Want to boost your metabolism? Looking for an easy weight loss tip? Drink more water. A new study found that within 10 minutes of drinking 2 cups of water, metabolism rates were boosted in both men and women by as much as 24 to 30%. That equals about 25 calories. Drink 8 cups of water a day and boost your metabolism by 100 calories per day.
Each pound of fat equals 3,500 calories so if you drink 8 glasses of water daily, that equals almost a pound a month lost. This may not sound like much but if you add water to a healthy weightloss plan, those extra pounds lost add up to a lot!
Water also has the benefit of cleansing the system of toxins lost during weightloss. Toxins are stored in fat cells and when you lose weight, these toxins are let loose in the body, making you feel tired and cranky. Water can not only boost your metabolism in this case but your mood as well!
Water is also inexpensive, especially if you get it from your own tap and not drink bottled water. If you're concerned about drinking the cleanest water possible, purchase a water filter for your faucet and stainless steel water bottles so you can help the environment too.
To get your water requirements, divide your weight in 2 and that's the number of ounces of water you need to be healthy and boost your metabolism. Start drinking first thing in the morning on an empty stomach for best results and carry water with you all day long.
Rev up your metabolism in the morning.
Do a quick 5 minutes of light exercise to wake up your metabolism in the morning like walking, jumping rope or doing jumping jacks.
Eat in the morning!
Speaking of eating - no starvation diets. If you consume less than 1,000 calories per day, your body assumes you are starving and your metabolism slows down.
Eat More Fiber
Whole grains such as brown rice, wheat germ, dark bread, whole-grain cereal, oatmeal and bran leave you feeling full because they take longer to digest than simple carbohydrates. In a study from The American Journal of Clinical Nutrition, researchers at Brigham and Women's Hospital and Harvard Medical School evaluated the dietary intake of more than 74,000 women for 12 years. Overall, women who regularly ate the most whole-grain foods — about 1.5 servings a day — gained less weight than women who ate the least.
Build Muscle
Build muscle- muscle burns more calories than fat so the more muscle you have, the more calories you burn. The bad news is, we lose muscle as we age - if we don't actively try and maintain it. Part of the reason metabolism slows with age is that people lose muscle mass as they age but this can be reversed by strength training. Try for 2-3 strength training workouts per week. Either take a class at the local Y or buy some bands and small weights and work out to music at home.
Add Protein to Your Diet
Resting metabolism increases two to three times more after eating a quality, lean protein rather than consuming simple carbohydrates, like a donut or sugary cereal.
Eat Yogurt or Low-Fat Cottage Cheese
In a recent study from the International Journal of Obesity, women who ate three daily servings of lowfat yogurt lost 60 percent more fat than women who didn't. Foods rich in calcium, like milk, yogurt, low fat cottage cheese or hard cheese, reduce fat-producing enzymes and increase enzymes that break down fat.
Take a Walk After Eating
Your metabolism picks up by 10 percent after eating, and just a few minutes of activity, like walking, could double that boost for up to three hours. Head out for a 10 minute walk withing 15 to 30 minutes of eating a snack or meal. Other light activity will work as well, climbing stairs or doing your strength training exercises for the day.
Drink Metabolism-Boosting Green Tea
Green Tea has it all. It's high in immune boosting antioxidants to keep you health and it also increases metabolism. Plus, if you are replacing sugary drinks like soda with green tea, you save hundreds of calories and grams of sugar. If you don't care for green tea, look for flavored brands or put a couple drops of stevia in your tea. Stevia is a natural sweetener, made from plants, which zero calories.
Add These Vitamins to Your Diet- B vitamins help boost energy, especially vitamin B-12. Take a good B complex vitamin daily.
- Co-enzyme Q10, also known as CoQ10, which supplies energy to muscles
Energy Exercises such as yoga, tai chi and Reiki help move energy along the pathways of the body and keep energy channels open.
Get Enough Sleep
Studies show that people who get 7-8 hours of sleep a night keep their weight steady or lose weight, while those who are sleep deprived actually gain weight. Besides, if you are fatigued, you are more likely to reach for empty calorie carbs to boost energy-like a donut!
Can't Sleep? Find some natural sleep tips here