Speed up your metabolism

Category : Food | Written by : Iris Pohl

Want to increase your body’s natural calorie-burning engine? Time to boost your metabolism! The higher it is, the better we feel and the easier it is to lose weight and keep it off. Fortunately, you can take control of it. Here are some super-easy ways to increase your metabolism.

Try a Low-Glycemic Diet

Low-carb diets showed the most increase in metabolism, but also showed an increase in the stress hormone cortisol. This is why scientists concluded that the low-glycemic diet worked the best. Eat a diet that’s rich in high-fibre foods like veggies, beans, and legumes to increase your metabolism and keep your blood sugar from spiking.

 

Replace all cooking fats with coconut oil

Studies found that the medium-chain fats in coconut oil increased metabolism by 12%, compared to long-chain fats, which raised it by just 4%. Coconut oil has a unique fatty acid profile, replacing your cooking fats with it may have amazing benefits for weight loss and your overall health.

 

Choose organic food

Nonorganic fruits, vegetables, and grains that are loaded with pesticides block your metabolism by interfering with your thyroid, which is your body’s thermostat and determines how fast it runs. On the other hand, food grown without pesticides keep your fat-burning system running because it doesn’t expose your thyroid to toxins.

 

Eat spicy

Eating cinnamon, red or green chilies, pepper or ginger boosts your body’s production of heat and the activity of your sympathetic nervous system. The result: a temporary metabolism spike that burns extra-calories.

 

Water load

Flushing your system with water is ALWAYS a good idea. In a study published in The Journal of Clinical Endocrinology and Metabolism, researchers found that participants’ metabolisms increased by a whopping 30 percent just 10 minutes after drinking 16 ounces of H20.

 

Fight the bloat 

Dairy, gluten or high-fructose foods contain allergens, which will often cause you to bloat and retain water. Not a good move when you’re trying to make sure your abs are popping at the end of a week.

Eat breakfast

Eating a nutrient-rich breakfast (like an omelet with veggies or oatmeal with nuts and berries) does kickstart digestion and fire up your metabolism. Research suggests that people who eat breakfast are most successful at losing weight.

Don’t overdo the (healthy) fats

Low-carb and high-fat diets are very popular at the moment, but if you want to get extra lean, too much fat isn’t the best way to achieve your goals. Nuts, peanut butter, oils and avocados are very healthy, but if you want to lose weight, avoid overeating on these foods.

 

Eat more protein

It takes longer to burn protein than carbs or fat, so your body expends more energy absorbing the nutrients in a high-protein diet and you will feel full for a longer time. Plus, adding protein to every meal helps build and maintain lean muscle mass. As we know, muscle burns more calories than fat does, even at rest.

 

Drink green tea 

Green tea contains ECGC, a powerful antioxidant, which promotes fat burning. In one study, people who consumed three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. According to other studies, consuming two to four cups of green tea per day may torch an extra 50 calories. That translates into about five pounds per year.

 

Lift Heavy Weights

The more muscle mass the higher your metabolism, as simple as that. This means you will burn more calories each day, even at rest. Lifting weights will help you retain muscle and combat the drop in metabolism that can occur during weight loss.

 

ALWAYS drink before eating

Studies have shown, that drinking two glasses of water before every meal helped dieters lose five pounds more than the non-water drinkers over three months.

 

Skip Alcohol

Alcohol flips your brain into hungry mode. Several studies have shown, that having a drink before a meal causes people to eat around 200 calories more. In addition, the body burns off alcohol first, meaning that the calories in the rest of the meal are more likely to be stored as fat. If you want to enjoy a glass now and then, choose white-wine spritzer.

 

Relax

Long-term stress is really really bad for your waistline. When you’re chronically stressed, your body is flooded with stress hormones, which stimulate fat cells deep in the abdomen to increase in size and encourage fat storage. Plus, stress hormones spark your appetite, making you likely to overeat. Do more things that calm you down like going for a walk, meditating, yoga, hiking, listening to classical music or taking a bath.

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Author:

Iris Pohl

Fitness & Nutrition Expert | Licensed Sports Nutritionist | Certified Sports Journalist | TV Presenter

Iris loves encouraging others reaching their fitness goals and starting an active, healthy lifestyle. Her mission is to help women of all ages create a healthier, sexier, stronger, body and mind.


“Start. And keep going."