How to Increase Metabolism Fast.

Metabolism is a tough cookie Would you like to learn about Metabolism Boosting Foods In this article, I offer ways to boost metabolism. Having a high metabolic rate is a great thing because not only are you burning more calories, it makes it 10 times easier to lose weight and keep it off.

5 Signs of a sluggish metabolism.

 

Is losing weight a constant struggle? Do you fight for every pound lost and if you relax for one second all the weight you did lose piles back on? Your metabolism could be the cause. Help you love the skin you’re in, and today I’m sharing with you five warning signs of a slow metabolism.

Number One No Morning Hunger. You just went 7-9 hours without eating anything overnight. You should be ravenous in the morning. If you don’t feel like eating until lunchtime, your metabolism is slow. Children are a perfect example. Their metabolisms are like well-functioning furnaces constantly burning. My two children are starving when they wake up because they’re metabolisms are so strong.

Number Two No Hunger within 4 Hours If you’re alert and awake, you shouldn’t go longer than four hours without eating something. If you can, it’s a sure sign that your metabolism is slow. For example, I have two clients right now who only eat one meal per day. Essentially they’re training their metabolisms to slow down, because their bodies don’t know when they’re going to eat again. The body stores more fat because it senses famine, which turns into an endless cycle.

Number Three Storing Belly Fat If you normally store fat in your hips and thighs, but start storing fat around your belly, this could be a sign of a sluggish metabolism.

Fat storage around your midsection is often linked to cortisol over-production. Cortisol is known as the fat-storage hormone because when too much is released, it tells your body to store fat.

 Number Four Muscle Aches/Pains, Fatigue and Dry Skin These are signs of hypothyroidism which basically means you have a sluggish thyroid gland. Your thyroid regulates your metabolism. So if you have a low functioning thyroid, a dip in metabolism is often inevitable.

Number Five Weight Gain Despite Restricting Food When you severely restrict calories your body gets nervous. It thinks it’s starving so it effortlessly stores fat to bump up its reserves in case of famine. This slows your metabolism because your body is trying to store energy for the future when it doesn’t get enough food for fuel. Don’t worry! Slow metabolisms can be fixed. In my next video I’ll share how to boost your metabolism into high gear. Now you. In the comments below this video, let me know if you have any of these signs. No morning hunger is a common one, so let me know if that describes you.!

13 Powerful Ways to Increase Your Metabolism

Tip number 1: You have got to stop dieting like isn’t that exciting to know. The first thing you have to know is that when you restrict calories you lose weight which is cool right but when we lose weight you also lose muscle and you also have your body’s metabolism starting to slow. Your body’s job is to regulate and adapt so when you start consuming fewer calories at first you lose a lot of weight.

This seems like a good idea except that your body’s like okay guess what, now we’re not going to burn as many calories. It’s not the long-term solution. It’s a short-term solution but ultimately it’s going to make it so much harder for you. That’s why you’ve been hearing for years and years and years that by going on a restricted calorie diet you were going to end up gaining that weight back and then some. So what type of diet should you be eating? One that has the right amount of macro nutrients the type of diet that isn’t so restricted that your metabolism slows down and of course you need patience.

Tip number 2: You need muscle and that’s the second reason why most people who are on diets end up gaining all the way back and then some. This is because it’s pretty rare that someone goes on a diet doing extra cardio and extra workouts that they’re not also losing muscle. Muscle is what you need to burn fat and calories.  Muscle is a precious material and it’s what makes your body have shape. It’s what keeps us young. It’s what helps us to produce more of the cells that we need to replenish our bodies and our energy. However, if you’re not doing some type of exercises that helps in building muscle, then you’re losing muscle and when you’re losing muscle you are slowing your metabolism. In addition, Scientists have discovered that people who do short, intensive workouts (5 repetitions of 30 seconds), burn about 200 calories more! Quick and efficient: isn’t it a dream? So, if you take a few minutes to stimulate your metabolism, the results will show up in no time.

 

The way to increase your metabolism by building muscle is just lift heavy. You see muscle is more metabolically active than fat is.

And performing muscle activity will help jack up your metabolism. This is why doing muscle building activities can be much more effective at burning fat than cardio alone. And the coolest part is that when you build more muscle you’ll burn more calories, even on your reset days.

Tip number 3: Drink tons of water. Replace most of your sugar drinks for water. Do you want to know why it’s so hard for your average guy to lose weight? This is because they are drinking their calories. Though caramel lattes, sodas and juices, you’re in taking all these calories that you could be replacing with water and bumping up your metabolism. There are even studies that suggest drinking only 17oz of water can increase your metabolism by 10-20% within an hour. So one thing that I do, make a habit of carrying a water bottle with you at all times and having a goal in your head as to how much quantity you want to drink.

So personally, I’ll carry this silver bottle and shoot for around 5-6 fill cups a day at minimum.

Tip number 4: Try standing up more, especially during the day. They actually call this the “new smoking” the fact that you’re sitting down for long periods of time can actually lead to weight gain. Compared to sitting down, if you were to stand down all day, lets say you have a desk job and instead of sitting down you were stand up all day, you would burn on average 200 more calories per day. That’s significant. So unless you have a standing desk, it is recommended that you stand up more often take short breaks, walk around, take the stairs, go grab coffee, do anything to keep your body moving or than just the 30-40 minutes you spend at the gym.

Tip number 5: Start taking in more Omega-3. Whether it be through a pill, which is pretty easy or through your diet from your tuna or salmon, or any fish. Simple put: Omega-3 help balance your blood sugar and reduce inflammation, which help regulate and increase your metabolism.

Tip number 6: You want to do to boost your metabolism is drink more coffee. Coffee is a great hunger suppressor that many people use when they’re dieting, especially during intermittent fast. But another great benefit is that the caffeine in coffee can also boost your metabolism. One study found that just like green tea, it can boost your metabolism by 3-11% and an promote more fat burn.

Tip number 7: Turn your screen’s brightness down and turn off lights before going to bed. Excessively bright screens interrupt melatonin production — the sleep hormone. Because of this, you may suffer from insomnia. Your metabolism will lower and produce a stronger hormone, leptin. So, lots of people who suffer from insomnia are very hungry. Reduce the amount of light in your home and lower the brightness on your cell phone, and computer’s screens to the minimum: You’ll sleep like a baby.

Tip number 8: Get used to the cold. One of the ways to make your body work to lose weight is by lowering the temperature in your room, to about 20 degrees Celsius (68 °F), or just leave the window open. Recent studies have shown that cold stimulates “good” fat production, which helps your body try to warm up, burning off “bad” fat. Furthermore, your body uses more energy to balance your body’s temperature when it’s cold.

You can also learn about the power of hot and cold showers from the video below

Tip number 9:  Consume extra virgin olive oil. The fats in olive oil are not only healthy, but they also help you to feel less hungry. Only use extra virgin olive oil, since that is the healthiest kind.

Tip number 10: Add mustard to your food. The scientists at the Oxford Polytechnic Institute in England discovered that, after eating 1 teaspoon of mustard a day, it quickens your metabolism up to 25% for several hours after its consumption. This is great for people who like mustard!

Tip number 11: Try matcha tea. Japanese matcha tea is a real find for anyone who wants to improve their metabolism and health. People who know this drink guarantee that it is just as good as 10 cups of green tea (which is also great for speeding up your metabolism). And furthermore, it also contains a high concentration of antioxidants.

 

Tip number 12: Try aromatherapy sessions Essential oils aren’t magic, but they can help quicken your metabolism, reduce your appetite and improve both your digestion and your mood. You can also add essential oils to your body lotion or smell aromatic candles. The recommended oils are: mint, grapefruit, bergamot, cinnamon, lemon and ginger.

 Tip number 13: Smile and laugh more It’s funny, but smiling and laughing not only improves your mood, but it also helps you burn calories. Scientists have found that laughing for as much as 10 minutes per day, can burn energy and improve health. A study showed a 10 to 20% increase in energy expenditure (calories burned) and heart rate during genuine laughter. This translated to an increase of 10 to 40 calories burned within 10 to 15 minutes of laughter.

That is basically it guys, those are thirteen ways you can instantly increase your metabolism and shred fat.

References:

A high-protein diet for reducing body fat: mechanisms and possible caveats.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/

Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber.

https://www.ncbi.nlm.nih.gov/pubmed/16400055/

Critical role for peptide YY in protein-mediated satiation and body-weight regulation.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/

Effects of meals high in carbohydrate, protein, and fat on ghrelin and peptide YY secretion in prepubertal children.

https://www.ncbi.nlm.nih.gov/pubmed/19820013

Effect of a high-protein breakfast on the postprandial ghrelin response.

https://www.ncbi.nlm.nih.gov/pubmed/26885386

https://www.ncbi.nlm.nih.gov/pubmed/16950139

Protein-Enriched Liquid Preloads Varying in Macronutrient Content Modulate Appetite and Appetite-Regulating Hormones in Healthy Adults.

https://www.ncbi.nlm.nih.gov/pubmed/26269241

A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations.

 

https://www.ncbi.nlm.nih.gov/pubmed/16002798