Got your mom’s slow metabolism? Or you think getting older comes with a sluggish metabolism? You may see it as a big concept of chemical reactions in your body that’s beyond your control, but the truth is you can do something to boost it.
Having a high metabolism means better mood, energy, and health. Plus, it helps you reach your weight-loss goals and keep the extra pounds off, no matter the age.
Below is a list of several easy ways to speed up your metabolism.
8 Tips to Rev Up Your Metabolism
1. Whey Protein Powder in Your Smoothies
When you’re making your favorite smoothie, don’t forget to add one more ingredient that has incredible metabolism-boosting effects – the whey protein powder.
The professor at the department of health and exercise science at the Skidmore College, Paul Arciero, explains that this ingredient increases fat utilization and calorie burn while maintaining muscle and making the brain to feel full.
All proteins boost the metabolism thanks to their thermogenic effect. However, studies show that whey protein is more effective than casein and soy when it comes to producing heat and burning calories in the body. So from now on, make sure you always add whey protein to your smoothies.
2. Drink Water Before Meals
The annual conference of the American Chemical Society presented a study which showed that drinking 2 glasses of water before every meal can help you drop around 15.5 pounds in 3 months.
The author of The Virgin Diet Cookbook and celebrity nutritionist JJ Virgin says drinking water throughout the day keeps your metabolism active. What’s more, proper hydration increases your energy levels.
The famous nutritionist recommends drinking half your body weight in water ounces. So, if you have 140 pounds, try to drink 70 pounds of water per day.
3. Move More Throughout Your Day
This includes even fidgeting and taking the stairs instead of the elevator. In fact, the expert term for fidgeting is non-exercise activity thermogenesis. So, you can bounce your leg or pace while on the phone, and everything will count.
More precisely, it can help you burn up to 350 calories a day. Isn’t that awesome? So, the next time your co-worker tells you to stop bouncing your leg or shifting around in your seat, tell them you are doing some non-exercise activity thermogenesis.
4. Drink Coffee
Drinking coffee can accelerate the central nervous system, thus increasing metabolism. What’s more, it’s rich in antioxidants and boosts the energy levels, especially during exercise. By helping you to stay active longer, it actually helps you to burn more calories.
The Journal of Applied Psychology published a study which showed that drinking coffee during and after exercise can help endurance athletes replenish energy, thus work harder longer and burn more calories. Just, don’t drink the one laden with syrup or cream.
5. Drink Green Tea
Green tea contains caffeine which gives its metabolism-boosting properties; but, it also includes huge amounts of catechins – health-boosting antioxidants.
The Journal of Clinical Nutrition published a study which showed that exercising three hours a week and drinking green tea helped participants to reduce abdominal fat in three months.
According to the registered dietitian Michele Dudash, drinking green tea can help you burn 100 calories a day, of course as long as it’s unsweetened and brewed. And, it’s best to drink fresh-brewed tea.
The British Journal of Nutrition published a study which suggests that women can help drop pounds by consuming pickles, yogurt, and other fermented foods.
Namely, the overweight participants who took a probiotic pill every day lost more pounds than those who didn’t take it, over a period of 12 weeks. Probiotic foods like yogurt can help improve the fat-burning process thanks to the fatty acid CLA they contain.
One thing to keep in mind is to avoid fruit-on-the-bottom varieties as they can contain a lot of sugar.
7. Watch Funny Videos
That’s right. Laughing can boost the energy expenditure and calorie burning by up to 10-20%, says a study published in the International Journal of Obesity. Researchers say that 10-15 minutes of genuine laughter can help you burn 10-40 calories.
So, take a quick break to watch some funny video and laugh like no one is watching you. You’ll feel better, and you’ll burn calories at the same time. How awesome is that?
8. Get a Good Night’s Sleep
Did you know that lack of sleep has negative effects on your metabolism? It’s not only making it more sluggish, but it also increases the hunger hormone while reducing the fullness hormone, says a study published in the Journal of Clinical Endocrinology and Metabolism.
Therefore, make sure you get a good night’s sleep by going to bed and getting up at the same time every day.
We hope these tips will help you rev up your metabolism and boost your energy levels.