5 Ways to Boost your Metabolism Part 2: Lifestyle Changes
In the previous part of the article, we have seen how you can boost your metabolism by consuming the right type of food. It is not just food that helps you with a high metabolism but also your lifestyle choices. Here are 5 lifestyle changes one must adopt to have a high metabolism.
- Drink More Water:
People who consume more water instead of sugary drinks are more likely to lose weight and maintain it. Because sugary drinks contain calories, substituting water automatically reduces your calorie intake. However, drinking water can temporarily increase your metabolism. According to research, drinking 0.5 litres of water increases resting metabolism by 10–30% for about an hour. This calorie-burning effect may be enhanced if you drink cold water because your body expends energy heating it to body temperature. Water can also help you fill-up. Drinking enough water at least half an hour before your meal can help you eat less.
- Do High-Intensity Workout:
High-Intensity Interval Training (HIIT) consists of short, intense bursts of activity. It can help you burn more fat by increasing your metabolic rate even after you’ve finished your workout. The effect of HIIT will be seen more on this compared to other forms of exercise. Also, HIIT exercises have a great role to play in fat loss.
- Do more Heavy lifting:
The presence of muscle in your body burns more calories than fat, so adding muscles can help in boosting your metabolism. This means you’ll burn more calories every day, even when you’re sleeping. Lifting weights will also aid in muscle retention and combat the drop in metabolism that can occur during weight loss. Heavy lifting may need some extra dose of proteins and Origin Nutrition’s best vegan protein powders can help you with that.
- Stand up More:
Too much sitting is bad for your health. Some health experts have dubbed it “the new smoking.” This is due in part to the fact that prolonged sitting burns fewer calories and can lead to weight gain. Working while standing up at least for an hour can help you burn an additional 174 calories when compared to sitting. If you work at a desk, try standing up for short periods up the amount of time you spend sitting.
- Get a Good Night’s Sleep:
Sleep deprivation has been linked to a significant increase in the risk of obesity. This could be attributed to the negative effects of lack of proper sleep on metabolism. Lack of sleep has also been linked to elevated blood sugar levels and insulin resistance in the human body. Both these factors are associated with an increased risk of developing type 2 diabetes. It can also increase ghrelin and decrease leptin, the hormones responsible for hunger and fullness respectively. This is also one of the reasons why many sleep-deprived people crave a lot and have trouble losing weight.
All the above mentioned lifestyle changes not only helps one lose weight and gain muscle by boosting metabolism. The effect of incorporating these lifestyle changes can do wonders for your overall mood and mental as well as physical health. While it may be not easy in the beginning to add the above-mentioned changes to your lifestyle, you will get used to it as you gradually start practicing it.