Tiny Changes That Can Help Boost Your Metabolism
Losing weight is no easy feat. But if you apply these small changes to your everyday life, those pounds will just melt away.
Although changing your metabolic rate (the rate at which your body metabolizes the food/energy you consume) is up for considerable debate, there’s no denying that certain foods and lifestyle changes can help with weight loss. For example, here are two foods you should consider cutting out. Yes, it is true, metabolic rate can partly be genetic and out of one’s control. But metabolism can also be influenced by the way one treats their body in terms of energy intake (food), exercise, and everyday lifestyle habits.
Even though we can’t control the natural part of our metabolism, we can control the nurturing side of things. There are tons of tips to speed up your metabolism, but if you’re looking for some quick fixes, these small lifestyle changes could make a huge difference as time goes on.
Sleep in cold temperatures
According to a study published by the National Institute of Health, sleeping in colder temperatures can actually help your metabolic system. In the study, they found that exposure to the cold will increase one’s brown fat (a type of fat that burns chemical energy to create heat), which then leads to increased metabolism.
Lifting weights can feel like the absolute worst, but building muscle mass really can help with your metabolism (and ultimately help you to lose weight). It all has to do with the size of your muscle. For example, your toaster is probably using less energy than your Instant Pot since it’s a bigger appliance that requires more energy. The same happens when you have more (or less) muscle mass. As you gain muscle from lifting weights, your body’s basal metabolic rate (BMR) will increase. Muscle burns more calories than fat, so having more muscle will help your metabolism and overall weight loss.
Cook spicy foods
Unlike sleeping in colder temperatures to improve your metabolism, it’s actually recommended to heat up that metabolism while you’re awake. One way to do that could be eating spicy foods according to a study done by the Center of Bioelectronics and Biosensors at Arizona State University. The study showed that ingesting a capsaicinoid-rich capsule created more heat during digestion compared to a placebo, which in return will help burn more calories. Capsaicinoids are the active compounds in hot chili peppers. Not only that, but there’s even proof that those eating spicier food tend to have less of an appetite afterward. So you should consider making one of these spicy dinners that will blow your top for dinner tonight!
Stop stressing out
Although people assume stress can make one lose weight, it’s actually very common for the opposite to happen. No, the stress doesn’t always do it, but the over-consumption of foods will. For some, a typical reaction for stressing out tends to be stress eating, which will cause someone to gain weight and alter their metabolic system.
Start drinking green tea
Green tea has been scientifically proven to lead to significant reduction in weight and systolic blood pressure. In a study published in the the Journal of Research in Medical Sciences, drinking four cups a day led to a decrease in weight and systolic blood pressure in people with type 2 diabetes.
Eat the whole egg
Maybe your healthy friend prefers egg whites to eating the whole egg, but you shouldn’t cancel out the yolk so soon. Eggs are actually high in amino acids, which are actually a key part of firing up your metabolism. Although there are amino acids in both the yolk and the whites, having both means consuming more amino acids and protein (both good for your metabolism). Eggs have a ton of weight loss benefits that you may not have realized, here’s why.
Don’t skip meals
The myth that you should eat less and even skip breakfast to lose weight is, well, a myth. According to a study published by the Ohio State University, people should be eating smaller, balanced meals and snacks throughout the day. By eating fewer meals you can develop a gorging behavior with food, which can mess with your glucose and insulin levels. This can result in weight gain and even prediabetes. So next time you think about skipping breakfast, don’t, and make one of these easy breakfast on-the-go recipes instead.