If you are interested in losing weight and returning to a healthy figure, the first thing that you want to do is activate your metabolism. Once you achieve that, it will not be as difficult to burn calories and reach the desired weight goal.
In the paragraphs below, we have gathered no less than eleven amazing ways to boost up your metabolism and burn more calories. Make sure to give all of these suggestions a try and see which one is the most effective for your case.
1. Strength training
The metabolism is inherited from our parents and, most commonly, from our mothers. However, this does not mean we should accept things as they are. Strength training at the gym represents one of the most effective ways to activating your metabolism and burning more calories.
Optimistic studies reveal that during strenuous or vigorous physical activity, your muscles might burn through as much as 3,000 kJ per hour. And, the energy expenditure of the muscles makes up only 20% or so of tdee or total daily energy expenditure at rest, but when it comes to strenuous exercise, it may increase 50-fold or more. Remember that energy used during exercise is only in the form of energy expenditure, so try this reliable and accurate tdee calculator to know how many calories should you burn a day. The total daily energy expenditure calculator not only estimates your daily calorie needs but also calculate your ideal body weight, body mass index (BMI), BMR, RMR, along with obesity class.
It is enough to visit the gym several times per week and engage in strength training exercises, to keep your metabolism under control. It has even been discovered that such forms of training can reverse the physiological, metabolic slow-down associated with the aging process.
2. High-intensity interval training
If you are interested in quick weight loss, you should give high-intensity interval training a try. This can be tried out for any kind of physical activity, whether we are talking about running, swimming or actual gym training. What you want to do is increase the intensity of your workout, for a short time interval (such as 30 seconds). This will activate the metabolism, causing the energy to be burned more efficiently. Another big advantage is that you can exercise only a little while and still gain a lot, regarding benefits. Barry’s Bootcamp has a great model that is perfect for this.
3. Normal caloric intake
When someone is trying to lose weight, the biggest temptation is to cut back on the caloric intake. However, this will only cause the body to think that energy has to be conserved; this means that the fat oxidation process will be reduced and weight loss will no longer occur. If you want to go on a diet but keep your metabolism in an active state, you should maintain a caloric intake that matches your resting metabolic rate.
4. Train to develop lean muscle mass
A lot of the physical training methods are dedicated to increasing strength. However, if you want to boost up your metabolism and burn an increased number of calories, you might want to concentrate your training on the development of lean muscle mass.
Muscles require energy to function, so they will consume any excess and keep your metabolism in an active state. The great thing is that they will offer these benefits including when you are not visiting the gym or practicing your favorite sport.
5. Green tea as your number one beverage
Apart from water, green tea is one of the healthiest beverages you can drink. When designing your healthy diet plan, adding green tea to the list of acceptable foods is a must. Green tea is rich in antioxidants and other beneficial substances, such as catechins, being able to re-activate an otherwise sluggish metabolism. These substances are capable of increasing the fat oxidation, thus helping you lose weight and feel more energized overall.
6. Eat breakfast every day
Breakfast is indeed the most important meal of the day. Not only it gives you the energy needed for a good start but, at the same time, it regulates blood sugar, and it helps you eat a lot less for the next meals.
What matters is that you choose a breakfast that is rich in nutrients – you can choose a combination of oatmeal with almonds and fresh berries or have an omelet. Eating a healthy breakfast will activate your metabolism, allowing you to burn more energy throughout the day.
7. Have snacks
Dieting is a complex problem, especially if you are trying to lose a lot of weight fast. However, if you want to burn calories and keep your metabolism active, you need to stay organized.
Apart from the main meals, you are allowed to have snacks – just make sure that these are healthy and rich in nutrients as well. For example, you can consume nuts and seeds with a little bit of honey. These snacks will regulate your blood sugar, preventing you from resorting to junk or fast food.
8. Omega 3 fatty acids as part of your diet
Our diet has a definite influence on our metabolism and the weight loss process. An easy way to activate your metabolism is to include more omega 3 fatty acids in your diet – for example, you can consume more fatty fish, such as tuna, salmon or herring. It has been determined that omega 3 fatty acids are capable of keeping the blood sugar under control, thus preventing any unhealthy cravings. Moreover, they can regulate the satiety sensation, preventing one from overeating.
9. Organic food
Organic food is free of pesticides and other potentially harmful substances, ensuring that our metabolism works to perfection and burns excess fat as it should. This type of food does not affect the functioning of the thyroid, nor does it block the metabolism; if you want to maintain a healthy figure, you are well-advised to avoid non-organic food, especially the one that contains high quantities of preservatives, refined ingredients, and trans fats.
10. More protein in your diet
Paying attention to your meals can make the difference between a healthy figure and excess weight gain. As opposed to carbs and fats, proteins take longer to digest, which means they offer a prolonged satiety sensation.
They also activate the metabolism, stimulating the fat-burning process. When the body digests food, it also uses a certain amount of energy; as proteins need a longer period to be digested, more energy will be consumed in the process.
11. Stand more, sit less
As the majority of the people have desk jobs nowadays, our bodies have begun to suffer from the consequences of a sedentary lifestyle. If you want to re-activate your metabolism and begin losing weight, you might want to stand more and sit less.
To achieve the best results, you are recommended to spend at least three hours per day standing. This will help you burn more calories and achieve your weight loss goal in a shorter period.
In conclusion, these are some of the most amazing ways in which you can boost up your metabolism and burn more calories. It is essential that you follow a healthy weight loss diet and engage in physical exercise at the same time, as this will keep your metabolism in an active state and guarantee an effective fat-burning process.