Some people are naturally active, restless and use more energy than others. They eat a lot and need not work out so much and still end up maintain or losing weight. These are the people with a naturally high metabolic rate. But there is no need to worry. Even though having a high metabolic rate is mostly genetic, you can trick your body into burning more calories. Here are 7 tips that will kick start your metabolism and increase the number of calories you burn daily:
- Exercise for Longer
A well-known fact, the more you exercise, the more calories you burn. Bump up your workout and try to increase the time spent doing cardio. The effects of this are two-fold. More calories are burnt during the workout, plus the calorie burn continues even after your workout. This means that your resting metabolic rate is raised and you continue to burn calories, even if you are only standing. According to obesity expert George Bray, with an increase in the time spent exercising, the elevation in resting metabolic rate is prolonged.
- Strength Training
But increasing the exercise time for cardio and the like doesn’t mean that strength training should be ignored. Don’t shy away from machines, as they will help build leaner muscles. Lean muscles burn more calories, thus increasing the metabolic rate.
- Don’t Skip Meals
Skipping meals is the number one reason for a slow metabolic rate. Most people prefer a breakfast on the go, lunch at work and a heavy dinner when they get home. However, having a proper breakfast in the morning is the best way to wake up, prepare your body for the day ahead and kick start your metabolism. Believe it or not, eating also burns calories, so snack on fruit and salads throughout the day, instead of limiting to lunch or dinner.
- Increase Protein Intake
Protein builds muscle and muscle burns calories. “Including a lean protein source such as low-fat cheese, beans, chicken, fish, or peanut butter on every plate is a great way to rev your metabolism and keep you feeling energized and fueled all day long,” says Amanda Carlson-Phillips, vice president of nutrition and research for Core Performance.
- Stay Hydrated
According to a study published in the Journal of Clinical Endocrinology and Metabolism, it was found that drinking about 2 glasses of water boosts metabolic rate by 30% in healthy men and women.
While drinking cold water will definitely boost your metabolism, it is also recommended that you drink a glass of lukewarm water with fresh lemon juice every morning, to get your digestive system going. “The digestive enzymes in the lemon will get your metabolism and digestive system moving so you are easily digesting anything you eat later that day,” says Cheryl Wheeler Duncan, a detoxification expert and certified nutritionist.
- Walk Around At Work
One of the biggest reasons for many health problems is having a sedentary lifestyle. Rarely getting up from the work desk will leave you dull and tired, not to mention slow down your metabolism. Ideally, you should get up from the desk and walk around the office every 45 minutes.
- Work Out At Night
While we sleep, our metabolic rate naturally drops by 15%, meaning that we do not burn as many calories as compared to when awake. By working out at night, after dinner, it is possible to bring the drop in your metabolic rate down to a mere 5%. So take a walk after dinner or if you prefer, a 20 minute medium cardio routine to help your body burn calories while you sleep