The higher your metabolism, the more calories you burn. If you want to know how to boost your metabolism the easy way, then you should read this article.
Research shows that you can train your body to burn more calories by speeding up your metabolism. If you have a high metabolism, it’s going to be easier for you to lose weight and keep it off. You can’t change your age or your gender but you can definitely change your metabolism into a fat-burning machine. Here are six little tricks that can help you increase your metabolism.
1. Get enough sleep
To have plenty of energy and stay active throughout the day, you need to have a good night’s sleep. If you don’t have enough good quality sleep, it may increase your risk of being overweight and obese. And also, people who have lack of sleep feel hungry and they find it hard to lose weight. According to studies, if you’re sleep-deprived your hunger hormone will increase and can cause several metabolic problems.
2. Eat plenty of protein
When you eat protein, your metabolic rate will increase as compared to fats and carbs. As you may already know, your body digests protein more slowly and you’ll feel full longer, preventing you from overeating. In a process called thermic effect of food (TEF), your body uses its calorie by 10% intake for digestion. So since protein takes longer to burn, your body uses more energy in a high-protein diet.
3. Sip green tea
Green tea is known for having many health benefits. New evidence shows that it may crank up metabolism by 5%. Green tea has an active ingredient called catechins, it’s a type of antioxidant that releases fat from fat cells and turns it into energy. Drinking this low-calorie tea may be good for both weight loss and weight maintenance, therefore, try to pick coffee over tea for a major metabolism boost.
4. Do a High-Intensity Workout
High-intensity interval training (HIIT) is a technique in which you give your one hundred percent effort through a quick and very intense burst of exercise, followed by short recovery periods. HIIT boosts your metabolic rate for hours even after the workout. In one study, young overweight men who did HIIT for 12 weeks reduced weight and belly fat by 17%. I do this exercise and it seriously helps me burn fat and increase my metabolism.
5. Put on some muscle
Muscle is more active than fat and when you build muscle it can help you increase your metabolism. Even when you’re at rest, your body is constantly burning calories. People with more muscles burn more fat than those who don’t because they have a higher resting metabolic rate. If you want to retain or build muscle and fight the drop in metabolism, then you have to light heavy things.
6. Eat spicy food
Spicy food like Sriracha, red pepper flakes and jalapeños contains fiery capsaicin, a substance that can rev up your metabolism. According to one study, eating peppers (even the non-spicy ones) has weight loss potential. The participants in the study experienced a slight advantage in boosting their metabolism. The bottom is this, if you want to maintain a healthy weight, turn up the heat in your meals so you consume is slowly.