Metabolism refers to the body's ability to burn energy or calories while at rest. A higher metabolic rate increases calories burned and may assist in weight loss. Although genetics largely determine the metabolic rate, there are ways to stimulate the metabolism naturally and increase fat-burning potential. The best way to boost metabolism is through a healthy diet and regular physical activity.
How To Boost Metabolism
Step 1
Eat breakfast every morning to increase your metabolism. A healthy breakfast helps break the fast of not eating for several hours overnight. This may help to stimulate the metabolism and increase your fat-burning potential for the rest of the day. Studies have shown that breakfast can increase the metabolic rate by 10 percent as well help prevent disease and illnesses such as diabetes, obesity and heart conditions. Healthy breakfast options include whole grains with satiating protein such as whole wheat toast with a vegetable omelet or low-fat yogurt with berries and granola.
Step 2
Add snacks to your daily diet to increase metabolism and burn more calories. Waiting too long in between meals can lead to increased hunger and over-eating as well as lethargy and decreased energy. This increases the risk of weight gain and decreased fat-burning potential. Keep hunger levels and calorie intake under control by eating two to three snacks between meals around 150 to 200 calories each. Combine protein with carbohydrate to keep blood sugar levels even and avoid energy crashes. Healthy options include cheese strings with whole-grain crackers, an apple with peanut butter or vegetables with hummus and nuts.
Step 3
Eat consistently throughout the day and don't skip meals. Metabolism is increased through a process called thermogenesis whereby the body burns energy through the act of digesting food. An inadequate caloric intake will cause the body to burn less calories and store extra carbs and fats for fuel since it has less to digest and tries to conserve energy stores. Aim for three healthy meals and two to three snacks each day eaten every three to four hours.
Step 4
Replace coffee with green tea throughout the day. Green tea contains antioxidants that may aid in preventing cancers and heart disease. Catechins, antioxidants, in green tea may also assist with weight loss by increasing the metabolic rate and fat-burning potential. Aim for three to four cups of green tea a day along with water to keep energy levels high and avoid the fatigue caffeine may bring on several hours after its consumption.
Step 5
Add strength training to a regular physical activity regimen in addition to cardiovascular exercise. Strength training helps to increase muscle mass as well as burn body fat. Muscle mass increases the body's metabolic rate leading to increased calorie-burning even while at rest. Incorporate two to three days a week of full-body strength training for all the major muscle groups in addition to moderate cardiovascular exercise at least three times a week for 30 to 60 minutes to rev metabolism.
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