Looking to shed a few extra pounds? Feel stuck on your current diet and just not seeing the results you had hoped for? If so, one thing that you might be overlooking is taking steps to help enhance your metabolism. When most people go on a fat loss diet plan, their primary objective is to try and reduce their calorie intake as low as they possibly can. They know that they must create a calorie deficit in order to see fat loss results and in their mind, the best way to do this is by consuming fewer and fewer calories. While there is some truth to this matter, you do need to focus on reducing your calorie intake, a far better way to go about the process is looking at what you can do to boost your calorie burn. If you can get your body burning off more calories daily without too much effort, that will help create the calorie deficit for you. The end result is that you can eat more food and still lose weight. The typical diet does tend to reduce the metabolism as it is, so it’s very critical that you focus on doing everything you can to sustain a higher rate.
Let’s look at some of the top things that you can start doing right now to promote a higher metabolic rate.
Eat More Protein
The first and very effective way to instantly boost your metabolism so that you burn more calories all day long is to eat more protein in your diet. Protein rich foods cause the body to burn up more energy as they break them down, so this can go a long way towards keeping your fat loss moving along. For every 100 calories of protein you eat, you’ll burn up around 20-25 of those calories through the process of digestion. This means you’re essentially getting a 25% boost to your metabolism after eating that meal. Fat and carbohydrates do not have the same effect as if you eat a 100 calories of either of these foods, you’ll only burn off about 2 and 5 calories respectively. While this may seem minimal, over time it will add up and could mean greater fat loss for you. Plus, protein rich foods keep you satisfied longer, so that can make it easier to eat a reduced calorie diet.
Get Enough Sleep
Second, the next time that you must keep in mind is that you must be getting enough sleep in at night. Sleeping for 8 hours a day is essential to maintain a strong metabolism and also to fight off food cravings and hunger as well. Those who aren’t sleeping enough at night tend to have less stable blood glucose levels and poor insulin sensitivity, so this can potentially make it more difficult to regulate how much you eat. Plus, your daily calorie burn slows down when you aren’t sleeping enough, so that’s yet another reason to turn in early and get your needed shut-eye.
Focus On Intense Bursts Of Activity
When it comes to your workout program, to most effectively boost your metabolic rate, focus on short bursts of intense activity. Weight training programs with very little rest between exercises for example are one of the best ways to improve your post-workout calorie burn. After an intense session such as this, you’ll burn up calories faster for hours. Likewise, interval cardio training where you alternate between high intensity sprints and low intensity periods of active rest will also help speed up your metabolism and help you burn more calories over the next 24 hours.
Utilizing intense exercise is a far more effective way to go about structuring your workout program compared to lower intensity variations of activity.
Serve Up Green Tea Daily
One beverage to start adding to your diet regularly if you want to enhance your metabolic rate is green tea. Green tea contains compounds that speed up the metabolism, helping you burn more calories 24/7. In addition to that, green tea is also very rich in antioxidants, so it’ll help to ward off free radical damage as well. Those who consume plenty of antioxidants on a regular basis are going to have a far easier time fending off disease.
Spice Up Your Diet
Finally, the last quick and easy tip to help you speed up your metabolism and burn more calories on a daily basis is to start spicing up your diet. Adding cayenne pepper or red hot chili peppers to your diet will boost the number of calories you burn after that meal is consumed. These foods have a certain compound known as capsaicin, which will cause the body to burn more energy as heat. While you won’t be burning hundreds of calories extra because you added this to your meal, every little bit does help and will add up. Most people eat less when serving up spicy foods as well, so that has added fat loss benefits.
So keep these tips in mind as you go about your diet program and you should find that weight loss becomes that much easier.