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How to Get Motivated to Lose Half a Pound a Day (A Health Coach’s Hack)

How to Get Motivated to Lose Half a Pound a Day (A Health Coach’s Hack)

Last summer, I ran a 20-day experimental program where 513 Western women were given one simple, fun, and powerful Asian slimming tip to try each day. People who followed through the program lost a stunning amount of weight naturally. However, the most interesting part of it was one surprising fact we’ve found about motivation when it came to weight loss.

To show you that, I need to tell you about this Teassert Technique I included as a part of the program. The technique was aimed at muting sugar cravings instantly. If you’ve been trying to lose weight for a while, you’d know it’s one of the toughest challenges among thousands of millions of overweight and obese people in the US.

In this article, I will teach you a four-part system to get motivated to lose weight (while continually losing weight) without trying.

How the Teassert Technique helps you to get motivated to lose weight

How much motivation does it require a someone who has sugar addiction to refrain herself from sugar every hour, every day, and every year? The conventional wisdom is “a lot.

Now don’t be shocked. The foolproof Teassert Technique has led everyone to an amazing shortcut, and here’s how it worked:

Whenever you have that donut, put a warm green tea on the side. For every bite of the donut, have 3 sips of the tea.

    The result? You’ll stop wanting donut instantly.

    In fact, the “teassert” (tea + dessert) is a millennia-old East Asian tradition that’s not uncommon to see in almost every household in China, Korea, and Japan. The rationale is to use the bitter tastants in green tea to counteract your body’s sugar response as the modern science has found out.

    Without surprises, this technique worked out magically among my participants, and I kept getting exciting emails from people saying things like ”my 11-year sugar craving is gone overnight!”

    Afterward, I sent an email to all my the Teassert users who have struggled over sugar craving for at least 5 years and asked them: “was Teassert easy?”

    The answer was unanimous “yes!”

    “Do you think you can do it effortlessly every day?”

    “HELL YEAH!”

    Apparently, those who no longer binged sugar managed to dramatically slash their calorie intake. Furthermore, the inflammation and toxins in their body were drastically decreased, making it 10X easier for them to feel satiated at meals and increase energy burn.

    And the most important thing? It all happened automatically because instead of fighting against the craving, it was muted even before it was felt.

    Almost overnight, these people’s reality has changed.

    And that’s how motivation — even though traditionally perceived as the king in weight loss — was made completely irrelevant.

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    Part 1. Do this, or get stuck.

    To avoid being stuck when losing weight, you need to quit the “willpower game.” To explain this philosophy, let me give you an example:

    In martial arts, the savviest victors conquer by – not exhausting his physical power by overly exerting force – but leveraging the enemy’s physical potential, torque, and his natural tendency to lead him into falling.

    That way, the victor can reserve his physical power and energy while keeping himself calm, grounded, and laser-focused — leaving his rival self-weakening in dire panic, desperation, and exhaustion.

    In fact, that’s essentially what we manage to manifest in Teassert. By using the bitter taste in the particular types of tea to turn off the body’s want of sweets, the physical and psychological barriers are automatically cleared.

    No more being stressed, depressed, or guilty whenever you see that chocolate bar. And because it’s so easy, the person using Teassert no longer had that motivation crisis when facing dessert.

    In the end, she quit the willpower game — the game where she was constantly dieting, counting calories, restricting carbs, using disciplines to judge herself, depriving herself, and never enjoyed a single family meal for years.

    Quitting the willpower game

    That’s what I want to teach you to do too. You can find many good ideas on how to turn the “willpower game” into something simple and pleasurable. Teassert would be a great start if you struggle with the sugar craving.

    Besides that, there are many good ideas to use to overcome different struggles. The key is to use the natural physical tendency — instead of disciplines — to channel your behaviors.

    For instance:

    • Using a bit of minced ginger in your meals so that you’ll naturally want to eat less because ginger helps you curb your appetite instantly.
    • Drinking a cup of water after every meal to not only boost satiety but also hydrate your body to flush out the toxins — making your digestive tract healthier and clearing inflammation.
    • Learning to make some light stir-fry and steamed dishes so that you can enjoy nutrition while eating fewer calories without counting.

    These moves seem to be trivial, but they are a part of a typical healthy person’s life and thinking. And when connected together throughout time, you get the synergy that helps you melt away fat while feeling accomplished and relaxed.

    To the contrary, if you keep depriving yourself and fighting hunger, you’ve already lost even before you start because hunger is a natural force that is unbeatable.

    There will be nothing to save your motivation because no matter what you do, you cannot win.

    So do not play that “willpower game” to begin with. Instead, use the natural tendency of foods, body, and emotions to create an experience that fuels results, confidence, and motivation.

    Exactly like what Sun Tzu taught us 2000 years ago in his Arts of War, excellence resides in winning without entering a battle (不战而胜, 善之善者也). This long-standing battlefield wisdom works the same well when the biggest opponent you are trying to outwit is yourself.

    Part 2. The hidden conviction that makes weight loss 100x harder and kills motivation

    So I just walked you through the idea of how the toughest cravings can be instantly silenced by taking one simple action.

    I also told you to avoid the willpower game whenever possible.

    And if you are an observatory person, you might have sensed the connotation behind it: weight loss is not supposed to be a willpower game.

    “But weight loss is hard!”

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    There seems to be strong enough social proof for that statement considering how many people have been saying that during all these years of dieting.

    However, look around and ask yourself: how many times does this statement come from people who have successfully lost weight for real and kept it off for years while living like a normal person?”

    I bet none.

    Is it pure coincidence, or is there a causal relationship? Is not being successful in weight loss makes one think it’s hard? Or is thinking that it’s hard causing one to fail?

    Reset your powerful inner voice

    You may already know that your thinking shapes your reality, and thinking “it’s hard” can deter you and suck up your motivation from the outset.

    However, did you ever realize that in terms of demotivation, the real culprit is the “because” that comes right after the statement — the hidden conviction that’s unspoken yet overpowering.

    That’s especially true for one of my experiment participants Sara. For over a decade, Sara has told herself “I can’t lose weight because of my genes.” And you’d know she was just one of a whole group of “gene doubters” through a brief scan over the mainstream weight loss forums out there.

    By telling herself that it’s a genetic issue, Sara has developed a conviction and self-view that — even though being radically untrue — has dominated her for more than 10 years.

    She never had motivation because her “problem” was impossible to solve. She was depressed about this.

    Even though all she wanted was to lose 20 lbs, she ended up running 2000 extra miles on questioning her own being for 10 years.

    She not only made weight loss 100 times harder but also sabotaged her self-worth, self-pride, and believed in the “disability” that never existed — just because of that one-line conviction she created for herself.

    Not everybody doubts their gene as Sara did, but you know you are similarly affected by your own conviction whenever thoughts like the following ones pop up:

    • “Maybe my body is supposed to be overweight because I’ve dieted so hard to lose weight but never got off anywhere.”
      (My comment: 100% people who lost weight by depriving themselves gain their weight back. Dieting is the dead end. Your body isn’t. )
    • “I’ve been dieting for so long. It’ll be impossible for me to lose weight because my metabolism is screwed by dieting.”
      (Where did you learn that?)
    • “I can’t lose weight because all my family is overweight.”
      (What would you say to your kids if they have the same belief one day?)
    • “It’s hard because I can barely find time for that.”
      (Does it really require that much time?)
    • “It’s hard because I don’t think I deserve to be beautiful.”
      (Really? Who told you that, beautiful? )

    You see the words behind every “because” and how much they sound to be true. But most of the times they aren’t the truth, and they only exist because we tend to justify a thought with something that we can’t let go of. When there’s conviction, motivation dies.

    The key takeaway: do not fall for the convictions. But if you are guilty already, here’s your solution in the next section.

    “But hang on a second, Leslie! You haven’t yet told me why weight loss isn’t hard even if every dieter says it is!”

    Because conventional wisdom is always wrong. That’s why 100% dieters gain back what they lose through dieting. Are you, too, playing the “willpower game?”

    Part 3. How to relaunch motivation in one simple step

    So how did Sara break free from her long-standing belief that her genes were the unstoppable force that held her back, which enabled her to regain motivation and lose a size effortlessly in only 3 weeks?

    Through a proof.

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    When she managed to lose her first 5 lbs in two weeks just through the Teassert Technique, the conviction that her gene made it impossible to lose weight fast smashed into pieces all of a sudden.

    It only took her two weeks to overthrow the self-view that she has been living by for 10 years! The curse was gone and her motivation went sky high right at that instance.

    This is what I want to share with you in this section:

    To boost motivation, you need to level up your experience with quick wins! The key is to target the right wins because otherwise, you’ll feel even more frustrated weeks after weeks.

    So what will you target as a quick win?

    “Losing 5 lbs in 2 weeks as Sara did!” — You call it out enthusiastically.

    Sure, I don’t disagree with you on that because it’s possible. However, there’s one thing you need to realize: REAL weight loss is a byproduct of a set of good eating and living patterns, just like a good-looking transcript is a byproduct of intelligence and hard work.

    And by the way, Sara did not lose 5 lbs (and later, 23 lbs in total) because she made it her goal. Instead, she lost the weight through learning to intuitively distance herself away from added sugar — that’s a skill that will help you slash off the pounds continuously and it will last as long as you live!

    That’s why she lost 5 lbs, effortlessly. Are you going to diet your way to lose 5 pounds feeling deprived, or are you going to do this in a more safe, pleasurable, and meaningful way?

    Now, let me take myself as another example:

    When I lost my first 14 lbs during a vacation back at home in China — with no crazy dieting but just living a normal person’s life, that was pretty satisfying and healthy. It gave me massive confidence because I knew this could be easily carried out in the long run.

    I won’t need to worry about gaining the weight back because I didn’t deprive myself of weight loss to start with. That made it even more promising. Then, my pure focus/quick win became whether I was following the takeaways that I learned from that experience. As long as I was, I was happy.

    To sum it up: the motivation that Sara and I have gained was not because we lost 5 lbs or 14 lbs. We were motivated because we knew we were able to lose weight fast for real in the way we were doing it. No doubts.

    So what could be the right targeted quick wins for you?

    Setting the right targeted quick wins

    It needs to be something that makes you confident, thinking that “I’m capable of doing this.” It can’t be another dead end like those twenty-something diets you’ve already gone through.

    Everyone’s situation is different, but here let me throw some ideas for you to chew on:

    • How about learning control? If you’ve been dealing with sugar cravings for years, you must be ecstatic to find yourself easily putting down that brownie after the first bite without a second thought, right? Perhaps using Teassert as it’s a great technique that gives you the win and gratuity immediately.
    • How about building comfort? Instead of aiming at running 5K/day and exhausting yourself, wouldn’t it be more joyful to learn to make one quick, delicious, and healthy recipe that you relish?
    • How about targeting convenience? Instead of banning carbs knowing it’ll bring you back to square one too soon, wouldn’t it be more promising to start phasing out of soda intake by cutting 50% first?

    Ultimately, what you are doing is creating an experience of a series of wins vs. defeats.

    Take my words for granted: you will be guaranteed to see quick results on the scale when you start making these easy changes in a structured and consistent way.

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    Why? Because like all human beings, if you live healthily, you become healthy, and you lose weight. The difference is how to make the change process easy, smooth, and sustainable.

    Part 4. How to revive motivation when “things aren’t working!”

    I know how stressful it is in general to find things you’ve given a lot of hope in aren’t working. In weight loss, it’s even more discouraging because it always triggers a deep, resounding doubt:

    “What’s wrong with me?”

    Then you feel stuck and paralyzed, not knowing what to do next.

    I’d like to have the following conversation with people who pull their hair when finding things don’t work.

    • Me: Do you think there’s any chance you can be an exception of all human beings and defy the universal physics and biological rules, and not have a healthy body when you make your meals 50% vegetables in portion size, eat in balance, cut off the junk food, go minimal on added sugar, stop overeating, eat a lot less calories (without counting), clear your body’s inflammation, and improve your digestive system?
    • Her: No.
    • Me: Then what are you worried about?
    • Her: I don’t know. I guess I’m stressed out because I’m not losing 5 lbs a week as I used to be on Diet X. So I thought it wasn’t working.
    • Me: It means you are not rushing into another failure with firm and steady progress. And you don’t like that?

    Usually, that line ends the problem.

    Alternatively, the person may realize that she’s not doing things right to start with. She has been playing this “willpower game” which makes her mind and body rebel throughout the long-term deprivation.

    She has been on the road to self-sabotaging, which is a dead end. And her current results — compared to all her sacrifices — aren’t dramatic enough to keep her feel they are worthy. Therefore she’s demotivated.

    If that’s the case, this conversation will make her rethink her approach and refocus herself with a refreshed mind.

    Have a clear plan in your mind

    One of the most common scenarios where people lose motivation is when they feel stuck and don’t know what’s the next step to take. In this case, whichever direction the conversation goes, there’s always a plan and a solution — you either realize that you’ve been doing pretty good so that you’ll just keep going, or you see an immediate opportunity to fix things that don’t work for you.

    Having a plan is the recipe for thriving motivation. So whenever you are frustrated that “things aren’t working,” have this self-check dialogue with yourself and see where it leads you.

    Summing it up

    In this article, I’ve walked you through a four-part system to have endless motivation (while continuously losing weight) without trying.

    The individual parts of the system are deeply interconnected with each other. And they are the bones and give you the main direction for everything else that you might use to further boost your motivation.

    Notice besides showing you the four basic principles for thriving motivation, I did not touch on many of the quick motivation hacks you can find everywhere on the internet nowadays — for instance, finding an accountability partner, making a gratitude list, meditating every morning, and things alike.

    In fact, you need to be careful when using these tips. If you are making efforts towards the wrong direction — say, a self-sabotage diet, applying these tips are only going to accelerate failures and frustration and lead you to the bigger, deeper emotional turmoil.

    That’s why we need to focus on the very basics, creating a system where we are never going to be deprived of motivation to start with. The first step, if you still remember, is to avoid over-exhausting ourselves when unnecessary.

    Featured photo credit: Stocksnap via stocksnap.io

    More by this author

    Leslie Chen

    CEO @ RiceLean, uses Asian food wisdom to help ambitious women lose up to half a pound a day naturally without dieting, banning carbs or exercising.

    How to Get Motivated to Lose Half a Pound a Day (A Health Coach’s Hack)

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    Last Updated on November 15, 2019

    Expert Advice That Will Teach You How to Increase Your Metabolism

    Expert Advice That Will Teach You How to Increase Your Metabolism

    Wouldn’t you like to be able to eat twice as much as you do now without gaining weight? If so, I have good news for you because this is possible when you learn how to increase metabolism.

    How Much Do You Know About Metabolism?

    Before we get to the meat, let me say that metabolism is a term that describes all the chemical reactions in your body.[1] These chemical reactions keep your body alive and functioning, however, the word metabolism is often used interchangeably with the metabolic rate or the number of calories you burn.

    The metabolic rate is a rough estimate of how much energy your body needs to simply stay alive and perform all its biochemical reactions. These reactions require energy, aka burn calories.

    Imagine that your brain alone consumes nearly 20% of your TDEE (total daily energy expenditure at rest),[2] your digestion and the detoxifying system come second, repairing tissues third and so on.

    Staying alive is expensive for your body and its two main currencies are fats and sugars.

    When I am talking about improving your metabolic rate (metabolism), I mean improving the amount of energy, your body requires to (pretty much) lay down in bed and do nothing for 24 hours.

    Extra physical activity, extra thinking or fighting illness are things that require a lot of energy (burn a lot of calories) but they don’t really increase metabolism… actually they can decrease it.

    Can You Naturally Change the Speed of Your Basal Metabolism?

    The answer to this question is yes and you can also achieve an increase in metabolism and a drop in body fat by eating more.

    Shocked? Well, I was too.

    The way I came across this phenomenon is quite funny. Over my 10 years as a coach, I helped many busy professionals to naturally increase their metabolism by getting them leaner, fitter and stronger but, at the beginning of my career, I actually had no idea whether they were losing weight because of an increase in metabolism or because we created a calorie deficit with diet and exercise.

    When I was training my clients regularly, they would lose weight. Every time I would take a few weeks of vacation, I would come back to London and find out that most of them gained back a generous amount of weight despite the fact that they were following their diet and they swapped our weight training sessions with cardio.

    On the contrary, when they were going on vacation, they would do zero exercises and binge like there was no tomorrow but come back either lighter or weighing the same (but looking more muscular).

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    Observing this phenomenon happening over and over again, got me curious about the mechanics of our metabolism and the ways to hack it.

    Was it really possible that by relaxing and eating more food, someone could actually maintain his/her current weight or even be losing fat?

    Driven by the desire to answer this question, I spent a good amount of years researching and testing different food strategies until I finally cracked the code to an improved metabolism that allows you to eat like a king and look like a Greek God.

    Does Eating More Increase Metabolism?

    Before I explain why eating more increases your metabolism, let me dig into something that I see people doing much more often: “eating less and moving more.”

    It is quite common to see people embarking their yearly weight loss journey (usually after Christmas or Easter) by following very restrictive diets and bombarding their body with several hours of exercise per day.

    Despite the short-term effectiveness of this approach, in the long run, if the goal is to increase metabolism and lose a lot of fat over an extended period of time, this simply won’t work.

    As I have mentioned before, eating fewer calories and exercising more are energy-consuming activities for your body. In the first case, your body needs to use its own energy reserves to top up the missing energy it needs to fully function; and in the second, it takes your body extra energy to contract your muscles.

    In both cases, your TDEE (Total daily energy expenditure at rest) doesn’t vary much; therefore your metabolism stays unchanged.[3]

    A different scenario happens when you eat less and move more for an extended period of time (weeks or months). In that case, your metabolism will slow down because your body is receiving a “we have little access to food and we need to run away from threats” signal.

    Your metabolism is like your bank account.

    To understand this concept, let’s imagine that you have $4,000 coming into your bank account each and every month. The money you spend on housing, transport, food and leisure are calibrated according to this monthly income.

    Now, imagine that a rich uncle starts to send you $1,000 each day. What would you do? Probably, you would save that money for the first two or three days but, when you notice that $1,000 keep on coming every single day, you would likely start to spend more right?

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    What if, instead of a rich uncle sending you money, a poor uncle needed your financial help to pay for the treatments of his illness? You would probably try your best to adjust your spending according to your old $4,000 monthly budget.

    That’s exactly how your body reasons:

    More Resources Coming in = More Energy Released (Improved Metabolism)

    Fewer Resources Coming in = Less Energy Released (Decreased Metabolism)

    Note that activities like weight training[4] and high-intensity interval training (HIIT),[5] when combined with an increase in nutrient-rich foods, will also improve your metabolism.

    For this reason, today, when I coach a new client, I always start by increasing their daily food intake and their physical activities. Usually, people are quite confused because they come to me to lose weight and I tell them to eat more but, without fail, the next weekly weight-check shows a lower number.

    Be aware that not all foods are equal and only certain foods have the power to increase metabolism to a noticeable extent.

    Foods That Increase Metabolism

    Doubling up on Snickers bars won’t improve your metabolism and you know that. What you may not know is that certain foods that are marked as “healthy” doesn’t help you with increasing your metabolism. They also make you gain weight.

    Before giving you a list of foods to eat or avoid, let me explain a simple principle of human biochemistry.

    Your body uses energy from three (or four) main sources:

    • Sugars: whether you eat a Snickers bar or a banana, the carbohydrates contained in both get absorbed in the gut and become blood glucose (the basic form of sugar our body utilizes as a source of energy).[6]
      When blood glucose is present in the bloodstream (elevated levels), the body always uses it as its primary source of energy. When blood glucose levels drop (this phenomenon happens when you’re using these sugars to fuel a physical activity or when your pancreas produced a spike of insulin and stores that glucose into fat and muscles), your body starts to release fatty acids into the bloodstream to use as a source of energy.
    • Fatty acids: either from your own fat cells (adipocytes) or from whatever fat-containing foods you ate in the past 2-3 hours. Fatty acids are a slower and more consistent form of energy than sugars that your body can utilise.
    • Amino acids: Amino acids are the broken-down form of proteins. Proteins cannot be used by the body as a source of energy, not even in their broken-down form. Your body can transform amino acids into glucose with a process called gluconeogenesis.[7] This is a very inefficient process where a decent amount of energy gets wasted (and that’s a good thing for us but I’ll get to that later).
    • Ketones: when you don’t feed your body any source of carbs (or proteins in excess), your liver produces an alternative source of energy called Ketones. It can replace the need for glucose (most of it at least).[8]

    Now that you know the four energy sources the body can use to fuel its metabolism, let’s get to the meat (quite literally).

    To make this simple for you, I am going to divide foods into three categories:

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    1. Red Flags – Avoid the red foods because they slow your metabolism. They are usually extremely low in micronutrients and high in antinutrients (agents that are highly toxic). They are highly processed or spike your insulin levels (therefore stopping your fat burning process).
    2. Orange Foods – Limit your consumption of orange foods. The orange foods on the list are suboptimal choices but they don’t have a negative impact on your metabolism when consumed in moderation. In fact, they contain a decent amount of micronutrients and, if eaten in small amounts, they shouldn’t stop your fat burning process.
    3. Green Foods – These are foods to consume most. Green foods will improve your metabolism and should be the main bulk of your diet.

    Next, I’ll get into details exactly what foods to eat and avoid:

    Sugars and Carbs

    Sugars do not directly improve metabolism because they stop the process of fat utilisation. There is an exception to this rule though. When you eat a diet extremely low in carbohydrates and sugars for an extended period of time (two to six days onwards), introducing carbohydrates and sugars can actually improve metabolism quite a bit.

    Unfortunately, for most of us that love eating bread, pasta, fruit and yoghurt, unless we were on a low-carb diet for the past few days, these foods are not an optimal choice.

    Sugars like fructose (found in fruit or commercial sugar) actually decrease metabolism and should be limited. Heavily processed sugars and carbohydrates should be also limited. Here is the colour list of sugars and carbs that affect metabolism:

    Red Flag Sugary Foods You Should Avoid:
    • Dried fruit
    • Commercial and packaged corn
    • High fructose corn syrup
    • All sorts of candies and lookalike
    • Packaged fruit juices and purees
    • Sugary dairy products like flavoured yoghurt, condensed milk etc
    Orange Sugary Foods You Should Limit:
    • Bread and flour-based products
    • Milk and also vegan milk alternatives that are sweetened
    • Most fruit (exceptions are in the green list below)
    • Potatoes and potato starch products
    • Oatmeals and other grains
    Green Sugary and Carb-Containing Foods That Improve Metabolism
    • All berries except strawberries
    • Tubers like squash, carrots, parsnips etc
    • Sweet potatoes
    • White rice
    • All green vegetables

    Fats

    Fatty acids and fats, in general, can improve or decrease metabolism depending on their composition.

    Red Flag Fatty Foods You Should Avoid:
    • Margarine and hydrogenated fat
    • Lard
    • Gmo oils
    • Most vegetable oils from seeds and peanut oil
    Orange Fatty Foods You Should Limit:
    • Nuts
    • Meat fat
    • Nut oils (macadamia, almond, cashew etc..)
    • Seeds
    Green Fatty Foods You Should Eat Daily
    • Extra virgin olive oil (non-heated)
    • Avocado
    • Coconut oil
    • Butter (organic)
    • Egg yolks (free-range)
    • Bone marrow

    The fatty foods in the green section tend to be very effective in increasing metabolism, especially in the absence of carbohydrates because they stimulate the production of ketones (I’ll talk about this later).

    Bear in mind that 1 gram of fat has 2.5 times the calories of a gram of protein or carbohydrates; therefore “eating more fats” to increase metabolism should be done very gradually to avoid weight gain.

    Proteins

    Eating food not only sends regulatory signals to your brain about abundance vs scarcity of resources, but it can also increase your metabolism for a few hours. This is called the thermic effect of food (TEF).[9] It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.

    Protein causes the largest rise in TEF.[10] It increases your metabolic rate by 15-30%, compared to 5-10% for carbs and 0-3% for fats

    Eating protein has also been shown to help you feel more full and prevent you from overeating, in fact, a study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet.[11]

    Also, proteins help preserve muscle mass.[12] The more muscle mass we have, the higher our basal metabolism is.

    For these reasons, the first nutritional advice I usually give to clients is to reduce sugars and increase proteins. This quick swap is often enough to kickstart their metabolism and commence the fat burning process.

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    Red Protein Sources That Should Be Avoided
    • Cheap whey proteins
    • Soy proteins
    • GMO meat
    • GMO eggs
    • Packaged meat
    Orange Protein Source to Be Limited
    • Canned tuna
    • Canned fish
    • Canned meat
    • Gluten-rich products like Seitan
    • Farmed fish
    Green Protein Sources to Have Daily
    • Free-range meat
    • Free-range eggs
    • Wild meat and fish
    • Whey protein isolate
    • Collagen and beef protein hydrolyzed

    Note that this is a general categorisation of the foods that, when added to your diet, have the power to increase or decrease metabolism. There are some specific foods and supplements worth mentioning because they have been proven to improve metabolism by increasing thyroid output or resting heart rate, they are as follows.

    Other Foods and Supplements

    Cold water

    Drinking water may temporarily speed up your metabolism. Studies have shown that drinking 17 ounces (0.5 litres) of water increases resting metabolism by 10-30% for about an hour.[13]

    This is not a surprise since our body is made up mainly by water and proper hydration is key to a fast metabolism. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.

    MCT Oils or Powders

    Medium-chain triglycerides or MCT have been shown to improve metabolism by stimulating Ketone production.[14] Coconut oil contains MCT fats and, when used as a replacement for cooking oil can help you improve metabolism.

    You can buy the concentrated version of MCT oils and eat it separately to further enhance this effect. Either way, coconut oil or pure MCT oil can be a great addition to your diet if you’re following a ketogenic or intermittent fasting protocol.

    Caffeine

    Caffeine and coffee have been shown to improve metabolism by improving heart rate and, therefore improving calorie consumption.[15]

    Green Tea

    Green tea

    is thought to increase energy expenditure and fat oxidation, and to reduce fat production and absorption.[16]

    Bottom Line

    In this article, I just covered the basics of food and metabolism but, there are many other non-food related things you can do to improve your metabolism, like improving your sleep quality and following certain exercise routines.

    For now, just know that making small and gradual changes to your diet can increase your metabolism and improve your general health. Starting from changing one habit at a time is always the best strategy to accomplish any goal.

    Once you improve your diet, your hydration and your supplementation you can think about testing more advanced “bio-hacks” or techniques like ice baths and fasted HIIT training.

    And remember, having a higher metabolism doesn’t only help you lose weight and keep it off but it also give you more energy and a feeling of vibrancy. If you give it time, it really is worth the investment.

    Featured photo credit: Fitsum Admasu via unsplash.com

    Reference

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