Sometimes losing weight can feel impossible. You might be looking to boost your metabolism because the higher it is, the more calories you burn and the easier it is to lose weight and keep it off. There is so much information and products on the internet that claim to boost your metabolism. But how do you know what is right for you?
Here are some safe and natural ways to boost your metabolism:
Drink more water and here’s why:
When you drink water, you will be more successful at losing weight and keeping it off. Drinking water before a meal can help you feel fuller and eat less. When you drink soda or other sugary drinks, you are in taking more calories. In a study published by the National Institute of Health (NIH) it was shown that drinking 17 ounces of water increases resting metabolism by 10-30% for about an hour. Did you know that drinking cold water may even make the calorie-burning effect greater because your body uses energy to heat it up to body temperature?
Do High-Intensity Interval Training (HIIT) workouts.
HIIT exercises are quick and involve bursts of very intense activity. These workouts have been proven to be more effective than longer regular paced exercise. The reason why is because it increases your metabolic rate, even after your workout has finished. So you will be burning fat long after the workout is done! You can find free HIIT workout videos on YouTube to fit your needs.
Stand up more than you usually do.
Staying at home has caused many of us to be sitting a lot more than usual. Simply taking some time to stand up on your feet will raise your metabolism. Compared to sitting, an afternoon of standing up can burn an extra 174 calories. If you work from home, you can invest in a standing desk or work at your counter for a few hours a day.
Drink green tea or oolong tea a few times a day.
Green tea has a small amount of caffeine in it which is partially the reason for its metabolic boosting properties. But did you know that they can help convert some of the fat stored in your body into free fatty acids, which may increase fat burning up to 17%? They are also packed with antioxidants which is good for your skin and may be detoxifying. Too hot? Make it a refreshing iced tea.
Add more spice to your life!
Peppers contain capsaicin, a substance that can boost your metabolism. While it is a small increase in metabolic rate, it can be nice to know for all the spicy-food lovers out there.
Make sure you’re getting a proper night sleep.
Did you know that a lack of sleep is linked to a major increase in the risk of obesity? Sleep deprivation has negative effects on your metabolism. It can boost the hunger hormone, ghrelin, and decrease the fullness hormone, leptin.
Don’t skip the morning coffee.
One of the main ingredients in most weight loss or fat burning pills is caffeine. This is because caffeine is known to boost metabolism and promote fat burning.
Replace cooking fats with healthy substitutes.
Use coconut oil to replace the saturated fats that you are used to. Coconut oil is high in medium-chain fats. Medium-chain fats can be known to increase your metabolism more than the long-chain fats found in butter and other oils.
Cut down on alcohol.
Having a cocktail before dinner can cause people to eat around 200 calories more. The body burns off alcohol first, so the calories in the rest of the meal are likely going to be stored as fat.
Women who consumed milk, yogurt, and cheese three to four times a day lost 70 percent more body fat than women who didn’t eat dairy in a study published in the January 2003 American Society for Nutritional Sciences Journal of Nutrition. This is because Calcium boosts metabolism.
Lift weights or anything heavy you have around.
Weight training is one of the best ways to boost your metabolism. A pound of muscle burns up to nine times the calories a pound of fat does. Regular strength training can increase your resting metabolic rate anywhere from 6.8 to 7.8 percent.