TV, the Internet and fashion magazines dictate a new model of the female body. So, most women are striving for a perfect body. However, having a perfect body is not an easy task. If you want to achieve your goal, you must get rid of bad habits, start a healthy lifestyle, exercise hard, and also boost your metabolism.
What is metabolism? Metabolism is the term for all the chemical reactions in your body. These chemical reactions keep your body alive and functioning. What’s more, the faster metabolism you have, the higher the amount of calories you burn. Metabolism is the best friend for ladies who want to lose weight and achieve their body goals!
How can you boost your metabolism? Simple things like drinking more water, eating more protein and sitting less should push your metabolism and help you lose weight. Which of these changes are you ready to make in your life?
Today, we would like to present you with a list of 10 easy ways to boost your metabolism according to science. Read and take notes!
#1. You need to increase the consumption of protein
Eating protein can increase your metabolism for a few hours. This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal. As a fact, protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%! So, start eating protein that will help you speed up your metabolism, and also help you eat less.
#2. You need to drink more cold water
Some studies have shown that drinking 17 oz (0.5 liters) of water increases resting metabolism by 10–30% for about an hour. What’s more, you can increase this effect, if you start drinking cold water, as your body uses energy to heat it up to body temperature. As a fact, water can help you eat less. You just need to drink a cup of water a half an hour before eating!
#3. You need to do a high-intensity workout
This workout will help you burn more fat by increasing your metabolic rate. We recommend you exercise more often and mix your simple workout with a few high-intensity workouts.
#4. You need to lift heavy things
Muscle building will help you increase your metabolism. So, you have to lift heavy weights for building and retaining muscle. The more muscle you have, the higher your metabolism rate.
#5. You need to sit less
Scientists have proven that sitting is bad for your health, because long periods of sitting burns fewer calories and can lead to weight gain. If you have a sedentary job, you need to stand up for short periods. You can also do a little workout to drive your fats and speed up metabolism.
#6. You need to drink green tea or oolong tea
These teas are low in calories and increase metabolism by 4–5%. Drinking green tea or oolong tea can help you increase fat burning and boost metabolism.
#7. You need to eat spicy foods
As a fact, peppers are rich in capsaicin, a substance that can boost your metabolism. One study showed that eating peppers would burn around 10 additional calories per meal. Eating spicy foods, you can boost your metabolism and maintain a healthy weight.
#8. You need to get a good night’s sleep
When you sleep too little or too much, you can start gaining weight. What’s more, lack of sleep can lead you to the risk of developing type 2 diabetes. Some studies have shown that many people who are sleep deprived feel hungry and struggle to lose weight. So, you need to get a good night’s sleep. Try to sleep 7 to 9 hours at night!
#9. You need to drink coffee
Some studies have shown that the caffeine in coffee can boost metabolism by 3–11%. What’s more, coffee affects metabolism and fat burning to successful weight loss and maintenance.
#10. You need to replace cooking fats with coconut oil
Coconut oil contains a lot of medium-chain fats. These medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter. What’s more, some studies have proven that medium-chain fats increased metabolism by 12%, compared to long-chain fats, which raised it by just 4%! If you want to lose weight you have to replace cooking fats with coconut oil.