Studies have shown that drinking 17 ounces 0.
This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature 21 , Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less 25 , 26 , High-intensity interval training HIIT involves quick and very intense bursts of activity.
It can help you burn more fat by increasing your metabolic rate, even after your workout has finished 28 , 29 , 30 , This effect is believed to be greater for HIIT than for other types of exercise. What's more, HIIT has also been shown to help you burn fat 32 , 33 , One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.
Muscle is more metabolically active than fat, and building muscle can help increase your metabolism 36 , 37 , 38 , This means you will burn more calories each day, even at rest Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss 41 , 42 , 43 , In one study, 48 overweight women were placed on a diet of calories per day, along with either no exercise, aerobic exercise or resistance training After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength.
10 Easy Ways to Boost Your Metabolism (Backed by Science)
The others lost weight, but also lost muscle mass and experienced a decrease in metabolism Sitting too much is bad for your health Some health commentators have even dubbed it "the new smoking. In fact, compared to sitting, an afternoon of standing up at work can burn an extra calories If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down.
You can also invest in a standing desk 49 , 50 , 51 , As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance 57 , 58 , It's thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism. However, some studies find that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people 60 , Peppers contain capsaicin, a substance that can boost your metabolism 62 , 63 , However, many people can't tolerate these spices at the doses required to have a significant effect One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal.
Alone, the effects of adding spices to your food may be quite small. However, it may lead to a slight advantage when combined with other metabolism-boosting strategies Lack of sleep is linked to a major increase in the risk of obesity 68 , This may partly be caused by the negative effects of sleep deprivation on metabolism Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes 70 , 71 , 72 , It's also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin 74 , 75 , This could explain why many people who are sleep-deprived feel hungry and struggle to lose weight.
Like green tea, it also promotes fat burning 77 , 78 , However, this seems to affect lean people more. Coffee's effects on metabolism and fat burning may also contribute to successful weight loss and maintenance 77 , Unlike other saturated fats, coconut oil is relatively high in medium-chain fats.
Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter 82 , 83 , 84 , 85 , This way, you can exercise for less time than it takes to plod along at the same pace and still get great results.
The Best Ways to Boost Your Metabolism
Here's how to do it: Exercise for 5 minutes at 3. Increase your speed to 4 mph for 60 seconds. Then go back down to 3. Repeat the entire sequence 5 times, twice a week. To get a more challenging workout, increase the incline or your pace. Get your omega-3's Why does eating lots of fish rich in omega-3 fatty acids salmon, herring, and tuna help amp up metabolism?
Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned. A study in Obesity Research found rats that ingested large doses of fish oil while exercising lost weight.
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Take omega-3 fatty acid supplements; Hyman recommends 1, to 2, milligrams per day. Hate the fishy after-burp? Try flaxseed oil, walnuts, or eggs fortified with omega-3s. Or check out supplements by brands such as Nordic Naturals that have no fishy taste. Make some muscle Not only does muscle weigh more than fat, but it uses more energy, too.
11 Ways to Boost Your Metabolism - Health
Turn to green tea Green tea has long been heralded for its antioxidant polyphenols. But new evidence shows the active ingredient, catechin , may crank up metabolism.
Researchers conducted a series of studies in dieters and found that those who went green lost more weight than those who didn't, suggesting that catechins may improve fat oxidation and thermogenesis, your body's production of energy, or heat, from digestion. But how much do you have to drink?
According to one study, if you drink five eight-ounce cups of green tea a day, you can increase your energy expenditure by 90 calories a day. Sounds like a lot of tea, but it's not hard to do if you also drink it iced. Spiced Green Tea Smoothie. Don't slash those calories It's one of the most frustrating realities of dieting—if you cut out too many calories, your metabolism thinks times are lean and puts the breaks on fat-burning to conserve energy, Hunter explains.
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Enjoy the afterburn Exercise is a gift to yourself that keeps on giving. In a phenomenon known as excess postexercise oxygen consumption EPOC , your body can take hours to recover from a robust workout one intense enough that you can't hold a conversation and return to its previous resting metabolic rate. Your body is actually burning more calories than it normally would—even after you've finished exercising.
The better shape you're in, the less benefit you'll get, because your fit body replenishes its energy stores efficiently. You can improve your burn by increasing how often or how hard you work out think intervals , suggests Walt Thompson, PhD, professor of kinesiology and health and nutrition at Georgia State University.
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