We all know someone who seems to eat whatever wants and stay thin as a rail. Inhaling fries as you nibble on your salad. If you have a sluggish metabolism you will never be like your naturally lean friend, but you can
improve your chances of losing weight healthfully.
Eat Enough Food
Sometimes people trying to lose weight cut their food intake down below acceptable levels. Your caloric intake should not be below 1200 calories per day, or your body will slow its own metabolism down because it thinks it's at risk of starvation. And if you're very active, especially if you're under 35, the point where your metabolism slows down may go up to 1500 or 1600 calories a day.
Eat Hot Peppers
Capsaicin, the component of peppers that makes them hot, helps raise your metabolism. But all peppers actually help to some degree, so don't shy away from bell peppers either. Cinnamon and ginger can both also help boost your metabolism, and as a bonus, cinnamon helps regulate blood sugar and ginger helps your immune system.
Eat Breakfast
People often skip breakfast, but eating gets your metabolism revved up, so this is really counterproductive if you want to lose weight. And, Time of day you eat is important, they do suggest that you make up for whatever calories you've missed during the day by overcompensating at night. This starts a vicious circle: because you've overeaten at night you are less likely to be hungry in the morning and therefore more likely to eat too much at night again.
Drink Icy Cold Water
When you consume cold beverages it actually lowers your internal body temperature enough that you burn calories bringing that temperature back up again. Drinking most cold beverages other than water will add more calories than you're burning, so they don't do much good, although unsweetened iced tea would be fine. You should be drinking at least eight glasses of water per day anyway, so keep it in the fridge and add a few ice cubes to help your metabolism out.
Lean Protein
It takes extra work to digest protein over carbs or fats, so the simple act of eating protein helps raise your metabolism. In fact, your metabolism stays slightly higher for a couple of hours after you eat a high-protein meal. But make sure the protein is from a lean source such as egg whites, white fish, water-packed tuna, sugar-free protein powder or chicken breast to make sure you're not making up for the higher metabolism with extra fat calories. And make sure to eat lots of vegetables along with you protein.
Get Regular Exercise
Yes, exercise burns calories. As with weight training, though, vigorous exercise keeps your metabolism revved up for hours afterward. Going for a slow walk is definitely better than sitting on the couch, but the harder you exercise, the better for the increase in metabolism - and the number of calories you burn while exercising.
Stay Colder
If you normally keep your house at 72 degrees , try setting the thermostat at 70 degrees. If your body has to work harder to stay warm, then that means your metabolism will be higher. As a bonus, you save money on your heating bill.
Eat Enough Food
Sometimes people trying to lose weight cut their food intake down below acceptable levels. Your caloric intake should not be below 1200 calories per day, or your body will slow its own metabolism down because it thinks it's at risk of starvation. And if you're very active, especially if you're under 35, the point where your metabolism slows down may go up to 1500 or 1600 calories a day.
Eat Hot Peppers
Capsaicin, the component of peppers that makes them hot, helps raise your metabolism. But all peppers actually help to some degree, so don't shy away from bell peppers either. Cinnamon and ginger can both also help boost your metabolism, and as a bonus, cinnamon helps regulate blood sugar and ginger helps your immune system.
Eat Breakfast
People often skip breakfast, but eating gets your metabolism revved up, so this is really counterproductive if you want to lose weight. And, Time of day you eat is important, they do suggest that you make up for whatever calories you've missed during the day by overcompensating at night. This starts a vicious circle: because you've overeaten at night you are less likely to be hungry in the morning and therefore more likely to eat too much at night again.
Drink Icy Cold Water
When you consume cold beverages it actually lowers your internal body temperature enough that you burn calories bringing that temperature back up again. Drinking most cold beverages other than water will add more calories than you're burning, so they don't do much good, although unsweetened iced tea would be fine. You should be drinking at least eight glasses of water per day anyway, so keep it in the fridge and add a few ice cubes to help your metabolism out.
Lean Protein
It takes extra work to digest protein over carbs or fats, so the simple act of eating protein helps raise your metabolism. In fact, your metabolism stays slightly higher for a couple of hours after you eat a high-protein meal. But make sure the protein is from a lean source such as egg whites, white fish, water-packed tuna, sugar-free protein powder or chicken breast to make sure you're not making up for the higher metabolism with extra fat calories. And make sure to eat lots of vegetables along with you protein.
Get Regular Exercise
Yes, exercise burns calories. As with weight training, though, vigorous exercise keeps your metabolism revved up for hours afterward. Going for a slow walk is definitely better than sitting on the couch, but the harder you exercise, the better for the increase in metabolism - and the number of calories you burn while exercising.
Stay Colder
If you normally keep your house at 72 degrees , try setting the thermostat at 70 degrees. If your body has to work harder to stay warm, then that means your metabolism will be higher. As a bonus, you save money on your heating bill.
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