Simple Metabolism Boosting Secrets.
Your metabolism is the
rate at which your body burns calories. The faster you burn calories, the more
weight you lose, so if you're trying to shed a few pounds, it makes sense to do
whatever you can to increase your metabolic rate.
You consume about 60% of
the calories you need each day just by being alive. That is your basal (or
resting) metabolism. About 30% of calories are counted on how much you move
(your activity metabolism). The remaining 10% is used in the process of digesting
food (your thermic metabolism).
By making a few simple
changes you can boost all three types of metabolism and get lean faster.
Simple Metabolism Boosting Secrets.
Read also
1. Eat little and often
Eating small and regular meals throughout the day keeps your metabolism high. If you eat the same amount of food in five or six mini-meals and snacks as you would in just one or two large meals, you'll burn fewer calories. Because your metabolism slows down during meals. Never skip meals to save calories. Having a low-calorie snack will go a long way and will also stop you from reaching for the nearest chocolate bar at the end of the day.
2. Eat breakfast
Your metabolism slows down overnight. When you haven't eaten for more than eight hours, you need food to get your metabolism going again. So have breakfast as soon as possible after waking up. If you are not going to eat breakfast, take something healthy with you when you leave the house and eat it as soon as possible. Boosting your metabolism with a mid-morning cookie or cake isn't good for your weight loss plan.
3. Eat enough
If you eat too few calories, your metabolic rate will automatically slow down. This is a self-defense mechanism, which tells your body that you are starving. The safest bet is to eat 250 calories less than needed at a sedentary level and exercise 250 - 500 calories per day to lose one to two pounds per week.
4. Eat lean protein
It takes more energy for the body to digest protein than carbohydrates or fat. Studies have shown that people who eat a high-protein diet burn twice as many calories in the hours after their meal as people who eat a high-carbohydrate diet. The safety of a high-protein diet can be disputed, but it makes sense to include some lean protein as part of every meal.
5. Eat fiber
Foods rich in fiber also boost your thermic metabolism. High-fiber foods like beans, fruits, vegetables, and whole grains take longer to digest and help burn more calories.
6. Spice up your food
Spicy foods (especially chili) increase metabolism by 25 percent for several hours after eating. So eat hot and spicy food a little more regularly and see if it helps you. If you decide to go Mexican, just go easy on the refried beans and guacamole!
7. Drink coffee
Caffeine increases your heart rate, and the faster your heart rate, the more calories you burn. Not good if you have heart problems or trouble sleeping!
8. Drink green tea
The phytochemicals in green tea slightly increase metabolism, making your brain and nervous system run faster. Although there have not been large and conclusive studies on this to date, drinking green tea instead of milky coffee or other calorie-dense beverages will definitely help you lose weight!
9. Be proactive
Aerobic exercise for more than thirty minutes not only burns calories but also keeps your metabolism high for hours afterward. The best time to exercise is in the morning as it will help jumpstart your metabolism for the day. If you can do 30 to 60 minutes of aerobic exercise every day, your metabolism will increase. Interval training will help even more.
10. Turn it off
If you want to do some light exercise, try going for a walk after lunch or dinner. It boosts your metabolism after eating it. No strenuous exercise on a full stomach.
11. Build those muscles
Muscle burns calories even when you are resting. For every pound of muscle you add, you burn about 50 extra calories a day without more exercise. So it's a good idea to incorporate some resistance or weight training into your exercise regimen. Twenty minutes three times a week is enough to make a big difference in your metabolic rate as well as your body shape.
12. Go hot or cold
Any extreme temperature you experience will cause your metabolism to increase by up to 20 percent as the body tries to cool you down or raise your temperature. Make sure it's safe for you to go to the sauna or on an arctic expedition. You can keep your home a few degrees cooler than comfortable in the winter and limit air conditioning to the hottest summer days. In the winter it will help you get up and moving and in the summer it will encourage you to get in the pool to cool off!
13. Drink ice water
Another trick is to drink a glass of ice water a few times a day. By bringing water up to body temperature, you can increase your metabolism. Drinking water is, of course, essential (along with your metabolism) to keep your bodily functions running smoothly.
14. See Alcohol
On top of the empty calories alcohol contains, it also has a dehydrating effect, which lowers your thermic metabolism. Alcohol also inhibits the process of metabolizing fat, which can lower your basal metabolic rate. And you're unlikely to want to exercise after drinking that much so your activity metabolism will also be affected. Bad news everywhere!
15. Do yoga
The chemical processes involved in your metabolism are controlled by the endocrine system, specifically the thyroid. Yoga has many asanas that have a powerful twisting and compressing effect on the endocrine organs, strengthening and stimulating them, and can help regulate and boost your metabolism.
If you increase your metabolism with these tips, your overall health will improve as well as your ability to burn calories. Not only will you lose weight faster, but you'll have more energy, more strength, and be able to accomplish everything you need to do in a day with ease.
Eating small and regular meals throughout the day keeps your metabolism high. If you eat the same amount of food in five or six mini-meals and snacks as you would in just one or two large meals, you'll burn fewer calories. Because your metabolism slows down during meals. Never skip meals to save calories. Having a low-calorie snack will go a long way and will also stop you from reaching for the nearest chocolate bar at the end of the day.
2. Eat breakfast
Your metabolism slows down overnight. When you haven't eaten for more than eight hours, you need food to get your metabolism going again. So have breakfast as soon as possible after waking up. If you are not going to eat breakfast, take something healthy with you when you leave the house and eat it as soon as possible. Boosting your metabolism with a mid-morning cookie or cake isn't good for your weight loss plan.
3. Eat enough
If you eat too few calories, your metabolic rate will automatically slow down. This is a self-defense mechanism, which tells your body that you are starving. The safest bet is to eat 250 calories less than needed at a sedentary level and exercise 250 - 500 calories per day to lose one to two pounds per week.
4. Eat lean protein
It takes more energy for the body to digest protein than carbohydrates or fat. Studies have shown that people who eat a high-protein diet burn twice as many calories in the hours after their meal as people who eat a high-carbohydrate diet. The safety of a high-protein diet can be disputed, but it makes sense to include some lean protein as part of every meal.
5. Eat fiber
Foods rich in fiber also boost your thermic metabolism. High-fiber foods like beans, fruits, vegetables, and whole grains take longer to digest and help burn more calories.
6. Spice up your food
Spicy foods (especially chili) increase metabolism by 25 percent for several hours after eating. So eat hot and spicy food a little more regularly and see if it helps you. If you decide to go Mexican, just go easy on the refried beans and guacamole!
7. Drink coffee
Caffeine increases your heart rate, and the faster your heart rate, the more calories you burn. Not good if you have heart problems or trouble sleeping!
8. Drink green tea
The phytochemicals in green tea slightly increase metabolism, making your brain and nervous system run faster. Although there have not been large and conclusive studies on this to date, drinking green tea instead of milky coffee or other calorie-dense beverages will definitely help you lose weight!
9. Be proactive
Aerobic exercise for more than thirty minutes not only burns calories but also keeps your metabolism high for hours afterward. The best time to exercise is in the morning as it will help jumpstart your metabolism for the day. If you can do 30 to 60 minutes of aerobic exercise every day, your metabolism will increase. Interval training will help even more.
10. Turn it off
If you want to do some light exercise, try going for a walk after lunch or dinner. It boosts your metabolism after eating it. No strenuous exercise on a full stomach.
11. Build those muscles
Muscle burns calories even when you are resting. For every pound of muscle you add, you burn about 50 extra calories a day without more exercise. So it's a good idea to incorporate some resistance or weight training into your exercise regimen. Twenty minutes three times a week is enough to make a big difference in your metabolic rate as well as your body shape.
12. Go hot or cold
Any extreme temperature you experience will cause your metabolism to increase by up to 20 percent as the body tries to cool you down or raise your temperature. Make sure it's safe for you to go to the sauna or on an arctic expedition. You can keep your home a few degrees cooler than comfortable in the winter and limit air conditioning to the hottest summer days. In the winter it will help you get up and moving and in the summer it will encourage you to get in the pool to cool off!
13. Drink ice water
Another trick is to drink a glass of ice water a few times a day. By bringing water up to body temperature, you can increase your metabolism. Drinking water is, of course, essential (along with your metabolism) to keep your bodily functions running smoothly.
14. See Alcohol
On top of the empty calories alcohol contains, it also has a dehydrating effect, which lowers your thermic metabolism. Alcohol also inhibits the process of metabolizing fat, which can lower your basal metabolic rate. And you're unlikely to want to exercise after drinking that much so your activity metabolism will also be affected. Bad news everywhere!
15. Do yoga
The chemical processes involved in your metabolism are controlled by the endocrine system, specifically the thyroid. Yoga has many asanas that have a powerful twisting and compressing effect on the endocrine organs, strengthening and stimulating them, and can help regulate and boost your metabolism.
If you increase your metabolism with these tips, your overall health will improve as well as your ability to burn calories. Not only will you lose weight faster, but you'll have more energy, more strength, and be able to accomplish everything you need to do in a day with ease.
Read also
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