5 simple ways to boost your metabolism
Can You Speed up Your Metabolism to Lose Weight?
Weight loss isn’t only about eating fewer calories. Effective weight loss programs also include strategies to speed up metabolism. Fortunately, there are multiple ways you can do this. Below are 5 simple methods.
1. Do High-Intensity Workouts
One of the most effective forms of exercise is high-intensity workouts, also known as high-intensity interval training (HIIT).
HIIT is when exercise involves quick and very intense bouts of activity, such as sprints or fast push-ups. It really speeds up your metabolism, even after the workout has finished — an effect dubbed the “after burn”
2.Don’t Starve Yourself
While eating less is a key weight loss method, eating too little is usually counterproductive in the long term. The thing is, calorie restriction causes a decrease in your metabolic rate, or the number of calories burned.
This effect is known as the “starvation response” or metabolic adaptation. It is the body’s way of warding off potential starvation and death.
3. Get Good Sleep
Getting inadequate sleep is not only bad for your general health, it may also slow down your metabolic rate and increase your risk of gaining weight
One study showed that metabolic rate decreased by 2.6% when healthy adults slept for only four hours per night for five days in a row
Another five-week study found that sustained sleep disruption, along with irregular sleeping times, reduced resting metabolic rate by 8%, on average.
Accordingly, lack of sleep has been associated with an increased risk of weight gain and obesity
Temporarily boosting your metabolic rate doesn’t have to be complicated. It’s as simple as going for a walk or drinking a glass of cold water.
Many studies show that drinking water leads to an increase in the number of calories burned, an effect known as water-induced thermogenesis.
Drinking cold water has an even greater effect than warm water, as this requires the body to warm it up to body temperature. Studies on this phenomenon have provided varying results. About 16 ounces (half a litre) of cold water may cause anywhere between a 5–30% increase in the number of calories burned for 60–90 minutes afterwards .
It seems that increasing your water consumption is also beneficial for your waistline. Several studies show that drinking 34–50 ounces (1–1.5 litres) of water daily may lead to significant weight loss over time .
Eating adequate amounts of protein is essential if you want to build or maintain your muscle mass. But dietary protein also has other important qualities.
All food leads to a temporary increase in metabolic rate, known as the thermic effect of food (TEF). However, this effect is much stronger after eating protein than after eating carbs or fat.
In fact, protein increases metabolic rate by 20–30%, whereas carbs and fat cause a 3–10% increase or less . This boost in calorie expenditure may help promote weight loss or prevent weight regain after a weight loss diet.
Take Home Message
Although your basal metabolic rate is largely beyond your control, there are various ways to increase the number of calories you burn.
The strategies mentioned in this article can give you a significant advantage in your battle against the bulge.