Boosting up your metabolism is one of the important steps to losing weight, as it allows you to burn more calories. Here are 10 simple tricks and tips to boost your metabolism and help you with your weight-loss efforts.
1. DRINK COLD WATER ON AN EMPTY STOMACH
Drinking iced water can speed up metabolism and burn extra calories. According to a study, drinking 2 cups of cold water on an empty stomach can boost your metabolism by 30%. When your metabolism increases, even by a small amount, it will help trigger fat loss, nutrient absorption and a lot of other healthful benefits.
2. INCREASE PROTEIN INTAKE
Protein contains the amino acids body needs to produce muscles that increase your metabolism. Every pound of muscle gained increases metabolism by 20 to 30 percent. Also your body burns many more calories digesting protein than it does digesting fat or carbohydrates. The main sources of Protein are chicken, fish, eggs, low fat dairy products, nuts, seeds, dark greens (kale is high source of protein).
3. DRINK GREEN TEA
Drinking green tea is one of the easiest ways to speed up your metabolism. Green tea contains a compound called catechins which essentially reduce appetite and boost metabolism. The polyphenol found in green tea works to increase levels of fat oxidation and the rate at which your body turns food into calories.
4. SLEEPING IN A COLD ROOM
New research has found that cool temperatures can stimulate the growth of brown fat, a special kind of fat that burns energy, in your body, which may boost your metabolic health and may protect against obesity and diabetes.
5. NEVER SKIP YOUR BREAKFAST
Eating a healthy breakfast helps in weight management, helping curb unhealthy cravings before lunch. In order to keep your metabolism at optimal speed, it is necessary to eat regular, frequent meals, including breakfast. Studies show that eating breakfast can increase your resting metabolism by up to 10 percent.
6. NEVER EAT BEFORE BED
Don’t eat anything 2 hours before you go to bed. Eating before bed gives our body immediate fuel to be used as energy – the only problem is we don’t need energy at this time. The food that is not used for normal body processes is left to be digested by the body and is eventually stored as fat.
7. JUMP ROPING WORKOUT
To lose weight, you must burn more calories than you consume. Rope Jumping workout can burn twice as many calories as jogging or running. It works on every part of body altogether. 10-15 minutes of jump roping can burn over 200 calories. This makes jump roping one of the best and efficient forms of cardio.
8. EATING WITH NON DOMINANT HAND
Eating with your non-dominant hand can help you to take smaller bites and slow down how fast you eat. This will lead you to less intake of food, thus consuming lesser calories and ultimately weight loss. Research indicates that putting food in your mouth with your non-dominant hand can cut down on how much you eat by approximately 30 percent.
9. EAT BEFORE YOU EAT YOUR MEAL
If you want to cut calories without going hungry, consider eating an apple, low-calorie salad or soup before dinner or lunch. This will help you feel fuller and prevent you from overeating. Pre-meal snacks should be either high in protein, such as a boiled egg, rich in fibre, such as an apple. According to one study, people who eat apple about 15 minutes before lunch consume an average of 187 fewer calories at the meal.
10. NEVER EAT FROM A PACKET
You should never eat from a packet, put the food into a plate or bowl to see how much you’re eating. When we eat directly from a packet, we are unaware of exactly how much we have consumed and end up eating more food, and calories.