In addition to all of our regular duties, I am certain that the majority of you do not have time to go to the fitness center. You seldom have enough time just to sit and eat properly!
You’ll have to eat on the road. And then, how do you keep your waistline trim?
Here are 50 metabolism-boosting techniques to try!
And, they’ll help you to keep your weight under control!
1. Calorie-burning workouts – if you are pressed for time, try some calorie-burning exercises like jumping rope or using an exercise bike.
2. Warm up before working out – spend five minutes on the treadmill at a slow pace before you begin sweating with strength training or cardio activities.
3. Raise your body temperature – sit in a steam room or sauna for 10 minutes, twice per week. The heat will help “train” your muscles and improve their ability to burn fat more efficiently. Try this technique two times per week. It is good for your health too.
4. Make rest days active – use winter weather or go for a jog during snowfall.
5. Cut the sugar – avoid sugary foods and drinks, like soda or other sweetened beverages, candy, cakes, and baked goods because sugar contains calories that are not burned off immediately. This kind of food will only cause you to regain weight quickly.
6. Stay hydrated – drink plenty of water! You can lose up to four pounds per month just by drinking more water!
7. Eat food with a low glycemic index – foods containing low GI means that they require your body to work harder for digestion. It’s better to eat blueberries than Ice cream! Dark chocolate is also an excellent choice because it contains antioxidants that speed up your metabolism!
8. Chew slowly – studies have shown that people who chew more slowly, consume less food. Chewing until your food is liquidized may also increase satiety and help you lose weight.
9. Get rid of the snacks – if you are prone to snacking, keep unhealthy snacks out of your home so you will not be tempted to eat them.
10. Eat more protein – proteins have been shown to boost metabolism and increase caloric expenditure at rest by 5-10%!
11. Chew gum between meals – chewing improves your saliva production which increases calorie burning by 20%.
12. Lift weights – weight training increases muscle mass, which in turn boosts metabolism. If you’re a woman, don’t fear getting too bulky because men have 50% more testosterone than women. Strength training will only help you get fit and leaner, not bulkier. Thus, do squats, deadlifts, and bench presses with a number of repetitions starting from 8 and gradually moving up to 12.
13. Sleep more – studies show that people who sleep less than 7 hours per night gain more weight. Get at least seven hours of restful sleep every day for optimal health and metabolism.
14. Exercise in the morning – this will increase your metabolism all day long! Most fitness facilities recommend exercising in the morning before breakfast, but it is also not a bad idea to do cardio right after work or school if it’s most convenient for you!
15. Drink coffee with cinnamon – this tasty spice stabilizes blood sugar levels which helps keep cravings under control. Cinnamon may even help reduce belly fat! A great drink is organic black coffee mixed with two teaspoons of organic honey and a sprinkle of cinnamon.
16. Drink green tea – this drink is packed with catechins, which are very effective in boosting metabolism. If you prefer flavored tea, go for Earl Grey because it contains bergamot that has been shown to increase metabolic rate by up to 5%! Green tea also contains flavonoids, a type of antioxidant which helps burn fat and reduces belly fat around your waistline.
17. Skip the elevator and take the stairs – studies have shown that people who take the stairs instead of riding an elevator or escalator can increase their daily calorie expenditure by more than 10%. This will help ensure weight loss without spending too much time at the gym.
18. Try yoga – yoga boosts fat burning both during and after your workout. Yoga improves flexibility and reduces stress, which, in turn, boosts metabolism. Many people find it easier to work out if they listen to their favorite music while doing so.
19. Keep a food journal – this simple technique makes you more aware of what you eat and how much you eat each day. It also helps eliminate emotional eating by allowing you to look back at your entries and reflect on your eating habits. Take note of what time you ate, what kind of food was consumed, how hungry you were before the meal and any emotions that may have triggered overeating (e.g., boredom or sadness).
20. Try intermittent fasting – try having breakfast 30 minutes later than usual and see if it makes a difference. Studies show that people who eat their last meal early in the evening (around 6-7 PM) lose more weight than those who eat later in the evening.
21. Replace one meal a day with a protein shake – this will keep you full and boost your metabolism because of the high protein content in whey. Whey also speeds up your metabolism by acting as a “thermogenic” agent, which means it increases calorie expenditure by burning fat and building muscle. A great way to get whey is to add it to some almond milk or even just water and drink before bedtime!
22. Cut out soda – diet and regular sodas contain HFCS (high fructose corn syrup), which has been linked with obesity and metabolic syndrome. Artificial sweeteners may also hinder weight loss. Instead, try replacing soda with healthier alternatives such as green tea to help boost metabolism.
23. Avoid processed and pre-packaged foods – these contain many chemicals and preservatives that can slow down your metabolic rate and cause weight gain over time. Always go for 100% natural ingredients! The fewer ingredients in the food you buy, the better, so always read labels carefully before purchasing anything.
24. Eat more protein – this macronutrient is essential for building muscles, which increases your resting calorie burn throughout the day (also known as “non-exercise activity thermogenesis”). Remember that you don’t need to eat steak every day to get enough protein, you can also go for low-fat sources like lean meats, egg whites, fish, and chicken.
25. Try intermittent fasting – try having breakfast 30 minutes later than usual and see if it makes a difference. Studies show that people who eat their last meal early in the evening (around 6-7 PM) lose more weight than those who eat later in the evening.
26. Sleep more – many of us are sleep deprived which slows down our metabolism, causes cravings for unhealthy foods, discourages workout efforts by sapping energy levels, and encourages fat gain around the midsection due to increased cortisol levels. One study found that just 2 days of sleeping 5 hours or less per night had metabolic effects similar to what you would expect from gaining 20 pounds over several years. Aim for at least 8 hours of sleep per night to keep your metabolism fast and fat loss efforts strong.
27. Reduce stress – this is actually easier than you think! Try using idea visualization techniques before bedtime, take a hot bath, go out for a walk or workout, make time for friends and family, do things you enjoy, etc. Doing these things will lower cortisol levels which boosts fat loss.
28. Stop drinking fruit juice – instead of downing fruit juices each day, eat whole fruits. These are much better options because they’re high in fiber content which slows digestion, prevents blood sugar spikes that can lead to cravings later on, provides vitamins and minerals that work with the body’s natural detox system to keep you healthy and metabolism-friendly, and have a high water content which helps fill you up. Going for the whole fruit instead of the juice is also more affordable!
29. Quit smoking – nicotine and other chemicals found in cigarettes (e.g., acetaldehyde) can slow down your metabolic rate by affecting how food is metabolized. A recent study found that men who smoke gain 10 pounds over a 4 year period while those who don’t smoke actually lose weight. Stop smoking today if you haven’t already!
30. Take supplements (e.g., green tea extract, caffeine, natural oil, vitamin D3 ) as recommended by your doctor to boost metabolism and burn fats faster. Always remember though that not all supplements work for everyone (e.g., you might not respond well to green tea extract), so always talk to your doctor first before purchasing anything!
31. Avoid fad diets – these provide quick weight loss results at the expense of muscle mass, which is where most of your metabolism-boosting hormones are found. Instead, focus on eating more vegetables, whole foods, and lean proteins.
32. Stay hydrated – drink 8 glasses of water every day to keep yourself hydrated and speed up fat loss efforts
33. Eat spicy food – adding chili peppers or other spices to your meals can actually boost metabolic activity, making it easier for you to slim down !
34. Use up more energy – reduce your resting metabolic rate by 5% and you’ll gain about 10 pounds each year. To avoid gaining weight, try doing activities that require more physical effort like biking, running, hiking, etc. Doing this for 30 minutes per day can keep your metabolism fast throughout the day (will also help you lose belly fat if you don’t do much exercise).
35. Eat breakfast every morning – studies show that people who eat breakfast every day are actually skinnier than those who skip it. They also tend to weigh less! Make sure though that you’re not overeating at breakfast because this will just make you feel very lethargic later on due to insulin spikes which encourage fat storage instead of burning it off as energy.
36. Try interval training – Interval training is a great way to expend energy during your workout without feeling too worn out after it. You can do this by alternating between 30 seconds of very high-intensity exercises and 30 seconds of rest, 10 times in a row. This causes rapid fat loss even after you’re done exercising because the body has to work much harder to recover from such exertion!
37. Move more – one study showed that people who sit less have lower BMIs than those who constantly stay seated for long periods of time. Sedentary lifestyles cause an increase in muscle-storing enzymes which could hinder weight loss efforts considerably. Boost metabolism by standing up at least once every hour, going for walks when possible, taking the stairs, etc.
38. Eat healthy fats – obesity is associated with low levels of omega-3 fatty acids in the body. Eating more foods with healthy fats can boost metabolic rate, increase fat-burning hormones and reduce inflammation in the body. Good sources of healthy fats include ground flax seeds, chia seeds, salmon, olive oil, almonds, walnuts, hazelnuts, avocados, and coconuts.
39. Try fasting – studies show that intermittent fasting (i.e., not eating for 16 hours per day) can boost weight loss efforts by up to 14%! If you’re having trouble sticking with your diet plan due to hunger pangs, try intermittent fasting today because it can help suppress appetite without compromising muscle mass.
40. Cut down on carbs – though this tip is often misunderstood, carbohydrates actually have a heavy impact on weight loss! This does not mean however that you should cut carbohydrates from your diet completely because it serves as an excellent energy source for the body! Reduce carbohydrate intake to 50-150g per day and combine it with high protein intake (at least 20% of total calorie intake) to boost metabolism and burn fat faster.
41. Drink coffee – several studies show that caffeine can help increase metabolic rate and improve exercise performance, giving you explosive energy in your workouts and preventing food cravings in between meals. Make sure to drink in moderation though if you’re sensitive to caffeine or want to maintain stable blood sugar levels when trying to lose weight.
42. Boost insulin sensitivity – diabetics are not able to efficiently metabolize glucose in the body due to low insulin sensitivity, leading to high blood sugar levels and increased fat storage. To help them get into shape without having diabetes, they can follow these steps:
- Reduce carbohydrate intake (especially of sugary foods)
- Regularly exercise for at least 30 minutes each day
- Take supplements like fish oil, magnesium, chromium, or cinnamon extract three times a day
43. Eat tomato sauce with olive oil – a combination of both lycopene found in tomatoes and healthy fats from olive oil is quite efficient in promoting weight loss because it reduces belly fat accumulation. It also contains high amounts of vitamin C which is an antioxidant that protects the body against free radical damage and strengthens immunity.
44. Consume vinegar – apple cider vinegar (diluted with water) has shown to be effective in preventing weight regain after dieting, mainly due to its ability to suppress appetite and prevent carbohydrate absorption. By inhibiting enzymes responsible for breaking down carbohydrates, it enhances their digestion, making sure they are metabolized as energy instead of being stored as fat! You can use this natural fruit vinegar mixed with olive oil as a salad dressing or add one teaspoon of both into a glass of water each day.
45. Take fiber supplements – if you’re not getting enough fiber from your regular diet, then try taking fiber supplements to boost metabolism. It can help you fight fatigue, lose weight, improve digestion and lower cholesterol levels at the same time!
46. Just breathe – if you tend to overeat (mainly due to stress), then simply forget about food for a few minutes and concentrate on your breathing instead. This will relax the brain and stop it from triggering food cravings because hunger pangs won’t be as strong as compared to anxiety or depression!
47. Stay focused on your goals – too much attention is given to effective weight loss techniques while the real deal lies in what motivates you towards achieving those goals! Remind yourself why you want to lose weight by keeping a photo of your ideal physique, reading success stories of others, having a vision board with motivational pictures, writing down inspirational quotes, or listening to your favorite songs each time you feel like giving up!
48. Supplement with L-carnitine – this amino acid is not only responsible for converting fat into energy but can also prevent fat deposition in the body, especially around the waist area. It has been shown to significantly promote weight loss by increasing the number of mitochondria in muscles and tissues which promotes stronger metabolism. Staple supplements taken before exercise with a combination of fish oil would be highly beneficial for you in the long run.
49. Consume 4 cloves of garlic a day – garlic is particularly efficient when combined with other metabolism boosters, such as cayenne pepper or ginger, because it can increase their fat-burning abilities by up to 100 times! Garlic contains high amounts of chromium which stimulates the production of insulin and increases sensitivity to insulin, making sure carbohydrates are being burned instead of stored as fat! You can simply crush a few cloves of fresh garlic and add them into your meals each day or take them in tablet form.
50. Add ginger to your meal – this root has been used for a long time as a natural remedy for upset stomach and preventing inflammation, but it can also stimulate the fat burning process by increasing the number of mitochondria in the cells. Ginger has been shown to reduce overall body weight, decrease waist circumference and increase HDL levels after 12 weeks of use!
51. Eat egg whites instead of whole eggs – if you’re trying to lose weight then ditch those yolks because they’re high in cholesterol and saturated fat which can lead to obesity later on. Egg whites contain mostly protein with only minimal amounts of dietary fats so they’ll be the perfect choice for your balanced diet. By slowly introducing them into your daily meals, you will prevent ovulation and mood swings which are commonly triggered by sudden drops in estrogen levels!
52. Make sure to consume healthy carbs – most weight-loss diets are based on the idea of reducing carbohydrate intake almost completely, but they are actually one of the main sources of energy for your body. Complex carbohydrates found in sweet potatoes, brown rice, oatmeal, or whole wheat pasta increase serotonin and dopamine levels which create a feeling of well-being and control appetite.
53. Go gluten-free – if you tend to overeat bread products and processed foods containing high amounts of refined grains, then going gluten-free can be highly beneficial for you! Removing gluten from your diet reduces calorie intake significantly because it makes you feel full faster due to unprocessed whole grain ingredients such as brown rice! Gluten is also linked with increased cortisol production, which is a major reason for increased belly fat and metabolic disorders!
54. Consume fiber at each sitting – eating high-fiber foods such as brown rice, leafy greens, vegetables, and fruits stimulate satiety by slowing down the digestive process. Fiber is a carbohydrate that takes longer to digest so it keeps you full for a longer period of time and suppresses appetite! Make sure you eat one serving of green vegetables along with each meal to increase your fiber intake without increasing caloric intake too much!
55. Keep healthy snacks next to your desk – if you’re trying to lose weight then temptations around the office can be very dangerous for your diet plan. You can keep small bags of almonds or mixed nuts in different locations (like on the bookcase or in the filing cabinet) and make them more accessible so you don’t have to walk to the cafeteria every time you crave snacks.