Metabolism is the rate at which your body burns calories in order to perform its daily functions, including body temperature regulation, digestion, thinking, sleeping and getting up from a seated position. Boosting your metabolism can help you lose weight or prevent you from gaining it in the first place. The fastest way to do this is by making some changes to your diet and current exercise levels.
Step 1
Avoid foods that can slow down your metabolism. Sugar-laden foods, deep-fried foods, fast food, baked goods and processed meats are high in empty calories and can slow your metabolism down. Stick with quality calories in the form of fruits, veggies, lean meats, low-fat dairy, whole grains and beans.
Step 2
Prepare a nutritious breakfast and eat it as soon as you get up. This can not only get your metabolism started, but it can also increase your mental capacity and energy levels. Have a bowl of oatmeal with chopped nuts and berries. Prepare it with low-fat milk.
Step 3
Drink ice-cold water. Avoid sugary, high-calorie beverages like soft drinks, lattes and processed fruit drinks. Consume eight to 10 cups of ice-cold water a day instead. When you drink very cold water, your metabolism will rise slightly to warm it up.
Step 4
Eat a meal every two to three hours throughout the day. Create meals that are balanced with protein and complex carbs. A baked chicken breast with steamed broccoli and quinoa is a late-day meal example.
Step 5
Add hot peppers to your meals. Jalapenos, chili peppers and red pepper flakes have a metabolism-boosting ingredient called capsaicin. Add these spicy peppers to your salads and dishes throughout the day.
Step 6
Lift weights to build metabolically active muscle. Do exercises that recruit as much muscle fiber as possible. Chest presses, lateral raises, deadlifts, dips, incline curls and squats are examples. Perform three to four sets of eight to 12 reps each, and work out three times a week on alternating days.
Step 7
Perform high-intensity interval training. Not only can this type of cardio cause a high caloric expenditure, but it can also keep your metabolism elevated for several hours after you are done. Start with a 2- to 3-minute warm-up at a light intensity. Go all out for 20 seconds, then go at a moderate intensity for 40 seconds. Keep alternating back and forth for 20 minutes and finish with a light 5-minute cool-down. Do any form of cardio such as running, indoor cycling, elliptical training, jumping rope, stair climbing or rowing.
Member Comments