Simple ways to speed up your body’s metabolism
It’s no secret that the number of calories you burn – called your metabolic rate – the easier it is to lose weight and keep it off. But having a high metabolism can also leave you feeling more energetic throughout the day and promote better blood circulation throughout your body. So, how do you give your metabolism a jumpstart? Here are three simple ways:
Strategy 1
Move more
All exercise is good for you, but if you really want to speed up your metabolism, focus on resistance training. Studies have proven that muscle is more metabolically active than fat and building muscle can help you burn more calories every day, even when your body is at rest. Some exercises to add to your routine include deadlifts, bench presses and squats. Make sure you lift with control, taking your time when lowering and lifting weights, to get the maximum effect.
Strategy 2
Don’t skip meals
Scientists say that skipping meals forces your metabolism to become more sluggish and conserve calories to compensate for the lack of food. When you finally do eat, your body naturally will store more calories to prepare for the next time you’ll starve it. Instead of skipping meals or having three large meals per day, with many hours in between meals, some dietitians recommend eating five to six smaller meals throughout the day. This keeps a steady stream of energy available to your body and doesn’t kick it into “starvation mode.” Just make sure you stick with healthy snacks and meals like fruits, veggies, nuts and yogurt, to stave off hunger and avoid loading up on extra calories.
Strategy 3
Eat spicy foods
Need a reason to sprinkle some hot sauce over your meal? Here’s one: Studies have shown that a meal containing a spicy dish (like a bowl of chili), can temporarily boost metabolism by about 8 percent over a person’s normal rate. Adding a little spice may also serve as a natural appetite suppressant. One recent study by Canadian researchers found adult men who were served hot sauce (which contains capsaicin, the active ingredient in chili peppers), with their appetizer before lunch ended up consuming about 200 fewer calories at lunch and later in the day than their peers who didn’t have anything with capsaicin. The bottom line: Spice up your meal with some raw or cooked peppers, hot sauce, red pepper flakes or powdered cayenne pepper.
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