To maintain an ideal weight, the solution may seem simple for some: regular physical activity and a balanced diet. But metabolism differs from one person to another … Here are 12 tips that will boost your metabolism and help you burn fat every day.
Don’t Skip Meals
Too many people still think that to lose weight and regain a slender figure, you have to skip meals, yet this belief is only depriving your body of energy that helps burn fat… Moreover, when depriving food, you are depriving your body of the effort to crush the food and turn it into energy. It is advised to eat three meals a day, rich in protein and vitamins, to boost the metabolism and provide energy to your body.
Avoid Processed Food
Paing attention to the food quality is essential during a diet. Avoid processed foods as they are high in fat, salt and sugar, and may cause several diseases like diabetes, cancer and obesity.
According to the Food and Drug Administration (FDA), the Americans consume between 80 and 90% of their daily intake of salt through processed foods. These also contain saturated fats artificially called hydrogenated vegetable oils, which are used to make foods such as chips or crackers.
So promote consumption of organic fruits and vegetables that contain vitamins and minerals to boost your immune system and prevent illness.
Don’t Ignore the Breakfast
You don’t like to make breakfast, don’t have time or prefer to wait 2 or 3 hours before you eat anything? Warning: this bad habit slows down the metabolism. Breakfast is important to control appetite during the day. According to the French Institute of Public Opinion, 76% of French feel mid morning feeling of hunger because of too light breakfast. A study by researchers at Cornell University in 2013 has also proven that people who didn’t eat breakfast or don’t eat much in the morning, ingest 145 more calories during lunch. Therefore, be sure to have a healthy and balanced breakfast to improve your concentration, boost your metabolism and have no urge to snack throughout the day.
Make Time to Time Small Exercises
Besides walking, you can also do small exercises during the day that will help boost your metabolism. For example, you can take the stairs instead of the elevator or park your car away from your workplace. You can also do some squats or ironing at home while watching TV. These exercises are very effective for different muscles and parts of your body to burn fat.
Vitamin D plays an important role in the body, it prevents muscle and bone weakness, fatigue and weight gain. A study conducted by Prof. Luisella Vine of the University of Milan has shown that vitamin D deficiency may be associated with a high risk of obesity. The professor and her team studied 400 cases of overweight people. The first group followed a low calorie diet, while the second group followed the same diet with vitamin D supplements. After six months, those who took the supplements had experienced a greater loss of weight than those of the first group. Do not hesitate to expose yourself to the sun for 10-15 minutes a day to get your dose of vitamin D. However, don’t forget your sunscreen!
Prioritize Meals Rich in Protein
Some people avoid protein, yet they are important because they allow the transmission of oxygen from the blood to all the body’s cells. In addition, protein helps provide a sense of lasting satiety. Therefore prefer foods like beans, eggs, poultry, etc. In the evening, choose foods rich in vitamins such as vegetable soup.
Calcium is a mineral that strengthens the bones, participates in cellular metabolism and prevents fat accumulation in the body. On average, an adult needs 900 mg of calcium per day, while teenagers and older people need 1,200 mg per day. A study conducted at the University of Tennessee confirms that the calcium found in fat cells plays an important role in the burning of fat in the body.
Researchers conducted the test on mice suffering from obesity, by dividing them into two groups. The first followed a diet low in calcium and the second a diet rich in calcium. The mice in the first group lost 8% fat, while the mice in the second group had 42% less fat!
Therefore, don’t hesitate to consume calcium-rich foods such as sardines, shrimp, anchovies, oranges, figs, almonds, walnuts, spinach, lentils, etc.
Take a Cold Shower
The cold shower has many health benefits; it stimulates muscle relaxation and secretion of norepinephrine, a hormone responsible for the well-being. It also helps to lose weight. Indeed, in a cold environment, the body tries to regulate body temperature asap by tapping into fat stores, especially those whose burning helps regulate body temperature. This process is called thermogenesis. Furthermore, cold shower also helps to strengthen the body tissues and prevent their sagging. Don’t hesitate to take a cold shower (60 ° F), not exceeding 10 minutes, otherwise you risk hypothermia!
Water is vital to the body. So starting your day by drinking a glass of water at room temperature can speed up your metabolism by 25%.
A study at the University of Birmingham shows that a consumption of 2 cups of water before each meal can help obese people lose weight. Scientists have studied the case of obese people divided into two groups. The first followed a healthy diet with regular activity, while the second followed the same diet by drinking 2 cups of water 30 minutes before each meal. After 12 weeks, scientists have found that people in the second group had lost 9 ½ lbs more than the first group. Drink water before meals helps fill the stomach and thus stave off hunger.
Get Enough Sleep
Sleep plays an important role in maintaining the proper functioning of the body. Depriving yourself of sleep can cause many health problems including weight gain. By observing the brain of 23 people (MRI), the University of California researchers found that during a sleepless night, patients tended to lead to the most caloric foods. On the contrary, after a night of normal sleep, people avoided caloric foods and paid attention to their weight.
Taking Epsom Salt Baths
Epsom salt has many health benefits, especially in the bath to fight against stress, which usually grows to nibble. This salt is rich in minerals such as magnesium which promotes muscle relaxation. Magnesium sulfate is absorbed by the skin and relaxes the nervous system by eliminating toxins and relieving muscle. Feel free to add a cup of Epsom to your warm bath in order to:
- Eliminate toxins
- Promote secretion of serotonin, the wellness hormone
- Soothe muscle cramps
- Prevent headaches
Don’t Eat Too Much Salt
Decreasing the amount of salt in your daily meals is a very effective trick to burn fat and boost the metabolism. Indeed, salt promotes water retention which can lead to weight gain. Moreover, researchers at Queen Mary University in London reveal that a gram of salt added to our daily diet increases the risk of obesity by 25%.