The 10 Simple Ways to Boost Metabolism and Lose Weight

The 10 Simple Ways to Boost Metabolism and Lose Weight

Your basal metabolic rate (BMR) also determines the number of calories your body burns during the day, so it plays an important role in weight loss. On average, men burn more calories than women, even at rest. At the same time, for most people, metabolism steadily slows after age 40. Although you can’t control your age, gender, or DNA, there are other ways to improve your metabolism.

1. Build Muscle
Your body is constantly burning calories, even when you’re not doing anything. This resting metabolic rate is much higher in people with more muscle.

Each pound of muscle requires about 6 calories per day just to maintain itself, while each pound of fat only burns 2 calories per day. This small difference can add up over time.

After strength training, muscles are activated throughout your body, increasing your average daily metabolic rate.

2. Increase the intensity of your workout
Aerobic exercise may not build big muscles, but it can increase your metabolism in the hours after your workout.

The “key” is to push yourself. High-intensity exercise provides a greater increase in resting metabolic rate than low- or moderate-intensity exercise. To reap the benefits, try a more vigorous pace at the gym or include short periods of jogging during your usual walk.

3. Drink plenty of water
Your body needs water to process calories.

If you’re even slightly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or another sugar-free beverage before each meal and snack.

Also, eat fresh fruits and vegetables, which naturally contain water, instead of pretzels or chips.

4. Energy drinks
Some ingredients in energy drinks can boost your metabolism. They are full of caffeine, which increases the amount of energy your body uses. Sometimes they contain taurine, which can speed up your metabolism and help burn fat. But using these beverages can cause issues like high blood pressure, anxiety, and sleep problems in some people.

5. Smart snacks!
Eating more often can help you lose weight. When you eat large meals several hours apart, your metabolism slows between meals. Eating a small meal or snack every 3-4 hours keeps your metabolism going so you burn more calories throughout the day.

Several studies have also shown that people who snack regularly eat less at mealtimes.

6. Spice up your meals
Spicy foods contain natural chemicals that can speed up your metabolism.

Cooking food with a tablespoon of chopped red or green chili peppers can increase your metabolic rate. The effect is likely temporary, but if you eat spicy foods often, the benefits may increase.

7. More protein
Your body burns far more calories digesting protein than consuming fat or carbohydrates.

As part of a balanced diet, replacing some carbohydrates with lean, high-protein foods can boost metabolism at mealtimes. Good sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.

8. Drink black coffee
If you drink coffee, you probably enjoy its benefits for energy and focus. Taken in moderation, one of the benefits of coffee can be a short-term increase in your metabolic rate.

Caffeine can help you feel less tired and even increase your endurance during exercise.

9. And…lots of green tea
Drinking green or oolong tea offers the combined benefits of caffeine and catechins, substances that have been shown to speed up metabolism for a few hours.

Research shows that drinking 2-4 cups of tea can cause the body to burn 17% more calories during short-term moderate-intensity exercise.

10. Avoid crash diets
Crash diets, those with less than 1,200 (if you’re female) or 1,800 (if you’re male) calories per day, are bad for anyone hoping to speed up their metabolism.

While these diets can help you lose weight, it comes at the cost of good nutrition. Plus, you risk losing muscle, which in turn slows down your metabolism. The end result is that your body burns fewer calories and gains weight faster than before the diet.

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