How To Speed Up Metabolism
Get Adequate Sleep
Believe it or not, chronic sleep deprivation may be one cause of weight gain.
A chronic lack of sleep can increase levels of a hormone called ghrelin, which stimulates hunger. At the same
time, inadequate sleep can lower the levels of a hormone called leptin, which suppresses hunger. The net result is
that sleep deprivation can increase your appetite for high calorie foods by as much as 45%.
Studies have shown that those who sleep less than eight hours each night have higher levels of body fat. So, get
a good night’s sleep and lose that belly fat.
Build Lean Muscle
You can burn an extra 4 calories a day for every pound of fat tissue that you replace with muscles tissue. In
other words, a pound of muscle tissue uses an extra 4 calories a day just to sustain itself compared to a pound of
The net result is an increase in your metabolic rate.
Increase the Intensity of Your Workouts
High intensity workouts results in a higher resting metabolic rate than low to moderate intensity workouts.
You can increase your intensity simply by including short bursts of intensity to your existing workout by using
interval training rather than a constant speed workout. During your regular walking or slow jogging exercise, jog a
little faster for short periods of time to increase your intensity.
For example, use a slow pace for 2 minutes, then go to a faster pace for 1 minute and then return to a slow pace
for 2 minutes to complete a 5 minute cycle. Then repeat the cycle. You will then increase your resting metabolic
Drink Cold Liquids
Drinking cold liquids stimulates the body to consume more calories during digestion.
Your body needs water to burn calories. Studies have shown that those that stay hydrated burn more calories than
people who may be slightly dehydrated.
Checking the color of your urine is the best way to determine if you are hydrated or not. If your urine is dark
in color, you need more water. If it is clear, you are hydrated enough.
Water is best for hydration, but other sugar, caffiene and alcohol free fluids can also be used. Fresh
fruits is another good source of water.
Eat More Smaller Meals Rather Than One Big Meal
Studies have shown that eating more, smaller portion meals rather than one big meal burns more calories
throughout the day by keeping your metabolism high. So eat less at each meal and more often.
Eat More Lean Protein Rich Foods
The body uses twice as much energy to digest lean protein than it does digesting fat or carbohydrates. However,
maintain a balanced diet, but consider replacing some of the carbs with lean protein.
Drink Black Coffee
Remember that it has to be black without added sugar or cream.
Studies have shown that the caffeine in black coffee can increase your energy consumption.
Two to four cups of tea a day can prompt your body to consume as much as 50 calories a day. The caffeine and
catechins in green and oolong teas provide this fat burning benefit.
In summary, the best method on how to speed up metabolism is to build lean muscle and stay active. The more
active that you are, the more calories you will burn. Also, the best time to exercise to keep your metabolism high
all day is in the morning.
Plants like red peppers, cayenne, tabasco and jalapenos contain capsaicin. Capsaicin is what makes these peppers
hot, but also can double your energy consumption for 3 hours after a meal. It may also decrease your appetite. So,
spice up your meals with peppers.
Use More Ginger
Ginger increases your body temperature and metabolic rate up to 20% after your meal. It also helps
See Metabolism Boosters - Dr. Oz Show and The Sunday Telegraph, "Top 10 fat-fighting foods"
article by Christina Larmer, May 23 2010 for reference.
for some of the best methods to build lean muscle and burn belly fat – The Truth About Six Pack Abs by Mike
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