Written By Sheryl Wright / Reviewed By Ray Spotts
The higher that your metabolism runs, the more calories that you will burn at any given time. A higher metabolism also translates to greater amounts of energy. For this reason, many people understandably want to take steps to boost their metabolic rate.
Here are six ways that you can boost your metabolism so that you burn more calories and fat throughout the day.
Focus on Protein
The simple act of eating food increases your metabolism for a few hours after consumption. This process is known as the thermic effect of food (TEF). The act of eating, digesting, and absorbing the nutrients in food requires the use of calories.
You can raise the TEF even further by focusing on getting in more protein. This is because protein leads to the most significant rise in TEF. Additionally, filling up on protein will also help you to feel satiated for longer periods of time, preventing you from inadvertently overeating. Even if the protein-rich food contains a higher amount of calories, its greater TEF may assist your metabolic efforts enough to negate the difference.
Practice Reverse Dieting
Reverse dieting is the process in which you boost your metabolism by increasing your calories slowly over a long period of time. The goal of this type of dieting can help to minimize fat gain as it speeds up your existing metabolic rate. Reverse dieting is particularly useful if you have reached a weight loss plateau.
It is important to understand that the process of a reverse diet is highly individualized and specific to an individual's personal dietary needs and overall health profile. Before you engage in this practice, it is a good idea to consult with a professional to ensure that you are meeting all your nutritional needs along the way.
Chug Cold Water
It is no secret to learn that individuals who are intentional about drinking water rather than sugary soft drinks can lose weight easier and keep it off. In addition to water containing no calories, drinking ice cold water can also work to temporarily rev up your metabolism.
This happens because the body needs to lean on energy stores to heat up the water to reach normal body temperature. As it uses this energy, the metabolic rate naturally increases. Drinking water also helps to keep you full for longer, helping you to resist the urge to reach for a snack.
Stand Up More Frequently
Sitting down too much is a metabolism killer. People who lead sedentary lives burn far fewer calories than those who are intentional about exercise and moving their bodies. Even standing up when you can be sitting can make a big difference in your metabolism.
Although this can be difficult for people with desk jobs, you can still try to incorporate periods of standing into your day. A standing desk is an invaluable tool when looking to speed up your metabolism.
There are some types of tea that have been shown to increase your metabolic rate. Green tea and oolong tea can boost your metabolism by up to five percent. The teas work by converting the fat that your body naturally holds onto into free fatty acids. In turn, these acids boost the body's ability to burn fat.
In addition, this type of tea is low in calories, providing a nutritious beverage that will not wreck your waistline. As a bonus, a warm mug of tea is comforting on a cool day, giving you a mood boost along with raising your metabolism.
Spice it Up
One of the most fun ways to rev up your metabolism is to eat spicy foods. While the effects are not super significant, every little bit helps when you are looking to boost your metabolic rate. For example, upping your intake of peppers can add up if you are consistent with your efforts. This is good news if you are a fan of spicy foods.
These six tips are all easy ways that you can increase your body's metabolic rate. When taken together, this can have a significant effect on the number of calories that your body burns and the energy that you enjoy throughout the day.
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Sheryl Wright is a freelance writer who specializes in digital marketing, inclusive business, and interior design. If she is not at home reading, she is at a farmers market or climbing in the Rockies. She currently lives in Nashville, TN, with her cat, Saturn.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.