Table of Contents
1. Eat More Protein
2. Strength Train with Weights
3. Do HIIT Workouts
4. Take Green Tea and Coffee
5. Get Enough Sleep
6. Eat Spicy Foods
7. Stay Hydrated
8. Build Muscle Mass
9. Coconut Oil Should be Incorporated In Your Diet Plan
10. Limit Alcohol Intake
Introduction
When it comes to weight loss, metabolism plays a very important role and if the metabolism rate is fast and effective, it can work wonders. Metabolism is the way through which your body uses food and beverages to produce energy. Your metabolism depends on a number of factors some of which are age, genetics, food and physical exercise. When your metabolism rate is high, then more calories and fat are burned in a given span of time. Below are ten strategies that you can employ to increase your metabolic rate.
1. Eat More Protein
It has been demonstrated that protein is the most satiating nutrient. If you increase the amount of protein in your diet, your metabolism can increase by about 80-100 calories per day. As earlier established, protein needs more energy to be digested by the body than carbs and fats do. Also, your body utilizes up to 20-30% of your total energy for the digestion of proteins. Cut down on the number of carbohydrates and fats consumed and replace with high protein foods such as meat, fish, eggs, nuts and beans.
2. Strength Train with Weights
Weight lifting and resistance training increases muscle size, and the larger the muscles, the faster the metabolism because muscles burn more calories than fats even when the body is in a state of rest. The metabolism rate can be increased by doing weight training exercises twice to three times a week, for 30-60 minutes. Also perform compound movements that target several joints at once such as squats, dead lifts, and presses.
3. Do HIIT Workouts
For instance, High Intensity Interval Training (HIIT) involves performing exercises at full capacity for some time then following it with a period of rest. HIIT makes metabolism faster because your metabolic rate increases even after the exercise session is over. It is recommended to perform HIIT two to three times a week or to perform HIIT on one day and strength training on the next day. Some of the most common HIIT exercises are: sprinting, cycling, skipping rope, kettle bells swings and stair exercises.
4. Consume Green Tea and Coffee
Caffeine and antioxidants in green tea and coffee are known to help boost the metabolism a notch higher. Caffeine mobilises stored fatty acids in the body and make them available to be burnt during exercise. It also activates your central nervous system and sends signals to your body to burn more fat. Consume 2-3 cups of unadulterated green tea or organic coffee per day.
5. Get Enough Sleep
This implies that a person who sleeps for a shorter duration will have their metabolic rate reduced to as low as 15%. Lack of the recommended 7-9 hours of quality sleep makes one to gain weight by stimulating the hunger hormones known as ghrelin and at the same time reducing leptin levels. For proper sleeping, it is recommended to set bedtime routine, avoid using electronic devices before going to bed and maintain proper sleeping conditions.
6. Eat Spicy Foods
Meals that are prepared using spices such as chili peppers contain a compound known as capsaicin which can increase metabolic rate slightly. Research work reveals that diet-induced thermogenesis can raise the metabolic rate by about fifty more calories through the consumption of capsaicin. Include foods such as cayenne pepper, garlic, ginger and cinnamon in your meals and between meals.
7. Stay Hydrated
This beverage assists in increasing the metabolic rate of the body and, particularly, the fat layer. Dehydration slows your metabolism down because your body is not receiving enough water to function as it should. Intake of water to replenish sweat loss should be at least 8 glasses of water a day. Adding lemon or lime also provide flavor and extra element that can help in metabolizing food faster.
8. Build Muscle Mass
The amount of muscles that a person has determines the ration at which the body can burn calories. While fat mass, fat tissue is inactive and stores calories throughout the day, muscle mass helps to burn calories continually. Perform resistance training at least 2-3 days weekly in addition to cardio to develop lean muscle that has high metabolic capacity. Consume enough protein, specifically between 0. 5-1 grams per pound of your body weight every day.
9. Include Coconut Oil in Your Meal Planning
Coconut oil is made up of special forms of fats known as Medium-Chain Triglycerides which may help increase the metabolic rate compared to the long chain fats. MCTs get transported directly to your liver where they are utilized for energy or ketone synthesis. Include 1-2 tablespoons of virgin coconut oil in your smoothies, coffee or bake items for daily consumption.
10. Limit Alcohol Intake
Alcohol also inhibits the process of burning stored fats in the body for energy production. It is recommended that women should consume no more than 1-2 units of alcohol per day while men should take not more than 2-3 units per day. Alcohol contains empty calories and carbs that can quickly get deposited in the body if taken in large proportions. Moderation in drinking while paying particular attention to foods that help boost metabolism and activities.
Conclusion
Increasing the metabolism is another great strategy that can be used to support the process of shedding off excess fat and preventing obesity. It is also worth noting that when metabolism-boosting foods and activities are incorporated into one’s lifestyle, they yield good weight loss outcomes in the long run. Try not to cheat on your metabolism and give it at least 6-8 weeks to adjust to your new patterns for the best results.
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