13 Ways To Boost Your Metabolism
Written by: Kavata Kithome
Boosting your metabolism is at the heart of any lasting transformation. Yet, getting your metabolism to a great place can oftentimes seem intimidating and out of your control. Don’t worry – it’s a normal way to feel!
Here’s the good news – by adapting to an easy diet and making some lifestyle changes, you can have the power to make your body purr like the incredible piece of machinery it is and also drop a few pounds in the process!
Key factor: it’s important to get ENOUGH food.
It’s easy to believe that if you eat less, then you weigh less, but not getting enough calories can lead to muscle loss. When you don’t eat enough, your body slows the rate it burns calories at in effort to conserve fuel. This can lead to a number of deficiencies and other more serious health issues totally negating weight loss and overall better health.
With these easy-to-follow steps, you can reach your weight loss and fitness goals faster and easier than you ever thought was possible.
1. Eat Your Loveable Egg Yolk
Most “healthy” recipes call for egg whites, because they are fat-free and contain most of the protein in an egg, but eating the entire egg is great for your metabolism. The yolk contains nutrients, fat-soluble vitamins, essential fatty acids and choline that attack the gene mechanism responsible for triggering your body to store fat around your liver.
2. Try A HIIT Class
Lifting weights alone or doing some cardio is not enough to inch you closer to your desired waistline. Interval training is the best way to shed pounds and increase your metabolism, as well as improve your cholesterol and insulin sensitivity. You can sign up for a HIIT class at your gym, or add some interval workouts to what you are already doing by adding periods of increased speed and resting speed.
3. Don’t Be Afraid Of Fats
Fat is considered the mortal enemy when it comes to losing weight, but there’s a difference between ”bad” fats and “good” fats and your body needs those good, healthy fats. Fats and oils help stop hunger and maximize your metabolism, helping you to lose weight at a more consistent rate. Healthy fats like olive oil and coconut oil actually even help your body burn calories. My favourite fat is avocado.
4. Build Muscle
Did you know that just one pound of muscle burns about 6 calories? Your body is constantly burning calories, even at rest. By building muscle, you are increasing your resting metabolic rate.
5. Drink Tea
Green tea contains catechins, which are antioxidants that trigger the release of fat from fat cells and help speed up the liver’s ability to turn fat into energy. The list of tea is extensive, from green tea, to oolong, to pu-erh tea, you are sure to get the benefits of tea no matter which type you choose. Tea is an effective fat burner and a great beverage to get hooked on.
6. Eat Your Carbs At Night
I know it’s a concerning thought, especially considering how your body burns carbs for energy and therefore would theoretically store them as fat if you have them before bed. Yet, studies in the European Journal of Nutrition showed that eating carbs at night can lead to more calories being burned the next day through a process called thermogenesis.
7. Eat Your Protein Daily
We have already established that the more muscle you have, the more calories your burn. Eating lean, healthy protein helps sustain your muscles and prevents them from breaking down and slowing your metabolic rate.
8. Eat Whole Grains
Your body works hard to digest whole grains, which help keep your metabolic rate elevated. Be sure to choose brown rice, oatmeal, quinoa and sprouted grains instead of the refined and processed stuff.
9. Eat Your Garlic
We all know that garlic is a superfood – and for good reason. This humble tubular supports blood-sugar and helps to control fat levels in the blood. It also helps to boost your immune system and fight heart disease, inflammation and hypertension (high blood pressure).
10. Eat Chocolate
I say if you can’t have diamonds, there is always chocolate. Dark chocolate has been found to lower cortisol (stress hormone) levels and regulate metabolism. So, go ahead and indulge in a piece of chocolate guilt-free!
11. Add Lentils
The greeks eat lentils with a lot of their dishes. This little legume is dense in iron – just a cup provides a third of your daily iron needs. Giving your body all the minerals it needs to function properly is important and adding lentils to your diet can help bring down bad cholesterol and blood pressure and help you fit into the waist size you so desire.
12. Eat Your Nuts
Nuts like walnuts and almonds help normalize insulin levels and give you a full feeling, meaning you are less likely to overeat. Nuts are a great guilt-free snack that provide good monounsaturated fats and a plethora of other amazing health benefits.
13. An Apple A Day
Eating apples can help prevent abdominal fat, cardiovascular disease and diabetes. Apples help keep your muffin top at bay, because they are a low in calories, dense in fiber and have the ability to reduce fat.
Start implementing some or all of these tips into your daily life and see how they start impacting your life! And don’t feel like you need to start cramming – you can start by just adding one at a time and build your way up to a better diet. Do you know any other awesome tips to help with boosting metabolism and weight loss? Feel free to share with us in the comments below!
Kavata Kithome is an advocate for living your best life, full of health and longevity. While working closely with gym owners and personal trainers, she was able to sculpt a well-rounded view of fitness and understands how to incorporate it with a healthy balanced diet. She is a regular contributor to the One More Step Lifestyle brand.
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