1. Reap the after-burn benefits of workouts
The more intense you workout, the more calories you’ll continue to burn. Indeed, after your workout is over, your fat-burning metabolism will remain at a higher level all throughout the day.
These fat burning workouts and weight training are all examples of intense workouts that cause an after-burn effect where you will continue to burn calories for hours after you’ve finished working out.
It’s best to do a high intensity workout at least thrice a week and you can do low intensity workouts the other days.
You would do well to note that all weight loss activities have some sort of after-burn effect but only the after-burn effect of high intensity workouts keeps your fat-burning metabolism higher for much longer periods of time.
2. Exercise less but more frequently
Scientists are now claiming that you can actually lose more weight and keep your metabolism high up for a longer period by doing 4 smaller 10-minute workouts instead of 1 big 30-to-40-minute sessions.
In a recent University of Pittsburgh study, women who did 4 separate 10 minute workouts during the day lost 30% more weight than women who did one big 40 minute workout everyday. So, the point is more or less established.
If you have time you can boost your metabolism by doing 4 smaller 10 minute workouts at a moderate-to-high intensity or if don’t have time for 4 separate 10 minute workout,you can still keep your metabolism higher all day long by taking advantage of the after-burn effect with ONE longer interval workout.
3. Drink at least 1 liter of ice cold water daily
The fat burning process of metabolism needs water to work effectively and your body has to raise your metabolism level to burn extra calories to warm up the ice cold water you drink.
A Clinical Research Center in Berlin discovered that after you drink 17 ounces of water your fat-burning metabolism increases by 30% within 10 minutes of drinking water.
4. Eat More fiber and protein
Eating more fiber and protein increases your metabolism because your body burns the most calories digesting foods high in fiber and protein.
5. Engage yourself when you wake up
The best time to workout is morning so you’ll burn more fat but as far as revving up your metabolism goes, morning workouts give you a longer lasting after-burner effect that helps you burn more calories during the day.
6. Have breakfast after your morning workout
You need to eat good breakfast with some protein and fiber to boost your fat-burning metabolism earlier in the day so you can burn more fat. And if you skip breakfast you’ll miss out on all the calories you could’ve burned if you wait until lunch or dinnertime to eat because skipping breakfast makes your metabolism (which is already slow from you sleeping long hours) even slower.
7. Gain Muscle
1 pound of muscle burns 5-to-14 calories a day so when you put on 5 pounds of muscle, your metabolism will burn 25-to-70 extra calories a day and you’ll lose an extra 2½-to-7 pounds of fat a year.
8. Drink Green tea
According to a study in the American Journal of Clinical Nutrition, Green tea helps you burn 35-to-43% more calories a day and another study showed that men who drank green tea for 3 months lost almost twice as much weight than those who didn’t drink green tea.
9. Try milk products
In a Purdue university study, women who ate 3-to-4 servings of low-fat dairy everyday burned more fat and more calories after meals and this study showed that you may be able to lose an extra 10 pounds of fat just by eating 3-to-4 servings of low-fat dairy like yogurt, cheese, and skimmed milk.
10. Add Spices to boost your metabolism by 20%
Different studies have said that spices can increase your metabolism by 8-to-20% for at least 30 minutes after eating them.
An Oxford University study proved that hot peppers can increase your fat-burning metabolism by adding just 3 grams of chili peppers to meals and in a recent British Study spicy mustard made people burn an extra 45-to-75 calories over 3 hours.
So all you need to do to get a metabolism boost from spices is to add a little bit of cayenne pepper or spicy mustard to your favorite recipes.
11. Improve your thyroid function
Your thyroid basically regulates your metabolism and you may be able to increase your metabolism simply by eating more seafood, nuts & seeds because all of these foods are rich in Selenium, Vitamin E, Iodine, Zinc & Copper.
All of those nutrients are essential for better thyroid function to help boost your metabolism and not having enough of those nutrients will cause your metabolism to slow down and you may develop hypothyroidism.
People who have hypothyroidism or slow metabolisms add more Selenium, Vitamin E, Iodine, Zinc & Copper to their diets so as to naturally treat hypothyroidism in order to speed up their metabolism and help them lose weight fast.
Here is another video you may find interesting that helps you to speed up metabolism.Have a look and enjoy!
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