Hey there, viewers! Struggling with weight? Are the same old exercises not working?
It might be time to turn your attention to your metabolism. The
term “metabolism” or “metabolic rate” refers to the number of calories you
burn. The more calories you burn, the easier it is to lose weight.
If you think your metabolism is slow, don’t worry, I’ve got your back! In today’s video,
we’re covering 8 easy ways to boost metabolism. Will drinking cold water
help? Can coffee make a difference? We’ll be talking about all of these AND more...
Drink cold water
I can’t stress the importance of water enough! The body is 70% water, which means this calorie
free liquid plays a role in the way it functions. The more we hydrate, the better our bodies work.
Whenever you’re thirsty, sugary drinks like sodas and energy drinks are
tempting. But these only dump calories into your body. Replace them with water,
as it will automatically reduce your calorie intake. Experts believe it's
easier for people who drink water to lose weight than those who do sugary drinks.
Research suggests that drinking water can temporarily boost your metabolism.
Water is known to naturally suppress appetite. Drinking
water half an hour before you eat will result in less food intake.
In a study of overweight adults, it was found that those who drank half
a liter of water before every meal, lost 44% more weight than those who didn’t.
Your body will burn more calories if you drink cold water. Yes, you heard that right!
Drinking particularly cold water speeds up metabolism as energy is spent warming
it up to body temperature. Try drinking cold water throughout the day. Remember,
a dehydrated body never makes fat burning a priority.
How many glasses of water do you drink every day? Do you prefer cold or warm water? Sound
off in the comment section, and start a conversation with our Bestie community…
Go to Sleep!
Netflix binges, late assignments and social media really mess up our sleep schedule.
Poor sleep negatively affects your metabolism, and is linked to increased risk of obesity.
Lack of sleep is also associated with elevated levels of blood sugar,
which eventually raise the risk of type-2 diabetes.
You may notice you feel hungrier when you haven’t slept. It’s a thing.
Sleep deprivation increases the hunger hormone ghrelin (grell-in), and lowers the fullness
hormone leptin. If you’re trying to get in shape, going to bed at the right hour is key.
To get a good night’s sleep, reduce blue light exposure in the evening.
Calm yourself by taking a relaxing shower. You can also apply a few drops of your
favorite essential oil to your pillowcase. This might help you sleep peacefully.
Drink coffee and green tea
Good news for all you coffee lovers out there!
Drinking coffee can increase your metabolism. This is all thanks to the power of caffeine!
Studies have suggested that caffeine in coffee can boost metabolism by up to 11%,
while also helping you burn fat. Not only will this let you lose weight,
you’ll also be able to keep it off. Hang on, there’s more!
We’ve all seen a dozen green tea commercials talking about how they
burn fat and cut your weight. These teas are low in calories and can increase fat
burning by 10 - 17%. Green tea speeds up your metabolism by around 5%. I get it,
green tea might not be your thing. But just give it a try for the sake of weight loss.
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Eat more protein!
The food you eat can increase your metabolism for a few hours. This is known as the thermic
effect of food, or TEF. While experts have studied TEF for quite a while,
it’s role and full effectiveness is up for debate.
So which foods should you add to your diet? The answer is protein-packed
ones! This is because protein causes the highest rise in TEF by elevating your
metabolic rate by 15-30%. Protein intake promotes satiety and reduces overeating.
If you’re on a diet, your metabolism might drop as you shed weight. But eating protein
can maintain your metabolic rate, as it reduces the muscle loss that happens during diets.
From now on, try eating protein with every meal. Beans, lentils, meat,
eggs and tofu are a few great sources. You should also make sure you’re eating at the
proper times. This means spreading your meals out. If you eat a lot in one meal,
followed by long periods of not eating, your body will burn calories slowly and store more
fat cells. Eating at the proper times daily will help your body maintain its metabolic balance.
Eat spicy food
Just like protein, spices also have the ability to increase your metabolism.
You'll be excited to know that a delicious, spicy meal can actually boost your metabolism!
Spices like peppers contain a substance called capsaicin, which can speed up your metabolism.
A study suggested that eating pepper can burn around 10 additional calories per meal.
Adding spices to your food may not have noticeable effects. But if they're combined
with other metabolism-boosting techniques, the benefits will definitely show themselves.
Remember to eat only as much spice as your body can handle.
Your mouth will feel like it’s on fire. The last thing you want is
to be gunning for the bathroom. You don’t want to lose weight that way!
Before we continue, would you like to learn more about the health benefits of spicy
food? There’s a few you didn’t know about. Check out our video on the 5 hidden health
benefits of spicy food you need to know. Now back to our discussion on metabolism...
Switch to coconut oil
The oil you use to prepare your food is very important when it comes to metabolism.
Swap your regular cooking oil with coconut oil. It’s rich in medium-chain fats,
which work wonders on your metabolism.
Studies suggest that long-chain fats only boost metabolism by 4%. As for medium-chain fats,
they increase metabolism by 12%. Coconut oil contains a distinct fatty acid profile, which
helps your weight. Cooking your veggies in coconut oil is a better choice than other cooking fats!
Perform a high intensity workout
How can we not talk about working out in a video about metabolism? Particularly, high-intensity
interval training (HIIT) boosts your metabolism and helps burn fat. Performing HIIT will not only
increase your metabolic rate during the workout, it will also keep it high even after you’re done.
In comparison to other exercises, HIIT shows a greater rise in metabolism.
In a study, it was found that when overweight young men performed high-intensity exercises
for 12 weeks, they had an almost 5 pound reduction in fat mass. Hold on, there’s more!
For all you folks who like performing resistance training,
listen up! Resistance training can help you maintain your metabolism.
Muscle building helps speed things up. It also burns more calories each day.
Also, lift heavy things. Lifting weights can help you hold onto muscle,
and might decrease your drop in metabolism, which is a common side effect of weight loss.
Stand up more often
It’s sometimes that simple. From online classes, to multiple zoom meetings. From watching TV,
to reading a book, our lives seem to revolve around sitting these days.
Excessive sitting is not good for your health. Did you know that too much sitting has been
called “the new smoking”! This is because sitting for too long causes
a reduction in calorie burning, and can contribute to weight gain.
Experts say that if you spend an afternoon standing up at work, you can burn an extra
174 calories. But many of us aren’t that lucky. If your job requires sitting at a desk,
try taking breaks every now and then to stand up. This will reduce the length
of time you’re sitting. You should also walk around during this time.
Ever heard of a standing desk? This is also a good option. Investing in a standing desk
will not only help you burn calories, but will also increase your concentration.
High metabolism not only helps you lose those extra pounds,
it also boosts your energy levels and makes you feel good. Try adding metabolism-boosting tips
from this video into your routine, along with small lifestyle changes.
Speaking of which, you might want to learn about foods that boost metabolism. Let’s
keep the conversation going with a couple of more videos, shall we?
Check out the 5 thermic foods that will boost your metabolism.
You can also try kicking your metabolism into overdrive with these 16 foods.
Go ahead, click one. Or better yet, watch both,
and learn more about foods that will help you get in shape. Did you know about these ways
to boost metabolism before watching this video? Let us know in the comments below!