Are you looking for ways to boost your metabolism? Ask anybody who knows the basics and they’ll promptly tell you that the best way to keep your metabolism revving is by moving. More specifically, you need to exercise and build lean muscle mass and you must also stick to a quality diet consisting of high-protein foods that are low on calories. But, rest assured, there are other ways to get your metabolism going. We’ve come up with a list of five lesser-known strategies that should assist you in boosting your metabolism so that you more quickly reach your ultimate goal: a fitter and healthier you.
Spice it Up
Do you think it’s impossible to add flavor to your meals without piling on the calories? Are you afraid of what effect it might have on your metabolism? If so, you might be interested to learn about a study conducted by Canadian researchers aimed at determining the effects of red pepper. They discovered that adding red pepper to your meal forces your body to experience thermogenesis and your metabolism to surge. Sprinkle red pepper flakes on your favorite dishes and you’ll immediately please your taste buds while boosting your metabolism.
Never underestimate the importance of quality sleep. When you sleep, your body rests and repairs itself and this process is especially crucial in a muscle-building phase. A recent North Carolina study revealed that sleep deprivation creates increased ghrelin levels thereby sending signals to your brain that you’re hungry. Maintain proper sleeping habits by getting to bed at the same time each night, and creating a dark, comfortable atmosphere in your bedroom. Aim for eight hours. You’ll not only feel reenergized, but it’ll also positively impact on your metabolism.
Increase Water Intake
Want to increase your metabolic rate by as much as 30%? Drink a tall glass of water. German researchers discovered that study participants who drank a 16.9 ounce (500 ml) glass of room temperature water (22 C) had a thermogenic response of about 23.9 calories (100kJ). They indicated that roughly 40% of the response was as a result of the water being warmed up to normal body temperatures. Drink early and drink often. And, whenever possible, to maximize your metabolic boost, drink it cold.
Eat six daily meals. Researchers determined that athletes eating three daily 250-calorie snacks (in addition to three regular meals) lost fat, reduced daily caloric intake, and boosted metabolism. Why? Personal trainer Micah LaCerte explains that eating every two to three hours “curb cravings,” keeps your “blood sugar/insulin stable and encourages more fat burning.” He adds if your meals are separated by more than four to six hours, “your body can go into a survival mode in turn storing fat and burning muscle for energy” while slowing your metabolism.
Build Muscle and Counteract Aging
It’s widely believed that, for the average man, metabolism begins to decline at age 25. Don’t settle for average. According to the Mayo Clinic one of the reasons for this decline is because as you age, you begin to lose muscle mass. As a result, it becomes more difficult to burn calories and your body fat percentage increases. Buck the trend. Climb the stairs instead of taking the elevator, and carry your groceries in a basket instead of using a shopping cart. Remember, every little bit helps.