Some people are lucky to have a fast metabolism that helps them to easily boast of their slim bodies by the poolside. However, if you are not among those luckies, there are easy ways you can increase your metabolism.
A high metabolism burns more calories both at rest and during activities and so the person loses weight quicker. If you want to know how you can boost your metabolism, check these seven easy ways.
1. Eat More Protein
When you consume your favourite meal, there is usually a natural increase in your metabolic rate; this is referred to as the TEF, thermic effect of food. And to increase this effect, you need to consume more lean protein, as it can increase the metabolic rate by about 20-30%, in comparison with carbs, that can only increase it by 3-10%.
2. Getting in Some Sleep
As we know you need to sleep at least 8 hours for a healthy lifestyle if you have less than this, it also affects your metabolic rate and leads to some weight gain. When you are deprived of sleep, this triggers the hunger hormone, ghrelin and interferes with the fullness hormone referred to as leptin.
3. Do Some Weight Lifting
Cardio is everyone’s “must have” training when trying to shed some weight. But in fact weight lifting has shown to be as effective. Include some weight lifting sessions into your routine; this helps in building lean muscle and increase your metabolic rate. Your metabolic rate improves if you increase the size of your muscles and so, you will burn more fat even after workout.
4. Get Some Green Tea or Coffee
Caffeine has shown to boost your metabolic rate by 3-11%. So how about having black coffee or green tea first thing in the morning? We like to think this is the easiest way to increase your metabolic rate.
5. Have Smaller Meals Through the Day
Getting on a diet has been a go-to option for most weight watchers; this is a quick fix but might not help attain your weight goal in the long run. When you eat too little, this is about 1000 calories or less in a day; your body immediately goes on starvation mode. Thus your metabolic rate is reduced even after you get off the diet. How about trying intermittent fasting and ensure you consume healthy meals during the eating window.
6. Ensure You Are Properly Hydrated
Water not only keeps you healthy but also increases your metabolic rate plus the number of calories you burn through the day. If you drink water, it has been found to increase your resting metabolic rate, this is called water-induced thermogenesis.
7. Intermittent Fasting Can Increase Your Metabolism
As we had mentioned above, intermittent fasting can be another great option. It is an eating pattern that has fasting and eating windows through a day, providing several health benefits. Some of the benefits you can enjoy other than increasing your metabolic rate are improving your hormone levels, inflammation, insulin level, and weight loss.
As you consume fewer calories through the day, this triggers the fat-burning hormone, this is the noradrenaline, thus increasing your metabolic rate to about 14%.
These are some of the tips you could follow to increase your metabolic rate, but before making any drastic changes, check these metabolism-boosting myths.