#weightloss - Ignite your body's fat-burning furnace! 10 eating habits that boost metabolism.

You probably don't need scientists to tell you that your metabolism slows with age. This is due to hormonal changes, muscle loss and stress. But midlife weight gain isn't inevitable: check here some eating mistakes and strategies to ignite body's fat-burning!

1. You don't eat enough: you need to cut calories to lose weight, but it's important not to overdo it. When you eat less than you need for basic biological function (about 1,200 calories for most women), your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy.  By eating a meal every 3 to 4 hours, you'll stay satisfied and keep from overeating later in the day.

2. You avoid caffeine: caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8%—about 98 to 174 calories a day. Researchers believe the antioxidant catechins in coffee or tea provide the boost. 

3. Your carbs are white: boost your fiber intake by switching to whole wheat bread, pasta, and eating more fruits and vegetables. Research shows that some fiber can rev your fat burn by as much as 30%!

4. Your water is room temperature: drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature. 

5. Your food is covered with pesticides: always choose organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, and pears; non-organic versions tend to have the highest levels of pesticides.  Toxins interfere with the energy-burning process and can trigger weight gain.

6. Your meal lacks protein: make sure protein is a component in every meal, to maintain lean muscle. It can be added as lean meat, nuts or low-fat yogurt. Proteins can up postmeal calorie burn by as much as 35%!

7. Your diet needs iron: iron-rich foods are essential for carrying the oxygen your muscles need to burn fat. Until menopause, women lose iron each month through menstruation. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources or iron.

8. You are missing the crucial vitamin: vitamin D is essential for preserving metabolism-revving muscle tissue. The main source of this vitamin is the ultraviolet radiation without sunscreen for 15-30 minutes daily. Other good sources are salmon, tuna, shrimp, tofu, fortified milk and cereal, and eggs.

9. You've had one drink too many: skip the second cocktail. When you have an alcoholic drink, you burn less fat, and more slowly than usual, because the alcohol is used as fuel instead. 

10. You are not getting enough dairy: there's some evidence that calcium deficiency, which is common in many women, may slow metabolism. Research also shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods