5 Natural Ways to Boost Your Metabolism and Lose Weight
Guide to a Healthy Life
If you’ve ever tried to lose weight, you know it’s challenging. But, the good news is that there are ways to make it easier. Metabolism is the process your body goes through to burn energy and store fat. When you have a faster metabolism, you digest food faster and burn more calories (as well as fat) than someone with a slower metabolism. Here are 5 natural ways to boost your metabolism and lose weight naturally:
Eat Frequently, Especially For breakfast
Eating breakfast is important not only because it's the largest meal of the day, but also because a good breakfast can help boost your metabolism for the rest of the day. Studies show that people who eat breakfast tend to feel more satisfied and less hungry during the rest of the day. They also tend to eat less at lunch and dinner because they’re not as hungry. Studies show that eating breakfast may help you gain weight, but it also could help you lose weight. Here’s why: breaking your fast (aka skipping breakfast) causes your metabolism to slow down throughout the rest of the day. The longer it takes your body to break down food, the lower your metabolism will be.
Lift Weights (And Make Sure to Include The Big Three)
Exercising regularly is highly beneficial for almost everyone. However, because we’re all unique individuals with different goals, we all have to find the right routine that works for us. If you’re trying to boost your metabolism, you may want to consider lifting weights. Research shows that lifting weights can speed up your metabolism for three to four hours after an intense workout. Besides the metabolic boost, lifting weights can also help you build and maintain muscle, improve your metabolic health, and reduce your risk of diseases like type 2 diabetes and heart disease. To get the most out of your weight lifting routine, it’s important to include the big three: - compound exercises - exercises that use multiple joints at once, like squats, bench press, and dead lifts - resistance exercises - exercises that use only your own body weight such as push ups, crunches, and lunges - cardio exercises - exercises that use oxygen and produce energy in your body, like jogging, running, biking, and swimming -
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Take A Walk
There are many benefits to taking walks, and they can be done at any time of day. Studies show that people who take walks tend to have better mental health and feel more satisfied with their lives. Plus, walking can boost your metabolism. This happens because your body has to work harder, so you get sweaty and end up burning calories and fat. Walking has also been shown to increase insulin sensitivity, which means it will help you lose weight.
Do Some Cardio
What do you think of when you think of cardio? Running? Biking? Swimming? Well, you’re probably wrong. While these activities are great for getting your heart pumping, they can also damage your metabolism. Over time, the lower oxygen levels in your blood may slow your metabolism down, and you may end up gaining weight instead of losing it. Instead of focusing on high-intensity cardio, try low- or medium-intensity cardio, which has been shown to boost metabolism at a lower rate. Low-intensity cardio exercises are ones that you can finish with a light sweat and don’t raise your heart rate too high. Examples include walking, hiking with a slow pace, or light housework.
Get a Good Night’s Sleep
How you sleep has a huge impact on your metabolism. Studies show that when you don’t get enough sleep, your metabolism slows down. Studies also show that women who don’t get enough sleep aren’t as likely to lose weight as those who consistently get enough sleep. What foods are you going to eat? What are you going to do that day? What are you going do tomorrow? What are you going to do the day after? These are the things that are going to push your metabolism forward.
Don’t Stress Out Too Much
Stress can wreak havoc on your metabolism because it can impair the production of hormones such as cortisol, which is responsible for energy metabolism. Studies have shown that people who are under a lot of stress eat more snacks, which can lead to weight gain. The solution? Calm down and find ways to relax. The best way to do this is to learn to manage your stress. There are many ways to do this, such as taking a walk, meditating, exercising, journaling, or eating a snack that has been shown to lower blood pressure. Your metabolism changes throughout your life. It blends with your genetics, lifestyle, diet, and exercise. It takes time to see changes at the metabolic level. If you are trying to change your metabolism, you have to be patient and consistent.
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