Have you tried all the fad diets and workouts but to no avail? Are you tired of giving everything that you have but can’t still achieve the results that you need? Well, there is only one thing that you need to know—how to naturally boost metabolism.
When you find a way to boost your metabolism, you do not have to work harder to achieve weight loss. Instead, your body is going to be the one that will do all the calorie burning! But how do you do that? Well, check out all the tips that we have below. And FYI, they are all backed up by science!
1. Do High-Intensity Interval Training
We all know that exercise or cardio can help ward off weight gain but did you know that you can make the most out of your workouts when you practice high-intensity interval training?
When you jog, swim, or even walk, try ramping up the intensity after every 30 seconds then go back to your usual speed afterward. When you do this, you can consume more oxygen. As a result, your mitochondria, the energy powerhouse of your body, will work harder to burn energy and you will end up burning energy all throughout the day even when you are already at rest.
2. Lower Down The Room Temperature
If you are not physically active, then you will surely be happy to know that there is a way on how to increase metabolism without exercise (and you can even do it while you are enjoying a chill time at home!).
Experts claim that sleeping in a cool room can boost the percentage of brown fat in the body which functions similarly to muscle in a way that it can help increase your resting metabolism.
Some studies have shown that some volunteers who have slept in a 66-degree room for several months were able to double the percentage of their brown fat and ultimately, can increase their calorie burn.
3. Avoid Junk Foods
Research shows that junk food slows metabolism. This goes the same with sugary drinks and food. A study has shown that people who have consumed sweetened drinks and junk food which are 25% of their daily caloric intake. After 10 weeks, results showed that they had experienced a significant reduction in their resting energy consumption, and therefore, lower metabolism.
4. Try To Keep Stress At Bay
One of the best (but the hardest) ways on how to naturally boost metabolism is to try to prevent yourself being all stressed out. When you are stressed out, your body releases a hormone called cortisol which can hamper your body functions, keeping your metabolism slow and increasing your chances of being obese.
5. Drink a Cup Of Coffee
If you think that there is no way on how to increase metabolism after 40, then you will be surprised to find out that drinking coffee can! A study published in the American Journal of Clinical Nutrition showed that caffeine could increase metabolic burn and may even assist the body in breaking down fats.
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6. Incorporate Spicy Foods In Your Diet
There are actually plenty of foods that increase metabolism, and spicy foods are just a few of them.
Spicy food contains capsaicin, which is a molecule that can increase the temperature of the body which can help facilitate faster fat loss. As a result, you can burn more calories a day.
7. Perform Strength Training Activities
The higher the percentage of muscle tissue in the body, the lower your body fat will be. This is because muscles help to burn fats, even if you are at rest.
The best way to develop muscles is to perform strength training workouts so lifting weights is the best way on how to increase metabolism men.
Aside from doing cardio, it would also be best if you would incorporate weights into your regimen. If you have been lifting weights for a while now, you may consider lifting heavier weights so you can make the most out of your body’s capacity to burn calories.
8. Consume Protein-Rich Food
If you wish to know how to naturally boost metabolism, the simplest way to do that is to eat lots of protein and track your meal plan because the body digests it slower than it does carbohydrates and fats. The longer the burning process, the more energy it will require so you can burn more calories too.
9. Reduce Trans Fat Consumption
We have all heard of the medical advice that trans fat is bad for you. Aside from the fact that it can be detrimental to your health, trans fat can also slow down the body’s ability to burn fats and calories. It can also bind to liver and fats which can impede your metabolism. If you wish to lose weight, trim down the trans fat in your diet plan.
10. Have a Quality Shuteye
You have been told to get a good night’s sleep for all your life. Experts have been talking about its amazing benefits but what many of them fail to mention is that it is one of the best ways on how to naturally boost metabolism and change your lifestyle.
Keep in mind, though, that getting the right number of sleep hours is not enough. It is a must that you enjoy quality sleep too so your body can be able to recover properly.
When you don’t get enough and quality sleep, your body will secrete more cortisol, and as mentioned above, this hormone imbalance may mess up your metabolism.
11. Drink Water
The simples and most achievable way on how to naturally boost metabolism are to drink water—lots of it.
Studies have shown that all your bodily systems (including your digestive system) will function normally or better when you consume at least 8 glasses of water per day so drink up!
When counting your water intake, you can include the amount of coffee or tea that you have consumed too.
These are the tips on how to naturally boost metabolism. Try these tips out and feel your body burns without you having to put too much effort!
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