Do you want to lose weight? Do you want to stay healthy and active? Increasing your rate of metabolism can help you achieve such goals. Boosting your metabolism is not as difficult as it sounds. Here a few quick tips for this matter.
1. Eat Protein in every meal
Eating food can increase your metabolism for a few hours. This phenomenon is called Thermic Effect of Food or TEF for short. TEF is caused by extra calories needed to digest, process and absorb the nutrients in your meal. And the largest increase in TEF is caused by eating Protein, which not only increases your metabolism to 15-30% as compared to 5-10% by carbs and 0-3% by fats but also prevents you from over-eating.
2. Drink more water
Drinking water is known for increasing your metabolism temporarily. Studies indicate that drinking 0.5 liters of water increases our metabolism by 10-30% for approximately an hour.
Water is also great for keeping extra weight off. As water does not contain any calories, substituting it with other drinks which may contain sugar will help you maintain your weight.
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3. Doing high-intensity workout
A high-intensity workout can help you burn fat by increasing your metabolism, even after your workout. The high-intensity workout has shown promising signs when it comes to burning fat faster than regular exercise.
High-intensity workout contains quick and intense activity and if you mix it with your daily exercise routine you can easily boost your metabolism and burn fat!
4. Lifting heavy
Muscles are more active and therefore help you increase your metabolism when you build them more, even at rest. Lifting weights help you regain muscles and fight the drop in your metabolism which can occur during weight loss. Hence, higher amounts of muscles will result in a higher metabolism.
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5. Standing more
Sitting for a long time burns only a few calories, it is bad for health and leads to weight gain. Standing, however, burns more calories than sitting. It can burn about 174 extra calories.
6. Drinking Green or Oolong Tea
Green tea and Oolong tea are well known for converting your body fat into free fatty acids which increase fat burning my 10-17%. Due to their property of containing low calories, drinking them can help with weight loss and maintenance.
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7. A good night’s sleep
A tragic news for all the night-owls out there. Lack of sleep is linked to an increase in the risk of getting obese. The risk of obesity is increased with lack sleep because it negatively effects your metabolism which can further lead you to develop type 2 diabetes.
Lack of sleep also increases your feel for hunger as your ghrelin (hunger hormone) gets a boost while your leptin (fullness hormone) is decreased. This is why you can eat a ton and not feel full to the throat.
8. Drinking coffee
Just like green tea, coffee boosts your metabolism by 3-11% and promotes fat burning. However, studies show that fat burning is increased for lean people than obese. Nonetheless, it does help you with weight loss and maintenance.
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9. Replace cooking oil with coconut oil
Replacing coconut oil with other oils helps you boost your metabolism, although it is a slight increase. Compared to other oils and the saturated fats they contain, coconut oil contains a lot of medium-chain fats. It is due to these medium-chain fats in coconut oil your metabolism increases.
10. Eat breakfast
Breakfast is the best metabolism booster as it can alone increase your metabolism by 10%. Its richness in burning fat and increasing metabolism, even more, can be improved by adding healthy protein and fat sources like eggs or Greek yogurt. International Journal of Obesity conducted a study in 2010 in which they found that higher-fat breakfast actually helps the body to burn more fat and carbs throughout the day. Never miss your breakfast!