DRINK MORE WATER
Drinking proper amount of water every day is not just because it keeps our skin hydrated or helps prevent overeating by helping us feel fuller. A small study in the journal Frontiers in Nutrition found that drinking water can actually lead to weight loss, possibly because it can increase metabolism. ‘The more water, the more calories you need to expend.’ She suggests aiming for around two liters a day, but the exact amount depending on your activity level and age.
START STRENGTH TRAINING
Experts recommend strength training two or three times to build lean muscle mass. ‘A pound of muscle burns up to nine times more calories than a pound of fat,’ says nutritionist Lisa Stollman.
INCREASE PROTEIN INTAKE
Eating a sufficient quantity of protein at each meal is almost unanimously agreed upon as a critical component of maintaining a rapid metabolism. But that doesn’t mean you should go to town on a juicy steak every night. ‘You can only absorb about 30 grams of protein at a time to utilize it for muscle group and repair,’ says Pincus, who recommends that you spread protein consumption throughout the day, about 4 ounces with each serving. Stollman suggests 2 tablespoons of nuts or nut butter, 8 ounces of low-fat yogurt, either dairy or soy, 2 ounces of tune, 4 tablespoons of hummus, 4 ounces of tofu, or 1 egg, with each meal or snack.
BE MINDFUL WHEN EATING
While most of us might have our meals at our desks or in front of the TV, savoring your food is better for achieving a healthier weight. Recent research shows that the faster people ate, the more they ate because the hormone that signals that you’re full, cholecystokinin (CCK), takes about 20 minutes to kick in.
DON’T UNDERESTIMATE THE IMPORTANCE OF SLEEP
Don’t cave into that extra episode of Stranger Things: Getting a quality night’s is a critical component of a healthy metabolism. ‘Too little sleep appears to wreak havoc with leptin and ghrelin, two hormones that regulate appetite,’ says nutritionist Elisa Zied. ‘When you don’t sleep well, you feel hungrier and you tend to eat more and choose more nutrient-poor foods.’
LIMIT SCREEN TIME BEFORE BED
It’s no secret that experts recommend putting away blue-light devices, such as smartphones, tablets, and laptops, at least an hour before bed to improve sleep quality. Moreover, a recent pilot study from Northwestern University shows that exposure to blue-light at night can impact glucose metabolism. ‘It resets melatonin levels so that getting to sleep becomes harder, and too little sleep means weight gain for most people,’ says Dr. La Puma.
ENJOY A CUP OF COFFEE AND TEA
‘Caffeine can increase your metabolism up to 8 percent,’ says Stollman. ‘Brewed tea kicks it up another notch by boosting your metabolism by 10 percent.’ Green tea goes above and beyond thanks to its catechins, and the effects add up. Pincus recommends three to four cups a day to potentially burn up to 50 to 100 calories.
DON’T OVERLY RESTRICT CALORIES
Severely limiting caloric intake can tricking your body into thinking it’s starving. Anne Fletcher writes that ‘if you cut back on calories, your body protects itself from this state of semi-starvation by slowing down the rate at which it burns food.’
DON’T FOREGO BREAKFAST
‘If you skip protein at breakfast, you lose the opportunity in your day to feed your muscles,’ says Pincus. ‘You can’t double up at dinner since your body can’t utilize more than four ounces at a time.’
SPICE IT UP
Capsaicin, present in spicy foods like chili and red pepper flakes, might boost metabolism by up to 8 percent. ‘Sprinkle on red pepper flakes on eggs in the morning,’ advises Gans. ‘You could even make fish, chicken, or lean beef a little spicier for dinner.’ Look out for these common foods that are messing with your metabolism.
KEEP MOVING, EVEN IF YOU’RE AT YOUR DESK
To integrate more movement into your everyday routine, Pincus suggests opting for a standing or transitional desk, or just making sure you don’t spend the entire workday sedentary. ‘Set a timer to walk around your office every half an hour, do a few squats, something to keep the body moving,’ she says.
CHANGE UP YOUR COMMUTE
Though some people might not have the means (or the climate) to avoid driving or public transportation, subbing in walking or biking for part of the trip could have you feeling more energetic and lean. Make sure you avoid these simple habits that slow down your metabolism.
Source: MSN Health and Fitness
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