Our Top 10 Ways to Boost your Metabolism
Your metabolism is the speed at which you burn calories on a daily basis. If you are interested in losing weight, you will lose weight more easily is your metabolism is elevated. There are a variety of ways you can boost your metabolism to maximize your fat burning and help you lose weight quickly.
You burn more calories while you exercise but your metabolism also stays elevated after exercise. This phenomenon is called EPOC which stands for Post exercise Oxygen Consumption and used to be known as oxygen debt. The harder your exercise session, the more your post workout metabolism will be boosted.
2. Eat Small Meals Regularly
Eating requires energy and eating small frequent meals boosts your metabolism more than eating a single large meal. If you eat six small meals a day your metabolism will be elevated six times a day!
3. Be More Active
Non Exercise Physical Activity (NEPA for short) describes any movements you perform that can’t be classed as exercise. NEPA includes walking for transport, gardening, doing chores and playing with children. All of these activities will elevate your metabolic rate resulting in a greater daily energy expenditure.
4. Consume Protein
All food requires energy for ingestion, digestion, absorption and elimination but protein foods require the most. Protein has a high thermal effect meaning that it raises your metabolic rate more than carbohydrates or fats. Include protein in every meal to maximize your metabolism.
5. Do Cardio Intervals
Standard cardio burns calories and boosts your metabolism but interval training where lactic acid is produced is more effective for raising your post exercise metabolic rate. Lactic acid-the burning feeling you get in your muscles during hard exercise-has to be removed and your body has to increase its use of oxygen-and therefore your metabolic rate-to do this.
6. Consume Caffeine
Caffeinated drinks elevate your metabolism as they are nervous stimulants. Caffeine increases your heart and breathing rate. So long as you aren’t sensitive to caffeine, regular consumption during the day will boost your metabolism but don’t consume caffeinated drinks after 6pm or you may have trouble sleeping.
7. Don’t Watch Too Much TV
Watching TV is a very passive form of entertainment. Because very little energy is required when watching TV your metabolism slows down. To avoid this try more active forms of entertainment like playing board or computer games, reading a book or chatting with friends and family.
8. Lower the Temperature of your Home
If you are cold, your body will keep you warm by increasing the blood flow to your skin. This process involves raising your metabolic rate. You don’t have to be freezing – just lower the temperature slightly below what is comfortable to raise your metabolic rate.
9. Build some Muscle
Muscle needs energy to sustain it so by adding a small amount of muscle to your body you will need more calories on a daily basis. Being slightly more muscular will increase your metabolism 24 hours a day, 7 days a week!
10. Eat Spicy Foods
Hot spices such as chilli will elevate your metabolism and can help you lose weight. Add hot spices to some of your meals on a regular basis but be careful not to use too much otherwise you may give yourself indigestion. Build up your tolerance gradually and only use this method of you really like hot food.
10 Ways to Boost your Metabolism,