Tips To Increase Metabolism
Whether you’re struggling to get in shape or build muscle mass, increasing your metabolism is a must. But how?
There are many things that can cause your metabolism to slow down. From age to a sedentary lifestyle and genetics, there are many excuses to accept that belly fat is now part of who you are. You shouldn’t give up, though. You might get older and might have inherited your mom’s slow metabolism genes, but the ten tricks below are proved to speed it up.
1. Eat Protein-Packed Meals
It may sound counterintuitive, but eating certain foods can actually help speed up your metabolism. The key is proteins. Indeed, proteins can rise the thermic effect of food – aka the number of calories required to process, digest, and absorb the nutrients in your meal.
Because proteins have the highest thermic effect, they can increase your metabolism rate with up to 30 percent.
Furthermore, eating protein can prevent the loss of muscle mass due to dieting, and it can make you feel fuller. According to scientists, people who eat meals rich in protein, consume 400 fewer calories on average than those who eat foods rich in fats or carbs.
2. Eat At Regular Times
Another nice trick to speed up your metabolism is to eat balanced and regularly. Following a schedule can help your body maintain its metabolic balance.
By eating regularly, your body will get used to the schedule and won’t be tempted to store fat as a measure to prevent starvation.
On the contrary, if you don’t eat regularly and go for long periods without eating, your body will burn calories more slowly and store more fat, so it can keep you alive for longer. Ideally, you should have small meals and snacks every three to four hours as opposed to eating only a big breakfast and copious dinner.
Even if the calories intake is the same, the body will process them differently and will slow down the metabolism in the latter instance.
3. Throw Strength Training Into Your Routine
Even if your slow metabolism is due to genetics, you can still speed it up by learning how to burn calories more efficiently, especially when you put on your cross training shoes and hit the gym.
Strength training is your weapon against a slow metabolism. You don’t have to do it too often. Just once or twice a week suffices, reversing the inevitable metabolism slow-down.
If you’re not sure what kind of strength training works best for you, speak to a personal trainer and have them draw up a workout plan that fits with your lifestyle.
4. Drink More Cold Water
Drinking water comes with a wealth of benefits when you’re trying to lose weight and stay as healthy as possible.
To begin with, water has zero calories. Replacing your sugary drinks with it means cutting out a good portion of calories you don’t need. Then, some studies have shown that drinking cold water can temporarily increase your metabolism.
Indeed, drinking only 17 ounces of water can increase your metabolism with up to 30 percent for about an hour.
The secret to drinking cold water is that your body will have to use more calories to heat it up. Thus, it will use more energy, helping you lose weight.
Besides, drinking water half an hour before you eat can also help you eat less, another thing that can help you in your weight loss enterprise. Be sure to also always carry water when you run, exercise, or go for a walk.
5. Have Some Green Tea
While water has zero calories, it’s also tasteless. If you crave for something more, get used to drinking unsweetened green tea.
Not only this drink is a good alternative to water – but it also has zero calories – green tea might also play a role in fat metabolism. While studies are still inconclusive, drinking a cup or two of green tea a day is still a great idea, mainly thanks to its antioxidant properties.
6. Get Your Omega-3’s
Eating lots of fish rich in omega-3 fatty acids can also help ramp up your metabolism. These fatty acids can also reduce inflammation and balance your blood sugar levels.
Omega-3 can help reduce resistance to leptin, a hormone linked to the metabolism of fats. If you don’t like fish, you can consume walnuts, eggs enriched with omega-3, or try flaxseed oil.
Supplements are also a great alternative, and there are dozens of reliable brands that propose natural omega-3 extracts with no fishy smell or taste.
7. Stand Up More
You probably know already that sitting too much is bad for your health. Not only long periods of sitting slow down your metabolism and cause weight gain, but sitting too much can also cause inflammation in your joints.
While sedentary jobs are a staple of modern times, standing instead of sitting can truly make a difference.
Simply standing up can help you burn 174 calories more than you would while sitting in an office chair. Standing desks truly are a thing, or you could stand up for short intervals every hour or so to reduce the time you spend sitting down. Since there are also many benefits of walking, you should consider finding at least 30 minuter for a walk every day.
8. Reduce Stress
Stress is your major enemy in more than one way. When it comes to dieting and losing weight, stress can jeopardize your efforts by producing cortisol.
This hormone regulates the appetite, so the more there is in your blood, the hungrier you’ll feel. According to research, most people who suffer from eating disorders, including obsessive-compulsive eating, have abnormal cortisol levels.
Besides unhealthy eating patterns, stress is also related to a lack of sleep, which can further influence your metabolism.
9. HIIT Might Be Your New Best Friend
High-intensity interval training like Tabata training can also contribute to speeding up your metabolism. A study conducted on overweight men demonstrated that 12 weeks of HIIT has helped reduce fat mass by 4.4 pounds, while the unhealthy belly fat was reduced by 17 percent. Obviously, HIIT has similar effects on women.
10. Trim The Trans Fats
Oh, delicious frozen pizza, crackers, cookies, cakes, and frozen pies. We’ll miss you dearly, but steering clear from these foods is a must if you want to increase your metabolism.
All these foods contain trans fats, a type of altered fats that bind to your fat and liver cell and slow down the metabolism. They can also lead to insulin resistance and inflammation, causing weight gain and intestinal problems.
While the FDA banned their use, products containing them are still available. So, if you want to speed up your metabolism, make sure to check the label, stay away from these enemies and eat more anti-inflammatory food.