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8 Habits That Boost Your Metabolism And Get Your Body In Good Shape

8 Habits That Boost Your Metabolism And Get Your Body In Good Shape

When encountered with unwanted weight gain many people tend to blame it on their slow metabolism and they are right to some extent since metabolism is responsible for all chemical processes in our body that provide our cells and organism with energy and nutrients. The problem usually occurs when we take more calories than we burn, causing our metabolism to slow down which results in weight gain.

When it comes to speeding up our metabolism, we are well aware that it is something we should all strive for, yet so many of us try to take the easy way by going on strict diets and consuming aggressive and unapproved dietary supplements. It seems that we have completely forgotten one simple truth – our bodies came from nature, and, as such, they follow a certain natural course.

Therefore, it usually turns counter effective when we try to force natural processes by artificial means. Instead, we should slightly alter our daily habits by going back to basics if we want to boost our metabolism and at the same time, get our body in a good shape.

1. Ease up

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    It is a widely known fact that stress is a number one cause to a large number of diseases, yet for a long time, the popular false belief was that stress actually helps to speed up the metabolism. According to the study conducted by the researches at the Ohio State University, stress is in direct correlation to weight gain and the decline in metabolism speed.

    In order to unblock the natural flow of energy through your body, you should make it a daily habit to find a quiet place and relax for at least fifteen minutes by doing deep breathing exercises, yoga, or meditation. This way, your body will get its daily stress relief and enough oxygen to keep your metabolism healthy and running.

    2. Don’t wait till you are thirsty

      Without enough water intake, our metabolism gets “depressed” as the research by the University of Utah shows. Water requirement depends on your age, level of activity, weight, etc., yet an optimal amount of water intake for an adult (aside from water which you get from food and other drinks) would be eight glasses of water per day. Additionally, it is highly advised to drink one glass of water before a meal, instead of after since water consumption before the meal helps enhance your metabolism speed.

      3. Eat often

      Food is not your enemy that turns into your body fat right after you eat. When done properly, eating can actually boost your metabolism and help get you in the shape of your life. To do so remember to eat smaller/lesser meals more frequently. Ideally, you should have five small meals every three hours. Also, try to eat at the same time every day, and avoid late dinners.

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        4. Get a goodnight sleep

          Irregular sleeping habits can harm your metabolism causing stress and craving for sugar and bad carbs. Quality sleep requires sleeping in a well aired room without artificial light for at least eight hours. To keep your metabolism from slowing down you should try to go to bed at the same time and wake up early each day.

          5. Raw it up

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            Raw vegetables are rich with fibers that prolong the digestion process and decrease appetite. When combined with low calorie value, raw vegetables provide a great solution to metabolism enhancement and weight loss. Unprocessed vegetables should be included in your every-day meal plan.

            6. Switch to green tea

            This alternative to coffee rich in antioxidants helps your body burn fat much faster turning it into energy unlike the short-lived stimulus you get from coffee. Drink at least two cups of green tea per day to keep your metabolism and weight in check. Avoid drinking it on an empty stomach and before sleep.

              7. Increase your iron levels

              Iron helps to transform blood sugar into energy that fuels the muscles in the human body. Including foods rich in iron such as fish, red meat and beans into your daily eating regiment, can help boost your metabolism during physical activity.

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                8. Stay active no matter what

                Stop making excuses for not working out regularly and use your busy schedule to your advantage. Physical activity is known to help speed up our metabolism as it burns calories and builds the muscles, yet not everyone can fit a regular exercise routine into their daily agenda. Luckily, there are a few simple habits you can alter or add it to your normal, day-to-day life to not miss out on another chance to get fitter and healthier. Use any chance you have to increase your activity level by

                • taking the stairs instead the elevator at every chance you get
                • getting off the bus one stop earlier and walking
                • standing in a public transport
                • stretching at the office

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                  Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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                  Last Updated on January 5, 2021

                  15 Fitness Goals That Will Help You Live a Healthier Life This Year

                  15 Fitness Goals That Will Help You Live a Healthier Life This Year

                  Starting a journey with fitness goals is never easy, and you must remember this is not a crash diet; it is a lifestyle. Don’t panic and think you have to do it all at once, as this will most likely overwhelm you. You may also find yourself giving up because crash diets are not sustainable.

                  The best approach is to make simple changes to your daily habits, and over time, you will notice all your bad habits have turned into good ones.

                  Accordingly to a study by Phillippa Lally, a health psychology researcher at University College London, on average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact.[1] And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances.

                  Here are 15 fitness goals to help you on your journey:

                  1. Drink More Water

                  W.H. Auden said it best when he said,

                  “Thousands have lived without love, not one without water.”

                  With any diet, the most important thing to remember is to stay hydrated. Drinking water will support your body with digestion, transporting nutrients to your bones and muscles, and even improving cognitive function.

                  Ideally, you want to drink about half your body weight in ounces per day, i.e. if you weight 150 pounds, you should drink 75 ounces of water a day.

                  2. Add Some Lemon and Apple Cider Vinegar to Your Water

                  It is recommended we sleep for about 8 hours a day, but this means we spend about 8 hours per day dehydrated. Therefore, hydrating your body first thing in the morning is absolutely necessary.

                  The best way to achieve hydration is by starting your day with a glass or even two of water. For that extra boost, add lemon juice and ½ teaspoons of apple cider vinegar. The lemon and apple cider vinegar will help your body with detoxifying, cleansing, and digestion.

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                  3. Stop Drinking Your Calories

                  Yes, keeping hydrated is important, but try to avoid high-calorie drinks, such as soft drinks, specialty coffee, and juices as they are full of fast-acting sugar.

                  Really push yourself to stop drinking such drinks, and before you know it, you will notice the benefits.

                  4. Start Stretching More Often

                  The benefits are vast and the repercussions of failing to stretch can be dramatic.

                  Do yourself a favor and always stretch before and after a workout. This will promote a healthy cool down, improve flexibility, and reduce next day aches. Failure to stretch can lead to injures and muscle damage.

                  Here’re some simple stretching exercises to get you started: 15 Static Stretching Exercises to Totally Enhance Your Workout Routine

                  5. Add in Some High-Intensity Interval Training (HIIT)

                  You may have heard about HIIT training because it is the big thing right now, and believe me when I say that it works and should absolutely be included in your fitness goals.

                  The benefits include lower body fat, increased stamina, leaner muscles, and fantastic hormonal benefits.

                  HIIT is where you perform an intense exercise for a very short time frame (about 30 seconds), followed by a slower exercise for about 90 seconds.

                  Performing a HIIT routine for 1-3 times a week will lead to great results.

                  6. Focus on Your Breathing When You Work Out

                  For the most part, breathing is second nature, but when exercising, you may find yourself holding your breath, and this can have negative consequences.

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                  It is important to consciously take deep breaths in through your nose and out through your mouth, as this will fill your lungs with oxygen and give you the necessary energy to continue your workout.

                  7. Build More Lean Muscle

                  We all want to have lean muscles. Not only does it look good, but it also has great health benefits, including:

                  • Improved posture
                  • Reduced body fat
                  • Improved metabolism
                  • Strong bones
                  • Protects and improves joint health
                  • Improved stamina

                  You can build lean muscle by lifting weights or through other specific exercises. Learn more about building muscle in this guide: How Long Does it Take to Build Muscle and Increase Fat Loss?

                  8. Decrease Body Fat

                  This may seem like an obvious one, but it is one of the most important steps to a healthier you. Reducing your body fat has a lot of benefits such as:

                  • Improved joints and tendons
                  • Lowered risk of diabetes
                  • Reduced risk of heart disease
                  • Reduced inflammation
                  • Better performance and endurance
                  • Improved appearance and confidence
                  • Better hormonal profiles in your body

                  Remember, it is not a race to see how quickly you can decrease your body fat. Healthy weight loss is around 1-2 pounds a week for your fitness goals.[2]

                  Crash dieting or pushing yourself too much in the gym can lead to you achieving an unrealistic target, and you may find yourself gaining all the weight you have lost.

                  Think of it as a lifestyle, and take it slow and steady.

                  9. Eat More Greens

                  What you eat is the most important factor in a healthier living plan. It is important to ensure you are getting as many nutrients and vitamins from the food you are eating as possible.

                  Focus on dark, leafy greens, as they will provide you with a wide array of vitamins, minerals, nutrients and antioxidants—all of which you body needs!

                  Don’t forget to avoid processed and manufactured food. They are usually high in fat and have minimal vitamins.

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                  10. Start Eliminating Sugar

                  Another top goal you can start immediately is reducing the amount of sugar you consume. It also won’t cost you anything, and will save you money and improve your health in the long run.

                  There’s no surprise we eat too much sugar, and this should be one of your top fitness goals moving forward. Cutting out liquid calories is a great way to start. If you’re looking for something sweet, turn to fruits or even dark chocolate.

                  Be careful to eliminate sugar from your diet slowly. Cutting it out all at once can cause symptoms of sugar withdrawal, which can drive you back to sugary snacks[3].

                  Common symptoms of sugar withdrawal

                    11. Allow Yourself to Rest and Recover

                    The workout is where you go to break down muscle tissue, and it builds back through proper nutrition, rest, and recovery[4]. It might be tempting to go to the gym for two hours every day as hard as you can to achieve your goals, but that’s not the most effective approach.

                    If you don’t allow for proper rest and recovery, it can set you back a few steps. Your body is more prone to injury and even illness as you can weaken your immune system from all the progressive intensity the body is facing.

                    12. Get More Sleep

                    When you are deprived of sleep, you make it next to impossible to achieve your health and fitness goals. Lack of sleep can increase stress hormones in your body, and over time these can lead to inflammation and chronic diseases.[5]

                    Make sleep a priority to let your body heal and rejuvenate. A good approach is 7 to 8 hours. Also, allow yourself some wind-down time and a pre-bed routine to help get more consistent sleep every night.

                    13. Focus on the Habit, Not the Result

                    It’s easy to get caught up in trying to achieve a certain look or shed time off of your mile, but the more important focus is on the habit that will bring you closer to those fitness goals.

                    Don’t look at the scale, the tape measurer, or the body fat percentage. Focus on the habits that will lead to those achievements.

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                    Don’t compare yourself to where others are; you’re right where you need to be.

                    14. Take Your Fitness Outside

                    This may be hard depending on the weather you experience, but the more you can be outside exposed to fresh air and sunlight, the better.

                    Being stuck in the gym doing cardio while staring at a wall won’t do much for your mental stimulation.

                    Try to challenge your body more by getting outside. Hiking is great and also just running and walking. Give yourself more access to nature and a constantly changing environment. It also beats breathing in that recycled gym air.

                    15. Do at Least One Pull Up

                    This is a great last goal to focus on because it’s a great test of strength and to see how you are progressing with your fitness.

                    If you haven’t been able to do one, you know what a challenge it can be. Having the goal of doing at least one pull up will not only show you how far you’ve progressed, but it is a great way to become dedicated and motivated.

                    The Bottom Line

                    These fitness goals will become more attainable through the year if you’re consistent with your fitness. Set yourself a concrete timeline for when you want to accomplish some or all of these in order to create realistic goals in the short term. In fact, start making one of these goals happen this month!

                    More on Setting Fitness Goals

                    Featured photo credit: Ivan Torres via unsplash.com

                    Reference

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