Our metabolism affects not only the rate of weight loss. In fact, how fast your metabolism is affects how you feel too. Do you want to know how to speed up your metabolism? Here are 30 scientifically proven ways to do it.
1. Eat as much as you need
The popular belief that you need to eat less to lose weight doesn’t really work. Deal with it. If you do not consume enough calories per day, your muscle mass will drop, and your metabolism will also make itself felt, slowing down significantly.
Nutritionists say that not enough fuel is just as dangerous as too much. In addition, it leads to deficiencies of various substances.
Instead of going on a strict diet, it is best to switch to a balanced and proper diet, and also engage in sports activities. Yes, the weight goes off more slowly, but at the same time you will feel much better.
Who needs pants a size down when they feel just awful? Correctly! Nobody.
2. Try Intense Interval Training
There is no better workout than interval training. Neither cardio, nor strength, do not give such a cool result. With interval training, you can easily lose weight, tone your body, and feel amazing.
In just 15 weeks of such training, you can boast of a healthy and toned body.
However, be careful! Before you start doing any workout, you need to consult with your doctor and trainer. Experts will help you choose the right program.
You can sign up at the gym closest to your home. And you can practice right at home.
Here, for example, is one of the most popular programs on YouTube:
3. Don’t be afraid of muscle mass
It has been proven that the metabolic rate at rest is higher in people who have more developed muscles. Therefore, do not be afraid to perform workouts and build muscle mass.
And no, you don’t become like bodybuilders, stop believing in this stupid myth! The better your muscles are developed, the better your well-being, the more resilient you are and the healthier your body is.
4. Don’t Forget to Eat Protein
Protein and protein foods should be eaten every day. Protein is the building material from which our body is made. With a constant lack of protein, pretty soon you will encounter lethargy, drowsiness, loss of strength and, of course, a low metabolism.
Don’t forget to include the following foods in your diet:
- hard boiled eggs;
- chicken breast;
- legumes (chickpeas are the absolute leader in proteins).
5. Get good sleep at night
Going to bed early is not only good for the psyche, but also for metabolism and well-being. The fact is that if you are chronically sleep deprived, you slow down your metabolism, while exposing your psyche to serious troubles. So, for example, you can start to worry too much and eat anxiety with all kinds of sweets.
Healthy sleep is the best way to burn more calories and feel fantastic.
6. No daytime naps
It is, of course, very good that you have the opportunity to take a nap at a distance, but this is no good if you want to speed up your metabolism.
Get enough sleep at night, and spend your days actively, use every minute.
7. Love Whole Grains
The body needs more effort and energy to digest whole grains. That is why they, like no other, increase your metabolism. So you significantly increase the metabolic rate.
Include in your diet:
- brown rice;
- bread from sprouted grain;
- whole wheat bread;
- whole grain pasta.
8. Eat More Fiber
Simple beans are not only a source of protein, but also fiber. The process of digesting beans burns extra calories!
If you eat three-quarters of a cup of beans every day, you can lose about five kilograms!
9. Don’t Forget Vitamin D
Eat more foods that contain this vitamin to maintain muscle mass, increase metabolism and for good health too. This vitamin is found in tuna, eggs, and full-fat milk.
10. Try to get rid of stress
No one has yet had the hassle brought either happiness or health. Try to reduce the amount of stress at work and at home. Do not forget that you can delegate some powers without a twinge of conscience.
For example, the so-called “unpaid second shift” is a source of stress for many women. This is when a woman, working on an equal footing with a man, comes home and rushes to the kitchen, cooks dinner for the whole family, and then emotionally serves the children, does homework with them and cleans up. And all this while her missus is lying dead weight on the couch.
Hello, friend! Your man is not dead, he has arms and legs, and he may well help you!
11. Drink a glass of water as soon as you wake up.
This is a proven and old as the world way to speed up metabolism. Just one glass of water after waking up and you:
- wake up faster and start to be active;
- get rid of the “morning breath” we wrote about earlier;
- you will start to lose weight and “awaken” the stomach from sleep.
12. Drink more water in general
Did the client send corrections? Drink some water. Got bored? Drink some water. Did the tomato timer beep that there is a five-minute break? Drink some water.
Water is life. And, of course, this is a great way to always stay fresh, stay away from dehydration, and also boost your metabolism.
13. Pack yourself a healthy snack
Instead of nibbling on candy bars during breaks at work, it’s best to pack nuts, dried fruits, and popcorn in a bag. Yes Yes. Popcorn without salt, sugar and other additives is just a great snack!
In addition, you can also pack an apple or a banana, a protein bar (without sugar and sweeteners), dried fruits with you.
14. No artificial sweets
And no sweeteners either. Forget about constantly drinking Diet Coke. From time to time, this delicacy is quite tasty to drink, but every day … no, you can’t speed up your metabolism that way.
15. Eat Whole Foods
Smoothies are, of course, very good and healthy, no one argues. But replacing them with a complete diet is a so-so idea, and your metabolism will not thank you. Do not concentrate only on soups and other liquid foods, let your teeth chew.
16. Eat more nuts
Nuts not only help to have a snack at work and not get better, but also perfectly help to speed up the metabolism. This is another plus for their usefulness, and another reason to carry them with you as a snack.
17. Eat foods rich in iron
Iron deficiency has not yet done anyone well and pleasantly. In order not to be a lethargic, anemic young lady in the style of the early Middle Ages, be sure to eat more foods that are high in iron.
18. Don’t Forget the Salmon
Red fish is not only an exquisite delicacy that can be put on a sandwich on holidays. It contains fatty acids that help speed up metabolism, positively affect your beauty, well-being and even mental abilities.
More reasons to add red fish to your diet can be found in our article “All about salmon: benefits and harms, who should not eat it and what to cook from it”.
19. Don’t skip meals
The Golden Trio is not Harry, Ron and Hermione, but breakfast, lunch and dinner, that’s it! In order to feel fifteen every day, and not one hundred and fifteen, in no case should you skip meals.
Yes, and the metabolism will thank you if you eat three times every day.
20. Love oysters
And other zinc-rich foods.
Oysters are gross. They are just nightmarish, as if the mouth is full of snot! But at the same time, they are high in iodine and zinc, which makes them a good addition to your diet. Therefore, it is not worth giving up on them.
Well, if you can’t stand oysters at all, try to include the following foods in your diet:
- crabs and lobsters;
- Greek yogurt;
- pumpkin seeds;
- chickpeas and lentils.
21. Less alcohol
In order for your body to think and digest food faster, you should limit yourself to alcohol consumption. In addition, alcohol is bad for the liver, so the less and less you drink it, the better your health will be.
22. Love yogurt without additives
First, it’s cheaper. And secondly, it does not contain additional sweeteners, which makes such yogurt an indispensable part of the diet. For those who are lactose intolerant, there are lactose-free yogurts.
23. Have a cup of coffee
Aha! Gotcha! Thought we only had boring advice here? But how do you like that? Caffeine helps speed up metabolism, so drinking a cup of espresso a day is very healthy, tasty and aromatic.
24. Do not overdo it with coffee
But don’t start a coffee party. If two mugs are very good, then two half-liter mugs are very bad.
Don’t overdo the caffeine and don’t take coffee breaks on an empty stomach.
25. Choose Organic Meats, Eggs and Dairy
Do not hesitate to go to the market and buy these products there. Usually store-bought meat is no healthier than the infamous Soviet bluebird. Choose fatter pieces, grainy cottage cheese, and milk so that there is more cream in it.
26. Eat an avocado
Add avocados to your diet, and you will not want to smear butter on sandwiches.
Instead of cholesterol, trans fats, and saturated fats, avocados contain monounsaturated fats, which boost metabolism by a factor of two. Avocados also contain fiber, which we also really like, as well as antioxidants!
With daily consumption of avocado pulp, you will not only improve your metabolism, but also improve your mood, because delicious food is always a smile.
27. Don’t forget the broccoli
Broccoli is rich in calcium and vitamin C, making it an indispensable part of the diet. The main thing here is to cook or steam. Never fry broccoli!
28. Laugh more
29. Add mustard to your diet
Mustard is an excellent seasoning that goes well with almost all dishes. It is also part of the diet because it speeds up the metabolism. Try it and you won’t regret it.
30. Move as much as possible
Movement is power! Go for walks to avoid anxiety and lose weight. In addition, physical activity increases the metabolic rate, which is also very personal.
What methods do you know?