9 Simple Ways to Boost Your Metabolism
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Published by TOP4 Team
Metabolism doesn’t solely depend on your genetic makeup, age or body type. You can make some adjustments in your lifestyle to boost your metabolism.
Don't skip breakfast.
Breakfast is the most important meal of the day. As an old saying goes, “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” Good choices include a bran-rich breakfast cereal with low fat milk, whole grain toast topped with low fat ricotta, sliced banana or berries, and egg white veggie omelette with whole grain toast. Even if you have no a.m. appetite, you should eat something small, say a bowl of Greek yogurt.
Add some spice.
Capsaicin, a molecule found in spicy chilli and cayenne peppers, can temporarily raise body temperature, speed up fat loss and stimulate your body to release more stress hormones (such as adrenaline).
Go for protein.
Pick protein-rich foods at the breakfast table for a morning metabolism boost. Try to always include protein in every meal, even snack.
Consume low-fat dairy products such as milk, yogurt and cheese. Calcium, along with other substances in dairy products, tells your body to burn excess fat faster, according to study by the University of Tennessee.
Eat mini meals.
Eating five to six mini meals can boost your metabolism better than three larger meals a day. You're not too hungry whenever you eat, so you can avoid overeating.
Drink a cup of coffee.
A cup of coffee is absorbed into the bloodstream very quickly, speeding up heart rate and provide a metabolic boost that peaks at about three hours after drinking. But remember, too many caffeinated drinks a day can cause nervousness, nausea or insomnia, and some are also high in fat and sugar.
Drink enough water.
You often hear this tip because it’s a simple way to speed up digestion and burn calories. You may need more than the recommended eight glasses a day, depending on the circumstances.
Slice your exercise routine.
As far as possible, slice your workouts into two smaller sessions. For example, you can do a 15-minute weight lifting session in the morning, then do a 30-minute walk on lunch hour or at night. If you don't have time for workout, do some stair climbing and short walks throughout the day.
Make sure you’re giving yourself enough hours to get the rest and recovery your body needs. Research shows that broken sleep (you’re woken up frequently throughout the night) is not as good as seven consecutive hours.
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