Here are 17 simple tips to help you speed up your metabolism.
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1) Don’t expend too many calories at once:
Though reducing the calorie intake is a surefire way to keep your body weight from soaring, our body is programmed in such a way that it guards and secures it energy sources and weight by hanging on to it. When we compel our body to subsist on few calories, our metabolism initially reacts well but then it switches itself to the starvation mode. This is particularly the case in winter so it is imperative that you burn excessive calories by varying the numbers of your caloric intake and engaging in intense calisthenics like cardio and resistance training.
2) Never skip breakfast:
Skipping breakfast churns out warning signs inside the body that it might be deprived of energy and so causes it to switch on the conservation mode thus causing a plummeting in the metabolism rate. Because the rate of metabolism has been slowed down during our slumber session, it needs to be accelerated early in the morning and breakfasting is the easiest way to quicken the speed of your metabolic activity.
3) Integrate fiber and complex carbs in the breakfast:
Though protein is crucial at every meal if you are trying to shed kilos, high-fiber carbohydrates are especially imperative in the morning. This is because they permeate your body with a feeling of satiety and slowly release the energy rather then at once and so prevent abnormal sugar spiking which plays a key role in fat accumulation.
4) Eat more of protein and choose it prudently:
Protein revs up the rate of metabolism so it is recommended that you integrate protein in your every meal. It is also suggested that you more of lean protein like fish, egg whites, poultry and whey protein to cast off the obdurate pounds.
5) Integrate omega-3 and omega-6 fatty acids in your diet:
Dieticians recommend eating omega-3 to omega-6 fatty acids in a ratio of 2:1 to boost the rate of metabolism.
6) Ingest smaller and more frequent meals throughout the day:
This ensures that you are getting a constant supply of energy throughout the day which is utilized for the body processes instead of being stockpiled for safe keeping later. Eating smaller meals also keeps the metabolic activity active and up and about. It is recommended that you consume about 300 calories every meal if you are ingesting almost 1800 calories per day.
7) Curtail alcohol intake:
Though you might want to indulge with alcohol on the weekend or a special occasion, going overboard can encumber your body with empty calories. Although wine and beer hold 150 calories per glass, hard liquor is the worst foe.
8) Cut back on sugar intake:
Sugar is deemed to be the greatest culprit when it comes to problems related to metabolic activity. Consuming sugary food sources like ice-cream, coffee and cookies in the early hours of the morning can be a factor in the fat accumulation. Sugar also plays a role in decreasing metabolic rate by causing an abnormal spiking in the blood sugar level.
9) Reduce the intake of white flour:
White flour incorporates gluten which is connected with many allergies. Plus it has a high glycemic value which results in abnormal insulin levitating. Opting for complex carbs like oatmeal, brown rice or quinoa is recommended as these have low glycemic value and foster the body with quality calories.
10) Switch starch with low-glycemic carbs:
Electing good carbs is critical if you want to give quality nourishment to your body. Low sugary fruits like melon or apple, fiber rich vegetables like broccoli and kale and whole grains like oatmeal are good dietary choices as these impress minimal provoking of blood sugar. Abnormal escalation of blood sugar can lead to weight gain as insulin is translated into fat accumulation. So it is better to feed your body with foods that it can utilize but not store.
11) Ignite metabolism with spice:
Append heat to the palate, zest to the culinary, fire to the metabolic activity with hot peppers and spices. Eating spices can fuel up the metabolism rate by promoting the release of stress hormones, intensifying the heart rate and elevating the temperature of the body-all of which induce calorie burning process.
12) Involve your body in cardio training on an empty stomach:
During snooze time, our metabolism rate is at the lowest. When we awaken, our insulin levels are quite low and expending calories through cardio training immediately before breakfast helps the body take advantage of the status of complete fat burning rather then expend calories that have been eaten and then get down to the stored fat.
13) Engage in high intensity cardio:
According to a research, high intensity interval training ignites and fires up the metabolic activity like no other activity or exercise can do.
14) Supplement with L-Carnitine before engaging in cardio:
Taking L-Carnitine supplements right before cardio can enhance the fat burning process because Carnitine operates by activating and releasing stored fat as energy.
15) Workout twice a day:
Instead of training in one go, it is recommended to train twice a day so that your metabolic rate has the chance to be fueled up twice after a tough workout session.
16) Close your kitchen after 8 pm:
Give yourself 3 hours gap between your slumber time and last meal.
17) Eat complex carbs in the morning:
Complex carbs should be ingested in the morning and early afternoon because this is the peak time when you need a constant supply of energy to rejuvenate your mind and keep yourself on the go. But as the day starts to wane, your body doesn’t need the heavy carbs and protein and vegetables would work just fine.