What speeds up metabolism quickly?

Fat-burning ingredients like protein, spicy peppers and green tea have been proven to bump up metabolism. Eat some form of these foods, especially protein, at every meal. Protein is especially important: It takes more calories to digest than other foods and also helps the body build fat-burning lean muscle tissue.

piedmont.org - 5 ways to boost metabolism - Piedmont Healthcare

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5 ways to boost metabolism

Simply put, metabolism is the amount of energy or calories our bodies need to function on a daily basis. The faster your metabolism, the more calories or energy you burn during your daily activities. When this process of generating, storing and transmitting power are out of whack, your body may become vulnerable to metabolic imbalances, which can lead to health problems. Diabetes is a classic example of the body’s inability to metabolize blood sugar properly. “Keeping your metabolism working at a healthy rate is so important to daily functions,” says Colleen Alrutz, health and fitness manager at Piedmont Newnan Hospital. “Exercise and strength training play a key role in boosting metabolic rates and keeping weight off, especially as we age.” Alrutz says a man's metabolism usually runs about 10 to 15 percent faster than a woman's, mainly because men have more muscle mass. So unfortunately, women have to work a little harder to see the same results.

Alrutz shares these five tips to boost your metabolism:

1. Exercise more. Add interval training to your cardio routine and burn more calories in less time. For example, run for a minute, then walk for two minutes. Repeat this pattern for 20 to 30 minutes. 2. Weight train. Add muscle mass to your body and you can burn more calories at rest. Make sure you choose a total body strength routine. 3. Don't skip meals, especially breakfast. You need to keep the furnace burning and you actually burn calories as you digest food. 4. Eat fat-burning foods. Fat-burning ingredients like protein, spicy peppers and green tea have been proven to bump up metabolism. Eat some form of these foods, especially protein, at every meal. Protein is especially important: It takes more calories to digest than other foods and also helps the body build fat-burning lean muscle tissue. 5. Get a good night’s sleep every night. Studies have shown that lack of sleep affects activity in the brain’s frontal lobe, which may decrease your impulse control and decision-making ability.

For more helpful, healthful information, click here.

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Diet to reduce thigh fat The biggest culprits are pasta, white rice and bread, pastries, sodas, and desserts. These foods cause your blood sugar levels to spike, then crash soon after.

flo.health - How to Lose Thigh Fat: A Simple 3-Step Plan - Flo Health

In the quest to eliminate thigh fat, eating right is just as important as hitting the gym. Learn how to fuel your body with specific nutrients to maximize your metabolism and shed any pesky pounds. Lose thigh fat by introducing small changes to your lifestyle that support your overall fitness and give you the shapely legs you’ve always wanted. Read on for a few handy tips. Of course, any approach promising quick weight-loss results will probably not be sustainable and may harm your health. Significant and achievable fat loss requires time and commitment. To lose thigh fat and keep it off, consider trying the above exercise, dietary, and lifestyle advice. Crash dieting or overexercising pose risks to your body, so it’s important to keep balanced goals.

References

“Counting Calories: Get Back to Weight-Loss Basics.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 8 Dec. 2020, www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065. Boutcher, Stephen H. “High-intensity intermittent exercise and fat loss.” Journal of obesity vol. 2011 (2011): 868305. doi:10.1155/2011/868305

“Cortisol.” You and Your Hormones, Jan. 2019, www.yourhormones.info/hormones/cortisol/.

Wewege, M et al. “The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis.” Obesity reviews: an official journal of the International Association for the Study of Obesity vol. 18,6 (2017): 635-646. doi:10.1111/obr.12532 Maillard, Florie et al. “Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis.” Sports medicine (Auckland, N.Z.) vol. 48,2 (2018): 269-288. doi:10.1007/s40279-017-0807-y “How Much Water Do You Need to Stay Healthy?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 14 Oct. 2020, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256.

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