You do not need a medical degree to know that as you get older your metabolism will begin to slow down. Because of this slowdown that average adult can expect to gain between 1-1 ½ pounds per year. But all is not lost. There are simple, effective things you can do to rev up your metabolism.
1. EAT ENOUGH FOOD
This may seems counterintuitive but many people will drastically cut their daily caloric intake in an attempt to lose weight. Unfortunately, this tactic may have the opposite effect. When you take in less calories than you require your body slows your metabolism way down. The body needs a steady supply of nutrients to keep it humming along. By not eating you are putting out the fire that rev up your metabolism.
2. PACK ON THE PROTEIN
You body needs protein for growth and repair of your muscles. Protein also requires more energy to digest than carbs or fibers. This thermic effect helps power your body’s metabolism. Therefore its important that your meals have a good amount of high quality protein (30 grams or more). By eating more protein you will increase your body’s post-meal calorie burning efforts by as much as 35%.
3. DRINK YOUR COFFEE
The caffeine in your daily cup of Joe can boost your metabolism between 5-8%, which works out to 98-174 calories per day. If you are a tea drinker you can expect to raise your metabolism by as much as 12%.
4. KEEP COOL
A recent German study found that drinking 48 ounces of cold water (that’s six cups) every day you could potentially increase your resting metabolism by as much as 50 calories. In cold weather, your body needs to work harder to keep your body normal temperature.
5. MOVE YOUR BODY
Exercise is the second component to boost your metabolism and should not be ignored. You do not need to join a gym or buy expensive exercise equipments. Body weight movements that involves multiple large muscle groups such as pull-ups or burpees will have bigger metabolic effect and help you burn more calories even after your finished your workout.
6. INTERVAL CARDIO
Performing high intensity sprints can rev your metabolism into overdrive like no other exercise. These sprints can be short, 20 seconds or so. You can do these while you are walking or jogging. Every few minutes break into a hard sprint and then return back to your normal pace.
7. STAY ACTIVE
Increasing your physical activity throughout the day is easier than you think. Take the stairs instead of the elevator. If you work on one of the top floors in a high-rise get off a few floors before yours and walk up the rest of the way.
When you go to the store park further away than you would normally. The extra walking you do will begin to add up. In fact, you could walk to the store instead of driving.
When you are stressed out your body will increase the level of cortisol and that will slow down your metabolism. So you should do all you can to avoid stress. Start by getting the proper amount of sleep. Anywhere between 7-8 hours should do the trick.
If you really want to get into a relaxed state start to meditate on a daily basis or take up yoga. Even hanging out with close friends can help lower your stress level.
By incorporating these eight steps you will not only boost your metabolism but you will also begin to lead a healthier, much less stressful life.