I’ll show you how to speed up your metabolism and boost your energy
10 easy ways to speed up your metabolism and get more energy
Improving your diet and exercise routine can have surprising effects on your energy levels. The right combination of healthy foods and workouts can help boost your metabolism so you’re feeling more energetic throughout the day. If you’re tired all the time, it might be because your metabolism isn’t working as well as it could be, and making these changes to your lifestyle can make all the difference in how quickly you burn calories and how much energy you have throughout the day. Read on to learn about 10 easy ways to speed up your metabolism and get more energy.
1) Do morning cardio
Doing cardio in the morning kick-starts your day, giving you energy for whatever comes next. This is also a good idea for anyone trying to lose weight: Studies show that people who do their cardio early in the day have better long-term results than those who schedule it later in their day.
2) Eat lean proteins
Eat lean proteins such as eggs, fish, chicken breast or tofu a few times a day. These are not only great for boosting your metabolism but they also keep you full for longer so you don’t snack between meals! Protein keeps blood sugar levels stable which will help control cravings. It’s best to aim for around 30-40g of protein per meal (this is roughly one egg).
3) Cut out simple carbs
Simple carbs like baked goods, pastas, sugars and other processed foods tend to quickly raise blood sugar levels, which in turn trigger insulin secretion. This is why simple carbs are associated with increased risk of diabetes and obesity. If you’re looking for a way to increase weight loss, cut out simple carbs from your diet.
4) Drink water
If you’re feeling sluggish, try consuming a few glasses of water. Even mild dehydration can drain your body of much-needed energy. A single cup of coffee can actually make you mildly dehydrated, so don’t mistake it for a good source of hydration. If you need a pick-me-up, stick with plain old H2O—it’s both calorie free and calorie burning!
5) Exercise with weights
Resistance training, also known as weightlifting, can help boost your metabolism and ramp up energy levels. A 2009 study found that people who lifted weights for 10 weeks (three times a week) increased their resting metabolic rate by 3.7 percent over those who did not lift weights at all. This translates into burning an extra 80 calories per day, which really adds up when you are trying to lose weight or tone-up.
6) Sleep well
Sometimes our bodies slow down as a result of stress, but getting enough sleep can kick our systems back into gear. Make sure you’re getting enough zzzs every night, because not sleeping well can make it difficult for your body to process sugars and fats properly—not great if you’re trying to lose weight. Getting seven hours of shut-eye every night is a good target.
7) Give yourself a stress break
Take a few minutes for yourself when you can. When you’re feeling overwhelmed, give yourself permission to walk away from your work for 10-15 minutes. Go for a walk, do some yoga stretches or just breathe deeply and focus on relaxing. You’ll come back refreshed, and you’ll have likely solved whatever problem was stressing you out. We all need breaks now and then – let yourself take one!
While there’s no proven link between meditating and burning fat, there is plenty of evidence that meditation can relax you and make you less stressed. And stress is a major cause of weight gain. So, if you’re finding it difficult to lose weight, it might be time to take some deep breaths. Research has shown that meditation not only helps calm your mind, but also can help prevent overeating—plus it improves blood pressure levels in people who are overweight or obese.
9) Don’t skip meals
Skipping meals does nothing for you except make you feel hungry. When you’re starving, your body slows down all its processes in order to save energy. That includes burning fat. You can burn a ton of calories by eating breakfast, even if it’s a small one, or drinking green tea (which studies show triggers metabolism).
10) Add fiber to your diet
Fiber has a number of benefits, such as helping prevent constipation, promoting heart health, and reducing blood cholesterol levels. You can find fiber in foods like leafy greens, legumes, fruits, nuts, seeds—and even some non-food sources like wheat bran or psyllium husk. Foods with high-fiber content help you feel full for longer periods of time and keep blood sugar levels steady—which will boost energy levels by keeping you from crashing mid-afternoon.