Our size, gender, and age, all factor into our metabolic rate, but there are also ways to independently control the speed of our metabolism. And the faster our metabolism, the more calories we tend to burn. If we follow a few simple rules daily and change our lifestyle a little we can end up burning many more calories than usual says weight-loss professional, Dr Manjiri Puranik.
1. Sleep is essential
There is a link between metabolism and sleep, and not getting enough of it may seriously slow metabolism. Sleep deprivation revs up your appetite-stimulating hormones and leads to a sluggish metabolism. It also zaps your energy, which means you’re less likely to move. Sleep deprivation tends to promote insulin resistance. Even three weeks of sleep deprivation can change insulin activity, which translates to a slow metabolism. Sleep deprivation triggers high levels of ghrelin, the hunger hormone driving you to crave and eat more sugar and refined carbohydrates.
2. Drink green tea
Researchers have found having green tea speeds up your metabolism rate. Green tea is the only indulgence that can boost your immunity, reduce your cardiovascular risk, and bump up your metabolism for zero calories. Plus, it’s naturally calorie-free, so there’s no reason not to enjoy a mug (or two). A study in Greece indicated that drinking green tea significantly increased artery dilation within 30 minutes.
3. Amp up your workout intensity
High-intensity interval training (HIIT), quick bouts of intense exercise that can jumpstart metabolism and keep us help burning calories long after the workout is over.
4. Don’t skip breakfast
Studies have shown time and again the importance of quick-starting metabolism with breakfast. Your body burns calories through the digestion, absorption, and processing of food. Eating breakfast can boost your energy level, which helps increase calories burned throughout the day. Providing your body with healthful fuel after nighttime “fasting” keeps your body from using calorie-burning muscle for energy during physical activity.
5. Pump some iron
Lifting weights can also help speed up resting metabolism rate.
6. Gulp some water
Drinking enough water is a simple way to speed up digestion and burn calories. Drinking water and eating water-based foods also can make you feel full, preventing you from overeating at mealtime.
Drinking water can increase the rate at which people burn calories. According to the findings, after drinking 17 ounces of water, the subjects’ metabolic rates briefly increased by 30 per cent.
7. Spice things up
Spicy foods such as hot mustards, hot sauce, chili peppers, salsa, and wasabi have been shown to increase metabolism for hours after you’ve finished a meal. The next time a chicken breast is cooking up in the kitchen, add a dash of cayenne pepper. The heat from the pepper is thanks to capsaicin 2, which won’t only add a fiery kick—it could help boost metabolism, too.
8. Squeeze in some cardio
One study found that 45 minutes on the bike sped up metabolic rate for over 12 hours.
9. Eat wisely
Who knew eating could actually help speed calorie burn? Certain foods like tuna and grapefruit have been shown to speed up metabolic rate. Protein has also shown to boost metabolism, so pick some eggs over pancakes at the breakfast table for a morning metabolism boost.
10. Grab a cup of Joe
This caffeinated morning beverage is not only a savior when it comes to pushing through a midterm paper or work meeting. A cup of coffee is absorbed into the blood stream very quickly, speeding up heart rate and provide a metabolic boost that peaks at about 3 hours after drinking .
11. Laugh a lot
A little laughter may go a long way. Scientists have found that as little as 10 minutes of laughter per day can burn energy.
12. Eat foods with Omega 3
Add omega-3 fatty acids, a type of polyunsaturated fat, to your diet for heart health and a boost in metabolism. Omega-3 fats play a crucial role in fat-burning. Adding omega-3 rich foods as oily fish (think salmon or tuna), walnuts, dark leafy greens, or whole soy foods to your diet will help you to boost metabolism.
13. Pick good-for-you carbs
Keep your blood sugar steady and your metabolism up by limiting the sugar and white flour products you consume. White flour products, white rice, white potatoes, and sugar lead to rapid surges in blood glucose. These foods spike and then dip your blood sugar levels, which can make you feel hungry. Replace “bad” carbs with fruits, veggies, whole grains, and legumes. Other easy substitutions include choosing the following:
- Sweet potatoes over starchy white potatoes
- A small piece of dark chocolate instead of a cookie
- Brown rice instead of white rice
14. Eat beans with meals
Beans are a cheap and convenient way to give a metabolism boost to your daily menu. “Beans have a lot of protein and fill you up. Not only do beans provide a metabolism boost, they’re heart-healthy as well. “Beans are loaded with soluble fiber, which lowers cholesterol, and they’re filled with B vitamins, which are important for heart health.
15. Choose healthy cooking oils and fats
Choose monounsaturated fats such as olive oil, avocados, nuts, and canola oil to keep your system running smoothly. Avoid saturated fats or trans fats — they tend to slow down your system. These not-so-good-for-you fats are found in foods such as fatty red meat, butter, whole dairy products, and hydrogenated oils.
16 De- stress
Stress can elevate your cardiovascular risk and decrease your metabolism. Under stress the body stores calories and conserves weight. Even without eating more or decreasing your exercise, stress can cause you to gain weight. Reducing your stress level can help keep your metabolism running its best. Try these super-simple stress busters:
- Breathe deeply.
- Spend time with friends.
- Take a walk.
- Get a massage.
- Keep a journal.
- Listen to music.