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When we can’t seem to shed those extra pounds, we often blame it on our metabolism. "It's just how my metabolism is," "I have a slow metabolism," "It's not me, it's my metabolism." The blame lies with us, but we can help our metabolism speed up and make our weight loss journey easier.
Metabolism is responsible for chemically altering certain substances and allows cells to grow, reproduce, and respond to stimuli. Essentially, our metabolism converts what we eat into energy. Factors like age, gender, and size influence it, but we can also impact its speed and make it faster. By accelerating our metabolism, we increase the calories we burn and, consequently, the chances of losing weight faster.
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1. Exercise
The more we move, the more energy we use and the more calories we burn. Additionally, muscle also helps burn calories because moving a muscular body requires more energy. Exercise also improves heart and lung capacity, blood sugar control, and fat optimization. No excuses; there are sports for everyone. Remember Power Walking?
2. Drink Water
The recommended two liters of water daily are important not only to combat cellulite, eliminate toxins, and stay hydrated but also to speed up digestion and calorie burning.
3. Drink Tea
If water seems boring, you can use some of the recommended eight glasses to drink tea. Tea is a calorie-free beverage with many antioxidants that fight fat and stimulate metabolism thanks to caffeine. Both red and green tea are detoxifying, antioxidant, and fat-burning drinks. Red tea is also filling. Choose based on your personal preference. Coffee is also a good option.
4. Control Portions
Measuring portions with the palm of your hand or using small plates can help you reduce or better adjust the amount of food you need. Even if you eat healthy foods, it's not advisable to overeat. The amount of protein in your meal should be the size of your palm, while your closed fist should be equivalent to the carbohydrates on your plate.
5. Reduce Carbohydrates
Carbohydrate-rich foods slow down metabolism. Therefore, it's important not to overdo it with pasta, bread, or potatoes. Complex carbohydrates like legumes, cereals, or rice are recommended for a weight loss diet. Whole grains are even healthier, as they are rich in fiber and contain more vitamins. So if you can't give up pasta or bread, at least make it whole grain.
6. Increase Consumption of Oily Fish
The proteins and fats in oily fish are good for speeding up metabolism, making it a superfood for burning fat. Another benefit of oily fish is that it aids digestion and has a relatively low-calorie count.
7. Always Have Breakfast
Having breakfast within an hour of waking up helps speed up metabolism because it wakes it up. The body will also better regulate glucose and insulin levels. Breakfast provides energy and stops the body from storing fat. However, avoid pastries and opt for fruit, whole grain toast, and fresh cheese, for example. Choose nutritious and healthy breakfasts.
8. Fill Up on Protein
In addition to fish, proteins can be found in legumes, nuts, milk, yogurt, cheese, eggs, and chicken, for example. Proteins prevent the body from obtaining energy from muscle burning, which slows down metabolism. Food substitutes are also a source of protein.
9. Walk Around the Office
If your job requires you to sit in front of a computer for many hours, take advantage of calls to stand up and walk around. Not only will you stretch your legs, but you'll also burn calories. A person can burn about 72 calories an hour while sitting and 129 calories an hour while standing. Walking around an office increases calorie expenditure to 143 calories per hour.
10. Laugh Out Loud
A study from Vanderbilt University found that laughter increases energy expenditure by up to 20%. It also reduces stress and makes you feel better. Who laughs more?
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Bonus Tips
- Eat an Apple a Day: Apples have many benefits, and their skin contains ursolic acid, a substance linked to fat reduction.
- Add Some Spice: Red chili peppers contain capsaicin, which has a thermogenic effect, helping the body burn calories right after eating. Chili and cayenne are also good fat-burning allies.
- Enjoy Chocolate: The purer, the better, as it contains more energy and less fat. Chocolate helps regulate metabolism by affecting blood pressure, insulin sensitivity, and cholesterol levels. Consume in moderation, no more than one or two ounces of dark chocolate a day, equivalent to about 20 to 25 grams daily.
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Weight Loss Disclaimer:
The information provided in this blog post is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or weight loss plan. Individual results may vary, and it is important to consider your own health needs and consult with a healthcare professional before starting any new diet or exercise program.