The higher your metabolism, the easier it’ll be to lose weight and keep it from coming back.
We all have that one friend who seems to have hummingbird-like metabolism. You know, the type of person who seems to lose weight without even moving a muscle. While it’s likely that genetics plays a major role in the speed at which their body burns calories, there are a variety of ways that any person can significantly increase their metabolic rate.
Having a higher metabolism will also make you feel more energized, giving your mind one more reason to stick to that workout routine. So, increasing your metabolic rate is clearly beneficial to your physical and mental health, but how do you do it?
Keep reading to learn about six effective ways that you can increase your metabolism and keep those extra pounds off.
Sit Less to Increase Metabolism
A study posted on PubMed found that standing up at work for a single afternoon will help you shave off 174 calories. If you work from home or in an office environment, consider investing in a standing desk or taking frequent breaks to decrease the amount of time you spend sitting down.
How Water Impacts Metabolism
Numerous studies have shown that people who drink water lose more weight than those who drink sugary beverages. This should come as no surprise. However, it’s also worth noting that drinking cold water in particular will help you burn more calories, as your body uses energy to increase your temperature.
Drinking just 17 ounces of water will increase your metabolic rate by between 10% and 30% for an hour. Drinking water before eating will also make you less hungry, thus decreasing the amount of food you eat. An NCBI study found that overweight adults who drank 17 ounces of water before eating lost an impressive 44% more weight.
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Quality Sleep Increases Metabolim
There are a plethora of negative health effects that come with poor sleep quality, and increasing your risk of developing diabetes and other weight-related issues is one of the most prevalent. Not getting enough sleep also increases ghrelin, a hormone that makes you feel hungrier, as well as decreasing leptin, a hormone related to feeling full.
Do More Intense Workouts
The effect that high-intensity interval training has on your metabolic rate is greater than that of other types of exercise. It also helps you lose weight faster, an effect that can be seen even after your session is over.
Another popular type of exercise that is done with the goal of increasing metabolism is weightlifting. Since muscle is more metabolically active than fat, increasing your muscle mass will improve your strength and burn more calories.
Drink Coffee and Green Tea
If you can’t drink water all the time, coffee and green tea are good alternatives. Studies have shown that the caffeine content in coffee promotes fat burning and increases metabolism by up to 11%, while green tea boosts metabolism by up to 5%. Of course, it would be wise to avoid putting sugar in your coffee if you want to get these benefits.
Use Coconut Oil When Cooking
Unlike butter and other conventional cooking oils that contain long-chain fats, coconut oil has a unique fatty acid profile that results in it containing medium-chain fats. Studies have found that medium-chain fats can increase your metabolic rate by 12%, compared to only 4% with long-chain fats.
With these steps, you can expect a significant boost in the rate at which your body burns calories. In the end, simply focusing on the fundamentals of a healthy lifestyle is the key to losing weight and keeping it off.