How To Raise Your Metabolism - 7 Easy Tips
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For effective weight loss, it's valuable to learn how to raise your metabolism. Your metabolic rate determines how quickly your body burns fat, and some people naturally have faster metabolisms than others (they're the ones who seem to be able to eat anything and not gain weight!). But even if you currently have a relatively slow metabolism, you're not doomed to remain overweight - follow these tips to raise your metabolism, and you'll shed the pounds more quickly, and will be less likely to regain them too.
Metabolism Raising Tip #1: Get Plenty Of Sleep
There is some evidence to suggest that people who get a solid eight hours of sleep each night have faster metabolisms than those who only sleep for four hours or less. So to raise your metabolism, make sure you're sleeping enough. Also, while there are a few people who can thrive on just a few hours sleep, they're in the minority, and those who try to get by with less sleep than they really need can often end up resorting to sugary snacks in a bid to boost flagging energy levels - another reason not to skimp on the shut-eye!
Metabolism Raising Tip #2: Get Moving
You've heard it before, but exercise is a must for raising metabolism. Slow, sluggish people tend to have slow, sluggish metabolisms too. You don't have to hit the gym if that's not your thing - just making an effort to move more in your day to day activities can help a lot. Take the stairs, not the elevator, get off the bus a few stops early and walk the rest of the way, get up from your desk for a few minutes each hour and move around - it all helps. For best results add in some kind of workout that includes cardio and strength training three or more days each week too.
Metabolism Raising Tip #3: Eat Protein
Some studies indicate that eating high protein foods can raise the metabolism by up to 25%. Protein also helps to stabilise insulin levels and prevent sugar cravings. Healthy protein foods include nuts, seeds, beans, soy foods, cheese, fish and lean meats.
Metabolism Raising Tip #4: Eat Regularly
Eating more often also helps to keep your metabolic rate up. When you skip meals, your body can go into 'starvation mode', which results in a lowering of the metabolic rate. So don't be tempted to miss a meal in the hope of losing fat more quickly - it won't help in the long run. For best results, stick with a healthy eating plan that involves eating four or five smaller meals a day.
Metabolism Raising Tip #5: Exercise Later In The Day
Research indicates that many people experience a slowdown of their metabolic rate in the late afternoon and evening hours. Exercise is an excellent way to raise your metabolism, so if possible, take some exercise (just a brisk walk will help) at this time to help keep your metabolic rate up.
Metabolism Raising Tip #6: Build Muscle
Muscle tissue is much more metabolically active than fat - meaning that the more muscle you have, the more energy you'll burn. That doesn't mean you need to bulk up like a body builder, however; you can build lean muscle tissue and still stay slim. To build muscle in this way you'll need to begin a weight training program that uses low weights with lots of repetitions (body builders use very heavy weights with fewer reps). Exercises such as squats and push ups can help too.
Metabolism Raising Tip #7: Choose The Right Foods
Although there is no food that will make you lose weight if your general diet is bad or you overeat, there are some foods that can help to raise your metabolism a little - and every little helps! These include spices, green tea, proteins (as mentioned earlier) and calcium-rich foods such as dairy products. Complex carbohydrate foods that are rich in fibre can also help, as they require a lot of energy to digest.
So if you want to raise your metabolism, follow these seven easy guidelines, and your fat loss efforts will receive a nice extra boost.
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