It’s common knowledge that exercise is the best way to burn fat and speed up your metabolism. But there are other ways of boosting your metabolism too, and these are simple changes that you can make to your daily routine. Amp up your metabolism rate and reach your weight loss goals faster with these tips.
1. Have Breakfast
There’s a reason why breakfast is commonly held to be the most important meal of the day. You should eat a hearty breakfast every morning, to kickstart your metabolism. If you skip breakfast, your body goes into starvation mode and slows down your metabolic rate. And make sure your morning meal is healthy too – rich in nutrients and is able to keep you feeling full for longer.
Even if you don’t have time to sit down and have a good meal in the morning – or you just find it hard to digest too much food so soon after waking up – at least have a light, healthy snack, like a bowl of yoghurt.
2. Eat More Fish
Increase your intake of Omega-3 and you’ll boost your metabolism too. Omega-3 helps to balance sugar, reduce inflammation and this regulates metabolism too.
So eat lots of fish that are rich in these fatty acids, such as salmon, tuna and herring. If you find it hard to do this, take omega-3 supplements – the recommended intake is between 1,000 to 2,000 milligrams per day.
3. Snack Frequently
Nibbling on food throughout the day is good for your metabolism. That’s because it keeps your metabolic rate consistent as the day progresses and holds your blood sugar levels steady too.
We’re not talking about snacking on unhealthy food all day long, though. What you should do is have five or six small meals a day, as opposed to three big ones. And try to have them in not more than four-hour intervals.
4. Get More Protein
Ensure that every meal you eat contains protein, as it gives your metabolism an extra boost. Having a protein-rich diet could actually help you to burn an extra 150 to 200 calories a day.
This is because it’s harder for your body to break down protein – as compared to fats and carbs – so you burn more calories doing this. Foods rich in protein include fish, chicken, yogurt, nuts, legumes and low-fat cheese.
5. Sleep Well
Try to get at least around eight hours of sleep every night. When you don’t get enough good quality sleep, the hormones that help regulate your appetite and energy use tend to go out of whack.
So make sure that you’re not only sleeping for long enough, but are also sleeping without any interruptions in the night as quality is just as important as quantity here.
6. Eat Plenty of Iron
Getting enough iron in your diet is important too as iron carries oxygen to your muscles. If you don’t get enough iron, your muscles don’t get enough oxygen so your energy levels go down, as does your metabolism.
This is especially important when you’re having your period, as we lose iron during this time of the month. Get your fill of iron-rich foods such as broccoli, spinach, bok choy and beans.
7. Drink Green Tea
Green tea contains a plant compound known as ECGC, which promotes the burning of fat. For best results, drink three to five cups a day. Also, it’s best to drink it while it’s hot, after it’s been brewed for at least three minutes.
8. Pass On The Alcohol
Having just two alcoholic drinks – two glasses of wine, two bottles of beer or two cocktails – reduces your rate of fat burning by over 70 percent.
Why? Because your body burns off the alcohol first and whatever calories you have consumed with food are probably going to end up being stored as fat. If you have to have a drink, wine is the best choice, as each glass contains only 80 calories.
9. Understand How Your Metabolism Works
We know it’s odd but when you’re eating less, your body burns less too. That’s because, when your body doesn’t get enough nutrients and energy through food, your metabolism goes into conservation mode and stops you from burning calories because it’s trying to reserve whatever it can to keep your body healthy and functioning.
10. Cut Out The Trans Fat
Besides packing on the pounds, a diet high in trans fat also slows down your body’s ability to burn fat and calories. That’s because trans fats tend to bind to the fat and liver calls in your body which can lead to insulin resistance and cripple metabolism.
Text: Balvinder Sandhu/HerWorld Plus