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Most of us want that one solution to increase our metabolism and stop weight gain for good. But there isn’t just one way to increase your metabolism…there are several of them! So while you can’t just eat one food or do one simple task that will boost your metabolism, you can combine a few to get the results that you want. Check out these 10 simple ways you can boost your metabolism below.
1. Eat more protein.
Eating foods that are rich in protein helps you lose weight because it takes the body a long tie to digest protein, which means you’ll feel full longer. Another reason is that protein helps build muscle. When you have more muscle you lose more weight. This is because lean muscle burns more fat, especially after exercise.
2. Build muscle mass.
We’ve all heard that muscle burns fat—even when you’re at rest. So even if you do simple weights at home, building up those muscles will increase your metabolism and help your fat to dissipate.
3. Make sure to eat breakfast.
Morning is the peak time for your body to burn calories and eating breakfast helps jumpstart your metabolism for the day. So eating a satisfying breakfast gives you plenty of energy to burn and will keep from binging later during the day—and making you gain weight.
4. Don’t skip meals.
When you skip multiple meals, your body goes into starvation mode and slows down your metabolism so you lose less energy—basically it thinks that you’re in trouble.
5. Eat small meals throughout the day.
Contrary to what you may think, having smaller meals every 3-4 hours will help to speed up your metabolism, since your body will always have something to burn. It lets your body know that food is in plenty and you’ll be able to increase the speed of your metabolism to burn the calories that you take in.
6. Eat enough calories.
Just like you want to eat often, you also want to eat enough. Consuming too few calories for an extended period of time can send your body into starvation mode. The number of calories you need to consume each day to prevent this depends on your age, sex and how often you exercise. Calculating your base metabolic rate (BMR) is a good place to start.
7. Spice up your food.
Spicy foods like peppers can boost your metabolism. Peppers contain capsaicin, a metabolism-boosting substance. Other spices that contain capsaicin include mustard, horseradish, and ginger.
8. Get enough sleep.
We may not realize it, but sleep deprivation can take a toll on our metabolism. Research has shown that lack of sleep disrupts our hunger and satiety hormones, leptin and ghrelin. Ghrelin is the hormone that tells you you’re hungry and need to eat. Leptin is the satiety hormone that signals when you’re full. Lack of sleep will cause an increase of ghrelin and a decrease in leptin. When you don’t get enough sleep, your metabolism won’t function properly and you’ll feel sluggish and probably put on some weight.
9. Drink cold water.
Cold water is quite effective in boosting your metabolism. This is because your body uses that cold water to increase your body temperature, which in turn helps you to burn more calories. In addition by drinking more water, you will incidentally replace sugary drinks and empty calories from soda and juices.
10. Do interval training.
All movement is beneficial, but a great way to speed up your metabolism is doing High Intensity Interval Training (HIIT). HIIT is a cardio session that alternates short bursts of intense movement with longer, less strenuous activity. Research shows that HIIT kicks your metabolism into gear and allows you to keep burning calories AND fat even after your workout is done.
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