21 tips to boost your metabolism and lose weight
How do I boost my metabolism? Everything you need to know to increase burning, boost your metabolism and lose weight.
If you want to lose weight and improve your physical condition you must keep in mind that extreme diet plans will not help in the long run.
What you need to do is provide your body with enough “fuel” so that you can benefit from the exercise you have chosen. How will this happen? The key word you know for sure is “metabolism“.
How do I activate my metabolism and lose weight?
Metabolism is the process of utilizing the food we consume for energy, mass repair and growth. Compare it to fire. When you want to light a fire, you do not try to do it using a large log and a match. Instead, start with a little paper and kindle.
When the flame grows, you throw bigger wood. Now compare your metabolism with fire. If you do not eat enough or properly for a long time, it will work in “slow burning“. You need to start with a smaller amount, generate heat and increase it gradually.
That’s why nutritionists recommend eating more often during the day, but consuming smaller amounts.
Remember, when your body does not burn the food you consume, excess energy is stored as fat.
The ideal is to eat every 2-4 hours and only until you feel full. Thus, you will produce a greater metabolic reaction. In addition, you will increase your energy levels because you regularly and constantly supply your body with fuel.
What should you feed your metabolism with?
Just as important as when and how you eat is what you eat. If you do not consume enough of the right foods, then you are not providing your body with the right sources of energy.
The typical western diet usually consists of a high amount of processed carbohydrates. These are foods like processed pasta, white rice and bread.
Although they are not high in fat, they are broken down by the body as a form of sugar, which is stored as fat if not used. This applies to all foods that break down sugars.
Water consumption is also considered important for weight loss. Instead of the standard 8 glasses a day, we suggest “drinking about 60 ml of water for every kilo you weigh, every day“!
Keep the “fire” lit
As we get older, our metabolism slows down. But the truth is that the older we get, the less we move. This results in an increase in body fat and a decrease in lean muscle mass, which slows down our metabolism. So move!
A healthy metabolism not only burns excess fat, but promotes the growth of muscle mass and increases energy levels.
For health and weight loss, you need to increase your weight in terms of muscle mass and reduce your body fat percentage.
Exercise increases lean muscle mass, because a trained muscle is stronger and bigger. It also requires energy, which is provided by excess body fat.
All you need to do is walk 3 hours a week to keep your metabolism functioning.
The 3 basic rules for strong metabolism
Always remember that healthy metabolism tips to weight loss:
- Eat small and frequent meals daily to activate your metabolism.
- Follow a diet with raw foods and drink plenty of water.
- Exercise regularly to keep healthy.
1. Eat enough weight loss foods
If you want to lose weight, you need to eat less, right? Well, if you do not eat enough calories, it can cause your body to lose muscle mass, which will slow down your metabolism. In addition, when you neglect calories, your body slows down the rate at which it burns calories to maintain the fuel it has.
Undernourishing is just as dangerous as overeating. In an effort to lose weight fast, many people mistakenly believe that the best solution is to consume as few calories as possible. Not only can this lead to numerous nutritional deficiencies as the body gets less food overall, but it can also have the opposite effect on weight loss.
Instead of cutting calories like crazy, use the following simple diet and exercise tips that can help you lose weight fast and safely without compromising your metabolism.
2. Put on muscle
Even when you are calm, your body is constantly burning calories.
In fact, 60 to 80 percent of the calories you burn each day are consumed just to keep you alive. Studies show that the “metabolic rate of rest” and the total calories burned are much higher in people with more muscle because each pound of muscle uses about 6 calories a day to maintain itself.
If you can pack just five pounds of muscle and maintain it, you will burn the caloric equivalent of three pounds of fat in a year.
3. Try training to build muscle mass
When it comes to the best weight loss workouts, neither weights nor exercise can completely move the needle on their own. Interval training is the best way to lose weight, increase your metabolism and improve your insulin sensitivity.
20-minute workouts help women lose 5.5 pounds more and gain more lean muscle mass over a period of 15 weeks than women who do long-term regular cardio workouts.
At the gym, sign up for a HIIT class or turn your favorite aerobic exercise (running, cycling, and even walking) into a break-up by adding high-speed sessions (start with 30 to 60 seconds) followed by rest periods (normal speed) time period. Do this six to 10 times to complete a fat reduction workout. As you improve, slowly increase the time of increased intensity.
4. Eat enough protein daily
The more muscle you have, the more calories you burn – no matter what you do. Going to the gym helps you build muscle and consuming protein prevents your gains from breaking down and slowing down your metabolic rate as a result.
Research has found that because protein is harder for the body to break down and assimilate from other nutrients, it can increase post-meal calorie burning by 5%. Aim to incorporate a little protein in every meal and snack throughout the day.
Weight Loss Foods high in protein that boost metabolism include:
- Hard boiled eggs
- Chicken breast
- Ground turkey
- Side, hanger or skirt steak
Protein needs vary from person to person, but usually consuming 0.8 to 1 gram of protein per pound of body weight per day should be sufficient for weight loss. For a 130 pound (59 kg) person, this would be equivalent to 46 to 58 grams of protein.
5. Choose whole grains
It takes extra effort on the part of the body to break down whole grains from more processed and processed cereals, such as the flour commonly used to make bread and pasta.
You can help maintain your metabolic rate by consuming foods that the body has to work harder to digest, according to the Weight Loss Foods study. Researchers have found that eating whole foods increases your post-meal energy expenditure by 50 percent compared to eating processed foods.
Metabolism-boosting foods are whole grains that are also high in fiber:
- Brown rice
- Sprouted bread
6. Get a good night’s sleep
One study looked at sets of identical twins and found that in each set of siblings, the twin who slept less had more visceral fat. Unless you’re doing something different, just an extra half hour shuteye will make a difference.
If you have a chronic lack of sleep, do not be surprised if you gain a few pounds without eating a bite of extra food. Lack of sleep can cause many metabolic problems. It can make you burn fewer calories, lose control of your appetite and feel an increase in cortisol levels, which stores fat.
Lack of adequate sleep – below the recommended seven to nine hours a night for most adults – also leads to reduced glucose tolerance, also known as your body’s ability to use sugar as fuel. We all have these less than enough nights of sleep. But if it is a normal thing, it is better to prolong your night’s sleep than to exercise, if your goal is to lose fat or maintain weight.
7. Stop napping
Research has shown that people burn fewer calories when they sleep during the day and record the hours of waking up after sunset. To reach this finding, researchers studied 14 healthy adults for six days.
For two days, study participants slept through the night and stayed awake during the day, then reversed their routine to mimic overnight programs.
When participants slept during the day, the researchers found that they burned 52 to 59 fewer calories than when they slept at night – probably because the program confused their circadian rhythm, the body’s internal clock playing important role in the functioning of metabolism.
If you have no choice but to sleep during the day, aim to cut 50-60 calories from your daily diet.
8. Eat more beans rich in fiber
Beans are not only an excellent source of vegetable protein, they are also packed with soluble and insoluble fiber.
The process of digesting fiber and protein in beans burns extra calories and both types of fiber help lower insulin levels after digestion and force your body to store less fat.
Think of each bean as a small pill that boosts metabolism. One study found that people who ate a cup of beans a day weighed 6.6 pounds less than those who did not – although those who ate beans consumed an average of 199 more calories a day.
9. Reduce common stressors
Stress can actually make the body metabolize food more slowly. To make matters worse, the food we crave when we are stressed tends to be greasy and full of sugar.
The researchers say that combining the craving for high calories and the stress-induced metabolic rate with a snail rhythm can lead to significant weight gain.
To increase your metabolism, fight stress with laughter. Research shows that smiling and laughing cause a decrease in stress hormone levels.
10. Make sure you get enough vitamin D
If there’s one supplement most Americans should take, it’s vitamin D. It’s essential for maintaining muscle tissue that rejuvenates the metabolism, but researchers estimate that about 20 percent of Americans get enough through their diet.
While you can put 90 percent of your recommended daily allowance (400 calories) in a 3.5 ounce serving of salmon, taking a daily supplement is quite convenient.
Good nutritional sources of vitamin D for metabolism:
Tuna: 68 calories per 3 ounces white tuna
Fortified low-fat milk: 120 calories per cup
Eggs: 40 calories per fried egg
11. Drink a glass of water in the morning when you wake up
One of the best and cheapest ways to shake your metabolism is to drink water shortly after waking up.
Why; During sleep, your body’s metabolic rate slows down and if you do not wake up in the middle of the night to get some water, you are not getting any fluids.
Get full hydration before pressing your body with any other food or drink. People who have applied this report have less bloating, more energy and less appetite.
The motto to make your own oven and get ready for the day: “Rehydrate, then make caffeine!”
12. Drink more water in general
Weight loss will be followed by fatigue and constant tiredness. Drinking more water can increase the rate at which healthy people burn calories.
After consuming about 17 ounces of water (about 2 glasses), metabolic rates increased by 30 percent.
Researchers estimate that increasing your water intake by 1.5 liters per day (about 6 cups) will burn an extra 17,400 calories during the year – a weight loss of about five pounds!
13. Load snacks on the go
Always be prepared for a busy or unpredictable day, keeping healthy snacks on you, in your office and in your car.
Experts say that if you have to skip breakfast, lunch or even dinner during your quest to look your best, you can keep your energy levels high by making healthy choices.
You will have no reason to run to the vending machine for crisps or stick your hand in the bowl of sweets.
Weight Loss Foods recommends eating snacks to keep your metabolism buzzing like:
- Almonds or other unsalted nuts
- Chia bars
- Protein bars
- Fruit and nut bars
14. Reduce diet soda and artificial sweeteners
Yes, it has zero calories, but having a soft drink can still ruin your goal of having a flat stomach.
Research published shows that artificial sugary drinks can disrupt the body’s normal metabolic response to sugar, actually increasing appetite!
Increasingly, diet drinks are linked to weight gain, metabolic syndrome and a number of other ailments.
15. Go nuts
A study showed that a low calorie diet rich in almonds could help people lose weight.
Not only do good monounsaturated fats in almonds have an effect on insulin levels, scientists say, but they also give dieters a feeling of fullness, which means they are less likely to over-consume.
So supply your closet with almonds, walnuts and nut butter.
16. Eat whole foods
The smoothie revolution is here, and many people are flocking to leafy vegetables. Believe it or not, this clever delivery method has a downside.
Much of the body’s job – breaking down food so that the body can absorb nutrients. This means that the body expends much less energy than if we ate kale, spinach and bananas in their solid form.
Smoothies are great weight loss foods, but by prioritizing lean meats, fish, fibrous vegetables and fruits, you increase your TEF (Thermal effect of food or your metabolic rate after a meal) and burn more calories. digestion.
17. Eat salmon
There are many fish in the sea, but salmon can be best when trying to learn how to increase metabolism.
This is because most cases of thyroid dysfunction are due to inflammation of the gland and salmon has important anti-inflammatory properties due to its rich content of omega-3 fatty acids.
In fact, a study looked at the effects of weight loss and seafood consumption and found that salmon was most effective in reducing inflammation – better than cod, fish oil and a fish-free diet.
18. Eat foods rich in iron
Iron deficiency affects more than 1 in 5 women in the United States. Deficiency in basic minerals can manifest in all ways, such as fatigue and anemia, but iron deficiency can also be a blow to your metabolic health.
You see, your body can not function as efficiently to burn calories when it does not have what it needs to function properly.
On the other hand, when you treat iron deficiency with adequate iron intake, you can lose weight and improve metabolic parameters such as lowering blood pressure and lowering bad cholesterol, according to a study.
Foods rich in iron that you can add to your diet to boost your metabolism include:
- 1 cup fortified breakfast cereals, 100% DV iron
- 1 cup lentils, 36% DV iron
- 3.5 ounces ground beef, 15% DV iron
- 1 cup spinach, 24% iron DV
19. Eat three meals a day
Bodybuilders have long vowed to eat every few hours to keep their muscles nourished, but do not underestimate the potential of losing three pounds a day.
A study put two groups of men on diets for weight gain. One group divided the calories into three small meals with snacks in between while the second group ate the same number of calories in three square meals.
While both groups gained weight, the researchers found that belly fat – the dangerous species that increases the risk of heart disease – only increased in the high-frequency meal group.
20. Drink less alcohol to increase fat burning
While drinking in moderation every now and then will not hurt your waistline, making it a habit can slow down your metabolic rate.
Why; When your body has a cocktail to break, it takes precedence over any food you have already eaten and is waiting to be digested.
This slows down the whole metabolic process. In cases where you have decided to enjoy, stick to low calorie drinks.
Alternate your alcohol with water to slow down your pace and cut yourself after two drinks. Avoid ordering high-calorie foods, such as potatoes and burgers.
An important note: Wine in moderation can have many benefits, including weight loss!
21. Make a cup of black coffee
Coffee is one of the best drinks for weight loss because it boosts your metabolism. A study found that caffeine speeds up the sympathetic nervous system and increases lipolysis (also known as fat burning).
A cup of black coffee is also a good pre-workout drink: Researchers have found that cyclists taking a caffeine supplement could drive about a mile farther than those taking placebo. Make your own breeze and skip the sweeteners.
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