10+ simple habits to improve your metabolism
Metabolism describes all the chemical processes that go on continuously inside the body to keep you alive and your organs functioning normally, such as breathing, repairing cells and digesting food.As long as the years go by your metabolism could get a little lazy. Oh no. Don't get paranoid, there's nothing wrong with it, it is just a regular process and it is totally normal.But don't worry. There are simple changes you could apply to your everyday activities that can help your body to improve its metabolism. If you follow our suggestions you will feel full of energy, faster, lighter and you could even lose weight. Here is a list of single habits you should adopt to improve your metabolism.
LISTEN TO YOUR INNER CLOCK
Your body has its own schedule. If you make a mess of it, your body will get upset as all metabolic processes will take longer to complete. You will end up feeling tired and sleepy. And gain weight too. More order and discipline in food regulations will bring relief.
WATER IS LIFE
Body cells love and need water to cope with their tasks. It is the medium that carries and transports everything. Without water, your metabolism is in trouble. So always keep your drinking bottle nearby.
MILK FOR MORE VITALITY
Milk contains a large amount of vital substances for your body. The calcium contained in it is particularly valuable and even helps with fat burning. So, we recommend at least a glass of milk every day.
A little sports won't kill anyone! Regular physical activities are extremely stimulating for the efficiency of your body cells. The metabolism works with it and will keep you extremely fit in the long term.
A GOOD SLEEP
The sun and the night will show you the way. Sunlight brings your body to a boil, but also ensures the necessary relaxation in the evening. With a sufficient dose, the sleeping doubles fun and this stimulates the energy budget.
CARBOHYDRATES ARE NOT BAD GUYS
Modern diets often rely on excessive exclusion of carbohydrates. These are an important fuel for your body. Without them, the brain goes back to work and your balance will be affected.
SNACKS ARE PROHIBITED
What if I eat properly and I want to have a snack between meals? You better think twice. Eating a snack is better than letting yourself become ravenously hungry, we know that, But be careful: This can lead to poor food choices and eating more calories than you need.
A LITTLE BIT OF SALT
Iodine salt is absolutely indispensable for your metabolism. Small, regular prisms are sufficient and are essential for the effectiveness of your thyroid gland. So, now you know, a little bit of salt always helps.
IRON STRENGTHENS YOUR BODY
Iron in the blood is the greatest guarantee for an adequate oxygen distribution throughout the body. Without these, muscles produce much less power. Meat, fish or apples are perfect iron suppliers
FOOD FROM ORGANIC FARMING
Healthy treats from Mother Nature's food chamber are usually heavily burdened with chemical agents such as pesticides. You are better off with goods from guaranteed organic cultivation without chemical or even genetic influences.
DRINK BEFORE YOU EAT
We told you Water was awesome: Drinking two glasses of water before every meal helped dieters lose an average of 15.5 pounds (five pounds more than the non-water drinkers) over three months in a study presented at the American Chemical Society's annual conference.
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Taking quick hydration breaks throughout the day also boosts your metabolic machinery. Research shows staying properly hydrated keeps you feeling energized. Try to consume half your body weight in water ounces.
DON’T STOP YOURSELF FROM FIDGETING
Now, when your annoyed coworker tells you you're bouncing your leg, perhaps you can explain that you're just doing some non-exercise activity thermogenesis (NEAT) — the expert term for fidgeting.
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Research shows that NEAT may help you burn an additional 350 calories a day. Small bursts of activity, like running up stairs, pacing while you're on the phone, or shifting around in your seat adds up quickly, so take advantage of any chance to move more throughout your day.
ADD WHEY PROTEIN TO YOUR SMOOTHIE
When you're tossing fruit, ice and other smoothie mix-ins into your blender, take an extra second to add one more metabolism-boosting ingredient — whey protein powder. Whey protein increases calorie burn and fat utilization, helps the body maintain muscle, and triggers the brain to feel full.
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All types of protein rev up your metabolism — protein has a thermogenic effect, meaning it makes your body produce more heat and, in turn, burn more calories — but whey may be the most effective non-meat protein.
BREW A CUP OF COFFEE
Caffeine's ability to speed up the central nervous system makes it a powerful metabolism booster. In addition, coffee beans provide antioxidants and real health value. Provided your cup is not laden with cream and syrup, coffee can be a great way to give you energy as well as some antioxidants.
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Coffee has been shown to improve energy levels during exercise, especially endurance activity, and help people work harder longer, which therefore burns more calories. Drinking coffee after a workout can also be beneficial.
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Consuming caffeine after exercise increased muscle glycogen by 66 percent in endurance athletes, enabling them to more quickly replenish energy stores used through exercise. Don't you just love a good cup of coffee?
SWAP IN GREEN TEA
If drink. as most of us do, three cups of coffee a day, consider swapping in green tea for one of them. In addition to giving you the metabolism-boosting caffeine jolt you crave, green tea is a rich source of antioxidants called catechins.
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Drinking green tea combined with a total of three hours of moderate exercise a week reduced abdominal fat in subjects over a three-month period. Unsweetened, brewed green tea was shown to increase calorie burn by about 100 calories per day.
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For best results, nutritionists recommend fresh-brewed green tea only. Bottled green tea tends to have a lower concentration of the beneficial compounds not to mention that many are loaded with added sugar or artificial sweeteners.
SNACK ON YOGURT
Probiotics, the healthy bacteria found in yogurt, pickles, and other fermented foods like sauerkraut, may help your metabolic system burn calories faster and therefore, you will lose weight.
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Consuming probiotics in food form has other waist-friendly benefits: Yogurt, like other full-fat dairy, also has a fatty acid called conjugated linoleic acid (CLA) that studies show can improve fat burning Avoid fruit-on-the-bottom varieties, which can have as much sugar as a candy bar.
TAKE A LAUGH BREAK
Go ahead, minimize your Word documents and Excel spreadsheets. Taking a quick break to look at funny cat videos on YouTube or take a Buzzfeed quiz doesn't just feel good — you're also burning calories in the process.
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A study from the International Journal of Obesity showed a 10 to 20 percent increase in energy expenditure (calories burned) and heart rate during genuine laughter. This translated to an increase of 10 to 40 calories burned within 10 to 15 minutes of laughter.
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That was all very interesting. Now we have learned that a laugh break is something that will help you burn some calories. So, here's this picture of a samurai baby. Feeling thinner yet?
ADD SOME HEAT TO YOUR MEAL
When you want to add flavor to your food, pass on the salt shaker (you're probably eating too much salt anyway). Instead, reach for hot sauce or chili powder. Chili peppers contain the chemical capsaicin (see next)
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The capsaicin in the chili peppers has a thermogenic effect, causing the body to burn up to an additional 90 calories immediately following a meal. One study shows capsaicin activates brown fat, which increases calorie burning.
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The dosage is high, though. At about 1/2 teaspoon of cayenne per sitting, you've got to really enjoy the heat! So, who`s up for some mexican food now? It´s on me!
EAT A MINI MEAL
It's 3 p.m. and your belly is rumbling. (We've all been there.) If you wait until dinnertime to eat, you may be so starving that you wind up overdoing it. Eating a small mid-afternoon meal will prevent that, and it will also keep your metabolism stoked.
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Think of your metabolism like a fire. In order to get a fire going you start it with a decent amount of wood, then you add a few pieces of wood every few hours to keep the fire burning.
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Eating small meals raises your metabolism every time you eat. The key is to include a lean protein and complex carb each time, not processed or junk food. A few no-effort options: cottage cheese and fruit, peanut butter and an apple, or Greek yogurt with berries.
ADD SEAFOOD TO YOUR SALAD
Having a salad for lunch or dinner fills you up with belly-flattening fiber and nutrients, and adding one more ingredient will really stoke your metabolism. Oh, you will never guess this one: salmon.
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You already learned the metabolism-boosting effects of protein, but with salmon in particular you'll also get a dose of omega-3 fatty acids. In a study published in the Journal of the International Society of Sports Nutrition, supplementing diets with fish oil for six weeks increased lean muscle and decreased fat.
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Other studies have shown similar effects. Scientists speculate this reaction may be due to fish oil's ability to reduce levels of fat-storage enzymes in the body. And, let me tell you, adding seafood to your salad is a delicious idea!
STAND UP WHEN YOUR PHONE RINGS
Think about it: Do you really need to stay seated while you listen in on a conference call or wait on hold with the cable company? This super-easy tweak nearly doubles the amount of calories your body will burn.
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A 150-pound person, for example, burns 72 calories an hour sitting and 129 calories an hour standing. Walking around an office slowly increases the burn to 143 calories an hour.
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You recruit more muscle fibers and must use your postural muscles to stabilize yourself, which burns more calories. Make it a habit to stand and walk around each time the phone rings and get up out of your chair at least once every hour.
PICK ORGANIC PRODUCE
At the grocery store, take a turn down the organic produce aisle. Pesticides found on conventionally grown produce, called "obesogens," are blamed for slowing metabolism and predisposing some people to gain weight.
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One of the biggest hidden causes of weight loss resistance is toxicity. As we explained early. Buy organic whenever possible and choose the cleanest, highest-quality cuts of meat. Go back to basics.
TAKE ONE BITE AT A TIME
Although it may not directly influence metabolism, wolfing down your food makes it more likely you'll eat more. Reducing stress and practicing mindfulness can prevent fat gain. It takes about 20 minutes before a hormone called cholecystokinin (CCK) tells your brain to stop eating.
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When you engulf a burger and fries, you don't give CCK enough time to relay the message to your brain, and you eat too much.Speed eating also raises fat-storing insulin levels. Just as important as eating the right diet is slowing down and becoming mindful when you eat.
SWITCH OFF YOUR PHONE
Exposure to the type of blue light emitted by smartphones, computers, and tablets immediately before and after dinner increased hunger and impacted glucose metabolism in people who participated in a small Northwestern University study.
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The prevous study authors aren't sure of the reasons for the link, and say more research is needed, but even if the link between blue light and appetite doesn't hold up in later studies, other research shows that limiting mealtime distractions helps control portions.
KICK THINGS UP A NOTCH
When it comes to the best workouts for weight loss, neither weights nor cardio can completely move the needle on their own. Interval training is the best way to shed pounds, increase your metabolism, improve your cholesterol profile, and improve insulin sensitivity.
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At the gym, sign up for a HIIT class, or turn your favorite aerobic exercise, (running, biking, even walking) into an interval workout by adding periods of intense speed followed by periods of rest for the same amount of time.
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Do this six to 10 times to complete a fat-slashing workout. As you get better, slowly increase the amount of time of increased intensity. This might not be much of a Simple habit, but it will certainly help your metabolism.
Believe it or not, garlic is a very powerful ally when trying to help your metabolism improve. Recent studies have shown that garlic supports blood-sugar metabolism and helps control lipid (fat) levels in the blood.
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Adding garlic to foods that are rich in fats and carbohydrates may keep those substances from doing the damage they're known to do. What's more, eating garlic can help boost your immune system, help ward off heart disease, fight inflammation and lower blood pressure—to name a few.