Simple Ways to Lose Weight: 11 Ways to Help Boost Metabolism
When it comes to weight loss, the concept of "metabolism" tends to come to mind. Simply put, metabolism is the rate in which the body transforms calories into usable energy to carryout life-sustaining physiological processes. The rate of metabolism varies based on numerous factors, including genetics, age, sex, body composition, and hormones. Fortunately, there are simple ways to boost your metabolism and lose weight!
How to Speed Up Metabolism and Lose Weight
1. Consume A Well-Balanced Breakfast
Though the verdict is still out on whether or not breakfast is the most important meal of the day, nutrition experts suggest that morning meal can benefit metabolism and weight loss in more ways than one. First off, breakfast helps stabilize and boost energy levels, which may heighten productivity and motivation levels. Additionally, consuming a well-balanced meal in the morning hours can help lead to more healthful choices throughout the day's entirety.
2. Include Protein
Dieters know protein to be the holy grail of weight loss and for much reason, as it certainly is part of a "fast metabolism diet!" Consuming lean and plant-based proteins with every meal and snack helps initiate satiety or feelings of fullness, subsequently lessening the risk of overeating. Protein also fuels muscle growth and heartens recovery, subsequently increasing metabolism when fat mass is lost and muscle mass is gained.
3. Fill Up On Fiber
Though dietary fiber is indigestible and unabsorbed unlike most foods, it still provides great benefits to the body. Its intake not only promotes digestive and heart health, but offers satiety similar to the fashion of protein. Additionally, individuals who consume adequate fiber are more likely to obtain and sustain a healthy weight. High-fiber foods can also slow the rate of carbohydrate absorption and control and keep blood sugars at a steady level. Women and men are advised to consume 25 to 38 grams of fiber per day, respectively.
4. Eat Enough
In addition to incorporating protein and fiber, you should make sure you are eating enough. While reducing calories does show to facilitate weight loss, going too low can tarnish not only the body's ability to shed pounds, but compromise total health. Unless advised or monitored under the care of a healthcare professional, nutrition experts discourage women and men to not go below 1200 and 1500 calories a day, respectively, to sustain important physiological processes. Being devoid of available energy can force the body to tap into muscle stores, which in turn may slow down metabolism.
5. Drink Coffee or Tea
First off, it is important to dismiss those fancy coffee drinks that can easily pack on extra 500 calories each day... When it comes to coffee and weight loss, utilizing low calorie foods can naturally create a calorie deficit. But setting calories aside, coffee may suppress the appetite and initiate thermogenesis, a process in which the body converts energy into heat, subsequently speeding up metabolism. Additionally, caffeinated coffee is a valuable, natural alternative to pre-workout drinks, supplying the body with extra and natural energy to hit the gym and tackle a successful workout. Additionally, the intake of lightly sweetened or unsweetened green tea may increase and accelerate metabolism.
6. But Stay Hydrated with Water
Although coffee and tea offer benefits, the attention and recognition of water should never go unnoticed. Water is the medium in which calories are able to convert to usable energy from ingested foods. And since thirst is oftentimes mistaken for hunger, staying hydrated can lessen the likelihood of gravitating to the kitchen while fostering an efficient metabolism. General recommendations advise healthy men and women to drink at least eight, 8-ounce glasses of water per day.
7. Obtain Calcium
Evolving evidence suggests diets high in calcium may reduce their risk of being overweight or obese. Researchers explain such reduction is likely related to the calcium's ability to induce thermogenesis, which may facilitate fat loss similar to coffee mentioned above. But even beyond the grant of weight loss, calcium is imperative for bone health and can be found in milk and dairy products, spinach, soybeans, almonds, and fortified orange juice.
8. Consider A Multivitamin
While consuming a well-balanced diet lessens the risk of nutritional deficiencies, most Americanized diets tend to lack in wholesome foods. The body requires vitamins and minerals to ensure the adequacy of carrying out physiological processes, including sustaining an efficient metabolism. Your primary care provider can help determine and identify a multivitamin that is safe and appropriate for you.
9. Lift Weights
Metabolism is an ongoing process and continues even when the body is at rest, as the body is constantly burning calories, allowing you to breathe air, digest food, and other vital processes. Individuals who carry more muscle mass have a faster metabolism, as every pound of muscle requires approximately six calories a day to purely sustain itself, while each pound of fat burns only two calories daily! Lifting weights and strength training are encouraged at least two of the days each week to develop muscle to nurture and foster a quicker and healthier metabolism.
10. High-Intensity Interval Training
Also known as tabata, high-intensity interval training (HIIT) focuses on maximum exertion in sporadic intervals with the short bursts of intensive movement contributing to calorie burn and the "afterburn effect." Also formally known as excess post exercise oxygen consumption (EPOC), the afterburn effect is simply the burning of calories following rigorous exercise. Find a full-body tabata workout here.
Along with the importance of getting active, the significance of rest should not be slept on... From low energy to workout to elevated hormones heightening the risk of overeating, sleep can impede on weight loss goals and metabolic effects in a number of ways. Find more information on sleep loss can lead to weight gain here.
Speeding up metabolism relies on consistency and regularity of making healthy lifestyle choices. Additionally, a slow body transformation can result to a faster metabolism, especially as fat is lost and muscle is gained. If desiring meal assistance to reach your weight loss goals, look no further than bistroMD. Delivering well-balanced meals straight to your doorstep, all you have to worry about is warming and enjoying the fresh flavors! Taking care of the grocery shopping, food prepping, and kitchen cleaning allows you more time to focus on other aspects of health, including working out, sleeping, or enjoying "you" time or with family and friends. For more information on the nation's leading weight loss meal delivery service, visit the official page here or call 866-401-3438 today!