Best ways to Boost Metabolism fast - lifeseeze

 

Metabolism is a process by which our body converts what we eat and drink into energy. The higher your metabolic rate is, the more calories you burn. Hence, the easier it is to lose weight and keep it off. Some people with sluggish or slow metabolism will gain more fat from eating less food in comparison to a person with fast, healthy metabolism.

Genetics, age, weight, diet, exercise, habits, as well as lifestyle, affects our metabolism. There are certain areas on which we can't keep control, such as our genes and also age. As we age, we start to lose 5 to 6 pounds of muscles every decade, starting in our late 20s.

So, if you choose absolutely to do nothing about it that's when you start to see the weight pile on as you age. However, there are also areas which we can control; our weight, diet, exercise routine and lifestyle. These are the areas where we should take control of and we can speed up our metabolism.

Symptoms of slow metabolism

• Constant headache
• Tiredness and fatigue
• Sugar cravings
• Constipation
• Dry skin, poor nail and hair fall
• Depression
• Cold intolerance
• Slow down of movements
• Unexplained weight gain
• Irregular menstrual cycle

Best Metabolism boosting drinks

1. Green tea

Organic green tea is one of the healthiest thing that you can consume. It contains a high level of antioxidants, including flavonoids and catechins which can reduce the formation of free radicals to protect cells from damage and even helps to prevent disease and premature aging.

Of course, experts say just adding green tea to your diet is not going to help you lose weight. But if you drink it instead of things like sugary drinks or even diet soda, you are likely to drop those stubborn pounds.

2. Wheatgrass

Organic wheatgrass is a staple of most juice bars, and there is a good reason for that. A 1 ounce serving of fresh wheatgrass juice has 5 calories, 1 gram of carbohydrate and 1 gram of protein.

It not only helps to boost your metabolism, but it alkalizes the system and is filled with important nutrients like vitamin A, B, C, E and K along with iron and minerals like zinc, copper, potassium, maganese and selenium.

3. Apple cider vinegar

First off, we are not telling you to drink apple cider vinegar straight - you should never do that as it can burn your oesophagus.

Instead, simply mix a couple of teaspoons of organic, unfiltered apple cider vinegar with 16 ounces of water and a little raw honey to sweeten it up. Sipping it throughout the day can help increase the metabolism for fat burning and weight loss.

4. Lemon water

Lemon water may be incredibly simple, all you do is mix the juice of a lemon into a glass of water, but it offers a ton of benefits including the ability to raise the the metabolism and burn fat. Whip up some in a large water bottle and sip on it throughout the day for the best effects.

Not only you will stay hydrated, which keeps the metabolism burning at its max, but as lemons contain flavonoids with potent antioxidant properties, it will help to protect your cells from damage. Lemon water also helps to aid digestion, helping the body to better absorb the nutrients from other foods and it aids in regulating insulin spikes.

5. Vegetable juice

Vegetable juice, particularly the fresh juice of veggies like kale, swiss chard, spinach, broccoli and other green leafy types, are a great way to flush the toxins out of your system to support weight loss and a faster metabolism. Vegetables that are packed with potassium are especially good for flushing out sodium that keeps the belly bloated.

One great trick for weight loss involving vegetable juice is to drink a big glass just before a meal. Similar to drinking water before eating a meal, it is likely to help reduce the total calories you consume by making you feel fuller and faster.

6. Water

Water is a natural appetite suppressant; so, make it your best buddy for weight loss. A dehydrated body never makes fat burning a priority, a study published in the journal of clinical endocrinology  and metabolism found that drinking water increases metabolic rate by 30%.

You don't have to aim for the 8 glasses a day goal, even 2 glasses more than you normally have will do the trick.

Best Metabolism boosting foods

1. Ginger

Ginger has long been used as a digestive aid, soothing the stomach and reducing  inflammation in the digestive tracts. This can contribute to a flatter, healthy looking tummy.

The heat it creates when it is eaten also boosts the metabolic rate by raising the internal temperature of the body and forcing it to burn more. Chop into a stir fry or drink as a tea to get the most out of your root.

2. Spices

From cayenne to garlic to cinnamon, spices are one of the best ways you can keep your metabolic rates high. Especially speedy are the more pungent spices; Such as black pepper, mustard seeds, powdered onion and ginger.

A Canadian study found that using spices enabled people to burn up to 1000 more calories daily than those not incorporating spices into their diet.

3. Asparagus

Like beetroot is particularly high in vitamin B which naturally aids a healthy metabolism. It is also high in fibre and other antioxidants which help to maintain your insulin levels and keep your feeling fuller for longer.

4. Berries

Great overall health is essential to maintaining a high metabolic rate which is why we thoroughly recommend getting your fill of berries.

Not only are they full of beauty boosting antioxidants but they are packed with fibre too, essential for staving off hunger pangs and regulating insulin production.

5. Ceylon cinnamon

Ceylon cinnamon is a detoxifier and also helps to regulate the metabolism of sugar and carbohydrates. It has thermogenic properties which means it raises your body temperature and prompts it to start burning calories and promote weight loss.

It will also help to reduce your sweet cravings, it is advisable to consume about 1/4th teaspoon of cinnamon powder per day.

6. Green leafy vegetables

Green leafy vegetable provides iron to support healthy blood which is the key to optimal Cellular metabolic energy. They are rich source of iron, folate, zinc, magnesium, folic acid and protein.

It also contains significant amount of dietary fibre, provides you with truckloads of energy to fulfill your daily requirements.

7. Pulses and legumes

Pulses and legumes are packed with lean protein and fibre, they also keep you feeling full and reduce cravings. They are loaded with iron and complex carbs, which are essential to keep the body in shape.

Iron facilitates the flow of oxygen through the body, they helps in keeping your metabolism high and increasing energy production.

Best Metabolism boosting exercises

1. Weightlifting

The only way to increase lean muscle mass is to lift weights. For every pound of lean muscle your body burns an additional 14 calories a day, Where as a Pound of fat only burns 2 to 3 calories.

This small difference can add up over time. hence, people who are leaner with higher muscle burns more calories at rest, compared to those with higher body fat. Adding strength training 2 to 3 times weekly burns significantly more fat than those who only perform cardio exercises.

Resistance training can involve using the machines in the gym or free weights such as dumbbells, barbells, kettlebells or equipment such as heavy resistance bands or even bodyweight exercises such as push ups and pull ups.

2. High intensity interval training

High intensity interval training or more commonly known as H.I.I.T, involves quick workout and exerts intense burst of energy. Implementing a consistent H.I.I.T routine requires your body to consume more oxygen, making your mitochondria work harder and burn more energy.

H.I.I.T training can burn a similar amount of calories in half of the time compared to a low intensity steady pace cardio. Not only were you be saving time but you will get the benefits of H.I.I.T workout even after the session. So, after H.I.I.T workout your body continues to burn calories for up to 36 hours by increasing your metabolic rate.

You can very easily incorporate interval training into your workout by inserting a 30 seconds sprint into your jog or bike followed by a 1 minute of recovery and repeat this cycle for 10 times. If you are in gasping for air then you are exerting enough effort for it to be considered as H.I.I.T training.

3. Move more

Exercising has tons of benefits. However if you have a sedentary life, where you set on your desk for 8 hours every single day and you only move for an hour in the gym then that's probably not the best way to boost your metabolism throughout the day. 

The goal here is to move more, sitting too much has been dubbed the new smoking. Long periods of sitting can burn fewer calories and can lead to weight gain and many other health issues. An effective way to boost your metabolism with very minimal effort, is to stand up and move more.

Perhaps, work from a standing desk or set yourself reminded to move every hour, get up and get yourself a cup of tea or do some simple stretches or just walk around your office. Make the effort to move more by walking to get lunch, take public transport or taking the stairs. All these daily incidental movements can help you to burn more calories and even lose weight with very minimal effort.