What is the Best Way to Boost Your Metabolism?
Having a fast metabolism means your body burns calories at a higher rate, making it easier to maintain or lose weight. While your metabolism can be somewhat determined by genetics, there are several things you can do to increase it.
Here Are 10 Ways to Boost Your Metabolism
1) Build Muscle:
Muscle is more metabolically active than fat, meaning it burns more calories at rest. The more muscle you have, the more calories you’ll burn even when you’re not exercising. Resistance training, such as weightlifting, is the best way to build muscle.
2) Drink Enough Water:
Drinking water can help you burn more calories. When you’re dehydrated, your metabolism slows down. Try to drink at least eight glasses of water a day.
3) Eat More Protein:
Protein requires more energy to digest than carbs or fat, meaning it burns more calories. Eating a high-protein diet can increase your metabolic rate and help you lose more weight. Protein is also needed to build muscle, and higher muscle mass leads to a higher metabolism as previously mentioned.
4) Eat Enough Calories:
Starving yourself can slow your metabolism down. Your body goes into “starvation mode,” conserving energy and burning fewer calories. Staying in a deficit that is more than 500kcal per day will make you produce reverse T3, which blocks the thyroid receptors from binding to real T3 (the active thyroid hormone). Make sure you’re eating enough calories to keep your metabolism running at a healthy rate.
5) Spice It Up:
Eating spicy foods, such as cayenne pepper or jalapeños, can temporarily increase your metabolism. Capsaicin, the compound that gives chili peppers their heat, can boost your metabolic rate by up to 8%.
6) Drink Coffee, or Green Tea:
Coffee and green tea contains caffeine, which can boost your metabolic rate by up to 11%. However, drinking too much caffeine can have negative effects, so limit your intake to no more than three cups a day.
7) Get Enough Sleep:
Lack of sleep can slow down your metabolism. Aim for at least seven hours a night, and try to stick to a regular sleep schedule.
8) Do Cardio:
Cardiovascular exercise, such as running or cycling, can boost your metabolism for several hours after your workout. Aim for at least 30 minutes of cardio a day.
9) Stand Up:
Sitting for extended periods of time can slow your metabolism down. Try to stand up and move around for a few minutes every hour.
10) Get Some Sun:
Vitamin D deficiency can slow your metabolism down. Getting enough sun exposure, or taking a vitamin D supplement, can help boost your metabolism. In conclusion, while you can’t change your genetics, you can increase your metabolism through diet, exercise and lifestyle changes. Try out these tips to help boost your metabolism and maintain a healthy weight.
References:
https://pubmed.ncbi.nlm.nih.gov/23858091/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
https://pubmed.ncbi.nlm.nih.gov/7369170/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/
Like what you read? Here are some more articles to help on your weight loss journey:
Intermittent Fasting Guide: https://immortal-training.com/intermittent-fasting-24-hour-guide/
Five Main Causes of Belly Fat in Women: https://immortal-training.com/5-main-causes-of-belly-fat-in-women/
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