If you have been looking for ways to boost your metabolism and lose weight, then this article is made for you, just sit back and read on…
Metabolism is a general term for all the biochemical reactions that occur in your body. These biochemical reactions are what keep your body going and functioning.
However, you might often hear words like metabolism, metabolic rate or the number of calories you burn, they are often used interchangeably.
Your metabolic rate refers to the amount of energy your body uses in a day and it is measured in units known as calories.
The faster your rate of metabolism, the more calories you burn, and the easier you lose weight without exercise. But if your metabolism is slow, the fewer calories you burn per time and you may wonder about the ways to boost it.
Having a high metabolism, can also give you enough energy and make you feel stronger and better.
Here are 10 effective ways to boost your metabolism and lose weight in 2019.
1. Drink ice-cold Water
When you drink two cups of water before a meal, you feel fuller, but drinking cold water will make you lose weight faster. Studies reveal that drinking water half an hour before a meal can help you eat less food (1, 2, 3).
A 2010 study also revealed that those who drank half a liter of water before their meals lost 44% more weight than those who didn’t (4).
It is worthy of note that, drinking water speed up metabolism temporarily (5, 6). However, studies reveal that drinking at least 0.5 liters of water increase resting metabolism by 10 – 30% for about an hour (7, 8).
Also, it is important not to substitute sugary drinks for water.
2. Eat Enough Protein
Eating a protein-rich food can increase your metabolism for a few hours.
This is because your body burns more energy before it can break down protein, a process known as the thermic effect of food (TEF).
This is due to the extra calories needed to digest, absorb and process protein in your meal.
Protein is known to cause the largest rise in TEF compared to other nutrients. It increases metabolism by 15 -30% compared to 5 -10% for carbohydrates and 0 -3% for fats (14).
A 2005 study published in the American Journal of Clinical Nutrition reveals that people who eat diet up of 30% protein were likely to eat around 441 fewer calories per day (19).
3. Drink Green Tea
Drinking green tea may also boost your metabolism.
Catechins found in green tea help convert some of the fat stored in your body into free fatty acids with a subsequent increase in fat-burning (23).
Read Now: Surprising Health Benefits of Green Tea
Also, green tea is a low-calorie beverage which is good for weight loss and weight maintenance (24, 25, 26). However, the effects of this tea are mild but could provide support to the weight loss effort (27, 28).
4. Spice Up your Meal
Cayenne pepper contains a compound known as capsaicin. This compound creates their spicy bite and can boost your metabolism (29, 30). However, most people are intolerant to this spice at a certain dosage required to have the desired effect (31).
A 2012 study published in Physiological Behavior suggests that eating peppers would burn around 10 additional calories per meal (32).
However, the effect of spicing up your meal alone may be quite small. It may be quite significant when combined with other metabolism-boosting strategies.
5. Have a Cup of Coffee
It is a long established fact that caffeine has a metabolism-boosting effect on the body.
A study reveals that coffee increases fat burning by 29% in lean women, but only 10% in obese women (36).
Recommended Read: 8 Side Effects of Excessive Caffeine In Your Body