Increasing metabolism is the holy grail of weight watchers everywhere, but how quickly your body burns calories is determined by several factors. Some people are born with a quick metabolism. Even when they are sleeping, men burn more calories than women. After the age of 40, most people's metabolism begins to slow steadily. Although you cannot change your age, gender, or genetics, there are other things you can do to improve your metabolism. Here are ten examples.
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1. Build Muscle
Even when you're not doing anything, your body burns calories. People with more muscle have a much higher resting metabolic rate. Each pound of muscle consumes approximately 6 calories per day just to maintain itself, whereas each pound of fat consumes only 2 calories per day. That minor distinction can add up over time. Muscles all over your body are activated after a strength training session, increasing your average daily metabolic rate.
2. Step Up Your Workout
Aerobic exercise does not build large muscles, but it can boost your metabolism in the hours following a workout. The key is to challenge yourself. High-intensity exercise causes a larger and longer increase in resting metabolic rate than low- or moderate-intensity exercise. To reap the benefits, try a more intense gym class or incorporate short bursts of jogging into your regular walk.
3. Should You Consume Energy Drinks?
Some ingredients in energy drinks can increase your metabolism. They contain caffeine, which increases the amount of energy used by your body. Taurine, an amino acid, is occasionally present. Taurine can help you burn fat by speeding up your metabolism. However, using these drinks can cause high blood pressure, anxiety, and sleep problems in some people. They are not recommended by the American Academy of Pediatrics for children and adolescents.
4. Drink Enough Water
To process calories, your body requires water. Your metabolism may slow down if you are even mildly dehydrated. Adults who drank eight or more glasses of water per day burned more calories than those who drank four, according to one study. Drink a glass of water or another unsweetened beverage before each meal and snack to stay hydrated. In addition, instead of pretzels or chips, snack on fresh fruits and vegetables, which are naturally high in water.
5. Spice Up Your Meals
Spicy foods contain natural chemicals that can rev up your metabolism. Cooking with a tablespoon of chopped red or green chilli pepper can speed up your metabolism. The effect is most likely only temporary, but if you eat spicy foods frequently, the benefits may add up. Red pepper flakes add a quick kick to pasta dishes, chilli, and stews.
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6. Snack Smart
Eating more frequently can assist you in losing weight. When you eat large meals with long gaps between them, your metabolism slows down. A small meal or snack every 3 to 4 hours keeps your metabolism going, allowing you to burn more calories throughout the day. Several studies have also found that people who snack on a regular basis eat less at meals
7. Protein Provides Energy
When you eat protein, your body burns far more calories than when you eat fat or carbohydrates. Replace some carbs with lean, protein-rich foods as part of a balanced diet to boost metabolism at mealtime. Lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products are all high in protein.
8. Take A Sip Of Black Coffee
If you drink coffee, you probably enjoy the energy and concentration benefits. When consumed in moderation, one of coffee's benefits may be a temporary increase in metabolic rate. Caffeine can make you feel less tired and even improve your endurance while exercising.
9. Green Tea Can Help You Recharge Your Battery
Drinking green tea or oolong tea provides the combined benefits of caffeine and catechins, which have been shown to increase metabolism for a few hours. According to research, drinking 2 to 4 cups of either tea can cause the body to burn 17 percent more calories during moderately intense exercise for a short period of time.
10. Avoid Crash Diets
Crash diets, which involve eating fewer than 1,200 (for a woman) or 1,800 (for a man) calories per day, are bad for anyone looking to speed up their metabolism. Although these diets may help you lose weight, they do so at the expense of proper nutrition. Furthermore, it can cause muscle loss, which slows your metabolism. As a result, your body burns fewer calories and gains weight more quickly than before the diet.
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