Home » How to Boost Your Metabolism for Weight Loss
Wedding season is in full swing and somehow, you can’t seem to loose those extra 5 pounds to fit into your dress. You’ve tried all kinds of diets but nothing seems to work and you’re now contemplating going on a crash diet. Hold your horses. We’ve got the solution for you. Here are some easy ways that you can use to loose those stubborn pounds without starving yourself:
1.Bring Out the Meat
Make sure that all your meals have plenty of protein in them. Eating food can increase your metabolism for a few hours, which is why dietitians always recommend having a few snacks between meals so that your metabolism speeds up. This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal. Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. Eating protein has also been shown to help you feel more full and prevent you from overeating.
2.Drink Cold Water
Bring out the H20. People who drink water instead of sugary drinks are more successful at losing weight and keeping it off. Studies have shown that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10–30% for about an hour. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature. One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn’t.
3.Stand Up and Walk Around More
Sitting down all the time is bad for your health. Some health commentators have even dubbed it “the new smoking.” This is partly because long periods of sitting burn fewer calories and can lead to weight gain. In fact, compared to sitting, an afternoon of standing up at work can burn an extra 174 calories. And let’s be honest, we could use those extra 174 calories on something else, haha! If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk, after all, ALL Apple employees get them. If it’s cool for Apple, it’s cool for you!
4.Drink Green Tea or Oolong Tea
You heard it right – drinking green tea or oolong tea have been shown to increase metabolism by 4–5%. These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17%. As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance. It’s thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.
5.Get a Good Night’s Sleep
We can’t stress how important this one is – and not just for those dark circles. Lack of sleep is linked to a major increase in the risk of obesity. This may partly be caused by the negative effects of sleep deprivation on metabolism. Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes. Might be time to call it an early night, ladies. It’s also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin. This could explain why many people who are sleep-deprived feel hungry and struggle to lose weight.
These tips are in no way a substitute to high intensity workouts and well balanced diets. They only work in tandem with your lifestyle to help you be the best, most fit version of yourself.