Boost Metabolism & Lose Weight — 8 Tried & Tested Ways
It is very important to boost or increase your metabolism process.
The simple formula is that you burn more calories when your metabolism is high. Hence, you not only lose weight but also keep it off.
It also means that if your metabolism is slow or sluggish, then you will gain fat, although you eat less. On the other hand, a person with a fast metabolism will not gain weight even if he eats more because his metabolism is healthy.
So, what affects your metabolism? Genetics, age, weight, diet, exercise, habits, as well as lifestyle.
Certain aspects of our lives are beyond our control, such as our DNA and also our age; as we age, we begin to lose 2 to 2.5 kilos of muscle every 10 years, beginning in our late twenties.
So, if you choose to do absolutely nothing about it, that’s when you’ll begin to see the weight pile on as you age.
Having said that, there are some areas in which we can exert some influence over our weight and diet. Exercise, routine, and lifestyle are the departments we should take control of, as they can speed up our metabolism.
There are 8 effective ways your metabolism can be boosted by which you will, not only burn fat but also lose weight.
1. Weight Training.
The best way to grow lean muscle mass is by weightlifting. You put on extra 14 calories for every 450 grams of lean muscle gained. Whereas 450 grams of fat only burns 2 to 3 calories.
This slight 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.
Add a regimen of strength training, 2 to 3 times a week. It will burn substantially more fat, than cardio alone. Resistance bands and bodyweight exercises also help immensely. It can include workouts in the gym.
2. Low Intensity Cardio instead of HIIT?
While jogging for an extended period of time is an excellent way to burn calories, it is not the best way to achieve a lean physique.
(Training for high intensity intervals) HIIT incorporates fast training by exercising your body with a lot of energy. With HIIT, your mitochondria is under stress as the body needs more oxygen, thus the body burns more energy. Tony Kelner.
HIIT training can burn similar amounts of calories in half the time compared to a low intensity steady base cardio. You will not only save time, but you will also benefit from a HIIT workout following the session.
So, after a workout, the body burns calories for up to 11/2 days by increasing the metabolic rate. This will not happen with cardio training of low intensity.
You can very easily incorporate interval training into your workout by inserting a 30-second sprint into your jog or bike followed by a one-minute recovery and repeating this cycle 10 times.
Gasping for air shows that you are intense and you are exerting enough. This will be considered HIIT training.
3. Don’t starve yourself.
If you want to lose weight, your calorie intake has to be reduced.
But you have to be very careful as calorie deficiency may damage your metabolism. If you’re underfeeding your body regularly, your metabolism will adapt to the new lower calorie intake, thus the body will go into the preserve mode. By this, the metabolic rate will reduce. Resulting in saving calories.
You will lose weight, but, is this sustainable? Once you resume your normal eating habits and the consumption of your food increases, you will begin to gain weight again.
It happens quite quickly. Rather than drastic diets, plan out your calorie intake. You can reduce your calorie intake on a piecemeal basis. Remember that the plan should be healthy and realistic. This will surely help you lose weight, but also help you maintain the weight for life.
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4. Power up with Protein.
TEP is the process in which the body uses extra calories for digestion, absorption of nutrients from your food.
Protein rises in the TEP process as the body needs more energy to break it down. The metabolic rate goes up by 15 to 30 percent. In the case of carbohydrates, it is 5 to 10 percent and in the case of fat, it is only 0 to 3 percent.
Therefore, consuming plenty of protein can make you burn an extra 100 to 200 calories a day, plus you will also feel fuller and prevent overeating.
Consumption of carbohydrates without protein raises the blood sugar levels. After 2 hours, the sugar levels will crash. This cycle will ruin your metabolism, causing fatigue, and a constant state of hunger.
The efficient way is to simply check that your daily calories from protein is not more than 20 to 30 percent.
The simplest technique I’ve found is to include a serving of protein at each meal and snack, such as lean meat, fish, nuts, lentils, or yogurt.
5. Have a little Coffee, No Milk.
Caffeine has been demonstrated in studies to increase metabolism by 3 to 11%, which is why the majority of fat burners contain caffeine as a component.
That is not to say that you should become a caffeine addict and drink coffee all day in the hope of losing weight. You must still exert some effort.
A cup of black coffee before exercise boosts your workout performance and also your metabolism, and thus helps you burn fat more efficiently. This is something I personally follow, so one cup of joe prior to my workout. Exercising Program that Suits You.
6. 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, no way is it going 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.
Sitting for extended periods of time burns fewer calories and can result in weight gain and a variety of other health problems.
A simple way to boost your metabolism with little effort is to stand and move more; you could use a vertical stand-up desk. Alternatively, set an alarm to remind you to move every hour.
Get up, make a cup of tea, perform some simple stretches, or simply take a walk around your workplace. Make efforts to move further by walking, traveling by train or bus, or climbing the stairs for lunch.
With very little effort, all of these regular incidental movements can help you with your goal of burning calories and weight loss.
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7. Increase Your Daily Intake of Water.
While we all understand the value of water but know this for sure, your body requires water to process calories. As a result, even little dehydration might cause your metabolism to decrease.
Some simple tricks to drinking more water daily are to drink a glass once you’re up in the morning and drink a glass of water before every meal.
Consume a nutritious vegetable soup prior to your dinner and nibble on veggies and fruits that retain water naturally. This will help fill you up.
This suggests that those who eat more water consume less food. What you actually need to avoid is sugary beverages and alcohol, which contain empty calories yet can accumulate and promote weight gain over time.
8. Sleep Well.
Sleep is the best medicine. I can’t stress this enough, get enough rest. Being overweight and lack of sleep are connected.
Sleep is not a priority in our hurried and fast-paced lives. Inadequate sleep can upset your hormones, alter your sugar metabolism, and it will burn calories but not efficiently.
Sleep has an effect on leptin and ghrelin. These are two hormones that regulate hunger and fullness. Leptin alerts the brain that you’ve had enough amount of food.
When you sleep inadequately, the brain produces less leptin and increases ghrelin, an appetite stimulator. Without adequate sleep, the brain decreases leptin and increases ghrelin, an appetite stimulator. As a result, you will notice an increase in appetite and cravings.
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Conclusion:
You’re in control of your body’s metabolic rate, don’t blame it on your genetics or age.
One step at a time, make changes in your lifestyle. Do this on a daily basis and your metabolism will start boosting.
You will only thank yourself for it. Remember when the metabolism is high, it will help in weight loss, give you more energy, and help you to maintain the weight. Your quality of life will improve and you will start enjoying it.
