One of the key things that helps to keep our bodies functioning is metabolism. It is the chemical reactions that help to keep us alive and everyone has a different metabolic rate. The higher your metabolism is, the easier it is to keep weight off and burn more calories long after your workout is finished.
People who have a high metabolism say that they have more energy to carry out their daily activities and that they feel great. Others have a lower metabolism and want to know ways in which they can increase it. There are some things you can do to burn more calories and raise your metabolism to live a healthy life.
Pack the Protein into Your Diet
When trying to get healthy, you want to eat the best foods. Something that many fitness fanatics eat daily is protein and they try to include it in every meal they eat. Compared to fat or carbohydrates, protein takes longer to digest, which leaves you feeling fuller for longer and less likely to graze throughout the day. The body requires more calories to burn the food, called the thermic effect or thermogenesis, and it will increase your metabolism for a few hours. It is often why people who workout suggests eating protein after a training session.
Do Interval Training
Working out regularly will help you to lose weight and boost your metabolism, but if you kick it up a notch you will feel the benefits. One of the ways that people do this is by incorporating high-intensity interval training, also known as HIIT. This involves doing a set of different exercises in quick and intense bursts. If you are running on a treadmill you could sprint for 30 seconds before dropping down to two minutes of light jogging and then sprinting again. It causes you to use more oxygen and work harder to burn energy, thus increasing your metabolic rate.
Compared to fat, muscle uses more energy when engaged and is more metabolically active. That is why it is important to incorporate weight lifting into your workouts to mix things up. Even when you’re resting after a session of lifting weights, your body is still burning more calories than a normal cardio workout. Another plus of lifting heavy weights is that it will combat the metabolic loss that can sometimes happen when you lose weight, which people often complain about. Not only that, but when you lift weights you develop strong and sleek muscles that will make you feel healthier in the long run.
Try Drinking Green Tea
If you want to help raise your metabolic rate even further, then try drinking green tea. Many people drink it for the antioxidant polyphenols, but there are studies that show the catechin ingredient can boost the metabolism. It works by converting the fat stored in your body, turning it into free fatty acids that can help to increase fat burning. The catechins can also improve thermogenesis when digesting, which will increase your metabolism. One of the benefits of green tea is that it is low in calories and very filling, which makes it perfect for weight loss and maintenance.
Go to Bed Early
While it is important to work hard during exercising, it is just as important to get enough rest. Without it, your muscles won’t have a chance to benefit from the hard work you are putting in and it won’t help raise your metabolic rate. Sleep is one of the best ways to rest and has been proven to help the metabolism. If you aren’t getting enough sleep, you will likely suffer from increased levels of blood sugar and insulin resistance. You will also notice that you are hungrier after a bad night’s sleep and will struggle to lose weight.
Don’t Sit for Too Long
Unfortunately, we live in a world where most people have a desk job from 9-5. When sitting still the body doesn’t burn as many calories and it makes you more likely to gain weight easily. In some workplaces it can be difficult to combat this, but if you head outside for a walk on your lunch break or stand up for short periods of time you will feel the benefits. If there is the option to use a standing desk at work, then you’ll be happy to know that you will be able to burn more calories, helping to increase your metabolism.
There isn’t one solution to increase your metabolic rate and it won’t happen overnight. However, if you eat healthy, continue to work out regularly and get enough sleep, you will notice the changes. You will feel more energised and motivated during the day, helping you to become the best version of yourself.