10 great ways to boost your metabolism!
1) Act like a caveman. By adopting a Paleo diet, which includes a good deal of protein. [Scroll down to the interview in this post for the definition and specifics of Paleo.] Digesting protein burns more calories than fat or carbs. So increasing your intake of protein increases lean body mass. Protein also keeps you feeling fuller, longer than carbs, so you can eat less and still be satisfied.
2) Hydrate, hydrate, and hydrate some more. Water is essential for our bodies to work effectively. Dehydration triggers the body into conservation mode, which leads to a slowdown in metabolism. There’s another reason to reach for that extra glass of water: When you’re dehydrated, you’re more likely to eat more than when you’re sufficiently hydrated. The body often mistakes thirst for hunger.
3) Pack on the pounds (of muscle). A pound of muscle burns 6 calories a day to sustain itself versus the 2 calories burned by a pound of fat. So 20 pounds of muscle will burn 120 calories a day, while 20 pounds of fat will only burn 40 calories. An 80-calorie difference that works for you long after your workout.
4) Turn up the intensity of your workouts. Short bursts (about 30 seconds) of more intense movement increases oxygen consumption, which in turn require cells to work harder to burn energy. This results in greater calorie expenditure and tips a weight-loss plateau in the right direction.
5) Go organic. Pesticides and toxins can interfere with your thyroid, which is involved in regulating weight loss.
6) Say “Oh yes, please!” to omega-3’s. Omega-3 fatty acids (found in such foods as flax seeds, walnuts, salmon, sardines, Brussels sprouts, and cauliflower) regulate metabolism by balancing blood sugar levels and reducing inflammation. Omega-3’s may also reduce resistance to leptin, a hormone that affects our appetite levels and breakdown of fat.
7) Become a (short-term) snacker. In the beginning of your weight loss efforts, eating small meals and snacks every 3-4 hours will stabilize blood sugar—helping you begin to access stored fat for energy—combat foggy thinking, increase energy level, and balance mood. Snacking will also avoid the tendency to overeat since you won’t get to the starvation point. Once mastered, you can eat only when you are hungry, and utilize a technique called intermittent fasting.
8) Sip green tea. Green tea has a whole list of health benefits, one of them being weight loss. Studies have shown that green tea can rev up our metabolic rate and fat burning ability.
9) Fiber up. With fresh fruits and veggies, not grains and beans. Why? Grains and beans are not only tough for our digestive systems to process, but they also create inflammation in the body. [This interview clears up the confusion over grains and beans.] Getting your fill of fiber helps keep you feeling satisfied.
10) Get those zzzzz’s. A 2013 study proved that sleep deprivation leads to overeating, a preference for junk food, and a decreased ability to resist making nutritionally poor choices. So continuous lack of sleep can result in some serious weight gain.
Check Out My Best Selling Books:
Get Your Free Simple Life Gifts Here: