4 Proven Ways to Increase Your Metabolism
Struggling to lose weight? Want to burn more calories and shed stubborn fat? Your metabolism determines how much energy you burn throughout the day. A slow metabolic rate can make it difficult to lose weight, leaving you tired and drained.
Simple tricks, such as eating high-protein foods and replacing cardio with HIIT, can accelerate fat loss and rev up your metabolism. The key is to be consistent and make lasting lifestyle changes. Here are some tips to help you out:
Eat More Protein
Protein takes up to 25 percent more energy to digest than fat and carbohydrates. On top of that, it keeps hunger at bay and curbs sugar cravings. To make sure you get enough protein in your diet, eat fish, lean meat, chicken breast, turkey, eggs, low fat cheese, seeds, and raw nuts. This nutrient is also found in leafy green vegetables, beans, soy, and legumes. Ideally, consume at least 0.8 grams of protein per pound of body weight.
Weight lifting, pilates, and even yoga help build lean muscle and balance your metabolism. The more muscle you have, the more calories you burn at rest. Cardio training, on the other hand, can reduce your metabolic rate. This explains why so many people spend hours on the treadmill each day, with little or no results.
Eat More Often
Research shows that eating small, frequent meals helps speeds up metabolism and promotes weight loss. By eating several times a day, you’re less likely to feel deprived and reach for sugary treats or junk food. If you’re short on time, replace one or more meals with protein shakes and green smoothies.
According to health experts, drinking two glasses of water (about 17 oz) can increase resting metabolic rate by up to 30 percent for 60 minutes. For best results, drink cold water. Make sure you ditch soda, alcohol, and sugary beverages from your diet. If you’re also dealing with fluid retention, add ginger and fresh lemon juice into water. Drink it right away or leave it in the fridge for later.