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11 ways to speed up your metabolism
1. Go for the After Burn
The more intense you workout... The more calories you'll continue to burn "after" your workout is over keeping your fat-burning metabolism higher all throughout the day.
Weight loss intervals are intense workouts that cause an after burn effect where You'll continue to burn calories after you've finished working out to help your body recover from your intense workout so to lose weight faster & permanently...
It's best to do a high intensity workout at least 3 times a week and you can do low intensity workouts the other days.
Please Note: all weight loss activities have some sort of after burn effect but only the after burn effect of high intensity activities keeps your fat-burning metabolism higher for much longer periods of time.
2. Exercise less but more frequently
Scientists are now saying you can actually lose more weight & keep your metabolism fired up longer by doing 4 smaller 10-minute workouts instead of 1 big 30-to-40-minute workout
Check this out: In a recent University of Pittsburgh study... Women who did 4 separate 10 minute workouts during the day lost 30% more weight than women who did one big 40 minute workout everyday so what this really means for you is this...
If you have time - you can boost your metabolism by doing 4 smaller 10 minute workouts at a moderate-to-high intensity (see how to lose weight at home) or if don't have time for 4 separate 10 minute workouts... You can still keep your metabolism higher all day long by going for the after burn (see #1) with ONE longer interval workout.
3. Drink 2-to-3 liters of cold water daily
Not only does water help prevent you from getting bloated by flushing out excess water weight but as far as increasing your metabolism goes...
The fat burning process of metabolism needs water to work effectively and... Your body has to raise your metabolism to burn extra calories to warm up the Ice cold water you drink and...
Check this out: A Clinical Research Center in Berlin found that after you drink 17 ounces of water - Your fat-burning metabolism increases by 30% within 10 minutes of drinking water.
4. Eat More fiber & protein
More fiber & protein increases your metabolism because your body burns the most calories when it digest foods high in fiber & protein and better yet...
Some high fiber foods like raw vegetables burns so many calories during digestion that it creates a negative calorie effect which basically means...
If you were to eat a 20 calorie carrot... Your body would burn 25 calories digesting the carrot making you burn 5 calories just by eating the carrot.
5. Eat at least 5 smaller meals
Your body has to burn more calories digesting all those small meals you eat plus... Your body will burn a lot more calories when you eat meals with servings of fiber & protein (see # 4 again) and...
Even if you don't believe eating 5 small meals has no effect on your metabolism: Your metabolism does slows down to conserve energyThe longer you wait between mealsand eating 5 smaller meals keeps you from not overeating and gaining weight by keeping you satisfied (or not feeling hungry) longer during the day plus...
Your energy levels will be higher and your body will be much more efficient at burning calories.
6. Do something when you wake up
The best time to workout to lose weight is first thing in morning so you'll burn more fat but as far as revving up your metabolism goes...
Morning workouts give you a longer lasting After burner effect (see #1) that helps you burn more calories during the day while on the other hand...
You do get some after burn with evening workouts but your after burn won't last as long since you'll probably end up going to bed in the evening and when you sleep - your metabolism slows back down.
7. Have breakfast after your morning workout - NO COFFEE
You need to eat good breakfast with some protein and fiber (see #4) to boost your fat-burning metabolism earlier in the day so you can burn more fat and...
If you do skip breakfast you'll miss out on all the calories you could've burned if you wait until lunch or dinnertime to eat because... Skipping breakfast makes your metabolism (which is already slow from you sleeping 8-to-12 hours) even slower and...
Studies show that when you eat breakfast... You won't overeat, you'll maintain your weight, and you'll lose more weight while on diet & exercise programs.
8. Gain Muscle
1 pound of muscle burns 5-to-14 calories a day so when you put on 5 pounds of muscle... Your metabolism will burn 25-to-70 extra calories a day and You'll lose an extra 2½-to-7 pounds of fat a year and...
Although the 2½-to-7 pound weight loss is not a lot... When you gain 5 pounds of muscle - You'll look 5-to-10 pounds slimmer because muscle takes up less space than Fat does.
9. Drink Green tea
According to a study in the American Journal of Clinical Nutrition, Green tea helps you burn 35-to-43% more calories a day and...
Another study showed that men who drank green tea for 3 months lost almost twice as much weight than those who didn't drink green tea.
10. Got MILK?
During a Purdue university study... Women who ate 3-to-4 servings of low-fat dairy everyday burned more fat & more calories after meals and...This study said you may be able to lose an extra 10 pounds of fat just by eating 3-to-4 servings of low-fat dairy like yogurt, cheese, and skim milk.
11. Spicy foods can increase your metabolism
Different studies have said that spicy foods can increase your metabolism by 8-to-20% for at least 30 minutes after eating them and you don't have to eat a whole lot of spicy foods...
All you need to do to get a metabolism boost from spicy foods is to add a little bit of Cayenne pepper or Cinnamon to your favorite recipes.
1. Go for the After Burn
The more intense you workout... The more calories you'll continue to burn "after" your workout is over keeping your fat-burning metabolism higher all throughout the day.
Weight loss intervals are intense workouts that cause an after burn effect where You'll continue to burn calories after you've finished working out to help your body recover from your intense workout so to lose weight faster & permanently...
It's best to do a high intensity workout at least 3 times a week and you can do low intensity workouts the other days.
Please Note: all weight loss activities have some sort of after burn effect but only the after burn effect of high intensity activities keeps your fat-burning metabolism higher for much longer periods of time.
2. Exercise less but more frequently
Scientists are now saying you can actually lose more weight & keep your metabolism fired up longer by doing 4 smaller 10-minute workouts instead of 1 big 30-to-40-minute workout
Check this out: In a recent University of Pittsburgh study... Women who did 4 separate 10 minute workouts during the day lost 30% more weight than women who did one big 40 minute workout everyday so what this really means for you is this...
If you have time - you can boost your metabolism by doing 4 smaller 10 minute workouts at a moderate-to-high intensity (see how to lose weight at home) or if don't have time for 4 separate 10 minute workouts... You can still keep your metabolism higher all day long by going for the after burn (see #1) with ONE longer interval workout.
3. Drink 2-to-3 liters of cold water daily
Not only does water help prevent you from getting bloated by flushing out excess water weight but as far as increasing your metabolism goes...
The fat burning process of metabolism needs water to work effectively and... Your body has to raise your metabolism to burn extra calories to warm up the Ice cold water you drink and...
Check this out: A Clinical Research Center in Berlin found that after you drink 17 ounces of water - Your fat-burning metabolism increases by 30% within 10 minutes of drinking water.
4. Eat More fiber & protein
More fiber & protein increases your metabolism because your body burns the most calories when it digest foods high in fiber & protein and better yet...
Some high fiber foods like raw vegetables burns so many calories during digestion that it creates a negative calorie effect which basically means...
If you were to eat a 20 calorie carrot... Your body would burn 25 calories digesting the carrot making you burn 5 calories just by eating the carrot.
5. Eat at least 5 smaller meals
Your body has to burn more calories digesting all those small meals you eat plus... Your body will burn a lot more calories when you eat meals with servings of fiber & protein (see # 4 again) and...
Even if you don't believe eating 5 small meals has no effect on your metabolism: Your metabolism does slows down to conserve energyThe longer you wait between mealsand eating 5 smaller meals keeps you from not overeating and gaining weight by keeping you satisfied (or not feeling hungry) longer during the day plus...
Your energy levels will be higher and your body will be much more efficient at burning calories.
6. Do something when you wake up
The best time to workout to lose weight is first thing in morning so you'll burn more fat but as far as revving up your metabolism goes...
Morning workouts give you a longer lasting After burner effect (see #1) that helps you burn more calories during the day while on the other hand...
You do get some after burn with evening workouts but your after burn won't last as long since you'll probably end up going to bed in the evening and when you sleep - your metabolism slows back down.
7. Have breakfast after your morning workout - NO COFFEE
You need to eat good breakfast with some protein and fiber (see #4) to boost your fat-burning metabolism earlier in the day so you can burn more fat and...
If you do skip breakfast you'll miss out on all the calories you could've burned if you wait until lunch or dinnertime to eat because... Skipping breakfast makes your metabolism (which is already slow from you sleeping 8-to-12 hours) even slower and...
Studies show that when you eat breakfast... You won't overeat, you'll maintain your weight, and you'll lose more weight while on diet & exercise programs.
8. Gain Muscle
1 pound of muscle burns 5-to-14 calories a day so when you put on 5 pounds of muscle... Your metabolism will burn 25-to-70 extra calories a day and You'll lose an extra 2½-to-7 pounds of fat a year and...
Although the 2½-to-7 pound weight loss is not a lot... When you gain 5 pounds of muscle - You'll look 5-to-10 pounds slimmer because muscle takes up less space than Fat does.
9. Drink Green tea
According to a study in the American Journal of Clinical Nutrition, Green tea helps you burn 35-to-43% more calories a day and...
Another study showed that men who drank green tea for 3 months lost almost twice as much weight than those who didn't drink green tea.
10. Got MILK?
During a Purdue university study... Women who ate 3-to-4 servings of low-fat dairy everyday burned more fat & more calories after meals and...This study said you may be able to lose an extra 10 pounds of fat just by eating 3-to-4 servings of low-fat dairy like yogurt, cheese, and skim milk.
11. Spicy foods can increase your metabolism
Different studies have said that spicy foods can increase your metabolism by 8-to-20% for at least 30 minutes after eating them and you don't have to eat a whole lot of spicy foods...
All you need to do to get a metabolism boost from spicy foods is to add a little bit of Cayenne pepper or Cinnamon to your favorite recipes.