Metabolism Boosting Tips from Austin Holistic Fitness and NutritionAug 02, 2021
8 WAYS TO BOOST YOUR METABOLISM
THE ELUSIVE METABOLISM BOOST
Boosting the metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several factors. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can’t control your age, gender, or genetics, there are other ways to get a boost. Read on for 10 ways to rev up.
1) Building Muscle
Our bodies constantly burn calories, even when we’re at rest. This resting metabolic rate is much higher in people with more muscle mass. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.
2) Kick UP Your Cardio
Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout because you used the muscle you have! To get the benefits, try a more diverse fitness class that includes cardio and weights at the gym or include short bursts of jogging during your regular walk. Talk to a trainer if you have any pain to get you moving in the best way for your body.
3) Drink More Water
The body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day (up to 100oz) burned more calories than those who drank four. To stay hydrated, drink a glass of water or herbal tea throughout the day in smaller amounts like 4 oz at at time. In addition, try munching on fresh fruits and vegetables, which are full of fluid, rather than pretzels or chips.
4) Eat More Often
Eating more really can help you lose weight — eating more often, that is. When you eat large meals with many hours in between, you train your metabolism to slow down. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at meal time.
update: Eating more often isn't just the key to increasing the metabolism it is more being consistent in whatever routine of eating you choose. If you choose 2x a day then stick it for a month and see how you body responds then try 6 small meals a day. If the 6 smaller meals feels better than stick to that.
5) Spice Up Your Meals
Spicy foods contain chemical compounds that kick the metabolism into high gear. Eating a tablespoon of chopped red or green chili pepper can temporarily boost your metabolic rate by 23 percent. Some studies suggest the effect only lasts about half an hour, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red-pepper flakes.
6) Eat more Protein
The body burns up to twice as many calories digesting protein as it uses for fat or carbohydrates. Although you want to eat a balanced diet, replacing some carbs with lean, protein-rich foods can jump-start the metabolism at mealtime. Healthy sources of protein include lean beef and pork, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.
7) Drink Green Tea at lunch time
Drinking green tea or oolong tea offer some natural caffeine, substances shown to rev up the metabolism for a couple hours which when taken at lunch time gives a good boost. Be careful starting your day with caffeine as it can give you cravings more high sugar foods in morning.
8) AVOID CRASH DIETS
Crash diets — those involving eating fewer than 1,000 calories a day — are disastrous for anyone hoping to quicken their metabolism. Check your metabolism through online calculators. Although these diets may help you drop pounds (at the expense of good nutrition), a high percentage of the loss comes from muscle especially when you are working out hard as well. The lower your muscle mass, the slower your metabolism which we talked about earlier. The final result is a body that burns far fewer calories (and gains weight faster) than the one you had before the diet.
The impact of different foods and drinks on the metabolism is small compared to what you need for sustained weight loss. Your best bet for creating a mean calorie-burning machine is to build muscle and stay active. The more you move during the day, the more calories you burn. And remember: working out in the morning has the benefit of revving up your metabolism for hours.
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