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There are many ways to boost metabolism that involve what you do on a regular basis and what you eat and drink.
As many people say and what doctors generally tell you is if you need to boost your metabolism is to exercise or at least be active.
If you are not exercising in your current lifestyle, it might be important to start doing so. You may look healthy but do you really know what is going on inside?
The first thing you need to change is to be active..
If you are the type of person who works a 9-5 job and is generally sitting on a computer, then come home and sit on the couch that is a big no-no.
That is a lose/lose situation and is not good for your health.
The way to improve cholesterol profile and increase metabolism is to do interval training. It is also helpful to improve insulin sensitivity.
The advantages of interval training are that it allows for a healthy life and is interactive enough that is not boring. It also changes the way that your body stores food and it burns off fat quicker.
By doing interval training, it makes your heart and lungs bigger and more powerful allowing for less risk of heart problems.
At the gym, you can sign up for classes such as HIIT(high-intensity interval training) or opt-in to use and biking/running aerobic exercise machines
Working at intense speeds for 30-60 seconds at a time, with a short rest, for up to 10 times to complete a set of interval training.
Do these as long as you can and gradually increase the number of times you do the exercise before taking a rest to increase the intensity level.
As long as you are training and going to the gym on a regular basis, adding a few pounds of muscle is never a bad thing.
Every pound of muscles that a human body has is equivalent to 6 calories a day that is needed to sustain it.
If you can add 5 pounds of muscle to your body, it would be equivalent to burning 3 pounds of fat (caloric equivalent) over the year.
Standing more in the office environment is critical. Not even from a metabolism perspective, but for overall health including avoiding back problems.
Sitting in a chair for prolonged periods of times is never a good thing.
it is recommended that you stand at least 3 hours while you are working. if you work in sales or a labor job, this is a lot easier
For people who work at an office/desk environment, try to seek out other alternatives.
Companies nowadays have options for different types of desk styles. A desk that moves up and down (standing desks) can now allow people to work while they are standing.
Yeah sounds a little weird but they do work.
Or instead of sitting down and eating your lunch, stand up and have your lunch that is another alternative to standing more at more.
By doing this, it will allow you to burn an extra 30,000 calories within a year, which accounts for 8 lbs. of fat lost.
It’s pretty simple, just enjoy life and laugh a little.
This might give you an excuse to ease up a bit if you are a person that doesn’t laugh as much.
But hold on, fake laughter doesn’t count, so if you are pretending to laugh it wouldn’t affect you.
A genuine laughter for 10-15 minutes can burn up to 40 - 170 calories.
This is because it causes a 10-20% increase in energy exposure and resting heart rate, which allows burning that many calories
It is also important that the food and drinks you put into your body will increase metabolism.
Let’s take a look at few foods and drinks that you should be consuming to increase your metabolism.
Having a protein rich diet helps if you have a lot more muscle and have been going to the gym. It goes hand and hand but protein helps slow down the metabolic rate.
Protein intake is different per person, but ideally 0.8 to one gram of protein per kilogram of body fat. This is the ideal portion that you should be consuming if you are interested in losing weight.
For example, if a person weighed 130 pounds, they would need to consume 46 - 68 grams of protein in order to have lose weight.
It also allows burning post-meal calories by 35%. Protein should be incorporated into every meal.
Foods that have extra protein for weight loss include artichokes, pork, turkey, eggs, beans, etc. The list is endless, just look at the nutritional facts when you are buying food.
Make sure to pay close attention to the protein content.
There is a variety of nuts you can purchase in order to help increase your metabolism. Some of the nuts you can buy are walnuts, almonds, and even nut butter (to replace jam or other spreads).
Eating healthy nuts can help with insulin levels and make people that are diabetics feel less hungry. This is because nuts can allow you to not over eat since you’ll feel full from eating them.
Nuts can be purchased in large quantities, so get your pantry stocked up!
It also makes a good snack while you are traveling places. For instance, it will cut down on the regular vending machine visits at work or school.
Keep a bag of unsalted nuts or almonds for a quick boost in energy.
Apples will allow you to prevent metabolic syndrome. This is because apples are low calorie, nutrient dense source of fiber.
They are proven to help reduce visceral fat and reduce it by 3.7% over 5 years.
This is done by eating 10 grams of soluble fiber each day. It is impossible (highly unlikely) you would be eating 10 apples a day since 1 medium sized apple contains 1 gram of soluble fiber.
Mix apples with other things such as grain products to increase the soluble fiber intake.
However, as previously stated, they should not be ignored because they do help prevent metabolic syndrome.
Drinking more water can help burn calories for healthy individuals. It’s that simple – drink more water.
According to a study, participants who drank an average of 2 tall glasses of water, increase their metabolic rates by 30%.
Ideally, you want to be drinking 1.5 liters of water each day, which is approximately 6 cups of water.
That would be equivalent to burning 5 pounds of weight/17,400 calories in one year.
So next time you are thinking about grabbing that soda, opt in for some water instead.
Coffee is one of the best drinks for weight loss because it helps your metabolism.
The average person who drank caffeinated coffee had a metabolism rate that was 16% higher compared to a person who drank only decaf.
It is recommended to drink caffeinated coffee to increase metabolism.
But, don’t be drinking too much coffee. A cup or two a day is great as it helps as an appetite suppressant but drinking too much can make you not eat throughout the day, which is not a good thing as well.
Be careful not to add too much sugar and milk into the coffee.
Another great drink for weight loss is green tea.
Different types of teas have different health benefits. Tea in general aids digestion and helps metabolize fats.
Tea also helps lose belly fat compared to non-tea drinkers.
For instance, if a person was a constant tea drinker (4-5 cups) and worked out, they could lose up 2 pounds of belly fat.
This is compared to non-tea drinkers. Tea is also rich in antioxidants that release fat from fat cells.
Antioxidants also help with speeding up the livers capacity of turning fat into usable energy.
Here is a list of a few snacks that you can eat to help boost your metabolism.
Now is your time to double think before ditching dairy.
Cheese is packed with vitamin D, protein and calcium. On top of that, it is inexpensive and portable, which makes this a perfect snack food.
It is also perfect for weight loss and a way to boost metabolism since it helps burn calories throughout the day.
This is because eating cheese will help maintain muscle mass.
Don’t get confused, don’t be buying cheesy bagels and croissants as those don’t won’t help with metabolism. They will just add fat into your body. Think real cheese.
Eating about 1.5oz of chocolate on a daily basis for two weeks can result in lower stress-hormone levels and help boost metabolism.
This study was compared to people who did not consume chocolate.
Chemicals inside cocoa help with the metabolism that is caused by alleviating stress. This will help with the fat burning cells.
It is recommended that you only eat small quantities of high-quality dark chocolate.
Don’t be grabbing the chocolate bar at the grocery store, and remember the recommended dose is 1.5oz of high-quality dark chocolate.
The benefits of eating foods that are rich in Omega-3s is critical in helping reduce inflammation and is a great way to boost metabolism.
Salmon is one of the best fish to boost metabolism. The fatty fish acids burn fat by signaling thyroid cells found in the liver.
The reason why Omega-3’s are in the snack section is because it can be taken as fish oils. It doesn’t have the full benefits as eating salmon but comes close to it.
Regardless, you can eat omega-3 rich fish too, but some people don’t eat fish. In that case a tablet can be taken to help your omega-3 intake.