If you’re looking to burn fat, you’ve probably considered exercise and a proper diet, but are you aware of other methods? Combining a healthy diet and regular physical activity can help you increase your metabolic rate and burn more calories than ever before. Here are four simple tips to help you boost your metabolism.
Exercise – (Simple Ways to Increase Metabolism Naturally)
Research has demonstrated that exercise increases metabolic rate, which is linked to the recovery from exercise, associated with excess post-exercise oxygen consumption (EPOC). EPOC contributes to daily energy expenditure and maintains body mass. In one study, participants increased their metabolic rate after rigorous exercise for 14 hours, leading to weight loss.
Although some studies have not found a significant difference between active and sedentary individuals, a review of the evidence showed that highly active individuals have a metabolic rate between 5 and 19% higher than those who are sedentary. Further studies are needed to confirm or disprove the effectiveness of exercise for weight loss.
Exercise also stimulates certain metabolic processes by increasing the levels of hormones such as adrenaline and the thyroid hormone, which step up the general metabolic activity. Moreover, exercise has been linked to improved mood, decreasing feelings of depression and anxiety, and increasing the levels of serotonin, a hormone that helps people feel better.
Diet
A plant-based diet supports metabolic efficiency because it is easy to digest and contains lots of phytonutrients, minerals, and vitamins. Avoid concentrated foods that may cause internal chaos and slow down nutrient metabolism. A high-protein diet can increase metabolic rate by as much as 80 calories per day. This diet also helps you lose weight.
Fruits have a fat-burning effect as the natural sugars in fruits, along with fiber, have this effect. The calories in a serving of fruit are low, so these foods are good for the metabolism. Berries, for example, contain high levels of fiber, which moves fat through the digestive system more quickly. They also contain anthocyanin, a pigment found in blueberries and raspberries that increases thermogenesis.
Ginger has long been revered for its medicinal qualities, and a recent study found it to be an effective thermogenic food. And in a study published in the journal Metabolism, ginger stimulates the production of two hormones that aid in fat burning and enhance the metabolic rate.
Nuts have a high energy density and complex compounds, which may reduce the absorption of energy and increase resting energy expenditure. According to a study published in the Journal of Nutrition, the daily consumption of nuts may contribute between 55 and 75 percent of an individual’s daily energy needs.
Nuts are an excellent source of nutrients, including vitamins, minerals, fiber, omega-3 fatty acids, and protein. They are rich in antioxidants and prevent heart and inflammatory diseases. Consuming nuts can increase metabolic rate and reduce the risk of weight gain and obesity by 15%.
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Hydration
Drinking plenty of water has many benefits, from weight loss to better digestion and elimination of waste products. It also flushes out toxins from the body and helps the kidneys filter waste. Water keeps your body functioning properly and can jumpstart your metabolism. Even a slight dehydration can affect your cognitive function, physical movement, and immediate memory.
When cells don’t have enough water, they secrete a chemical that constricts blood vessels. A constricting blood vessel can increase the risk of heart disease and hypertension. It’s important to track your daily water intake. A free app for tracking water intake is Aqualert, which tracks how much water you’re drinking.
Resistance Training – (Simple Ways to Increase Metabolism Naturally)
While cardiovascular exercise can help increase metabolism in the short term, resistance training may be even more effective in the long term. That’s because resistance training helps build lean muscle mass, which in turn increases resting metabolic rate (RMR) – the number of calories your body burns at rest. In fact, each pound of muscle burns about 6 calories per day, while each pound of fat only burns about 2 calories per day. So, by building muscle through resistance training, you can increase your RMR and burn more calories even when you’re not working out.
High-Intensity Interval Training (HIIT)
HIIT is a type of exercise that involves short bursts of intense activity followed by periods of rest or low-intensity activity. This type of training has been shown to be very effective at increasing metabolism, both during and after the workout. In fact, one study found that HIIT increased metabolic rate by 25% for up to 24 hours after the workout. Additionally, HIIT has been shown to be more effective at burning fat than steady-state cardio, which may also help boost metabolism in the long term.
Sleep
Getting enough sleep is crucial for overall health, but it can also play a role in metabolism. Studies have shown that sleep deprivation can lead to a decrease in metabolic rate, as well as an increase in hunger and food cravings. Additionally, lack of sleep can lead to an increase in the hormone cortisol, which can promote fat storage and decrease muscle mass. Aim for at least 7-8 hours of sleep per night to help keep your metabolism functioning optimally.
Spicy Foods
Spicy foods such as chili peppers contain a compound called capsaicin, which has been shown to have a thermogenic effect – meaning it can increase metabolism and fat burning. One study found that consuming 2.56 milligrams of capsaicin increased metabolic rate by 8% for up to 30 minutes after consumption. While this effect may not be significant enough to result in long-term weight loss, incorporating spicy foods into your diet can be a tasty way to give your metabolism a small boost.
Protein – (Simple Ways to Increase Metabolism Naturally)
As mentioned earlier, a high-protein diet can increase metabolic rate and help with weight loss. This is because protein requires more energy to digest than carbohydrates or fats, meaning that the body burns more calories when processing protein. Additionally, protein can help build lean muscle mass, which as mentioned earlier, can increase RMR and help burn more calories even at rest. Aim to include protein at every meal, such as lean meats, eggs, beans, and tofu.
Stress Management
Stress can have a negative impact on metabolism by increasing the hormone cortisol, which can promote fat storage and decrease muscle mass. Additionally, stress can lead to overeating and poor food choices. Incorporating stress-reducing activities such as meditation, yoga, or deep breathing into your daily routine can help keep cortisol levels in check and support a healthy metabolism.
Green Tea
Green tea is a beverage that is rich in antioxidants and has been shown to have a thermogenic effect, similar to spicy foods. One study found that drinking green tea extract increased metabolic rate by 4% for up to 24 hours after consumption. Additionally, green tea has been shown to aid in weight loss and may help reduce the risk of chronic diseases such as heart disease and diabetes.
In conclusion, there are many simple ways to increase metabolism, which can help support weight loss and overall health. By incorporating exercise, a healthy diet, and lifestyle habits such as getting enough sleep and managing stress, you can give your metabolism a boost.
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