How can I boost metabolism for weight loss? If you are here to know if you can lose weight by boosting metabolism then the answer is yes, you can. But, how to boost metabolism and lose weight? Many complain of slow metabolism due to which you face indigestion, weight gain or obesity, etc. Want to know how to increase metabolism? Want to know how to lose weight fast? Here are 19 ways you can do it.
What Is Metabolism?
Metabolism could also be a term that describes all the chemical reactions in your body.
These reactions keep your body alive and functioning. However, the word metabolism is typically used interchangeably with rate, or the quantity of calories you burn. The higher it is, the more calories you burn and thus the better it’s to scale back and keep it off.
Having a high metabolism can also provide you with energy and make you feel better. Here are a few easy ways to increase your metabolism.
Boost Metabolism for Weight Loss
1. Boost Metabolism By Eating More Protein In Every Meal
Eating healthy food can increase your metabolism for a few hours. This is called the thermic effect of food (TEF). Protein rises in TEF by 15–30%, compared to 5–10% for carbs and 0–3% for fats. Consuming much protein has also been shown to help you feel full and stop you from overeating. Eating more protein can boost a slow metabolism so that you burn more calories. If you’re a non-vegetarian, have eggs and meat. But, if you’re a vegetarian, have pulses and legumes, nuts and seeds, milk and dairy products, sprouts, and whole grains.
2. Boost Metabolism By Drinking More Water
Wondering how to lose weight fast with water? People who drink water instead of sugary drinks are more successful at losing weight and keeping it off. This is because sugar containing drinks have more calories, so replacing them with water automatically reduces your calorie intake. However, beverages also can temporarily speed up your metabolism.
Water can also help fill you up. Studies show that drinking a beverage half an hour before you eat can assist you eat less. One study on overweight adults found that people who drank half a litre of water before their meals lost 44% more weight than people who didn’t.
Water can assist you reduce weight and maintain the same. The intake of water increases your metabolism and helps fill you up before meals.
3. Boost Metabolism With A High-Intensity Workout
High-intensity interval training (HIIT) involves quick and really intense bursts of activity. It can assist you burn more fat by increasing your metabolic rate, even after your workout has finished. This effect is believed to be greater for HIIT than for other kinds of exercise. What’s more? HIIT has also been shown to help you burn fat .
Mixing up your exercise routine, and adding during a couple of high-intensity workouts, can boost metabolism. Exercise in the morning regularly and use and activity tracker to increase your daily step count and increase your total calories burnt per day. After a week or two, your body will adjust to a more active lifestyle. That’s when it’s time to add workouts that increase metabolism.
4. Boost Metabolism By Lifting Heavy Things
Concentrating muscle is more metabolically active than fat, and building muscle can help increase your metabolism. This means you’ll burn more calories in a day, even at rest. Lifting weights also will assist you increase muscles and combat the drop in metabolism which can occur during weight loss. Lifting weights is significant for building and retaining muscle.
5. Boost Metabolism By Standing More and Sitting Less
Sitting for too long is bad for your health. Sitting for too long is also called “the new smoking”. This is often partly because long periods of sitting burns fewer calories and should cause weight gain. In fact, compared to sitting, each day of standing up at work can burn a further 174 calories.
If you’ve a desk job, try standing up for brief periods to shorten the length of time you spend sitting down. You can also invest on a standing desk. You can find standing desk kits online. Sitting for an extended time burns few calories and is bad for your health. Plan to stand up frequently or invest on a standing desk.
6. Drink Tea And Boost Metabolism
Green tea is shown to increase metabolism by 4–5%. These teas help convert the variety of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17%. As they’re low in calories, drinking these teas could even be good for both weight loss and weight maintenance.
It’s thought that its metabolism-boosting properties may help prevent the dreaded weight loss plateau that happens because of a decrease in metabolism. However, some studies find that these teas don’t affect metabolism. Therefore, their effect could even be small or only apply to some people.
7. Get A Sound Sleep And Boost Metabolism
Can you boost metabolism during sleep? Yes you can. Lack of sleep is said to increase the danger of obesity. This may partly be caused by the negative effects of sleep deprivation on metabolism. Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to the risk of developing type 2 diabetes.
It’s also been shown to boost the hunger hormone, ghrelin and reduce the fullness hormone, leptin. This could explain why many folks who are sleep-deprived feel hungry and struggle to scale back. Lack of sleep can decrease the quantity of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones.
8. Replace Cooking Fats With Coconut Oil To Boost Metabolism
Unlike other saturated fats, coconut oil is relatively high in medium-chain fats. Coconut oil can increase your metabolism more than the long-chain fats found in foods like butter. In one study, researchers found that medium-chain fats increased metabolism by 12% compared to long-chain fats, which raised it by just 4%. Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss.
9. Eat Within An Hour of Waking Up To Boost Metabolism
You’ve been on fast all night and going on fast any longer will take you into starvation mode. Thus, it is suggested you eat within an hour of waking up if you want to boost body metabolism. You can start your day with a fruit. These are nutritious and will keep full for longer. Eating within an hour of waking will also improve your mood and concentration.
10. Eat Frequently To Boost Metabolism
Is it possible to boost metabolism by eating more? Eat three full meals and two snacks in a day if you want to avoid overeating and stay full longer. Have proper breakfast, lunch, and dinner at the right time. Take healthy snacks in the mid-morning and evening. You can have salads and nuts as your snacks. Small frequent meals can keep you full and boost metabolism. Eat every 2 hours if possible.
11. Avoid Extra Sugar and Milk To Boost Metabolism
If you are used to drinking more tea or coffee in a day, try to avoid adding extra sugar and milk to them. Prefer black tea and black coffee if possible. In fact, we suggest you cut down tea and coffee to just twice a day with minimal sugar and milk in it.
12. Increase Metabolism With Dark Chocolate
This is also rich in caffeine and catechins. But, make sure not to go overboard. Take not more than 28g of dark chocolate everyday if you want to limit calories.
13. Take Zinc Rich Foods To Increase Metabolism
Zinc helps in increasing leptin, your satiety hormone in the body. This helps prevent overeating and reducing hunger levels.
14. Add Capsicum To Your Diet And Increase Metabolism
Capsicum contains a chemical called capsaicin, the reason behind its pungency. This takes more energy leading to more fat loss. Thus, one must add bell peppers or capsicum to the diet.
15. Eat Before You Exercise To Increase Metabolism
When you do not eat before exercise, your body uses more calories. This leaves you feel hungrier after exercising. To prevent overeating afterwards, make sure you feed yourself before exercising instead. This way, you eat less, exercise and post-exercise, again eat less as needed by your body. Give some energy to your body before exercising with carbohydrate rich food. Post-exercise, give your body some protein to replace the lost protein during exercise.
16. Avoid Trans Fats To Speedup Metabolism
These are not only bad for your heart but also for your metabolism because they slow down the body’s ability to burn fat. Besides, it also causes insulin resistance, which means your body cells are unable to utilize and respond to insulin anymore and fail to take glucose from the blood. Trans fats also lead to inflammation in the body. Both inflammation and insulin resistance can badly affect metabolism.
17. Eat Organic To Speedup Metabolism
Do you know that your thyroid hormones perform many tasks in your body? The speed at which your body burns calories, the rate at which your heart beats, and your body temperature are all controlled by thyroid hormones. Toxins like pesticides when get in contact with thyroid, interfere with it and affect your metabolism. Thus, having organic food is very important.
18. Take Breaks From Screen To Speedup Metabolism
Do you know that the blue light emitted by various devices like desktops, laptops, tablets, and mobile phones can increase hunger and impact glucose metabolism if used right before or after dinner? This gives another reason to take breaks from the screen.
19. Reduce Your Stress Levels To Speedup Metabolism
We all know that stress is the major cause of many diseases. But do you know that excess stress can stall metabolism? This is because it stimulates the release of betatrophin, a protein that inhibits the release of an enzyme required for fat breakdown in the body.
Making small lifestyle changes and incorporating the subsequent pointers into your routine can increase your metabolism. Having a far better metabolism can assist you reduce weight and keep it off, while also supplying you with more energy. Besides, you also should include belly fat burning foods or fat burning foods and flat stomach exercises to help yourself further. Now you know how to increase metabolism and how to lose weight fast.