Metabolism. It is such a big concept that people usually do not pay attention to it. However, it is an easy pie. Metabolism make your body run more efficiently, and reach your weight-loss and fitness goals faster.
Here are ways to boost your metabolism.
1. Eat Enough
People usually eat less because they do not want to get fat but eating too little is not good for health as well. Plus, it will slow down your body’s natural processes and make you lethargic and low on energy.
2 Drink Green Tea
People usually opt for coffee or tea and only those who want to lose weight go for Green tea, when in fact, it is very good for boosting your metabolism and helping in digestion.
3. kick things up a notch.
Exercising daily is very good for health but it also boosts up the metabolism and keeps the body in a good shape. However, it is beneficial to take it slow.
4. Use extra virgin olive oil.
Extra virgin olive oil may also increase blood levels of serotonin, a hormone associated with satiety. Plus, olive oil is also loaded with polyphenols, antioxidants that help battle many diseases such as cancer, osteoporosis and brain deterioration.
5. Put on some muscle.
Even when you are resting, your body is constantly burning fat, when in fact 75% of the calories you are burning are keeping you alive. If you can pack on just five pounds of muscle and sustain it, you’ll burn the caloric equivalent of three pounds of fat over the course of a year.
6. Have an egg yolk or two.
Eating an entire egg is very beneficial for you. The yolk contains many many metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids and — most significantly — choline, a powerful compound that attacks the gene mechanism that triggers your body to store fat around your liver.
7. Eat carbs at night.
There isn’t anyone on this world who does not like to eat in the middle of the night. the daytime-carb group showed increased blood sugar levels.Nighttime carb eaters lost 27 percent more body fat—and felt 13.7 percent fuller—than those on the standard diet.
8. Drink milk.
Milk may help your body metabolize fat more quickly.
9. Rat enough dairy product.
The more muscle you have, the more fats you burn. It is a rule, most people are unaware of. The best way to build muscles are to go the gym. Research has found that because protein is more difficult for the body to break down and digest than other nutrients, it can increase post-meal calorie burn by as much as 35 percent.
10. Choose whole grain.
Eat food which your body will take more time to digest, this will help in keeping your metabolic rates elevated by the foods you have consumed. They are usually oat meals, brown rice and grains.
11. Stand at work 3 hours a day.
Professional life for most people usually means that you sit at a desk for at least 7-10 hours every day. This is no way helpful for the body, and it absolutely have no benefits, which is why it is advised by most doctors that you take a break every once in a while and walk around. In total, you should stand at least 3 hours everyday, to keep your metabolism running smoothly.
12. Eat garlic.
Garlic usually adds more flavor to the dish but more than that, it is very beneficial. If you add garlic in those foods which are known to be high in fats and carbohydrates, garlic will work to subsidize those effects to a limit, to create less damage to your system.
13. Skip diet soda.
It is very rare for you to find people who do not like soda or fizzy drinks. It is better if more and more people start skipping it because of its high sugar levels and ingredients. Soda drinks are known to create more appetite.
14. Nibble on chocolate.
People think that chocolate is bound to make you fat, while this may be in fact true, what you probably did not know was that chocolate has more benefits. It is known to boost your metabolic system and gives you boost of energy.
15. Drink Oolong tea.
This is an anti-oxidant traditional Chinese tea, but it also to keep cholesterol levels in check and helps in digestion. A study showed that people who drank Oolong tea regularly, lost 6 pounds in 6 weeks.
16. Eat lentils daily.
Being deficient in essential minerals can show up in all kinds of ways but an iron deficiency can also be a blow for getting into your skinny jeans with relative ease. See, your body can’t work as efficiently to burn calories when it doesn’t have what it needs to work properly.
17. Eat full fat foods.
While many health organizations like the American Heart Association still want us to cut down on fat—particularly saturated fat—this full-fat trend may be a healthy rebellion against those decades-old credos, according to recent studies. In fact, people who eat a lot of high-fat dairy products actually have the lowest incidence of diabetes.
18. Sometimes, feel like a nut.
It is well known that all nuts are good for your health and most of them are also very good in digestion as they help a lot in keeping metabolic systems in check
19. Eat whole foods.
A big part of the body’s job — breaking down food so that the body can absorb nutrients — has been outsourced to our Nutribullets and Vitamixes. That means that the body is expending much less energy than it would if we were eating kale, spinach and bananas in their solid form.
20. Eat salmon.
Salmon is best for every metabolism. In fact, one study that looked at the effects of weight loss and seafood consumption showed salmon to be the most effective at reducing inflammation — better than cod, fish oil and a no-fish diet.
21. Drink Kola Nut tea
It is better to knock out some Kola nut tea for early morning drowsiness, which is bound to set your metabolism up for a hotter burn.
22. Grab an apple.
Eating an apple everyday will help in preventing metabolic syndrome. As everyone already know that an apple a day, keeps doctor away because apples are low in low calorie and dense in fiber.
23. Start your day with lean protein.
A study in the same journal found eating breakfast had zero impact on resting metabolism. Breakfast is an ideal place to squeeze protein, fiber and other nutrients into your day, but if the choice is a doughnut or nothing, opt for the nothing. Start your day with lean protein, which burns twice as many calories during digestion as fat or carbs. But don’t stress about squeezing it in before 9 am.
24. Eat three square meals, not more.
Breakfast, lunch and dinner. These are the three meals you should have in a day and not more. If you are trying to eat less calories of food, more than 3 times a day, it will do more harm than not.
25. Reduce booze to boost fats to burn 73%.
When your body has a cocktail to break down, it takes precedence over any food that you’ve already eaten that’s waiting to be digested. This slows down the entire metabolic process. In fact, some researchers claim boozing can decrease the body’s fat-burning ability by up to 73 percent!
26. Snack on yogurt.
Yogurt is rich in both calcium and protein and eating it as a part of reduced-part diet can increase metabolism.
27. Eat oysters.
Any way you look at it, deficiencies are likely to result in a sluggish metabolism, and supplementing with the mineral has shown to get weight loss back on track. One study found that obese people who consumed 30 mg of zinc per day—the equivalent of just six raw oysters — had improved body mass indices, lost weight and showed improvements in blood cholesterol levels.
28. Dim the light.
LED lights in phone disturb the sleep hormones melanin.
29. Eat avocado.
The list of avocados benefits are long and tiring but the most important is the role an avocado plays in metabolism, as they contain mono-saturated fats. They have fiber and rich anti-oxidants.
30. Eat cheese.
Cheese is a satisfying, portable and inexpensive food that’s packed with calcium, vitamin D and protein. “Calcium can also promote weight loss because it helps maintain muscle mass, which boosts and helps maintain metabolism, helping you burn calories more efficiently throughout the day,” says Tanya Zuckerbrot, RD, author of The Miracle Carb Diet: Make Calories & Fat Disappear—with Fiber!
31. Eat beans.
Beans have both soluble and insoluble fibers and they help in burning extra proteins, and lower insulin levels.
32. Eat organic beef, eggs and dairy.
“Between our reproductive, thyroid and growth hormones, appetite, insulin and hunger hormones — leptin and ghrelin — our bodies have to perform a tricky balancing act to keep us lean, energized and viable reproductive beings.” says Lisa Jubliee. Try to eat as much organic food as possible.
33. Eat broccoli.
Broccoli contains a compound that works on a genetic level to effectively “switch off” cancer genes, leading to the targeted death of cancer cells and slowing of disease progression.
34. Lower your body temperature.
It is the best way to lose weight while sleeping.
35. Eat peppers.
Spices can boost metabolism.
36. Brew a cup of coffee but not ten.
While drinking coffee is good for health especially the heart, too much of coffee is also not good. Coffee is a appetite suppressant.
37. Add mustard.
Mustard is bound to burn fats. It is a guarantee.
38. Move for 2.5 minutes.
If you do not have the time to go to a gym, try to exercise for 2.5 minutes and then rest. It will burn 200 calories.
39. Eat lean meat.
Eating three to four daily servings of iron-rich foods will help keep your inner burning.
40. Plan a weekly cheat meal.
“By planning your cheat meal, you know what you’ll be eating and can cut a few extra calories earlier in the day,” says Jim White. You know now what to do!
41. Drink Goji tea.
The researchers found that one hour after the dose, the goji group was burning calories at a rate 10 percent higher than the placebo group. The effects lasted up to 4 hours.
42. Quit stressing.
Stress can actually make your bodies metabolism run slow. Try to avoid it as much as possible.
43. Stop napping.
People burn less calories when they are sleeping when the sun is out or so says the research. Especially when people eat something and immediately sleep afterwards.
If you liked this post, found it useful or interesting or both, please consider sharing it by using the Facebook “Share” button at end of this post, or with any of the Sharing buttons below.
44. Go to bed earlier.
While many people do not go to bed early it is advised that they do, as according to research even an hour more of sleep will make all the difference.
45. Take vitamin D supplements.
It is known for metabolism-revving muscle tissue which is why researchers that only 20% of Americans take appropriate amount through their diet. It is very important in boosting your metabolism.