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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 January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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