Boost Your MetabolismMetabolism boosters may help you burn fat, lose weight, have more energy, and just plain feel better.
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When you are feeling depreciated, angry or drain, it is a sign that other people are not open to your energy.
—Sanaya Roman |
10 Simple Tips to Speed Up Metabolic Rate
Metabolism is usually blamed when excess weight is gained. Many people are concerned that their metabolic rate is slow. However, metabolism isn't set at a fixed rate. You can boost your metabolism significantly by adjusting what you do, such as your activity and diet. This Simple10s article will help you understand how.
10 Build Muscle Mass
Do strength-training exercises a couple of times a week to burn fat and boost metabolism. Weight lifting and resistance exercises (push-ups, squats) at the gym are great, but you can also add muscle-building activities into your daily routine. Try hefting 5-pound bags of flour in the kitchen. Do curls with a couple of 16 oz. cans (1 pound). Lean onto the edge of a counter and do push ups. In the garden, move those bags of compost by hand, carry stones and bricks for paving and lift them high for exercise. Get a push lawnmower instead of an electric. Follow these next two practices for added benefit. Lift first, do cardio second
Cycling and running are great cardio workouts. At the gym, pump iron first and then go right into the cardio exercises (bike, treadmill) for the greatest benefit. At home, go right from the gardening work to cycling or running. Green exercise gets you out there in nature. Include Intensity Intervals When you bike, run, swim, or even walk, amp up the intensity for 30-second intervals, then go back to normal pace. Pushing the intensity forces muscles to work harder. You can pack much more into the workout for the same amount of time it takes to plod along. 9 Practice Effective Eating Patterns
Don’t skip breakfast, even a small meal will quick-start the metabolism. Eat high protein and carb snacks after exercise or a workout. Eat frequent small meals throughout the day (nibbling vs. gorging) to keep blood sugar levels steady. Try about six small meals, about 300 calories each. 8 Eat Spicy Hot Foods
Capsaicin, the compound in hot chili peppers, heats up your body as well as your food. It boosts the body’s production of fat-burning hormones and boosts metabolism. Add it to foods everyday—raw, cooked, dried, powdered or as a hot sauce. 7 Eat High-Thermogenic Foods
Some foods have a high thermogenic effect. This means that your body actually burns calories during digestion. Choose protein foods, such as lean meats, that take longer to burn than carbs or fat. Also, whole foods burn more calories during digestion than processed foods. And other foods such as lentils, tuna, or grapefruit can help speed up your metabolism. Choose organic foods over non-organic foods which can interfere with thyroid process and block-up your metabolism. 6 Seek Out Omega 3’s, Avoid Trans Fat
Omega 3’s Ramp up the metabolism by eating fish rich in omega-3 fatty acids (salmon, herring, and tuna). Omega-3s balance blood sugar, reduce inflammation, and aid in regulating metabolism. Don’t like fish? Try flaxseed oil, walnuts, or eggs fortified with omega-3s. Trans Fats No doubt about it—they are bad for you. Trans fat binds to your body’s fat and liver cells and that slows your metabolism. Eating foods with trans fat slows down the rate your body burns fat and this causes weight gain. It can also lead to insulin resistance and increase inflammation, both of which slow-up metabolism. 5 Drink A LOT of water
Keeping well hydrated will keep your metabolism primed even when you are at rest. Drink eight to 12 glasses of water a day. Water helps to speed up digestion, burn calories, and flush out toxins. 4 Drink Green Tea, Supplement with Coffee
Both green tea and coffee contain caffeine, but green tea is loaded with antioxidants (spelled good-for-you). Green tea also has another active ingredient, catechin, that may temporarily speed up metabolism after drinking. Catechins improve fat oxidation and have a thermogenetic effect. Drink about five cups of green tea each day. You can drink green tea either hot or iced. Coffee is much higher in caffeine than green tea. This caffeine is absorbed into the blood stream very quickly. It speeds up the heart rate and gives a pleasant temporary boost to the metabolism. 3 Do Yoga
Yoga doesn’t give you an intense workout like weightlifting, but it sets you up to burn fat. Doing yoga will cause a drop in the level of the stress hormone cortisol. This is good because cortisol can inhibit fat burning. Take a yoga class to get started. 2 Sleep Well, and Deeply
Sleep! You know you crave it. There is a tremendous difference in your work and life when you are well rested. There seems to be a link between amount of sleep and metabolism. Fatigue and lack of adequate sleep time can slow down metabolism. 1 Laugh—A Lot
It’s true, laughter is the best medicine! Even a short 10-minute session of laughter can burn energy! So indulge in those silly TV shows, go watch a stand-up comic, have a joke-telling session with friends. Best of all, just keep smiling for health and well-being. |
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Build these metabolism boosters into your daily activities and routines. Burn calories at a higher rate. Lose that excess fat. Find ways to build lean body mass, which is the best fat-burner of all. Read the 10 Best Motivational Quotes to Lose Weight and choose a quote to get you keep you motivated.
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