Boosting your metabolism is a great way burn extra calories and melt away stubborn body fat!
And while there are a few tricks to rev up your metabolism, there is one very important element that can’t be overlooked: Consistency!
If you want to truly boost your metabolism then you need to make the 4 principles below a consistent part of your daily lifestyle.
Keep in mind, however, if you’ve ever followed any crash diets or battled an eating disorder, you may have caused metabolic damage. The good news is this can be repaired, but it may take a little longer to get your metabolism fired back up.
So, to turbo-charge your metabolism and burn fat like never before follow these 4 simple, yet effective guidelines!
Sufficient Calorie Intake
Cutting too many calories can actually cause metabolic damage and slow down your metabolism. So, make sure if you’re trying to lose weight to create a small caloric deficit. Learn how many calories to lose weight you must consume for optimal results.
Lean Proteins & Fibrous Veggies
You will want the bulk of your diet to be made up of unprocessed, natural fat burning foods with a high thermic effect like lean meats and fibrous vegetables. Chicken breasts, fish, turkey, and egg whites are all great protein sources while any green veggies and salads make for great vegetable options.
Perform resistance exercises that use the large muscle groups – squats, deadlifts, rows, presses, etc. Resistance training is important if you have a damaged metabolism. It boosts your metabolism for a short while after your workout, burns a lot of calories and it prevents loss of muscle when you’re dieting. Don’t be afraid of adding resistance training to your arsenal.
Walking and other low intensity activities are a great way to boost your metabolism, but for an even bigger metabolic boost try upping the pace! Even if long bouts of running aren’t your thing, try walking at a brisk pace for a minute followed by a slow walk for 30 seconds and repeat. This type of interval training can raise your metabolism and burn more calories in a shorter period of time than just regular walking.
That was a quick glimpse into 4 of the best ways to boost your metabolism. Just remember, consistency is key! You’re metabolism won’t instantly fire up by performing the above just once, but rather builds up and gets faster overtime.
Looking for an added boost? Incorporate these into your diet:
Cayenne pepper – Consuming spicy foods with cayenne pepper can temporarily increase your metabolic rate by up to 23% according to studies. Add a dash to your favorite stews, casseroles, etc.
Coffee – Coffee can stimulate your central nervous system and increase your metabolic rate. Just don’t overdo it with high calorie extras like creamer and sugar or the slight metabolic increase will be pointless.
Green Tea - Studies have shown that participants who drank tea, especially caffeinated tea, lost weight. The caffeine and catechins present in tea have been shown to rev up the metabolism for a few hours. Aim to drink at least 2 cups a day.
Water – Water may raise your metabolism so try drinking a tall glass before every meal. And don’t forget you can up your water intake by eating water-rich foods such as fruits, veggies and broth-based soups.