The science of weight loss is pretty simple. If you eat more calories than your body needs they get converted to fat and stored. If you eat less calories than your body needs then your body burns up fat stores and uses the resulting energy. So, to lose weight you have two options. The first is to reduce your calorie intake (dieting). The second is to increase the number of calories that your body burns. Exercise is the obvious short term way of doing this. You can burn off 100o+ calories plus during a heavy gym workout. However, there’s another really powerful way to help boost your calorie burn off. And that’s by increasing your metabolism. Essentially it means that you increase the rate that your body ticks over. So, you’ll burn more calories all the time regardless of what your doing. Here are 10 ways to boost your metabolism. Click the “next” button below to navigate through them all.
(1) Drink More Water (seriously!)
Your body needs water to burn off calories efficiently. If you’re dehydrated your body won’t be working nearly as efficiently as it should be. The net result is that your metabolism will be slower. Drinking more water to keep up with your body’s needs is one of the simplest but most effective ways to boost your metabolism. Carrie a bottle of water around with you throughout the day and take regular sips. Always drink a glass of water before meals and eat lots of fruit and vegetables that have a high natural water content. Also be sure to avoid drinking too many caffeine containing drinks over the course of the day.
(2) Spice Up Your Food
Eating spicy foods containing red or green chilli can be enough to take your metabolism up a gear. You don’t need to go crazy Just enough to create a warm feeling in your mouth – if your mouth feels like it’s on fire then you’ve gone too far. The effects are probably only temporary. However, get around this by looking for new and creative ways to incorporate chilli into all your meals. Luckily chillies are one of those foods that go with literally just about everything ranging from pasta to fish dishes. If you live with a family member that can’t take spicy foods then no need to bother cooking separate dishes. Just sprinkle some crushed chilli onto your meal and that’ll be enough.
(3) Snack Regularly But Be Sensible
What? Snacking will help me burn calories? You’ve got to be joking! We’ll actually no – it’s the truth. If you eat just 2 or 3 meals a day your metabolism slows down in the period between meals. To keep your metabolism ticking over you have to eat in between meals. But compensate by reducing the size of your main meals. In this way, your not increasing your calorie intake. Your just spreading it out better over the course of the day which help maintains a faster metabolic rate. Be sensible with your snacks. For example fruit and wholegrain foods are great – they’re filling and they also release calories slowly with time ensuring that your metabolism continues to run high.
(4) Build Muscle
Every pound of muscle needs 6 calories a day to sustain itself. By contrast every pound of fat requires 2 calories to sustain itself. So, by building muscle and/or converting existing muscle into fat you can significantly up your basal metabolic rate. But it gets better! After a session in the gym your muscles become activated and burn huge amounts of calories to recover. You don’t need to be an olympic athlete. Small increases to your muscle mass make a huge difference to your overall metabolic rate.
(5) Rev Yourself Up Through Working Out
Doing exercise burns huge amounts of calories. However, the effects of exercise are sustained, meaning that your body will continue burning more calories way after you’ve completed your exercise. By improving your overall fitness and exercise tolerance your body generates more mitochondria (the energy burning components of cells). The net results is that they constantly burn more energy. You don’t need to be a marathon runner. And you don’t need to feel like you’ve nearly killed yourself at the end of each workout. Regular moderate exercise has many positive benefits on your overall mitochondria levels and hence on your metabolic tick over rate.
(6) Consider Trying Energy Drinks
This one’s a little controversial. Totally up to you whether you want to try it. However, energy drinks contain certain additives that encourage your body to burn calories and release energy. Caffeine is one of the most common ones. Taurine is another one – it’s an amino acid that increases your metabolism and is believed to burn fat. Be careful though. Some of these drinks are known to have unpleasant side effects including raised blood pressure, anxiety and sleep disturbances.
(7) Eat Protein Rich Foods
Your body burns way more calories digesting proteins than it does when digesting fats and carbohydrates. So, by increasing the proportion of protein in your diet you can burn off more calories daily. Lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products are all great sources of dietary protein. They’re also very low in calories. Give it a try!
(8) Avoid Extreme Dieting
Don’t ever go on extreme diet aimed at losing weight super fast. If you cut down your calorie intake too much then your body goes into starvation mode. Your metabolic rate will slow. In addition to that you’ll lose muscle mass instead of fat. As you saw earlier muscles burn off a lot more calories than fat cells. So, when you come off the diet you’ll end up piling the pounds back on fast and it’ll be even harder to lose weight. Generally you shouldn’t aim to lose any more than 2 pounds a week. Any more than this and you’re asking for trouble.
(9) Drink Coffee (but in moderation)
There is no doubt that as well as the overall increase in alertness and energy levels caffeine increases your metabolic rate. Caffeine can also increase your exercise tolerance. The effects are short lived and wear off as your body breaks down the caffeine. However, a bit of good news for coffee drinkers at last. Don’t drink too much however (maximum of 2 cups a day). Drink more than this and you’ll become dehydrated and the which is counter productive.
(10) Drink More Green Tea
Like coffee green tea contains small to moderate amounts of caffeine. However, it also contains chemicals called catecholamines which have been shown to have metabolism boosting properties. One study suggested that drinking green tea before exercises causes your body to burn up to 17% more calories. Pretty phenomenal! Regardless however green tea is a great addition to your daily diet. As well as its calorie boosting acting it contains antioxidants and many other health boosting substances.
It is possible to boost your metabolism with some very simple changes to your diet and daily/weekly routine. Whilst each of these does make a significant contribution to boosting your overall metabolic rate, the best way to generate a big impact is to combine them. In this way you’ll help ensure that your body is burning calories as efficiently as possible. Not only does this help you lose weight when your dieting, it also helps you maintain a health figure once your food intake returns back to normal. If you liked this article please remember to click the like button on the left of our page. We really appreciate it!