If you want to lose weight, you want to increase your metabolism. A faster, more efficient metabolic rate can make losing weight and maintaining a healthy weight much easier. Fortunately, improving your metabolism doesn’t have to be hard. There are several small, simple things that you can do every day that require almost no effort than can truly jump-start your metabolism and, over time, keep it at a desired level.
1. Drinking water has been shown to temporarily increase the metabolism and help the body burn extra calories. It is theorized that this is mostly due to the fact that the water absorbs body heat, and the body must then work to replenish the lost heat. Because of this, it is also theorized that drinking cold water can help you boost your metabolism even further. In one study, drinking water was shown to burn extra calories from fat in men, and form carbohydrates in women.
2. Did you know that as you lose weight, your metabolism naturally slows down? This means you have to consume less calories as you lose weight to maintain that new, slender you. Of course, this doesn’t have to be a problem. The perfect way to combat this metabolism-slowing effect is to build muscle. As you burn fat, you want to make sure you are replacing it with lean muscle. Lean muscle helps to increase your metabolism by burning extra calories. – Even when you are just sitting. These muscle-building workouts are also more effective at increasing your metabolism than cardio or aerobic workouts.
3. Always make sure you are taking in plenty of food each day. This isn’t to say that cutting back on overly-large portions at each meal shouldn’t be done, as it is a great way to lose weight. – It is when you begin skipping meals altogether that your metabolism slows to a crawl. When you skip meals like breakfast, this tells your body that you aren’t getting food regularly. To make sure that your metabolism stays strong, you’ll want to eat a lot of small and frequent meals, and never skip breakfast.
4. Avoid sugar-laden foods and drinks. Sugar wreaks havoc with your metabolism, slowing it down while simultaneously causing your body to store extra calories as fat. Consuming a lot of sugar is the fastest way to gain weight and kill your metabolism. Candies and soft drinks are the biggest threats to your health, so avoid them whenever possible. Instead of consuming them regularly, make them treats – rewards for meeting your goals or for occasional enjoyment.
5. Get enough sleep. A good night’s sleep can have more of an impact on your metabolism than you might think. Countless studies have shown that well-rested people are thinner than those who don’t get enough sleep. Seven to eight hours are the magic numbers you should shoot for each night. We also know that muscle is regenerated in the very final hours of sleep each night, so getting enough sleep can help you increase your resting metabolic weight.
6. Just about everyone knows now how negative an impact stress can have not only on your life, but on your weight as well. Avoiding stress whenever possible is key in keeping a fast metabolism. Stress-related weight gain is also the most unhealthy, as it almost always packs the pounds on around your stomach. Not only is this very unsightly, but it also increases your chances for things like cancer and heart disease. To make sure you stay as de-stressed as possible, take at least an hour out of each day to do something you truly enjoy.
7. Eat spicy foods. Once considered a myth, it is now proven that spicy foods temporarily increase your body’s ability to burn calories. Sometimes your metabolism can be increased by as much as 8% for a short time after a meal, which can help you reduce the number of calories from the food that you ate.
8. Exercise is a perfect way to increase your metabolism. But you don’t have to become a workout fanatic to cash in on this great tip. By just increasing your amount of activity in small doses, you can have an amazing effect on your fat-burning power. Things like taking the stairs instead of the elevator or escalator, or parking a bit farther away from the store may not make you sweat, but you will be getting more exercise on a regular basis.
The best thing about all of these tips is that they are not life-changing or hard to follow. It’s often not the big, giant steps that have the most impact, but the small things that add up to something greater. These tips are easy to follow and perfect for jump starting your metabolism, and by following them you’ll be helping your body on its journey for a healthier new you!