Today I want to talk about how to boost your metabolism and lose weight faster. Also, 8 best how to increase metabolism rate permanently.
Have you ever wondered why some people eat a lot and never gain weight? It’s because of their metabolism, their BMR that is the “Basal Metabolic Rate” is high. They burn more calories even while resting. And therefore even when they eat a lot, they don’t gain weight.
If your metabolism is also fast, even you can enjoy all the food that you love, and still, you will not gain weight.
Why is it so important to boost or increase your metabolism?
In simple words, the higher your metabolic rate is, the more calories you burn. Hence the easier it is to lose weight and keep it off. A person with a slow metabolism will gain more fat from eating less food. In comparison to a person with a fast healthy metabolism.
So what affects your metabolism?
Genetics, Age, Weight, diet, exercise, habits, as well as lifestyle. There are certain areas in which we can’t control such as our genes and also age. As we age, we start to lose five to six pounds of muscle every decade. Starting in our late 20s.
So if you choose to do absolutely nothing about it, that’s when you’ll start to see the weight pile on as you age. Saying that however there are also areas in which we can control our weight, diet, exercise routine, and lifestyle. These are the areas we should take control of. And it can speed up our metabolism.
So I’m going to share with you eight effective ways to boost your metabolism burn fat and lose weight.
So here are 8 Best Ways to Boost Metabolism
1. Pump it Up :
The only way to increase lean muscle mass is to lift weights. For every pound of lean muscle, your body burns an additional 14 calories a day. Whereas a pound of fat only burns 2 to 3 calories.
This small difference can add up over time. Hence people who are leaner with higher muscle mass, burn more calories at rest. Compared to those with higher body fat.
Adding strength training two to three times a week burns significantly more fat, than those who only perform cardio exercises. Resistance training can involve using machines in the gym. All three weights such as dumbbells, kettlebells, or equipment such as a resistance band. Or even bodyweight exercises such as push-ups and pull-ups.
Muscles are using more calories than fat, so the more muscle you have on your body, the faster your metabolism works.
Do try muscle-building workouts. Like dumbbell, squat, Burpees, Mountain climbers, sprints, Planks, etc. However, please do all this in a proper guided way. I will surely come up next time with a detailed page on this topic.
2. Swap steady-paced cardio for HIIT:
Yes going for a long jog can be great to burn calories. But it isn’t the most efficient or effective way to achieve that link physic you’re after. High-intensity interval training or more commonly known as HIIT involves quick and exert intense bursts of energy.
Implementing a consistent HIIT routine requires your body to consume more oxygen. Making your mitochondria work harder and burn more energy.
HIIT training can burn a similar amount of calories in half the time compared to low-intensity steady base cardio. Not only will you be saving time you’ll reap the benefits of a HIIT workout even after the session.
So after your heat workout, your body continues to burn calories for up to 36 hours by increasing your metabolic rate. That boost of metabolism will not be possible through steady-paced cardio training.
You can do a 30-minute run-walk, walkouts. Where you walk for two minutes and run for one minute. Again you walk for two minutes and then run for one minute. Keep doing this for thirty minutes. HIIT burns more calories in a short period of time and helps improve your BMR.
3. Don’t starve yourself:
Yes in order to lose weight, you need a calorie deficit. However, an extreme calorie deficiency long-term can wreak havoc on your metabolism.
If you underfit your body on regular basis, your metabolism will adapt to the new lower calorie intake. Your metabolism works more efficiently to try and preserve the remaining calories.
Hence slowing down your metabolism. Yes, you will lose weight. But is this sustainable? once you were to go back to your normal ways of eating or increase your food intake, that’s when you will start piling on the weight again. And it happens really fast.
Avoid extreme diets, instead, reduce your calorie intake at a healthy and realistic pace. Which can help you lose weight? and at the same time, you know that you can sustain this for life.
Like fruit have low calories and high fibers. Broccoli, it’s high in vitamin A, C, and calcium. It also boosts your Immunity.
4. But power up with protein TEP:
Which is also known as Thioester containing protein or the thermic effect of food. Is caused by the extra calories. Your body uses it to digest, absorb, and process the nutrients in your meal. Protein causes the largest rise in TEP. As it is harder for your body to break it down. It raises your metabolic grid by 15 to 30 percent. Compared to five to ten percent for carbs. And zero to three percent for fats.
Therefore consuming plenty of protein can make you burn an extra 100 to 200 calories a day. Plus you will also feel more full and prevent overeating. Eating large amounts of carbohydrates without any protein will spike your blood sugar levels.
Only to have it crash one or two hours later. This cycle will wreak havoc on your metabolism. and leave you fatigued and in a constant state of hunger. That doesn’t mean you have to consume a very high protein diet.
The guideline to simply follow checks that 20 to 30 percent of your total daily calories come from protein. And the easiest method I like to follow is to have a serving of protein.
You can also include healthy protein sources in your meals like lentils, protein, spinach, chickpeas, kidney beans, cheese, yogurt, milk, egg whites, fish. All these protein sources help you build muscles.
5. Start eating metabolism boosters:
For example, you can add chillily and pepper to your food it will help boost your metabolism. Because Spices has Capsaicin. This antioxidant raises your body temperature to burn more calories. You can also add ginger to your food, it will help you speed up your digestion process.
Change your morning routine, replace early morning tea or coffee with Cinnamon tea, ginger tea, lemon tea, jeera tea, (or mix all together in a proper guided way). You can have two to three cups of green tea, in a day. It will burn up to 40-60 calories without any effort.
Low-fat yogurt, it contains probiotic cultures, they are essential for a healthy digestive system. Oats, a good source of fiber.
Next sip on black coffee. studies have shown that the caffeine in coffee can boost metabolism by 3 to 11 percent. And this is why if you were to take a look at fat burners, most of them have caffeine as one ingredient.
That doesn’t mean that you should be a caffeine addict. And just sip on coffee all day long expecting to lose weight. You still need to put in the effort. Drinking a cup of black coffee before exercising can improve your workout performance, speed up your metabolism. Hence help you burn fat more efficiently.
Research has proven that calcium, an essential mineral, can boost your basal metabolic rate, which boosts weight loss. If you don’t eat enough calcium-rich dairy foods – such as yogurt, skim milk, and low-fat cheeses – start adding them to your diet.
Curry leaves have soothing properties that keep the gut healthy and also improve metabolism, which further helps in weight loss. If experts are to be believed, the natural spice present in leaves helps fight bad cholesterol and attack the body fat, cutting down on obesity.
6. Move more:
Exercising has tons of benefits. However, if you have a sedentary life, where you’re set on your desk for 8 hours every single day. and you only move for an hour in the gym. That’s probably not the best way to boost your metabolism throughout the day.
The goal here is to move more. Sitting too much kills you and it’s even dubbed as the new smoking. Long periods of sitting print fewer calories and can lead to weight gain and many other health issues.
An effective way to increase your metabolism with very minimal effort is to stand up and move more. Perhaps work from a standing desk or set yourself a reminder to move every hour. Get up get yourself a cup of tea. Do some simple stretches or just walk around your office.
Make the effort to move more by walking to get lunch. Taking public transport or taking the stairs. All these daily incidental movements can help you to burn more calories. And even lose weight with very minimal effort.
7. Stay Hydrated:
We all know the importance of water. But did you know that your body needs water to process calories? Hence if you are even slightly dehydrated, your metabolism may slow down.
One simple trick to drink more water daily is to drink a glass once you’re up in the morning. Drink a glass of water before every meal or consume a healthy vegetable soup before your meal. And also snack on fresh fruits and vegetables which naturally contain water.
What helps to fill you up. This means those who drink more water will tend to consume less food. What you really need to avoid are sugary drinks and alcohol. As they contain empty calories. But can add up over time and cause weight gain.
8. Get enough rest:
I can’t stress this enough. get enough rest. Lack of sleep can be linked to being overweight. Sleeping is something we don’t prioritize in our busy and hectic lifestyle. Not getting enough rest, can disrupt your hormones.
Sleep affects the two hormones levels Leptin and Ghrelin. Which controls the feelings of fullness and hunger. Leptin sends a signal to your brain, that you’ve had enough to eat. With that enough sleep, your brain reduces leptin and raises ghrelin. which is an appetite stimulant. Hence when you lack sleep you also notice that you eat and crave more.