Increasing your metabolism is a sure way of losing weight. People have tried many ways to lose weight but what they might not know is if your metabolism is not optimal, it will be hard to lose those extra pounds. Here is how increased metabolism will help you lose weight.
Rev up your morning
Breakfast is the most important meal of the day. It helps you to kick-start your day and ensures you have energy all day. Studies have shown that women who skip breakfast are more likely to be obese. If you don’t have time for a complete meal, grab a yogurt or any protein rich meal.
It is a well-known fact that to lose weight, you need to cut on your calories. However, if you go too low on calories, it slows your metabolism making your body to start burning muscle tissues for energy. Always, make sure you eat enough calories to keep your metabolism rate efficient.
Drink tea or coffee
Caffeine found in coffee stimulates your nervous system raising your metabolism by 5-8%. A cup of tea will also raise your metabolism by 12%. It is believed that it is the antioxidant catechins found in tea that give the boost.
Fight Fat with Fiber
Consuming fiber is a great way to increase your fat burn by up to 30%. Women who consume more fiber have been found to gain the least weight. Make sure you eat fiber in your daily diet and start experiencing a lighter body.
Eat more organic food
Research has shown that people who eat foods full of organochlorines, have a lower metabolism and cannot lose weight at the same rate as those who eat organic foods. Other pesticides are believed to trigger weight gain. Always go for organic food if you want your metabolism to help you shed some pounds.
Drink more water
Drinking up to 6 cups of cold water daily has been found to raise your resting metabolism by around 50 calories each day. This is due to all the energy needed to warm the water to body temperature. Make cold water your best friend, and soon you will start noticing a drop in your weight.
Eat iron rich foods
These foods help in circulating the oxygen needed by your muscles to burn fat. Women continue to lose iron from their bodies until they hit menopause through menstruation. This means that they need to boost their iron levels to avoid the risk of low metabolism and low energy. Supplement your food with spinach, lean meats and beans as they are an excellent source of iron.
Always eat protein
For your body to maintain lean muscle, it needs protein. Eat a serving, like 8 ounces of low-fat yogurt, 3 ounces lean meat to your every meal and snack. Protein can help you burn up to 35% calorie.
Skip a second helping of cocktail
The more you drink the fewer fats you burn; since your body uses the alcohol as fuel. Drinking more than a glass of alcohol can reduce your body’s fat burning ability by up to 73%. While a glass of wine daily is considered healthy, refrain from overdoing it.
Get more vitamin D
Vitamin D is essential for maintaining metabolism-increasing muscle tissue. You can get 90% of the recommended daily value in salmon, tuna, tofu eggs, and shrimp. If you cannot access these foods, you can buy vitamin D supplements and take them daily since most people don’t eat enough vitamin D through their daily diet.
Calcium deficiency has been found to slow metabolism. However, most women have calcium deficiency, and that is why they should get more calcium from dairy foods like fat-free milk and low-fat yogurt. These dairy products also help in reducing absorption of fats from other foods.
EAT MORE SLOWLY
It may not be what we eat but how we eat it that has an impact on how many calories we burn.
In one study, adults who ate a meal over 10 minutes burned 30 calories.
When they ate the identical meal on a separate day over 40 minutes, they burned 81 calories. Slowing down also gives the brain the time it needs to receive the ‘I’m full’ message from the stomach and helps to keep us fuller for longer, which reduces the amount we eat.
Aerobic or cardio exercise is one of the best ways to burn calories. Aim for at least 150 minutes of activities like swimming, walking, cycling, every week. This is easily achievable by exercising for 30 minutes five times a week. If your goal is to lose weight, you will need more than 150 minutes of workout per week.
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