Some people have a faster metabolism than others. It depends on age, weight, gender and genetics. But the good news is that there are ways to boost the metabolism. Here are 25 of them:
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1. Muscle training.
Strength training will help you build and maintain muscles which will raise your average daily metabolic rate. A pound of muscles uses about 6 calories a day just to sustain itself. But when you do exercise avoid these Weight Lifting Mistakes That Can Ruin Your Routine.
2. Intense aerobic exercise.
High-intensity exercise raises your metabolism in the hours after the workout. So push yourself harder!
3. Stay hydrated.
If you don’t drink enough water, your metabolism will slow down. Aim for 8 glasses of water a day. Read more about how to lose 10 pounds in 10 days by drinking water.
4. Snack regularly.
Having a small meal every couple of hours will speed up your metabolism and you will burn more calories throughout the day.
5. Eat spicy foods.
A tablespoon of chili pepper (red or green) added to your food can also raise your metabolism.
6. Eat more protein.
Our body uses more energy to digest protein than it does to digest carbohydrates or fat. So add more chicken, eggs, nuts and beans to your diet to burn more calories.
7. Have a cup of coffee.
One of the benefits of coffee is that it gives your body a short-term rise in metabolic rate. Be careful with the energy drinks that contain caffeine though. They cause problems like high blood pressure, anxiety, and sleep issues.
8. Or a cup of green tea.
Green tea is not only rich in antioxidants, but will also help rev up your metabolism for a short period of time. Consider drinking green tea before a work out, some studies have shown that 2-4 cups of tea will make the body burn 17% more calories during exercise.
9. Don’t skip breakfast.
Having a nutrient-rich breakfast will start up your metabolism and will keep it going. So get started in the a.m. with this list of healthy breakfasts for manic mornings.
10. Eat iron-rich foods.
Not getting enough iron can slow down your metabolism, so aim for 3-4 serving of iron-rich food a day. Dark green leafy vegetables, red meat, seafood, poultry, beans and fortified cereals are a good source of iron.
11. Get more omega-3 fatty acids.
Add more salmon, tuna and herring to your diet. They are rich in omega-3’s which help lower the blood sugar and boost the metabolism, so you will burn fat faster. If you don’t like fish that much you can try taking omega-3 fatty acid supplements instead.
12. Trim the trans fats.
Trans fats are not just bad for you in general (leading to heart disease and stroke), but they also significantly slow down your metabolism, keeping you from burning calories. Some potential sources of trans fats to watch out for are: fries, pies, margarine, frostings, waffles, microwave popcorn and basically anything fried or battered.
13. Eat organic food.
Switch to organic beef, eggs and dairy.
14. Use extra virgin olive oil.
Our bodies need healthy oils to lose weight, and extra virgin olive oil is the best choice. It will not only help your body to burn calories, but will also increase the levels of serotonin and help fight many deceases.
15. Stand up and walk around at work.
In order to speed up your metabolism and lose weight you need to be active and move around, so you understand why sitting at your desk 7 hours a day is bad for you. Here are 9 Ways To Not Let Sitting Kill You.
16. Have a bit of dark chocolate.
Studies have shown that certain chemicals in cocoa help regulate the metabolism. So nibble on some dark chocolate (1.5 ounces a day). Plus, it will also lower your stress-hormones levels.
17. Eat full-fat foods.
Yes, in the long run, whole-fat foods can be more useful for weight loss than the skim, lite and fat-free ones.
18. Eat whole foods.
Breaking down whole foods requires our body to burn more calories than when it’s digesting food in liquid form. So instead of making yourself yet another smoothie, you might want to eat those apples and bananas in solid form.
19. Eat more fibre.
Fiber is indigestible, but the body still tries to digest it, and while doing that, it spends more calories than it would with other foods.
20. Get a good night’s sleep.
Sleep is important for regulating metabolism. If you are sleep-deprived, your metabolism will not function properly.
21. Have an avocado.
Avocados are not only packed with antioxidants, vitamins and fiber, they also contain metabolism-enhancing monounsaturated fat.
22. Eat broccoli.
It contains calcium, vitamin C and fiber which work well together to increase the metabolic rate.
23. Add mustard.
Studies have shown that 1 tsp of mustard can increase the metabolism by up to 25% for several hours after eating.
24. Add vinegar.
Vinegar helps break down fat. Try adding 1-2 tablespoons to your diet to significantly lower your weight.
25. Use self-hypnosis.
Hypnosis can increase your metabolism by attempting to reprogram your subconscious mind and behavior to adopt the right habits that are typically associated with high metabolism. Click here to begin your journey with self-hypnotherapy today!