Those who want to lose excess fat frequently concentrate on maintaining their metabolism. After all, a more active metabolism will burn more calories, even while you sit. But it turns out that there are lots of ways to achieve a faster metabolism; some of them can even help you drop extra weight in their own right. Because metabolism, normally slows after you turn 40 years old, try developing these health-friendly habits to put those effects on hold.
Regular Cardio Exercises - Cardio workouts like running and aerobics can’t help build muscle, and upon finishing you’ll tend to stop burning the calories too. Try high-intensity interval training (HIIT), which requires putting full effort into workouts for a shorter period of time. Men’s Fitness says that - these types of exercises will help your system burn calories for as many as 36 hours after you finish your workouts.
Eat Frequently - Eating often may sound contrary to what you would do if you wish to get rid of excess weight, but it can actually rev up your metabolic rate if it’s the right food source. Going too long without eating depletes blood sugar levels – and a dieter will feel sluggish and it may negatively affect on his metabolism. Choosing right snacks between meals can help keep your blood sugar levels stable and your metabolism in check. Pick foods like fruits and vegetables, nuts, and whole grains and avoid sweets and other high-sugar treats.
Make your life a little Spicy! - On average, research findings have revealed that spicy foods can boost your metabolic rate by about 8 percent. And while these effects are most likely short-term, there is still a gain, since the effects will give extra energy while they last. It is easy to follow our tip – use hot peppers, cayenne, jalapenos or any other kind of spicy substance in your food preparation.
Gain Muscles – Workouts focused on increasing strength help gain muscles both - during and after your sessions. It also takes more calories to gain and maintain muscle than fat, which will help you increase your metabolic rate by up to 15 percent. Involve yourself in strength training at least twice a week, make sure you take a day to rest and recover in between.
Increase your Hormone Balance - There are quite a few hormones that have a huge impact on maintaining your metabolic rate. And scarce in these hormones may develop conditions such as hypothyroidism, which can trigger weight gain. Other hormones, such as the human growth hormone (HGH) and testosterone, are responsible for supplying your system with energy and gaining muscle. When you lack of these hormones, you often fatigue and weak. In such cases, hormone optimization therapy can be productive in increasing metabolic rate back to steady, and helping you lose weight.
Intake More Protein - It takes time to break down and absorb protein than other foods because they’re comprised of amino acids, which consist of peptide bonds. Breaking these down needs more energy from the system, so approximately 20 to 30 percent of calories go toward digestion compared to 5 to 15 percent when we intake carbs or fat. It boosts calories burning and maintains your metabolism. Many of the extra calories that we get from protein also go into gaining muscle rather than being transformed into fat, and increased muscle mass will speed up your metabolism. You can have protein in many meats and not only. Look also for beans, eggs, cheese, and nuts.
A Cup of Coffee is What You Need – research finding have indicated that those who drink coffee see an increase in their metabolism for some time afterward. Remember: you don’t want too much of it— excess caffeine is unhealthy — drinking a cup or two of coffee each day can provides you energetic and helps speed up your metabolic rate for a few hours. With that energy, you can then go and workout, further developing your metabolism.