Lack of stamina, cravings for carbs and unhealthy foods, and stubborn fat that refuses to go away are signs that your metabolism isn’t working as fast as it should. Your metabolic rate is how fast your body burns the calories you feed it. A slow metabolic rate comes with negative side effects such as fatigue, mood swings, food cravings, and trouble with weight loss. The good news is that there are several things you can do to increase your metabolism. Take a look at some of the ways to increase your metabolism and some of the things to avoid.
Don’t skip breakfast.
A good diet is fundamental to a healthy weight. Skipping breakfast is one of the worst things you can do for your metabolism. The best way to kick-start your metabolism and maintain energy throughout the day is to eat breakfast. Specifically, you should reach for a Greek yogurt first thing in the morning. It’s full of protein and helpful probiotics that aid your digestive health. If yogurt isn’t for you, consider taking a dietary supplement to get your daily probiotic boost.
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Get your regular exercise with the right clothing.
A great way to kick your metabolic rate into gear is to do strength training exercises to build muscle. Building muscle helps burn calories whether you are sedentary or moving, and the greater your muscle mass, the stronger the metabolic boost you’ll enjoy. Cardio can also be beneficial and research has shown that 45 minutes of rigorous cardio increases your metabolic rate for up to 14 hours post-workout.
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Get high-quality sleep.
Lack of quality sleep disrupts the hormone balances in your body, resulting in a slower metabolism and an increased risk for weight gain. Sleep deprivation causes the body to produce an excess of the stress hormone cortisol and a reduced amount of testosterone. The best way to get the most metabolic-boosting benefits from sleep is to get a least eight hours of quality shut-eye each night. High-quality sleep means spending as much time in rapid eye movement (REM) sleep as possible to rejuvenate your brain and restore the body.
Skip coffee during the day.
Drinking caffeine in the morning is a great way to get your metabolism going. Consuming 100 milligrams of caffeine can boost your metabolic rate from 3 to 11 percent. Green tea is an excellent alternative if you aren’t a coffee person. It contains both caffeine and antioxidant catechins that offer a metabolic boost. After your morning coffee, stick with water for the remainder of the day. Drinking two cups of water can increase your metabolic rate by 30 percent for up to 40 minutes.
Getting eight hours of sleep, eating breakfast, performing strength training and cardio, and drinking coffee first thing in the morning can all increase your metabolism.