, keeping you from eating more. Before you go about snacking, grab a glass. And, of course, always have a bottle with you at the gym. A study published in the Journal on Obesity Research found that women who ate only low-fat dairy products -- like nonfat yogurt, for example -- at least three times a day lost 70% more fat than their female counterparts who just ate low amounts of dairy. In short, dairy doers have less fat on their bodies, not the other way around. In fact, calcium tells your body to amp up the fat burning. Unfortunately, calcium-fortified goods don't fall under the same umbrella -- to feel the calcium power, you have to go for the dairy products in the raw. Try to get at least 1,200 mg a day. With your diet, at least. Turns out those who eat fish on the regular have lower leptin levels -- this blessing keeps up the metabolism, preventing obesity. Try to get a serving of fish every other day; salmon, tuna, and mackerel, your fattier fish, are best. Replace foods that expand your waistline with healthy foods, like fish. Fish is a food that is full of satisfying flavor, low in calories, and stocked with heart-healthy omega-3 fatty acids. Omega-3 acids are essential fats that your body can't make. They help keep the blood from clotting too easily and add to a better cholesterol ratio. Low-carb, high-fiber foods take more time to digest than other foods, leaving you feeling fuller longer and less likely to snack needlessly. Spinach, broccoli, asparagus, and cauliflower are all healthy, high-fiber foods. Beyond the fiber content, crunching and chewing a whole piece of fruit stimulates your senses and takes longer to eat. So psychologically, it may also be more satisfying than beverages or soft foods. Chewing also promotes saliva and the production of stomach juices that help fill the stomach. Not in an extreme, Atkins sort of way, but having a little protein at every meal fires up your metabolism. Your digestive system uses more energy to break it down, so you burn more calories. However, keep protein levels to between 20 and 35 percent of your diet; eating too much of it can cause kidney strain and may cause your body to store too much fat. Not all protein is created equal. Be sure to look for protein sources that are nutrient-rich and lower in fat and calories, such as lean meats, beans, soy, and low-fat dairy.
Stock up on green tea. Drink lots of water. Do more (low-fat) dairy. Get fishy. Fill up on fiber. Pump up the protein.