Want to boost your metabolism?
If you ask anyone who knows the basics, they’ll tell you that the best way to get your metabolism going is by moving. Get in the gym and build lean muscle mass—and while you're at it, stick to a quality diet consisting of foods that are high in protein and low on calories.
But if you’re looking for some other ideas, don’t worry—there are other ways to get your metabolism moving. We’ve come up with a list of five lesser-known strategies that should help you in boosting your metabolism so that you more quickly reach your ultimate goal: a fitter and healthier you.
Spice it Up
Is it possible to add flavor without piling on too many calories? Canadian researchers discovered that adding red pepper to your meal simulates thermogenesis, surging your metabolism. Sprinkle red pepper flakes on your favorite dishes and you’ll immediately please your taste buds while boosting your metabolism.
Quality sleep can be a huge factor when it comes to metabolism. When you sleep, your body rests and repairs itself. This process is especially crucial in a muscle-building phase. A 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 too.
Increase Water Intake
Want a good way 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? Eating every two to three hours curbs cravings, keeps your blood sugar/insulin stable, and encourages more fat burning, says personal trainer Micah LaCerte.
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.