- March. 21 2019
Boosting your metabolism allows you to burn more calories with less effort. While gender, age, and genetics all factor into your metabolic rate, there is still some wiggle room that allows you some control over how fast you shed those extra pounds. Turbocharge your metabolism today with these simple diet, exercise, and lifestyle tips.
While most people know that sufficient water intake is key to better health, many don’t realize the direct effect it has on your metabolism. Research has shown that drinking water can increase the metabolic rate in healthy men and women by up to 30 percent. Gain the full benefits of water by drinking one to two glasses before each meal. Not only can you fight dehydration and boost your metabolism, but water will naturally fill you up so you end up eating less.
Spending time in the sunshine can help burn excess calories. Moderate exposure to UV rays releases nitric oxide in the body, which plays a key role in metabolic rate. Choose to venture outdoors when the UV rays are most powerful, which is generally between 10 am and 4 pm, or when the sun is at its highest in the sky.
If you want to boost your metabolism, you’ll no doubt what to look closely at your diet. Are you getting enough protein? All types of protein are effective at accelerating your metabolism due to its thermogenic effect. When you eat sources of protein like eggs, chicken breast, oats, or even supplement with a protein shake, your body produces more heat and in turn, burns more calories.
Instead of your usual cup of coffee in the morning, sip on a healthy herbal tea. Tea has been shown to help your body burn up to 100 additional calories over the course of a day. Besides tasting good, tea also has other significant health benefits. It can lower your cholesterol and cortisol levels, reduce inflammatory reactions, increase memory and concentration, and may decrease allergic reactions to pollen. Tea is also chock-full of healthy antioxidants referred to as catechins.
Living a busy life means doing things fast. You likely shower fast, work fast, and probably eat fast. Unfortunately, wolfing down your meals can lead to extra weight gain. On average, it takes about 20 minutes before a hormone called cholecystokinin (CCK) sends a signal to your brain to stop eating. When you eat quickly, it’s easier to overeat because you haven’t given your body enough time to register that it’s full. The next time you eat a meal, slow down, chew more carefully, and take smaller bites.
Eating chocolate to lose weight may seem counterproductive, but dark chocolate is not your average sweet treat. Dark chocolate contains flavonoids, which are believed to play a role in regulating metabolism. Indulging in one or two squares of dark chocolate can also lower stress hormone levels, which can deter stress-induced eating behaviors.
While it may seem simple, laughing can be significantly beneficial to your overall health. Not only does laughter promote happiness and wellbeing, it can also act as a workout. As few as 10 minutes of laughing can help you burn 10 to 20 percent more calories as you would if you remained laughter-free. That’s enough laughs to burn 10 to 40 calories.
You may spend a lot of your day sitting, whether you’re at home in front of the TV or at work at your desk. Sitting for extended periods of time is not just bad for your posture. A sedentary lifestyle also doesn’t allow for much energy consumption. Keep your metabolism moving at peak velocity by spending more time standing instead of sitting. If you must spend long hours at a desk for work, consider converting your office desk to a standing desk by placing boxes under your laptop or keyboard.
How many hours a night do you sleep? If it’s fewer than seven, you’re likely suffering from some level of sleep deprivation. Skimping on sleep can have a major impact on all aspects of your health, including your metabolism. Studies have shown that adults who sleep at least nine hours a night typically have healthier metabolisms, crave fewer sweet and salty foods, and are generally less hungry compared to those who sleep fewer hours.
Sure, your metabolism may slow down as you get older, but that doesn’t mean that you can’t beat the system. Simple changes in the way that you eat, exercise, and complete day-to-day activities can have a major impact on your metabolic rate. When you need a boost, try these simple hacks to rev up your metabolism.
What other life hacks do you use to super-charge your metabolism?