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20 Tips To Speed Up Your Metabolism And Burn Unwanted Fat

20 Tips To Speed Up Your Metabolism And Burn Unwanted Fat

As we get older, become settled with jobs and families, we find that somehow our metabolism slows down. No worries! Here, we’ve gathered suggestions from many disciplines to get your metabolism revved back up so you can burn more unwanted fat!

1. Sleep.

Everywhere you turn, authors write about how important it is to get a good night’s sleep. One of the best reasons is that sleep helps your metabolism reset and prepare for the next day’s work. Your body still burns calories while sleeping, so give your system a chance to reset by sleeping for seven to eight hours a night.

2. Keep a regular schedule.

Along with sleep, it’s very important to keep a regular schedule, even on weekends. It can be tempting to “save up” and sleep in or stay out late, but such changes tell your body to store fat because eating becomes sporadic as well. Eating meals at the same time, getting up at the same time – these things keep you from bingeing and can save about 300 calories a day.

3. Try new things.

We’re talking now about trying new activities, new walks, runs, or types of exercise that differ from your regular routine. If you run on the treadmill for exactly 30 minutes every day, your body actually adjusts to use the least amount of calories needed. So, go to a boot camp. Get some yoga gear and do a downward-facing dog. Take a cross-fit class — just do something different. Your metabolism will jolt into a higher gear — guaranteed.

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4. Maintain steady blood-sugar levels.

Dieting to some people means eating as little as possible as rarely as possible. Keeping your metabolism in a higher gear is easier when you eat a little bit many times through the day – i.e. grazing. Not candy bars, mind you, but eat a serving of grapes, then perhaps some cheese, adding up to multiple small meals throughout the day.

5. Cut the trans fats.

The worst fats are trans fats, usually used in cooking as lard or solid fats. Doughnuts, pastries, cakes — those sinful treats are bad not only in calorie count, but in how the fats like to linger in your body. You know that giving up that daily piece of sugar can save you 200 calories a day, and you can cut that sugar addiction.

6. Drink up.

Water should be your go-to beverage throughout the day. Any level of dehydration affects your body’s efficiency, which means fewer calories burned.

7. Get Outside!

Doctors have found that people who spend more time outside weigh less and are healthier overall. Give credit to the vitamin D you absorb, as well as the opportunity to be more active, and being outside for one hour a day increases your metabolism as well as your own sense of wellbeing.

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8. Have coffee, in moderation.

Is there anything worse than being told you have to give up coffee? Well, more researchers suggest that up to two cups of black coffee in the morning can help you burn more calories, increase your energy, and stimulate your ability to focus. Too much, of course, can leave you too jittery to focus, so drink in moderation.

9. Eat more fish.

Seafood, such as salmon, halibut, and tuna, has greater levels of Omega-3 fatty acids. These acids are not fat, but to the contrary, help your body to function better. You can think of them as the oils that help run processes more smoothly. Omega-3 acids can improve depression and decrease inflammation from arthritis. In short, these acids serve as a foundation for many other factors affecting your metabolism.

10. Laugh.

Doctors have found that your body responds to laughter in ways similar to that of exercise. More blood flows through your system, your blood pressure goes up, and your pulse rate increases. While doctors stop short of calling it a workout, they do know that more laughter stimulates your metabolism. So, go ahead and laugh all you want at whatever brings a chuckle.

11. Snap stress.

You may have heard about cortisol, that hormone that can help us manage that fight-or-flight stress response. But, consistent stress means that cortisol stays in your system, keeping weight on as your evolutionary response to stress. Cavemen needed to store as much weight as possible, but you don’t! We know that decreasing stress isn’t always easy, but tactics such as meditation, yoga, or being with friends makes you feel better. Feel less stress and you can lose weight more easily.

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12. Don’t sit still.

Most office jobs don’t have us walking for eight hours a day, and we suffer the same challenge. Doctors today are now aware of how long periods of sitting truly slow our metabolism down. Some have even compared it to sleeping. New standards call for getting up for five to ten minutes every hour, even simply standing reignites metabolic rates.

13. Try an energy drink?

We always encourage moderation, and energy drinks are no exception. Some research indicates that energy drinks can be useful for improving exercise endurance or for brief periods where focus is needed. So, if you need to get in a longer workout at the end of a long day, an energy drink can keep you on track. In this case, always read the ingredients and use only when needed.

14. Have tea for two.

Maybe you haven’t tried green tea, but you might want to give it a taste. Green tea, two to three glasses a day, has been shown to increase metabolism and help people lose more weight than those who do not drink green tea. It can be hot or iced, so the next time you want something other than water, brew some tea!

15. Go natural.

There are many reasons to eat as organically as you can, but did you know that some research suggests that increased chemical consumption affects your metabolism? Do your best to avoid chemically laden food and choose organic options as often as possible. This is especially true for some common fruits typically high in pesticides, such as grapes and apples.

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16. Spice it up.

Research has consistently shown that eating spicy food burns more calories. Your body has to use more of its own energy to regulate the level of heat during digestion. We don’t mean that you have to eat it so spicy that you don’t like it, but we do suggest adding a little bit of kick, using some red pepper, jalapeno, or other spices in ways that appeal to you.

17. Eat protein.

It takes more of your own energy (calories) to burn up protein-rich foods. While the usual thought is meat, don’t forget that tofu, beans, and nuts are among the rich variety of foods that give your body a protein punch. In addition, eating protein is shown to give you that full feeling longer, helping keep you energized through that workout or long afternoon meeting. So, go ahead and trade those crackers for mixed nuts!

18. Try interval training.

We know you already exercise. Next time, try adding intervals to your workout. Add regular high intensity periods of activity for 30-90 seconds, regardless of what other exercise you’re doing. If you jog, go on a full-out run for 60 seconds every two to five minutes. This will take some work, so give yourself time to work up to more intense intervals. This is one way to really get rid of fat and increase your metabolism for the rest of your day.

19. Have more sex.

So you wondered when we’d get to the good stuff, right? Well, sex is an activity that is good for your body and your brain. A good time lasting, about 30 minutes, burns 200-300 calories, generates endorphins, and raises your metabolic rate just like a brisk walk. We tend to think it’s better than a treadmill.

20. Begin weight training.

Let’s make this simple. Working out with weights for three months means your body will burn 25-33% more calories every day – period. More muscle equals more internal calorie burn. Add this to the health benefits, the physical appearance benefits, and the relaxation benefits, and we think adding weight training to your workout will be your favorite metabolism booster.

Featured photo credit: Running/Giuseppe Milo via flic.kr

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Bethany Cleg

Photographer, Entrepreneur

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

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Featured photo credit: Joshua Earle via unsplash.com

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