Does it feel like your metabolism is stuck in low gear? Fortunately, you don’t have to spend hours in the gym each day in order to coax your metabolism back into burning calories more efficiently. Of course, a good exercise program, especially one that helps build muscle, can certainly help.
The following tips will help you get your metabolism back up and running at its best.
1. Drink Water Before You Eat
A study presented at the annual conference of the American Chemical Society, found that dieters who drank 2 glasses of water before each meal lost an average of 5 pounds more, over the course of 3 months, than the non-water drinking dieters. Staying hydrated is also a good way to increase your metabolism for more efficient fat burning.
2. Include Whey Protein in Your Smoothie
Whey protein can help increase the number of calories your body burns. It is also an easy metabolism boosting ingredient that will go great with your smoothie. Whey protein powder not only helps to signal a full feeling to your brain, but it is also an important part of maintaining muscle. Of course, muscle helps burn more fat. All protein, including whey protein powder, has a thermogenic effect. This means that it will cause your body to produce more heat, which will require your body to burn more calories.
3. Have Some Coffee to Boost Metabolism
Caffeine is an excellent way to boost metabolism. Additionally, coffee beans can provide antioxidants for even more health benefits. Obviously, if you’re going to indulge in a cup of coffee, make sure it isn’t filled with sweet syrups, sugar, or cream. Coffee can also improve your energy level during exercise, which is especially helpful when it comes to endurance. A little caffeine can help you work harder and longer, which translates into more calories burned.
4. Snack on Yogurt
Yogurt contains probiotics which has been shown to help women lose weight. A study published in the British Journal of Nutrition observed a group of overweight men and women who followed a weight loss diet for 12 weeks. Half of the study participants were given a probiotic pill each day, the other half were given a placebo. Of the group who took the probiotic, the women lost more weight than the women who took the placebo. They also continued losing weight during the 12 week maintenance period that followed the 12 weeks on the weight loss diet. Interestingly, there was no difference for the men who took the probiotic.
5. Drink Green Tea
If you’re normally a coffee drinker, consider switching out one of your cups of coffee for a cup of green tea. Drinking green tea can help boost metabolism, but it also provides a rich source of healthy antioxidants. Additionally, a study published in the Journal of Clinical Nutrition found that 3 hours of moderate exercise each week combined with drinking green tea, helped to reduce abdominal fat. Drinking unsweetened, brewed green tea resulted in an additional 100 calories burned each day.
6. Add Some Heat
Many people reach for the salt shaker when they want to add some flavor to their food, but there’s a better option. Add chili powder or hot sauce when you want to kick up the flavor. Chili peppers contain capsaicin which provides a thermogenic or calorie burning benefit. By simply adding about 1/2 teaspoon of cayenne to your food, you could burn approximately 90 extra calories after a meal.