Everyone has that one friend who can seemingly eat anything yet not gain a single pound. The underlying reason is their metabolism rate, which is – lucky for them – above average. Most people digest food and convert it to energy at a normal pace, meaning that if they eat more than their bodies consume, they end up gaining weight. There are, however, steps you can take to speed up the process naturally. Find out top 10 tips to boost your metabolism.
Eat More Proteins
Different foods have varying effects on your metabolism levels. Scientifically, this is known as the thermic effect of food, or TEF. A higher TEF means that your body needs more energy to digest calories and process nutrients. One of the foods with the highest thermic effect is protein. Protein makes our body work more than other foods to properly digest it; it can increase our metabolism rate by around 30%, whereas other food types only do so by 5% to 10%. Moreover, protein leaves you feeling full and energized.
Switch to Organic Food
If you are doubtful of the advantages of eating all-organic food, it may be time to reconsider. Produce – including fruits, vegetables, and grains – that have been grown organically (without pesticides or other artificial additives) have been shown to increase your metabolism rate. Organic food makes your body work harder to digest their fiber-rich content, allowing you to burn more fat while you eat. Moreover, organic food doesn’t load your body with toxins and pesticides. On the contrary, non-organic foods can limit our body’s ability to digest foods properly. Try consuming more organic foods, and gradually replace non-organics with inorganics.
Drink Cold Water
Cold, refreshing water is one of the most satisfying beverages during the summer season. But its health benefits go beyond satisfying our thirst. Cold water can help you to lose weight and at the same time boost your metabolism. For starters, water contains no calories, but it relieves thirst regardless. Secondly, water temporarily increases your metabolism, even up to 30% over a one-hour period. If you drink cold water, the benefits are even more noticeable as the body needs to work extra hard to normalize the water temperature. Aim to drink at least five glasses of water per day. You can spice things up by adding lemon to your water.
Cut Down on Trans Fat
One of the worst things you can do to your body regarding the effect it has on metabolism is to consume trans fats. Not only can this type of fat be unhealthy for you, but it can also be detrimental to your metabolism, causing your body to burn less fat. Trans fats can bind to fat and liver cells, thereby slowing down the process. Moreover, more trans fats mean more insulin resistance, which also causes a slowdown in metabolism. Trans fats can be found in fast foods and highly processed foods.
Lift More Weights
Weight training is a great way of naturally boosting your metabolism levels. Weightlifting engages the muscles in a way that cause the body to burn more fat, increasing metabolism levels. Moreover, muscle is more metabolically active than fat, meaning that after weight training, your body will continue to burn more fat, even while you are resting. Another benefit of weight training is that it helps to retain muscle mass and prevent lower metabolism levels. If you haven’t lifted weights before, start by using small weights and gradually make your way towards heavier ones.
Wake Up Earlier
Following a healthy and balanced morning, a routine can help kick-start your metabolism, keeping it higher than normal and helping you to burn more fat ultimately. It all starts with eating a light but healthy breakfast, full of nutrient-rich components like fruit, grains, and others. Eating something early in the morning can help wake up your metabolism and get things going. Moreover, eating early in the morning can help you lose weight throughout the day because you won’t feel as hungry. It can also reset your internal rhythm, giving you better and higher quality sleep.
Drink Green Tea
Certain teas have been shown to naturally increase metabolism, even by an astonishing rate of 4% to 5%. Green tea, especially, has been shown to possess metabolism-boosting properties. Aside from its high content of antioxidants and vitamins, green tea can also help to convert fat into free fatty acids. This process boosts fat burning in the body and helps you keep your weight under control. And best of all, green tea is very low in calories so that you can drink it without concern for your weight. You can drink green tea hot or cold, depending on the season.
Moderate Your Calorie Consumption
When aiming for weight loss, you shouldn’t consume as little food as possible. In fact, you should try to keep your calorie consumption stable and steady. Otherwise, you risk tricking your body into thinking that it’s in survival mode, therefore not burning any fat at all. To ensure that this doesn’t happen, try to eat at least 1,300 calories per day (assuming you’re an average woman); a bit more won’t do any harm, either. Eating less than this would imply lowering your metabolism rate, therefore making you lose less weight.
Eat Spicy Foods
If you’re a fan of spicy foods, you’ll be rejoiced to know that hot foods can help you lose weight by increasing your metabolism rate. Peppers, spices, and chili are just a few different foods that can help you shed some weight. The key ingredient in doing so is capsaicin, a unique substance found in spicy foods. Over time, adding this spice to your food can help you lose considerable amounts of weight. Spicy food isn’t for everyone, though, so be careful not to go overboard with the amount of spice added to your dishes.
Another key element you should try to incorporate into your diet is Omega-3 fatty acids. This substance can be found in a variety of foods, including salmon, tuna, and herring. It is one of the best fats for our body because it helps to balance blood sugar levels and it protects against inflammation. Regarding metabolism, it can help speed up the digestive process. If you can’t afford to eat salmon every day, you can also opt for omega-3 supplements, which can be found in nearly any pharmacy.