Do you ever feel like your metabolism is more willing to take a nap than run a race? Here are a few easy healthy habits you can do to get your engine moving faster. If you start your day with a glass of cold water then you are on the road to revving up your metabolism and burn extra calories all day.
- Drink before you eat: 2 glasses of water before every meal sheds extra lbs because it revs your metabolism. When you drink cold water, your body uses extra calories to warm the water up to body temperature. Try adding some detox fruit waters to cleans and energize and hydrate your body. Drinking more water is linked to reduced calorie intake and a lower risk of weight gain.
- Have coffee: As caffeine raises blood pressure and puts the central nervous system on high alert, the body burns calories to meet its energy needs, boosting metabolism. Enjoy a Nitro cold brew when the weather heats up. This cold brew has a rich, creamy texture and natural sweetness without the need to add milk and sugar.
- Enjoy a spot of tea: Green tea is known for its many therapeutic benefits. This antioxidant-rich traditional Chinese drink not only helps keep cholesterol levels in check and aids digestion, it can also helps to boost your metabolism. Two cups of green tea provides optimal dosages of important minerals like manganese, selenium, chromium, and zinc. However, it has also been proven to prolong norepinephrine, the fat burning accelerating hormone. Make it iced for a calorie burning boost!
- Exercise: Building up the muscles is an important thing to boost your metabolism, because muscle burns more calories than fat. HIT-The fundamental principles of High Intensity Training (HIT) are that exercise should be brief, infrequent, and intense. You can sprint around the playground or one block at a time in your neighborhood while your kids ride their bike. Don’t have a free weights? Use your own body weight and do some girl push-ups or a barre video on youtube.
- Fit in some fiber: Eat some oatmeal, it will jumpstart your metabolism in the morning. It is rich in fat solvable fiber, which requires a lot of calories to break down. Eat good carbs including fresh veggies and fruits. You can also incorporate whole grain pasta and brown rice which metabolize slow and keep you full longer.
- Eat more protein: Eating more protein allows people to have a higher metabolism, because the body uses more calories to burn protein than carbohydrates. It’s the building block of lean muscle mass. Protein packs more calories than carbohydrates, aim for about 20 grams at each meal throughout the day. 20 grams is roughly equal to 3 eggs or 1 cup of lentils.
Bring on the milk and cheese: Women who loaded up on dairy three to four times a day lost 70 percent more body fat than those who skipped dairy, according to a study published in the American Society for Nutritional Sciences’ Journal of Nutrition. But how does this work exactly? Dairy, which is full of calcium and fat-burners like amino-acid leucine, helps maintain lean muscle mass, which boosts your metabolism.
- Ditch the fake sugar: Because artificial sweeteners contain no calories, they mess up your metabolism. These phony substances actually confuse your metabolism which in turn slows it down and leads to weight gain. This is exactly the opposite effect you want when trying to forgo the calories you get from real sugar. In animal studies, the rats that consumed artificial sweeteners ate more, their metabolism slowed, and they put on 14 percent more body fat in just two weeks — even eating fewer calories.
- Eat spicy: If you’ve ever felt sweaty after eating chili peppers, it’s because your body is actually producing more heat, which means you’re also burning a slightly greater number of calories. Chili peppers contain the chemical capsaicin, which attaches itself to a protein on your muscles, causing you to burn more energy and release it as heat. This process increases your metabolism and body temperature, upping the calories you burn by 4 to 5 percent, according to a review study published in 2010 in the International Journal of Obesity
Broccoli and Your Metabolism: Broccoli might also have fat-burning benefits, according to a study published in 2013 in the American Journal of Clinical Nutrition. The researchers found that people who ate broccoli high in glucoraphanin — a beneficial phytonutrient — burned more fat than study subjects who didn’t eat broccoli. You’ll also get other nutrients from broccoli, including calcium and fiber, along with vitamins A and C.
Take a stand: Sitting too much is bad for your health. Answer that phone call and pace around while chatting.
- Start fidgeting: experts agree that if you are a fidgeter you are helping your metabolism with the constant motion. A large part of the exercise component is involuntary exercise – the things we have no control over like fidgeting, posture and shivering. A person who can’t sit still burns a lot more calories than a person who is more passive.
Do you incorporate any of these tips into your everyday? Do they work for you? Comment and let me know!