As you may know, one of the best ways to lose fat is to increase your metabolism. But how can you do that? What are the best ways to increase your metabolism staying healthy?
Check out these 8 great ways to increase your metabolism to lose fat:
1. Build Muscle Mass
While one pound of fat cells burns about two calories per day, one pound of lean muscle, at rest, burns six calories per day. Now, to gain five pounds of new lean muscle, takes an average of three to four months of strength training. Consequently, over a year you could gain about 20 pounds of lean muscle. And, these 20 pounds of lean muscle would consume 120 calories in a day.
Also, strength training is good for you because the muscles, protect you from suffering injuries, make your bones denser, and make you look good. In addition, strength training improves the overall shape of your physique.
Moreover, all you need to do to get these benefits is strength-training for just a couple of times a week. In addition, you’ll reverse fifty per cent of the seemingly inevitable slow-down in metabolism that comes as you get older.
However, it is easy to get carried away when you are building muscles. The biggest problem is getting sore muscles from using heavier weights and frequency too quickly. All you need to do is slow down and treat your sore muscles.
2. High-Intensity Aerobics
Next, combining moderate aerobic exercises with strength training helps you keep the fat off that you do lose. Also, aerobic workouts strengthen both bones and muscles. In addition, aerobic workouts maintain your lean muscle mass. Furthermore, aerobic workouts increase your metabolic rate while burning calories.
Meanwhile, high-intensity aerobics, that cause you to sweat, can result in your metabolic rate staying high for an extended period. Consequently, you will continue to burn calories even after you end your workout.
By and large, high-intensity aerobics don’t have to be difficult to do. For example, just increase your workout intensity for a short burst of say 30 seconds and then return to your normal intensity. Meanwhile, during the high-intensity period, your body uses up more oxygen and your cells’ mitochondria work harder to burn energy. Also, as you do more of these high-intensity intervals, you increase the number of mitochondria and increase their efficiency as they burn calories throughout the day. As a result, you can exercise for less time.
3. Eating proteins
Next, eating proteins causes the largest increase in the thermic effect of food. By the way, this thermic effect represents the extra calories needed to digest, absorb and process nutrients in food. In a process called thermogenesis, your body uses about 10% of its calorie intake for digestion. So, because your body digests proteins more slowly than fat or carbs, your body expends more energy absorbing nutrients in a high-protein diet. Consequently, proteins increase your metabolic rate by 15 to 30 per cent.
In addition, proteins make you feel full and prevent you from overeating. And, this is especially true when you have proteins for breakfast. So, eat a low-sugar and high protein breakfast in the morning.
Moreover, a recent study, from Purdue University, found that diets high in protein may help preserve lean body mass, which is the best fat-burner of all.
4. Drink water
Next, drinking water has been shown to increase resting metabolism by ten to thirty per cent for an hour. Furthermore, because the body increases the temperature of the ingested cold water to the body’s temperature, cold water burns up more calories.
5. Consume green tea
In the meantime, green tea has been shown to increase metabolism by four to five per cent. In fact, the tea helps convert some of the fat into free fatty acids. Consequently, the amount of fat burned increases by 10 to 17 per cent. Also, new evidence shows that the active ingredient of green tea, catechin, cranks up metabolic rate. Indeed, catechins may improve fat oxidation and thermogenesis.
So, drinking five 8-ounce cups of green tea a day will increase your energy expenditure by 90 calories a day.
6. Drink coffee
Next, drink coffee because the caffeine in the coffee can boost metabolism by 3 to 11 percent. Also, the caffeine promotes burning fat.
7. Eat food with Vitamin B
Next, get enough vitamin B because it has an important role in the metabolic rate. Particularly, vitamin B1 (thiamine), B2 (riboflavin), B6 (pyridoxine) are important. Moreover, these vitamins are found in bananas, baked potatoes, eggs, peanut butter, spinach, whole-grain foods and orange juice.
8.Diet rich in fiber
Because fiber is indigestible, eat a diet rich in high-fiber, as it will boosts metabolism. Now, soluble fiber uses up water as it is digested and helps you feel fuller for a longer time.
On the other hand, insoluble fiber simply passes through your body. In trying to digest and eliminate insoluble fiber, your body uses up more calories than with other foods. Consequently, you expend more calories digesting high-fiber foods than refined carbohydrates. For example, foods high in insoluble fiber include wheat bran, beans, cauliflower, and apples. Meanwhile, soluble fiber is found in brown rice, oat bran, and artichokes