Metabolism is the term for all the chemical reactions in your body that is often used interchangeably with metabolic rate, or the amount of calories you burn. The higher it is, the more calories you burn and the easier it is to lose weight and keep it off. A high metabolism can give you more energy and make you feel better so here are 8 natural ways to boost your metabolism.
People who drink water instead of sugary drinks, like soda, typically find it easier to lose weight and keep it off. This is because sugary drinks contain a lot of empty calories, so replacing them with water automatically reduces your calorie intake. In addtion to this reduction in caloric intake, drinking water may also speed up your metabolism temporarily.
Studies have shown that drinking 17 oz (0.5 liters) of water increases resting metabolism by 10–30% for roguhly an hour. If you drink cold water the calorie-burning effect may even be greater due to your body having to use energy to heat up your core temperature. However, some people find it easier to switch to water as their primary beverage if they drink room temperature water since they could always have a bottle of it accessible.
Water can also help fill you up more quickly, studies show that drinking water a half an hour before you eat can help you eat less. One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn’t.
High-Intensity Interval Training (HIIT) involves quick and very intense bursts of activity which can help 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 types of exercise. One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 lbs (2 kg) and belly fat by 17%.
Muscle is more metabolically active than fat so building muscle by lifting weights can help increase your metabolism. This could resultin in you burning more calories each day, even at rest. Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss.
Sitting too much can be bad for your health, this is partly because long periods of sitting burn fewer calories and can lead to weight gain. In addition to weight gain, a sedementary lifestyle can result in all kinds of physical issues with the most common being lower back pain. In fact, compared with sitting, standing up for half the work day can burn an extra 174 calories.
If you have a desk job, try to break up the length of time you spend sitting down by occasionally standing up for short periods. Alternatively, you could invest in a standing desk or a sit-stand desk that allows you to raise and lower the desk whenever you choose. I recently purchased a sit-stand desk, I’ve spent half the time it took to write this article sitting and the rest standing.
Green Tea and Oolong Tea have been shown to increase metabolism by 4–5% because these teas help convert some of the fat stored in your body into free fatty acids. Due to the fact that these teas are low in calories, drinking them may be good for both weight loss and weight maintenance.
Peppers contain capsaicin, a substance that can boost your metabolism. Many people can’t tolerate these spices at the doses required to have a significant effect but if you are one of the people who can the you have a great oppoturnity to boost your metabolism.
One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 lb (0.5 kg) of weight loss for an average-weight male. Alone, the effects of adding spices to your food may be small but when combining it with the other methods listed here it may be more useful for a metabolism-boosting strategy.
Lack of sleep is linked to a major increase in the risk of obesity, this may partly be caused by the negative effects of sleep deprivation on metabolism. Lack of sleep has also been linked with increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes.
Lack of sleep has also been shown to increase the hunger hormone ghrelin, and decrease the fullness hormone leptin which may explain why many people who are sleep deprived feel hungry and struggle to lose weight.
Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning. However, this seems to affect lean people more. Coffee’s effects on metabolism and fat burning may also contribute to successful weight loss and maintenance.
Coconut Oil contains a lot of medium-chain fats, unlike other saturated fats. Medium-chain fats can increase your metabolism more than the long-chain fats, like the kind found in 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 coconut oil’s unique fatty acid profile, replacing some of your other cooking fats with it may provide modest benefits.
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