Metabolism is the process by which your body converts food into energy. Everyone thinks that the best way to boost metabolism is to do tons of cardio training and by amp-ing up your workout. While it is an effective way to increase your metabolism, it is not the only way. Check out these 7 tips to boost your metabolism without increasing your workout.
1. Drink more water
Research shows that just by increasing the amount of water in our daily diet, it can actually increase our metabolism. So, even just by adding more than 2 cups of water to our daily consumption, we can increase metabolism up to 30%. This is because drinking water can actually increase the sympathetic nerve traffic and therefore increase metabolism.
2. Get your omega 3’s
What are omega-3’s? Technically speaking they are polyunsaturated fatty acids that help balance blood sugar and reduce inflammation, helping to regulate metabolism. So what foods are rich in omega-3s? You can try eating Salmon, Herring, Oysters, Sardines and Anchovies. And if you’re a vegetarian, avocado, flax seeds and chia seeds also have a high amount of omega-3 content.
3. Turn to Green Tea
Green tea has an active ingredient called ‘catechin’ which research shows that this may improve fat oxidation and thermogenesis (your body’s production of energy or heat from digestion). Therefore, roughly around 5 eight oz. cups of green tea is recommended to increase your energy expenditure. It may sound like a lot of tea, but spread it throughout a day and it should be easy peasy.
4. Eat a good breakfast
Many of us are not ‘morning people’ or maybe we are one of those who don’t like to eat a meal first thing in the morning and usually wait until midday to eat something. But according to a study that tracks 5000 people, 78% of them(who have lost weight and keep the weight off) all eat a morning breakfast everyday. Therefore, try to eat something healthy, like a nutrient-rich oatmeal with fruits or a spinach and cheese omelette, right after you get up in the morning. They always say that breakfast is the most important meal of the day. Not just to start your day with energy but also to keep your metabolism in good working condition.
5. Stay away from Trans-fat
We all know that trans-fat is bad for you. It’s highly contained in our favorite snack foods like crackers, microwaved popcorn, donuts, cakes, pies, cookies, frozen pizza and even in margarine. It’s no secret that trans-fat slows down your ability to burn fat. What it does exactly is that it binds to fat cells, slows down metabolism and causes weight gain. So to make it simple, your metabolism will be much better off by just avoiding these fatty foods.
6. Eat more Fiber
High-fiber foods provide fewer calories for the same volume as higher-calorie items. Both soluble fiber (which dissolves in water) and insoluble fiber (which does not dissolve in water) enhance the efficiency with which your body processes food. Incorporate both and you are in store for a great deal of health benefits. Some examples of soluble fiber are oats, apples, citrus fruits, peas and beans. While insoluble fiber can be cauliflower, potatoes, nuts, wheat bran and whole-wheat flour. The recommended daily intake is about 38 grams for men and 25 grams for women. But just like everything in life, take this into moderation because too much fiber too fast can result in abdominal bloating and intestinal gas.
7. Release Daily Stress
When we are under stress, our body begins to produce ‘stress hormones’ such as cortisol and adrenaline. These chemicals start the ‘fight or flight’ system and ultimately suppress other bodily processes such as digestion and glucose absorption. Meaning that the process of how our body converts food to energy is also suppressed. Therefore, reducing stress is also essential in keeping our metabolism high. Try meditating by observing and focusing on your breath. Focus on each inhalation and exhalation. Try to really be present and in the moment. This can significantly reduce stress and even increase your metabolism.
Well there you have it! 7 simple ways to boost your metabolism without boosting your work out. Slowly start to incorporate the tips that you resonate with, into your day-to-day life and see just how some simple self-care tips can better your health. <3