Have you ever gone out with your friends and wondered how some of them could eat without a care and magically not put on any weight? The answer lies in a well-kept secret weapon that is likely slaving away inside your friend’s system right this second: their metabolism. Simply put, our metabolism is a set of life-sustaining chemical transformations inside each and every one of our cells.
Many people think that there’s nothing we can do about our metabolisms and that they stay as they are for the rest of our lives, but this isn’t necessarily true. While it’s true that genetics play a part in metabolism, factors like age, diet, weight and exercise habits are also important factors.
There are several things that every person can do to help boost their metabolism and, in turn, ramp up their weight loss. Read on for 5 simple things that you can start doing today to give your metabolism the extra push that it needs.
Guzzle Down Cold Water – Lots of It
We all already know that water is crucial for our bodies, but just how important is it really? If we really want the answers, the first place we can start looking is science. Studies conducted at the University of Utah show that people who drink the recommended daily intake of water, 8 to 12 servings of an 8-ounce glass, actually had higher metabolisms than people who drink about half of the daily requirement. Apart from this, make sure to drink your water cold. Why, you may ask.
Well, simply said, you can help your body burn extra calories and boost your metabolism just by drinking cold water. Our body has to work to heat the cold water to the temperature of your core. It might not sound like much, but at the end of the day, every little bit counts and drinking tons of cold water could definitely result in fantastic weight loss.
Stop Excessively Cutting Calories
This point may be contradictory to what most of us know about weight loss and getting healthy, cutting calories excessively actually isn’t the wisest thing for anyone to do. While it’s true that to lose weight we need to expend more calories than we consume, cutting too many calories is actually a huge detriment to your overall health and your metabolism as well. To be perfectly factual, when you overdo your calorie cutting, you actually put your body in the optimal state to retain if not gain weight.
Think about it this way, when your caloric intake falls dramatically, our body enters a defensive state. The lack of calories causes our body to assume that we are starving and our metabolism will automatically slow down to combat this. It goes without saying, but this will naturally mean that your “diet” will serve the exact opposite purpose to the one that you intended and desired.
Don’t Miss Out on the Most Important Meal of the Day
Any legitimate dietitian, doctor or fitness guru will tell you that breakfast is the most important meal of the day. This is true in more ways than one. Not only is breakfast crucial for people who want to lose weight, it’s also absolutely important for those who want to boost their metabolism.
When we go to sleep, our bodies rest and recuperate from the day’s activities and rigors. One of the ways that the body rests is by slowing its metabolism. When we wake up, our metabolism doesn’t actually increase again until we have a meal. The very title of the meal suggests that it’s important as we are breaking the fast that our body has been in during our time of rest.
As such, when we skip breakfast, our metabolic rates stay at rest and we don’t burn as many calories as we could have. A practice that you can put into action starting tomorrow, especially if you are accustomed to skipping breakfast, is to start your day with a healthy 300 or 400-calorie meal.
It serves as a means to jump-start your system and, in extension, your metabolism. For the most optimal breakfast, choose a breakfast with chalk full of high-fiber complex carbohydrates, some healthy fat and protein.
Munch Your Way to Metabolic Success
Before you roll your eyes at us, let us tell you that food should be your friend, not your enemy. The only reason that so many people have started seeing food as an evil to weight loss in because they’ve made poor food choices. When you choose nutrient dense food, it makes a huge difference.
In fact, you should actually be eating up to 6 small meals a day to keep your metabolism at an optimum rate for caloric burn and weight loss. In addition to keeping your metabolic rate at the best that it could possibly be, nibbling throughout the day can help you stay satisfied and prevent you from overeating in the long run. Additionally, it’s a fantastic way to ensure that your stomach has fuel in the tank and keep cravings at bay.
Lift Some Weights
For men, this one makes sense, but for women, lifting weights gets a bad reputation. Many women think that lifting weights will build unsightly muscles, but the truth is that lifting weights actually helps you tone up your body and stay fit. More importantly, lifting weights is one of the best ways to give your metabolism that crank that it needs to help you burn more calories.
Incorporating regular strength training exercises to your routine can help boost your metabolism by up to 8 percent. That’s an incredible improvement considering that an 8 percent increase means that a woman weighing 120 pounds will burn an extra 100 calories per day. Now, before you shake your head and tell us that you have no time for weight training, just 15 minutes of strength training can have fantastic effects for your metabolism.
To make your 15 minutes count, perform 10 reps of several strength exercises to muscle fatigue for them to have the same effects as three sets of the same exercise.