Top 13 Strategies To Burn Fat And Lose Weight By Speeding Up Your Metabolism In 2022
Metabolism is an important aspect of staying in shape. Although this natural process slows with age and maintaining weight becomes more expensive, all is not lost.
Certain habits can help you burn calories throughout the day by speeding up your metabolism. We show you how to lose weight by making minor modifications to your everyday routine as well as your food.
And while genetics do play a role, why not branch out and try new things? We’re not talking about going to the gym or participating in sports, which are both necessary if you want to lose weight and increase muscle.
There are numerous methods for weight loss, including eating nuts, sleeping more and better, intermittent fasting, and drinking herbal teas. Of course, there is no magic formula for losing weight, but by altering your daily routines, you can achieve your goal more quickly and look better, which is especially important in the summer.
1. Eat a healthy breakfast
It is universally acknowledged that breakfast is the most essential meal of the day. One of the reasons is that it gives you enough energy to get through the day while also speeding up your metabolism. According to several research, skipping this breakfast increases your risk of becoming obese.
2. Get some cardio in
According to a 2011 study, a good aerobic workout can burn about 200 calories throughout the next 14 hours. They should be of short duration and high intensity, according to experts.HIIT (high-intensity interval training) is another term for the same thing.
3. Strengthen your body
Lifting weights improves calorie burn even after you’ve finished your workout. Of course, the number of kilos used has a significant impact. People who alternate heavier weights and short rest periods between exercises boost their metabolic burn by up to 452 calories in the next 24 hours, according to one study.
Those who use lesser weights and take more pauses, on the other hand, only burn 98 calories in the same amount of time.
4. Do not bite late at night
According to experts, eating carbohydrates late at night can cause metabolic issues because the body is more insulin resistant at this time of day.
Something that can raise blood sugar levels and, as a result, lead to weight gain and other problems.
5. Fiber can help you lose weight
According to some research, consuming fibre can increase fat burning by up to 30%. Aim for roughly 25 grammes of fruit and vegetables each day, or three servings of fruit and vegetables.
6. Purchase organic foods
Dieters who consume a lot of organochlorines – a form of polluting pesticide stored in fat cells – have a faster-than-normal reduction in metabolism as they lose weight, according to Canadian experts.
Pesticides have also been linked to weight gain in other research. To avoid being a victim of this predicament, pick organic fruits and vegetables.
7. Increase your water intake
You can burn more calories by drinking 1.5 litres of cold water every day. And why is it so cold? The work that the body has to perform to heat all that water, according to German experts, helps to speed up the metabolism.
8. Maintain an active lifestyle
The workouts you should do have previously been mentioned. It’s also worth noting that modest, everyday activities like stretching your legs, ascending stairs, or even standing to talk on the phone can burn 350 calories every day.
9. Eat iron-rich foods
Iron is necessary for transporting the oxygen your muscles require to burn fat. Iron is abundant in seafood, lean meats, beans, grains, and spinach.
10. Increase your vitamin D intake
Vitamin D is required for the preservation of muscle tissue, which speeds up metabolism. Salmon, tuna, and shrimp, as well as tofu, milk, fortified cereals, and eggs, all contain the recommended daily dosage in international units (400 IU/day).
11. Consume protein
Protein has been proven in certain studies to improve post-meal calorie burn by up to 35%. Avocados, lean meat or chicken, dairy, fish, almonds, and beans are all good sources of healthful protein.
12. Consume “difficult” foods
The longer you chew on a bite before swallowing it, the more energy you’ll use before it reaches your stomach. Apples, for example, take longer to chew in their “whole state.”
13. Select components that are hot
Dieters who consume capsaicin, a compound present in spicy foods like bell peppers, quadruple their calorie expenditure many hours after ingestion, according to UCLA research.
They provide signals to the brain to burn fat by attaching to nerve receptors, which can result in you losing up to 100 calories every day. So experiment with hot spices like harissa, a spicy sauce produced with smoked chilli peppers that is popular in Arab cuisine.