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Many people would give up an arm or a leg to increase their metabolism. Metabolism is the rate at which the body produces and consumes energy and calories to support life. Having a high level of metabolism allows you to burn fat and lose weight fast with the least amount of activity.
What Effects Your Metabolism
Several things affect your metabolism, such as the amount of muscle tissue, how often you eat meals, genetics, stress levels, personal diet, and activity levels. A decrease in metabolism becomes an issue for most and occurs due to the following:
- The loss of muscle because of not enough physical activity
- The tendency of the body to eat its tissue because there is not enough food energy to sustain it
- A decrease of physical activity that comes naturally with old age
- Other medical conditions.
12 Ways To Fire Up Your Metabolism
1.) Build Up On Lean Body Mass
It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a powerful determinant of the ability to burn calories and shed fat. So, it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week.
Do easy activities such as walking and using the stairs in place of the elevator in between workouts to further increase your metabolism. The key is to match the amount of what you are eating to the amount of activity you are doing. Here are some guidelines for getting the right exercise:
For Strength Training:
- Increase the number of repetitions of a particular exercise.
- Add a level of resistance
- Utilize advanced exercise techniques if possible
For Cardiovascular Training
- Insert intervals between exercises
- Perform cross-training
- Add upon resistance and speed
2.) Eat Breakfast
A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Your metabolism can slow down considerably if breakfast is taken during mid-morning or if you wait until the afternoon to eat.
3.) Avoid Sugar
Sugar enables the body to store fat. Therefore it is recommended that you consume food that helps sustain an even level of blood-sugar (ex. Berries, spinach, cinnamon, lentils).
4.) Eat Spicy Foods
Meals with hot peppers can increase metabolism.
5.) Sleep More
Per the research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.
Also Read: 7 Simple Ways To Get Better Sleep
6.) Increase Water Intake
Water flushes out toxins that are produced whenever the body burns fat. The majority of bodily functions involve water; thus, the lack of water causes the body system’s operations to decrease its speed.
7.) Eat Smaller Meals
It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.
8.) Never skip meals
People tend to skip meals to lose weight, but it is a big mistake because it slows down metabolism.
9.) Plan Meals
Always prepare the right amount of food to be consumed at the designated intervals. Do not make the mistake of eating meals in irregular patterns.
10.) Ditch the Stress!
Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to overeat when stressed. Read 10 Ways to De-stress to help reduce the stress in your life.
11.) Guzzle Green Tea
It can be used as a substitute for coffee. Tea can stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.
12.) Include More Energy Foods
Add superfoods such as fruits and vegetables, beans, and whole grains to increase your energy.
Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays a vital role in weight loss. You need to realize that eating right and working out is not just a passing fancy, but a way of life.
Results may vary. Information and statements made are for general purposes and are not intended to replace the advice of your doctor. Her Own Health does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Her Own Health are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.