You have probably heard that it is possible to lose a few pounds by speeding up your metabolism. Not all experts agree that people are actually able to change their body's metabolic processes. However, if you want to try this weight loss method, there are several options. In the rest of the article, you will find some tips and pointers for adopting healthy habits that will help you get started.
Steps
Part 1 of 9: Get up every 30 minutes
Step 1. By standing, you can tone your muscles and speed up your metabolism
Switch from sitting to standing position every half hour. Believe it or not, low-intensity activities, such as standing, play an important role in metabolism.
You could opt for a workstation that allows you to work on your feet or take several breaks throughout the day to get up from your desk
Part 2 of 9: Practice muscle strengthening exercises
Step 1. According to some studies, it is possible to stimulate the activity of the metabolism by strengthening the muscle structure
From a scientific point of view, muscles tend to burn more than double the calories in relation to fat mass: therefore, the more muscle you have, the more calories you burn off in the long run. Add some compound exercises to your strength training to work different muscle groups.
Deadlifts, lunges, bench presses, squats, and exercises that target the shoulder muscles are all good for gaining lean mass
Part 3 of 9: Try high intensity exercises
Step 1. High Intensity Interval Training (HIIT) helps speed up your metabolism even at rest
To get started, perform high-intensity exercise, such as inserting a few sprints while running, pedaling or swimming fast for at least 20 seconds. Increase the intensity and then insert a short break. To get the most out of this type of training, alternate movement and rest in short intervals.
- For example, you could do 20 seconds of reverse lunges and 10 seconds of pushups. Then, you rest for 1 minute before doing another set.
- According to experts, traditional exercises such as swimming or biking do not stimulate the metabolism for a long time after training is finished.
Part 4 of 9: Eat whenever you are hungry
Step 1. The number of meals has no correlation with metabolism
Follow a meal plan that meets your needs. If you're worried about overeating, 6 small meals might be a great idea. If you prefer to eat larger portions then 3 meals will be fine.
According to experts, athletes' performance improves if they follow a meal plan divided into small portions distributed throughout the day
Part 5 of 9: Choose protein foods
Step 1. Keep in mind that you burn calories during digestion
Also referred to as the "heat effect of food" (TEF), the process of burning calories speeds up your metabolism as your body assimilates food. Fortunately, protein-rich foods stimulate metabolic mechanisms more than foods containing carbohydrates or fats.
- Beef, lamb, white meat, fish, and seafood are all excellent sources of protein.
- Beans, nuts, eggs, and dairy products are also great protein-rich food choices.
Part 6 of 9: Drink lots of cold water
Step 1. Cold water can give your metabolism a little boost
According to some studies, 10ml of water is able to speed it up for about 40 minutes. Generally speaking, experts recommend that women drink at least 2.7 liters of water per day and men consume 3.7 liters.
Part 7 of 9: Practice breathing exercises
Step 1. Some breathing techniques also help to awaken the metabolism
Press a finger on the left nostril to plug it. Then, inhale and exhale through the right nostril at least 25 times. Repeat this exercise about 4 times a day: according to some research, it can calm the nervous system and speed up the metabolism.
Part 8 of 9: Sip coffee
Step 1. According to some studies, non-decaffeinated coffee stimulates the metabolism of the human body
Drink it when you wake up in the morning - you could increase your metabolic rate by about 10%. In fact, some research shows that those who drink non-decaffeinated coffee have a faster metabolism than those who consume decaffeinated coffee.
If you are not a lover of coffee, green tea also produces benefits on the awakening of metabolic functions
Part 9 of 9: Indulge in spicy snacks
Step 1. Capsaicin stimulates the metabolism
It is the substance contained in chillies that makes them so hot. Make your meals more appetizing by eating chili chicken wings, spicy guacamole sauce, steak with chili glaze, or other strong-flavored dishes of your choice.
