How’s your metabolism? Metabolism, or how fast your body burns fast, can be increased with some simple lifestyle adjustments—and it doesn’t have to mean working out every day.
You can boost your metabolism all day long with these simple tips.
The effectiveness of your metabolism is one of the major factors that determine your body weight. The average adult woman gains 1.5 pounds per year. But you have the power to slow this down. From eating specific metabolism-boosting foods to changing your sleep schedule, you have the ability to increase the efficiency of your metabolism even when you’re not working out. Here are 12 of the best ways you can boost your metabolism all day long.
Eat enough food
Many people eat less food thinking that they if they put less food in their system, they’re less likely to gain weight. This is just not true. While you need to cut calories to lose weight, not eating enough calories for biological function (about 1,200 for most women) results in your metabolism slowing down to a virtual halt.
Drink coffee or tea
Coffee stimulates your central nervous system, so your daily caffeine fix has the potential to increase your metabolism as a dose of caffeine can increase your basal metabolic rate by around five to ten per cent for about two years. This means you’re going to have to be a pretty regular coffee or tea drinker to boost your metabolism all day. Consider this one positive side effect of caffeine addiction.
Get lots of Omega-3s
Fish such as salmon, herring and tuna are rich with Omega-3 acids. Omega-3s balance blood sugar and reduce inflammation which help to regulate metabolism. If you don’t like fish, that’s okay, you can still get Omega-3s by eating flaxseed oil, walnuts or eggs. Eating one meal with Omega-3s will boost your metabolism all day long.
Eat more organic foods
While they may be slightly more expensive than other types of food, eating organic food will help increase the efficiency of your metabolism. A Laval University study showed that organochlorines (pesticides) found in foods led to greater metabolic slowdowns as the toxins hinder the energy-burning process.
Use olive oil
It might seem surprising, but consuming some oil is actually good for weight loss. Olive oil is considered a healthy fat, which puts your metabolism on hyper drive and helps you burn more fat. Plus, research has shown that olive oil helps manage diseases such as metabolic syndrome and diabetes.
Drink more water
Do you find yourself feeling thirsty throughout the day? Odds are, it’s because you aren’t drinking enough fluid. Adequate water intake helps you boost your metabolism all day by helping it work to its full potential. Ensure that you’re getting enough H2O each day by drinking at least six to eight glasses of water each day.
Consume whole grains
It requires more effort for your body to break down whole grains as opposed to those processed grains, like the refined flour traditionally used to make bread and pasta. One easy way to boost your metabolism all day is by choosing to eat foods that require your body to work harder to digest. Such foods include rice, oatmeal and quinoa.
Say no to diet soda
It may have zero calories, but drinking diet soda might actually prevent you from attaining your ideal body weight. Diet sodas are even worse than regular sugar-sweetened drinks as the artificial sweeteners found in these drinks trick your metabolism into thinking sugar is eventually on its way. This causes your body to pump out insulin, the fat storage hormone. It also causes your metabolism to slow down, so you end up burning less calories each day.
They say that laughter can be the best medicine, but it turns out it can also increase your metabolic rate. A 2007 study found that 10 minutes of genuine laughter a day led to a 10 to 20 per cent increase in energy expenditure and heart rate above resting rates.
Are you a stress bucket? Turns out that your tendency to worry may be leading to weight gain. A study from Ohio State University found that in women, having a high-stress lifestyle led to metabolic slowdown. Researchers found that a slower metabolism caused by stress had the potential to lead to a weight gain of almost 11 pounds per year.
Go to bed early
While it may be tempting to stay up for your favorite late-night show, you might want to consider investing in a DVR. If you are consistently sleep deprived, your metabolism will not function properly. On average, we need 7.5 hours of sleep per night, but if you find yourself typically getting less than that, try getting a few extra hours of shut eye and you might find yourself dropping some pounds to truly boost your metabolism all day long.
While it may be difficult for some office workers to regularly stay active, keeping in motion throughout the day, including fidgeting and shaking your legs can boost your metabolism all day. Simple lifestyle decisions such as climbing the stairs instead of taking the elevator, as well as getting out of your chair at least once an hour can prevent you from packing on the pounds in the long run.