Do you want to burn more calories to boost fat-burning process? If yes, knowing how to speed up your metabolism is key to weight loss success.
Metabolism is the process in which your body converts food into energy to perform different functions, such as breathing, circulating blood, repairing cells, and other functions to keep your body alive. Your body uses energy to perform these basic functions and maintain your basal metabolic rate. Increased metabolism means your body burns more calories to produce more energy, which will eventually result in weight loss. In fact, fasting your metabolism is one of the best weight-loss strategies that can help you manage a healthy weight.
Here are some easy and effective ways to speed up your metabolism and promote weight loss. Let’s check them out.
- Fill Your Diet with High-Protein Meals
Protein is an amazing nutrient that has the ability to increase the thermic effect of food (TEF), which increases your metabolic rate by 15-30% so that you burn more calories. Adding protein-rich foods to your diet is a healthy approach as it can significantly boost your metabolism. Consuming more protein can make you feel full while decreasing calorie intake. When you eat less and burn more calories, it will definitely result in weight loss.
- Consume Less Sugary Foods
The amount of carbohydrates you consume play a key role in your metabolic rate. If you are getting enough carbohydrates both, chances are your body will not be burning a lot of calories and stored as body fat. This is because complex carbohydrates will produce a low thermic effect and digest and absorb slower. Complex carbohydrates don’t utilize much energy and store calories as fat instead of breaking them down. It clearly indicates that if you are taking too much sugary foods protein, it will affect your metabolic rate. So, eat a low-carb diet to improve your metabolic rate and promote weight loss.
- Eat Enough Calories
Some people believe that skipping meals can help them lose weight. However, this is not exactly the case. It can have a negative impact on your metabolic rate, which makes it difficult for your body to burn more calories. When your body is not getting enough calories, it can slow down your metabolism and body starts to conserve energy to perform basic functions. Therefore, it is recommended to eat more frequently to speed up your metabolism. Eating something after every few hours can keep your metabolism raised.
- Drink Green Tea
Green tea is a healthy beverage that is packed with antioxidants that can improve your overall health. Drinking green tea is an effective way to rev up your metabolism and can burn 3-4% more calories. It can increase the fat burning process and reduce your appetite that will ultimately help you reduce weight.
- Perform High-intensity Exercises
Cardio and resistance exercises are indeed the most effective and healthy ways to give your metabolic rate a significant boost. Doing high-intensity exercises such as cardio can burn more calories as it boosts metabolism. A study suggests that high-intensity interval training can increase your metabolism for hours, which will burn more calories and help you lose fat. It is highly recommended to incorporate aerobic, strength training, and other workouts into your routine to rev up your metabolism and increase the fat-burning process.
- Drink More Coffee
Many studies show that drinking coffee can boost metabolism and promote the process of fat burning. It is responsible for stimulating neurotransmitters such as dopamine and norepinephrine, that can make you feel more energized. It will keep you active for longer and improve your exercise performance. Coffee contains a stimulant caffeine, which is mainly responsible for increasing your metabolic rate and boosting the fat breakdown process.
- Get Adequate Sleep
Poor sleep is a major cause of obesity as it slows down metabolism, which will eventually decrease the number of calories you burn. It stimulates the hormone ghrelin that increases hunger and decreases leptin, which signals the feeling of fullness. This is why people who don’t get enough sleep feel hungry and have an increased appetite than those who get adequate sleep. In fact, poor sleep is a major risk factor for weight gain and obesity.
- Stay Hydrated
Drinking water can increase the metabolic rate by 30% and promote weight loss. Stay hydrated and drink two glasses of water before a meal which will make you full naturally. In addition, drinking an adequate amount of water can lower the risk of heart attack, prevent headache, boost brainpower, and keep you alert. So, drink more water if you want to boost your metabolism and reduce fat faster.
- Eat Healthy Fats
Consuming healthy fats is one of the easiest and effective ways to increase your metabolism. Eating fats can help you drop some extra pounds, reduce the risk of cardiovascular diseases, and make you feel better. I know it sounds weird, but it is exactly the case. Healthy fats are filled with disease-fighting antioxidants that have an amazing ability to lower cholesterol levels, decrease the risk of heart diseases, increase immunity.
Here is a list of some of the best sources of healthy fats and the number of calories you will get from these foods so that you can know how much you should eat.
|FOOD||PORTION||CALORIES||TOTAL FAT (GRAMS)||MUFAS (GRAMS)||PUFAS (GRAMS)|
|Almonds||30 grams (23 almonds)||164||14.36||3.5||9.1|
|Rapeseed oil||1 tbsp.||124||14||4.1||8.3|
|Chia seeds||30 grams||137||8.6||0.6||6.5|
|Dark chocolate||1 square||27||1.9||0.05||0.6|
|Flaxseed||1 tbsp., ground||37||3||2||0.5|
|Olive oil||1 tbsp.||119||13.5||1.4||9.8|
|Peanut oil||1 tbsp.||119||13.5||4.3||6.2|
|Pistachios||30 (49 kernels)||158||12.6||3.8||6.6|
|Safflower oil||1 tbsp.||120||13.6||2||10.1|
|Soybean oil||1 tbsp.||120||13.6||7.9||3.2|
|Walnuts||30 grams (14 halves)||185||18.5||13.4||2.5|
To Sum Things Up
Metabolism is a complex process that utilizes stored energy and transform it into usable energy to perform vital functions. It is possible to give your metabolic rate a significant boost by following a healthy and balanced diet and becoming physically active. There are a number of other ways that can boost your metabolism, but the points mentioned above can help you rev up your metabolic rate.