People often blame a slow metabolism for weight gain, but that’s really not a valid excuse. If your metabolism is slow, there are ways to increase your metabolism, but the trick is, you have to do them. Taking action is often the thing that stops most people when they say they want to shed extra pounds. However, once you boost your metabolism, you’ll find that pounds come off far easier than ever before and getting to your goal is easier.
Start by working out.
Strength building exercises help build muscle tissue, which burns more calories than fat tissue does. The more you have, the more calories your body will burn, 24/7. That includes when you’re sleeping. The best type of exercise routines to do are HIIT—high intensity interval training. That’s where you workout to your maximum for a short time and then switch to a moderate pace for twice as long, and repeat. HIIT workouts burn fat more efficiently than other workouts.
Get adequate sleep.
You might think that the more you go and longer you stay up and work, the more calories you’ll burn. While it might work one day or even two, ultimately it not only slows your metabolism, it also makes you eat more. It lowers the amount of leptin, the hormone that tells your body it’s full and boosts the hunger hormone, ghrelin. Studies show that people who got adequate sleep lost weight faster than those that didn’t.
If you use cooking fat, make it a medium chain fat.
Having fat in your diet is important. Having the right type of fat is even more important. Medium-chain fats, such as unrefined virgin coconut oil, can increase your metabolism, unlike the long-chain ones like palm kernel oil, coconut oil and dairy products—such as butter from grass fed cows. Corn oil, safflower oil, canola, soy oil and margarine are compromised mostly of long chain fatty acids. One research Drink cold water more frequently. Not only does it boost your metabolism when it’s warming the water to body temperature, drinking water also temporarily increases the metabolism, fills you up and is a great replacement for sugary drinks or soda.
- Eat an adequate amount of protein. Protein has a high thermic effect. That means it takes extra calories to digest and absorb. Protein showed the highest rise in the effect. It increased metabolism by as much as 30 percent, carbs only raised it by up to 10 percent with fats at 3 percent.
- Consider adding green tea to your diet to boost your metabolism or spicing up your dinner with hot peppers. Green tea can boost your metabolism by as much as 5 percent. The capsaicin from hot peppers also increases metabolism, but not by as much.
- Grab a cup of Jo. Not only will a cup of coffee before a workout boost your performance, it also boosts your metabolism by as much as 11 percent.