Give yourself occasional blasts of cold water when you shower; it improves circulation, according to research, which can in turn speed up metabolism.
Step 2: Don’t skip meals
Don’t go longer than five hours without eating, except when you’re sleeping. Skipping meals slows down metabolism.
Tip: Always eat breakfast to kick-start your metabolism in the morning.
Step 3: Eat lean protein
Eat lean protein, like skinless chicken or egg whites, at every meal, and aim to make lean protein 30 percent of your daily food intake. A Dutch study found that people who did increased their metabolism all day long, even while they slept!
Step 4: Choose the right carbs
Choose complex carbohydrates, whole-wheat bread instead of white, and steel-cut oatmeal rather than sugary cereals. They boost metabolism because they are harder to digest than refined carbs are.
Tip: Spice up your food with red chili pepper, black pepper, and ginger — your body may burn more calories immediately after the meal.
Step 5: Get intense bursts of exercise
Get short, intense bursts of aerobic exercise for a few minutes every day, whether it’s sprinting for a few blocks or pedaling on a stationary bicycle at the most difficult setting you can handle. A study indicated this kind of exercise can speed your metabolism in just two weeks.
Step 6: Lift weights
Take up weight training. Building muscle increases your resting metabolic rate, the number of calories your body burns when it’s doing nothing at all. Some research has shown that weight training can raise a person’s resting metabolic rate by 15 percent in 12 weeks.
Tip: Lifting free weights builds muscles more efficiently than lifting on weight machines.
Step 7: Fidget!
Move around more during the day, even if it’s just small movements while sitting. Studies show that naturally thin people fidget more than heavier people. And fidgeting is a lot easier than working out!
There are many people who will give a lot to increase their metabolism. Having a high level of metabolism enables one to keep burn fat and lose weight quickly with the least activity. Metabolism is the rate at which the body produces and consumes energy and calories to support life.
There are several factors that affect one’s metabolism, such as the amount of muscle tissue, the frequency of food a person consumes, genetics, stress levels, personal diet and activity level. Metabolism slows done due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and a decrease in physical activity that comes naturally with old age.
Here are some ways to run one’s metabolism:
1. Build the lean, mean body mass. Only natural metabolism declines with age, but perhaps to counter the effects. The number of muscle a person is a very strong determinant in the ability to burn calories and fat storage. So it goes without saying that exercise is very important. Build strength and resistance by working at least twice a week, preferably with weights. Do easy exercises in between exercises. Simple tasks like walking the dog and use the stairs instead of the elevator can already take off calories. The key is to match the number of meals by the number of a person. Here are some guidelines in getting the right exercise:
For strength training :
-Increase the number of repetitions of a particular exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible
For cardiovascular training :
-Insert intervals between exercises
-Perform cross-training and combine workout
-Add in endurance and speed
2. Eat breakfast. Many people ignore the fact that breakfast is the most important meal today. Surprisingly, people who eat breakfast are thinner than those who do not. Metabolism can slow down further if breakfast is taken at mid-morning or if one waits until the afternoon to eat.
3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps maintain even blood sugar levels. In addition, the progressive execerise 2-3 times a week should be in order to stabilize blood sugar.
4. Eat spicy foods. hot cuisine with peppers can increase metabolism.
5. Sleep more. According to research, it is risky for people who do not get enough sleep to gain weight. Also, muscle is regenerated during the last few hours sleep.
6. Increase water intake. Water flushes out toxins that are produced when the body burns fat. Most of the bodily functions involve water, and lack of water causes the operating system of the body to reduce speed, and produces unneeded stress as a result.
7. Eat small meals. Advised to consume 4 to 6 small meals a term of 2 to 3 hours apart.
8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake because it slows the metabolism.
9. Plan meals in detail. Always prepare the right amount of food consumed at specified intervals. Do not make the mistake of eating meals in sporadic patterns.
9. Ditch the stress! Stress, whether physical or emotional, triggers the release of steroid called cortisol, which lowers metabolism. Also, people tend to eat excessively when stressed.
10. Wasting time in green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.
11. Entering more energy foods in the diet, like fruits and vegetables, nuts and seeds.
Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. Someone needs to realize that eating right and working out not just the fancy pass, but a way of life.
How to Speed Up Your Metabolism
How to Speed Up Your Metabolism Video Description :In order to increase your metabolism, it’s important to work on portion control and to eat healthy foods like apples, oatmeal, pears, soups, low-fat granola and sardines. Find out how to feel full for a longer period of time with help from a certified personal trainer in this free video on increasing metabolism.