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Scale still won’t budge? These tips will help turn your metabolism into a fat-burning machine.
Metabolism. It’s the collection of chemical reactions that keep biological beings alive. It’s understandable to feel as though it’s out of your control because it’s such a vast concept. But this isn’t the case!
If you’re wondering how to increase metabolism, we’ve rounded up the 10 best quick and easy ways to rev your fat-burning furnace to help you reach your weight loss goals that much faster.
Newly Discovered Metabolism Trigger Is Transforming Thousands of Lives!
Carolyn Brown, MS, RD of Foodtrainers in Manhattan, argues, “Under-fueling is just as dangerous as over-fueling.” The New York Nutrition Group’s Lisa Moskovitz, RD, CDN, agrees: “Many people mistakenly feel that consuming as little calories as possible is the greatest way to lose weight quickly and noticeably. Not only can this result in a variety of nutritional deficits as the body receives less food overall, but it can also have the reverse effect on weight reduction.” Instead of going on a calorie-counting binge, try the simple diet and exercise techniques listed below to lose weight rapidly and healthily without messing up your metabolism.
Isn’t it true that if you want to lose weight, you have to eat less? If you don’t eat enough calories, your body will lose muscle mass, slowing down your metabolism. Furthermore, when you cut calories, your body reduces the pace at which it burns calories in order to conserve the fuel it has.
Your body burns calories even while you’re not doing anything. According to research published in Frontiers in Physiology, 60 to 80 percent of the calories you burn each day are used up only to keep you alive. Because every pound of muscle consumes roughly 6 calories per day to maintain itself, studies reveal that those with more muscle have a far higher “resting metabolic rate” and total calories burned. Over the course of a year, putting on just five pounds of muscle and maintaining it will burn the caloric equivalent of three pounds of fat.
When it comes to the ideal workouts for weight loss, neither weights nor cardio alone can make a significant difference. Interval training is the most effective method for losing weight, increasing metabolism, and improving insulin sensitivity. Women who conducted 20-minute HIIT workouts lost 5.5 pounds more and gained more lean muscle mass over the course of 15 weeks than women who did long, steady cardio workouts, according to a research published in the International Journal of Obesity.
Sign up for an HIIT class at the gym, or make your favorite aerobic exercise (running, biking, or even walking) into an interval workout by alternating intervals of rapid speed (30 to 60 seconds) with periods of rest (normal speed) for the same amount of time. To get a fat-burning workout, repeat this process six to ten times. Gradually increase the amount of time you spend working at a higher intensity as you improve.
No matter what you’re doing, the more muscle you have, the more calories you burn. Working out at the gym helps you gain muscle, and eating protein prevents your gains from deteriorating and slowing your metabolic rate.
Protein can improve post-meal calorie burn by 5% since it is more difficult for the body to break down and digest than other foods, according to research. Throughout the day, try to include some protein in each meal and snack.
Metabolism-boosting foods high in protein include:
- Hard-boiled eggs
- Chicken breast
- Ground turkey
- Beans
- Flank, hanger, or skirt steak
Protein requirements vary by individual, but according to Leah Kaufman, MS, RD, CDN, a nutritionist in New York City, ingesting 0.8 to one gram of protein per kilogram of body weight per day should be adequate to fuel weight reduction. That would be between 46 and 58 grams of protein for a 130-pound (59-kilogram) person.
Whole grains require more effort to break down than more refined and processed grains, such as the flour used to make bread and pasta. According to a Food & Nutrition Research research, eating meals that require the body to work harder to digest will help maintain your metabolic rate raised. Researchers from Pomona College discovered that eating natural foods raised post-meal energy expenditure by 50% when compared to eating processed foods.
Your go-to foods that boost metabolism are whole grains that are also rich in fiber.
- Brown rice
- Oatmeal
- Quinoa
- Sprouted grain bread
Jimmy Fallon is doing a fantastic job, but it’s time to record his show and start going to bed early. A research in Finland looked at sets of identical twins and discovered that the twin who slept less had greater visceral fat in each set of siblings. Even if you don’t do anything else, gaining an extra half hour of sleep will make a huge difference. If you’re sleep deprived on a regular basis, don’t be surprised if you gain a few pounds without eating anything more. “A lack of sleep can lead to a variety of metabolic issues,” says Seth Santoro, a nutritionist and Holistic Health Coach. “It can lead you to burn less calories, lose control of your appetite, and have an increase in cortisol levels, which cause fat storage.”
Sleep deprivation — usually less than the recommended seven to nine hours each night for most adults — affects glucose tolerance, or your body’s capacity to use sugar for energy. “We all have those nights when we don’t get enough sleep,” explains Lisa Jubilee, MS, CDN, a nutritionist. “However, if it’s a regular occurrence, you’re better off stretching your night’s sleep rather than working out if your aim is fat loss or weight maintenance.”
People burn fewer calories when they sleep throughout the day and track their awake hours after the sun has set, according to research. Researchers at the University of Colorado at Boulder studied 14 healthy adults over six days to come to this conclusion. Participants in the study slept at night and stayed awake throughout the day for two days, then switched their schedules to mirror the timetables of night owls. Researchers discovered that when participants slept during the day, they burnt 52 to 59 fewer calories than when they slept in the evening — possibly because the schedule disrupted their circadian rhythm, the body’s internal clock that regulates metabolism. If you have no choice but to sleep during the day, aim to cut 50–60 calories from your daily diet.
Beans are high in both soluble and insoluble fiber, making them a superb source of plant-based protein. Beans’ fiber and protein burn more calories during digestion, and both forms of fiber assist lower insulin levels after digestion, causing your body to store less fat. Consider each bean to be a mini-metabolism booster. Despite consuming 199 calories more per day on average, persons who ate a third of a cup of beans daily weighed 6.6 pounds less than those who didn’t.
According to study published in the journal Biological Psychiatry, stress might lead the body to metabolize meals more slowly. To make matters worse, when we’re worried, we crave greasy, sugary foods. According to researchers, a combination of high-calorie desires and a stress-induced, slow metabolic rate can lead to considerable weight gain. Laughing can help you lose weight and boost your metabolism. Smiling and laughing have been shown to lower stress hormone levels in studies.
Vitamin D is the one supplement that most Americans should be taking. It’s necessary for maintaining metabolism-boosting muscle tissue, but only around 20% of Americans get enough from their diet, according to studies. While a 3.5-ounce meal of salmon has 90% of your necessary daily dose (400 IU), taking a daily supplement is far more practical.
Good dietary sources of vitamin D for metabolism:
- Tuna: 68 IUs per 3 ounces White Albacore tuna (11% DV)
- Fortified low-fat milk: 120 IUs per cup (20% DV)
- Eggs: 40 IUs per fried egg (7% DV)
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