You probably know someone who eats constantly, yet never seems to gain any weight. Metabolism – and good genes – may be part of the reason. In fact, one of the key factors in losing weight is your rate of metabolism.
The good news is you may not be stuck with your metabolism. More research is showing that you can get your body to burn calories more efficiently.
We recently wrote a blog about how to lose weight safely and effectively. You may be able to take more control of your weight loss and rev up your metabolism by adding some of these boosters to your routine:
You’ve gone all night without eating, so having breakfast first thing in the morning will kick start your metabolism for the day. Studies have found that regularly skipping breakfast puts you at a much higher risk of obesity. And, the heartier your first meal, the better. So, eat a good breakfast.
Kick it up a notch
The next time you exercise, ramp up your workout and mix up your frequency or intensity. For instance, if you’re running or swimming, change up the pace and push yourself harder for 30 to 60 seconds and then go back to the original speed. If you’re on a treadmill, mix in inclines while you’re running or walking. By doing this, you will use more oxygen which makes your body work harder to burn energy.
When your body has more muscle, you will have a more efficient metabolism. Each pound of muscle burns about 6 calories a day while a pound of fat burns only 2 calories a day. If you strength train on a regular basis, you can increase your resting metabolism by 100 calories a day. You can keep your metabolism revved up even on the days you aren’t able to fit in exercise.
Drink green tea
Green tea is often touted for having many health benefits. You can add increasing your metabolism to the list. Brewed green tea contains a plant compound called ECGC, which promotes fat burning. According to studies, two to four cups of green tea per day may burn an extra 50 calories.
Eat those calories
In other words, don’t diet. If you drastically cut your calorie intake, you will send your body into starvation mode. You actually slow down your metabolism, and your body starts storing more fat because it thinks it’s starving. You also start burning muscle, which – as we mentioned earlier – is a vital part of your metabolic levels.
Go ahead and snack
To help keep your metabolism chugging along, eat more often. That doesn’t mean eat more. Have small meals or snacks every 3 or 4 hours. Your body will burn energy at a steady rate. If you eat large meals or skip meals, your metabolism will jump up and down and won’t burn calories as efficiently.
Drink more water
You need water to burn calories. Drinking 8 or more glasses of water a day can help you use more energy. If you add ice and make it cold water instead of room temperature, it may boost your metabolism even more.
Spice it up
Spicy foods that contain the chemical compound capsaicin can help kick your metabolism up a notch. Eating about a tablespoon of red or green chili peppers can boost your metabolic rate. You can spice up chili, soups or pasta dishes with red pepper flakes.
Add in protein
Your body burns up to twice as many calories digesting protein as it does when you digest carbohydrates or fat. Don’t eliminate carbs and fats entirely, but be sure to add in lean, protein-rich foods.
Go to bed
Studies have shown that getting a good night’s rest can help you keep from putting on extra visceral fat. Getting less sleep than you should throws off the hormones that regulate your appetite and metabolism. There are many reasons to get plenty of sleep, including helping you keep off the weight.
Boosting your metabolism can help you lose weight or maintain your current weight. Do you have tips for revving up your metabolism?