7 tips to boost your metabolism naturally

We are all jealous of that guy who keeps eating all the time but never gets fat. And you, on the other hand, one bite of pastry directly adds inches around your waist. But we have got no one to blame. We all are aware that this happens mostly because of our low metabolic rate, or that guy’s super-efficient metabolism. Most often we make peace with this and don’t take any necessary measures to correct the wrong. However, if you try, you can increase your metabolism rate significantly. And guess what? There’s no rocket science behind it. Let me show you how:

1. Protein in every meal

Your metabolism is directly related to your food habits. The science behind this is, eating actually boosts your metabolism for a few hours. This is because of the Thermic effect of food or due to the extra calories needed to digest and absorb the food. However, this effect is different for different macros of food. Remember, the higher it is, the better it is for you.

Protein causes the largest plunge in it, increasing your metabolic rate by 15-30%. While on the contrary carbs raise it by 5-10% and fats 0-3%. Plus, is you increase your daily protein consumption, you will automatically feel less urge to eat constantly since protein keeps you full for longer hours.

2. Drink plenty of COLD water

High consumption of water has a credible history of reducing weight considerably. Dieticians have always suggested to avoid sugary drinks and replace it with water instead due to the high amount of calories in the sugary drinks.

Now, studies have reckoned that water can also boost your metabolism temporarily, about 17 ounces of water can boost your resting metabolism by 10-30% for an hour. If possible, drink cold water, as your body will use energy to heat it up to body temperature, burning further calories.

3. Exercise regularly and lift weights

Preferably join a gym, hire a personal trainer, and start working out regularly. The idea is to build muscle because it is more metabolically active than fat. In fact, when you start lifting weight, you will start to burn more calories even when you are at rest.

Apart from that, lifting weight also helps in retaining muscles and prevents the drop in metabolism due to weight loss. Make sure you do everything in the strict watch of your trainer otherwise it can cause more harm than benefit.

4. Avoid sitting too much

Have you heard that sitting too much is “New Smoking?” Well, if not it is! Sitting too much burns very few calories, naturally leading to weight gain. But the problem is most of us have a desk job and even if you want to limit your sitting time, you can’t. So sometimes try and work while you are standing, and if not, take short breaks for ‘standing’!

5. Add green tea or oolong tea in your daily diet

Alongside being blessed with very low calories, green tea and oolong tea have shown to increase your metabolism by 4-5%. In fact, these teas also lead to fat burning by 10-17% as they convert some of our body fats into fatty acids. It has got metabolism-boosting properties which help prevent low metabolism as a consequence of weight loss. Also embrace other energy giving foods in your diet to keep your metabolism healthy.

6. Eat plenty of spicy foods

Capsaicin, a substance that is said to boost metabolism, is present in peppers. But remember, this measure is not for the ones who are not fond of spices, as not everybody will be able to tolerate these spices at doses required to have a significant effect.

Studies have also revealed that peppers can also burn over 10 calories per meal. At present, you might just perceive it as adding more spice to your meals, but if you see the bigger picture, it will really be helpful once combined with other metabolic boosting strategies.

7. Embrace a good night’s sleep

This is one of the most underrated things on the list yet the most effective. In fact, a night of peaceful sleep is one of the most unappreciated things around the world. Among the many other negative impacts of poor sleep, you need to know that lack of sleep has been associated with an increase in the risk of obesity.

Sleep deprivation has got many negative effects on one’s metabolism. It has been linked to an increase in sugar levels with insulin resistance. To avoid these complications, you just need to have a stress-free sleep at night with a minimum of 6-7 hours of duration.

Now you know there’s no rocket science that you need to learn to boost your metabolism. A few positive changes in your lifestyle and you are good to go a long way. Lifestyle is a small word but carries a lot more weight than expected.