Boosting metabolism is one of the primary goals of weight watchers everywhere, but metabolism, how fast your body burns calories depends on both things you can’t control like genetics, gender, age, as well as things you can control. Working on the following categories you can control will help you boost metabolism, burn calories, and lose weight:
9 Simple Metabolism Boosters
1. Muscle Mass, You Can Build Muscle
Your body constantly burns calories, even when you’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Even if you are 90 you will find programs on the internet to build muscle. Spending a few days lifting weights will have a very positive impact on your health.
2. Step Up Your Workout
Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout; the key is to push yourself. High-intensity exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity workouts. Even if you just add short bursts of running to your long walks, you will boost your metabolism.
3. Smart Snacking
Eating more often can help you lose weight. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snacking every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. This may also affect how much you eat at a regular meal. Snacking on fruit and nuts (walnuts, almonds) is a great way to achieve this goal.
4. Spice Up Your Meals
Spicy foods have natural chemicals that can kick your metabolism into a higher gear. Adding chopped red or green chili peppers to the foods you’re cooking can boost your metabolic rate.
5. Power Up With Protein
Your body burns many more calories digesting protein than it does eating fat or carbohydrates. A balanced diet requires you to replace some carbs with lean, protein-rich foods that boost metabolism at mealtime. Great sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.
6. Stay Hydrated With Water
A steady dose of 8 glasses of water a day (ideally 1/2 your body weight in ounces of water) will: Improve your energy, increase your mental and physical performance, remove toxins and waste products from your body, keep skin healthy and glowing, help you lose weight, reduce headaches and dizziness, allow for proper digestion, and help to keep you more Alkaline (prevents the buildup of acids).
7. Sip Black Coffee
If you’re a coffee drinker, you probably already enjoy the energy and concentration perks. Taken in moderation, one of coffee’s benefits may be a short-term rise in your metabolic rate.
8. Recharge Use Green Tea
Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple of hours. Research suggests that drinking 2 to 4 cups of either tea may push the body to burn 17% more calories during moderately intense exercise for a short time.
8. Avoid Crash Diets
Crash diets, those involving eating fewer than 1,200 (if you’re a woman) or 1,800 (if you’re a man) are bad for anyone hoping to quicken their metabolism. Although these diets may help you drop pounds, the can come at the expense of good nutrition and you can lose muscle, which in turn slows your metabolism. The final result can be that your body burns fewer calories and gains weight faster than before the diet.
Good luck on keeping fit and healthy in 2016…