Start Eating Plenty of Protein With Every Meal
Eating high protein foods can increase your metabolism for a few hours. This is called the thermic effect of food. It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.
Protein causes the largest rise in thermic effect of food. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. Eating protein has also will help you feel more full and prevent you from overeating.
Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it reduces muscle loss, which is a common effect of dieting.
Drink More Water
People who drink water instead of sugary drinks are more successful at losing weight and keeping it off. This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake. Kind of very simple.
Studies have shown that drinking 0.5 litters of water increases resting metabolism by 10–30% for about an hour. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.
Water can also help fill you up. It’s known fact, that drinking water a half an hour before you eat can help you eat less.
So simply put, water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.
Make Your Workouts High Intensity
High intensity training involves quick and very intense bursts of activity. It can help you burn more fat by increasing your metabolic rate, even after your workout has finished.
This effect is believed to be greater for high intensity workouts, than for other types of exercise. What’s more, high intensity workouts also will help you burn fat.
So adding high-intensity workouts, can boost your metabolism and help you burn fat.
Lift Heavy Ass Weights
Muscle is more metabolically active than fat, and building muscle can help increase your metabolism. This means you will burn more calories each day, even at rest. Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss.
I bet you have seen yourself that bigger athletes, who has more muscle mass, can eat much more, do less cardio, and still going to burn fat faster. Why? Well just because they carry more muscle.
Study was done with people who were on clean diet, and lifted weight. And after the people who were on the diet and used weight training, maintained their muscle mass, metabolism and strength. The others who didn’t use weight training, lost weight, but also lost muscle mass and experienced a decrease in metabolism.
So again, lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.
Try To Stand As Much As Possible
Simply put, sitting burn less calories. Simple as that. And actually can lead to weight gain. In fact, standing compared to sitting, at work can burn an extra few hundred calories.
If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also make yourself a standing desk. I wrote about that before.
So, sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest your time in making a standing desk.
Drink Green Tea
Green tea have been shown to increase metabolism by 4–5%. But I guess we all knew that right? But to add a bit more. These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning up to 15-17%.
As they are low in calories, drinking green tea may be good for both weight loss and weight maintenance.
Don’t get me wrong here. It’s not like green tea will make you lose big amounts of weight. For each individual green tea work differently. So don’t expect something magic to happen. But it works and it was proven many times.
So, drinking green tea may increase your metabolism, may also help you lose weight and keep it off.
Make Your Food Spicier
To this day people don’t know that, peppers contain capsaicin, a substance that can boost your metabolism. You experienced yourself this before, but I will refresh your memory. Every time you eat something spicy, you starting sweating right? You getting hot, right? So that means your metabolism increased. Very simple. But the only problem is, many people can’t tolerate these spices at the doses required to have a significant effect.
One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. So think this way. Now you eating five or so meal per day. That will add up very fast.
Yes you going to say well this is very little. But think this way. You eating clean, you lifting weights, you do some cardio. All of that put together make really nice numbers. So your metabolism will go through the roof. Numbers do not lie.
So, eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight.
That Good Night’s Sleep
I wrote about this before. Lack of sleep is linked to a major increase in the risk of obesity. This may partly be caused by the negative effects of sleep deprivation on metabolism. Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes.
And it’s a fact, that when you deprived of sleep you are more linked to eat whatever you crave. Because lack of sleep increases hunger hormone ghrelin, and highly decreases fullness hormone leptin. Maybe you didn’t know those names, but you definitely know the feeling. When you can’t stop eating crap, just to get that boost of energy.
Now you know why, when you are sleep-deprived you feel hungry and struggle to lose weight.
So, lack of sleep can decrease the number of calories you burn, change the way you process sugar and disrupt your appetite regulating hormones. Very simple.
Coffee To Rescue
Well I wrote about this as well. That studies have shown that the caffeine can boost metabolism up to 11%. Like green tea, it also promotes fat burning. Just think about it: FAT BURNERS WITH CAFFEINE IN IT.
Coffee’s effects on metabolism and fat burning do contribute to successful weight loss and maintenance.
So drinking coffee can significantly increase your metabolism and help you lose weight.
The Magic Of Coconut Oil
Unlike other saturated fats, coconut oil is relatively high in medium-chain fats. Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter. And not too long ago, coconut oil was perceived as a bad source of fat. Well thing did changed.
In one study, researchers found that medium-chain fats increased metabolism by 12%. So start using coconut oil with everything. And with coffee as well. I call it power coffee.
Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss.
So, replacing other cooking fats with coconut oil may help boost your metabolism slightly.
So to end this article, I will leave you with this message. By making those small changes in your lifestyle, you will increase your metabolism. Remember having higher metabolism can help you lose weight and keep it off for good. And most important thing, it will give you more energy.