If you have ever attempted to lose weight, then you know how difficult of a struggle it can be. There are some key principals that, when applied, will immensely increase your success at losing weight and attaining your goals. Arguably, the most effective and significant thing which you can do to increase the rate at which you lose weight it by increasing your metabolism, or the rate at which your body utilizes energy. If you have a high metabolism, your body will burn more calories even when you are not exercising! Here are ten tips that will help boost your metabolism and get you closer to your ideal weight and body.
1. Increase your lean body mass.
The more lean body mass you have, the more calories your body has to burn just to maintain them. Lean body mass is essentially muscle, and in order to increase your muscle mass you should perform a resistance training program. The most effective resistance training program should involve free weights and whole body movements, like squats and deadlifts.
2. Eat less, more regularly.
As long as your body has a fresh source of energy from food, your metabolism will sustain a higher threshold than if you fast for long periods between meals. Eating less more regularly means eating smaller portions of food every 2-3 hours instead of eating 3 large meals every 5 or 6 hours.
3. Sleep on time, every time.
Your body releases metabolism regulating hormones when you sleep. If you maintain a healthy sleep schedule, your body will release more beneficial hormones which will boost your metabolism and fat burning capabilities.
4. Run sprints every other day.
Recent studies have found that running at full intensity for 30 seconds leads to an explosive release of growth hormone. Growth hormone is directly responsible for lipolysis. If you are skeptical, I ask you to look at any elite sprinter, and focus on their physique. Any more questions?
5. Walk further, step more frequently.
The more activity you do throughout your day, the higher your basal metabolic rate must be to sustain your activity. This means that the more you walk and take the stairs as opposed to driving and elevators, the more your body will have to utilize its metabolic processes to maintain your levels of activity, and thus increase your general metabolism.
6. Eat complex carbohydrates as opposed to refined sugars.
When your body burns complex carbohydrates, your blood sugar level remains more stable longer. This translates into an increased level of metabolism to handle your steady blood sugar level. If you eat refined sugars, your metabolism will fluctuate in waves, and you are most likely well acquainted with the sugar crash.
7. Increase your intake of protein.
Other than being the building blocks of muscle, protein also requires a high metabolism to break down. This means your body will expend energy turning protein into usable amino acids. At the same time, your body will increase the amount of lean body mass if protein is coupled with resistance training.
8. Eat more spice.
Believe it or not, it has been scientifically proven that spicy foods that contain spices like cumin and hot peppers increase metabolism. Check out ethnic Indians in India, and you will notice the hotter the cuisine, the skinnier the people!
9. Stay well hydrated, drink plenty of water!
Water not only detoxifies and cools the body, it is a very important compound in almost all the body's metabolic processes. This means, when you are low on water, your metabolism is not maximized!
10. Incorporate interval training as opposed to classic aerobics.
Interval training like HIIT (High intensity interval training) has been found to increase metabolism more profoundly than conventional cardio. This will pay massive dividends in your quest to burn fat.