Even if you are doing everything right, your body might not show the results you expected. That could happen to everyone and don’t worry, you can fix it. This could happen because of many reasons. However, the main problem you could have may be that your metabolism is slow. You probably know that the higher your metabolic rate is the more calories your body will burn. That results into easier weight loss and a bigger chance of keeping the weight off. In addition, having a high metabolic rate will give you more energy and make you feel better during the day. If you are one of those people whose metabolism is slow, take a look at this article. We are going to share with you excellent ways on how to increase your metabolic rate and make fat loss easier than ever.
Best Ways to Speed up Your Metabolism for Faster Fat Loss Process:
Drink more water
Those people who tend to drink water instead of sugary beverages are far more successful at their plan for losing weight and yes, keeping it off. This is simply because all sugary beverages come with tons of calories. If you replace all of them with water you will automatically consume fewer calories. Keep in mind that consuming water may also temporarily boost your metabolism. As a matter of fact, many studies have proven that consuming 0.5 liters of water boosts resting metabolism by 10 to 30% for about an hour. If you want to burn even more calories opt in for cold water. That’s because your body will use additional energy to heat up the water up to body energy. In addition, not only water boosts your metabolism, it can help promote weight loss.
Get more sleep
It is very common for people who aren’t getting enough sleep to have more difficulties when it comes to weight loss. According to many studies, sleep deprivation can signal your hunger and appetite hormones even when you are not hungry. A four year study showed that adults who slept for only 5 hours a night boost their levels of hunger by up to 14.9%. In addition to that, having slept fewer hours than recommended, their metabolic rate was far more slowly compared to other adults who slept 7-8 hours per night. If you aren’t getting enough sleep you are more likely to skip your workout. In some cases if you still go to the gym, you wouldn’t have the same results. That’s simply because you are tired and your metabolic rate is low which will result into fewer calories burnt.
Eat plenty of protein
Did you know that consuming food will boost your metabolism for a few hours? This is known as the thermic effect of food. That’s caused by the additional calories which are required to digest, absorb and process the nutrients in your lunch. Consuming more protein will cause a larger rise in the thermic effect of food. Protein will boost your metabolic rate by 15 to 30% while carbs will only boost 5 to 10% and fats 0 to 3%. In addition to this, when it comes to weight loss protein has been also proven to help you feel fuller and prevent you from overeating. In one study was shown that people who ate more protein end up consuming up to 450 calories per day. Not only is really helpful in your weight loss diet, it will boost your metabolic rate to the rate it should be.
Consume spicy foods
Adding spicy flavors on your meals will do much more than just add fun flavor. Spicy foods like chili peppers and curry will increase your overall body temperature. What this has to do with metabolic rate? Well, according to many studies, your body temperature and metabolic rate are linked. That means as you burn energy, heat is released. By boosting your body temperature, spicy foods will temporarily increase your metabolic rate and stimulate the use of stored fat as energy.
Many scientists agree that consuming spicy foods will signal your brain receptors of satiety sooner. That means you’ll stop eating because you feel satisfied. Spicy foods are often included on many weight loss strategies. By consuming more spicy foods you’ll end up eating 100-200 calories less than usual. Not only will help you speed up your metabolism, it will also help you on your weight loss diet. Must read: 15 Ultimate Fat Burning Foods to Include in Your Diet and Feel No Guilt
Drink Green Tea or Oolong Tea
You probably are familiar with all benefits of green tea. Maybe you didn’t know that oolong tea and green tea have been proven after many studies to boost your metabolic rate by 4-5%. How they play role in increasing the metabolism? Well, the 2 teas help convert some of the fat that is stored in our bodies into free fatty acids. That will result into increasing fat burning up to 10-17%. Not only they are helpful in boosting your metabolism, since they are low in calories drinking them is good for weight loss and weight control. It’s known that their abilities in boosting the metabolism will help you prevent weight gain. Regaining the lost weight is very common due to a decrease in metabolic rate. Next time you visit the shops opt for green tea or oolong tea.
Many studies have proven that calcium, which is essential mineral to our bodies, can increase our metabolism that will lead into more weight loss. Many scientists have shown that a high-calcium, low-calorie diet increased fat loss up to 42%, compared to only low-calorie diet that showed only 8% fat loss. In addition, researches show that dairy lovers are less likely to suffer from metabolic syndrome. Symptoms of having a metabolic syndrome are high blood pressure, poor blood sugar control, abdominal obesity that can boost the risk of heart disease and diabetes. Make sure to include dairy foods such as skim milk, low fat cheese, yogurt in order to speed up your metabolism and help promote weight loss.
According to many studies, caffeine which is found in coffee will increase your metabolic rate by 3-11%. Coffee, like green tea, will also help you in fat burning. You should know that this seems to affect lean people more. According to one study done in 2013, coffee boosted fat burning up to 29% for lean women, however, only 10% for obese women. It’s for sure that coffee will boost your metabolic rate which will lead into more weight loss. In addition, the effect coffee has on our metabolism can also contribute to successful weight loss and control.
High intensity interval training or commonly known as HIIT, involves fast and very intense waves of physical activity. It’s proven that HIIT can help you burn even more fat. This happens by boosting your metabolism, even after your exercise time is finished. Boosting your metabolic rate is believed to be greater for HIIT than any other kinds of workouts. In addition, HIIT has also been proven to help you burn fat. One study have shown that an overweight young man reduced fat mass by 4.5 pounds and belly fat up to 17% in the course of 12 weeks. Make sure to include high intensity workouts to your diet plan in order to speed up your metabolism and lose weight faster.
If you are struggling with your weight loss plan, you may have a problem with your metabolism. Before you go and quit your so far done efforts, take a look at these excellent 8 ways you can boost your metabolic rate which will help you get back on the right track.