Eight ways to boost your body’s metabolism without exercise
The best way to speed up the body’s metabolism and burn excess fat is to get regular exercise. But for those who don’t have the time to go to the gym and are looking for easier ways to boost their metabolism, here are eight simple options that you can incorporate in your daily routine.
1. Have Breakfast
A hearty breakfast every morning is important as it kickstarts the body’s metabolism. Skipping breakfast causes your body to go into starvation mode and slows down the metabolic rate. A health morning meal that is nutrient-rich is also important as it keeps you feeling full for a longer period. If you’re one of those who don’t have time to sit down and have a good, hearty breakfast or you just find it hard to digest too much food so soon after waking up, you can at least have a light, healthy snack.
2. Eat More Fish
More fish in your diet means more Omega-3 and a faster metabolic rate. Omega-3 helps balance sugar, reduce inflammation, and regulate metabolism. Make sure you eat lots of fish that are rich in these fatty acids like salmon, herring and tuna. If you have allergies or just find it hard to add more fish to your diet, you can also take Omega-3 supplements. The recommended intake is between 1,000 to 2,000 mg per day.
3. Eat Smaller Meals More Often
Nibbling on food throughout the day keeps your metabolic rate consistent as they day progresses and also holds your blood sugar levels steady. But this does not mean snacking on unhealthy food all day long. Instead, eat five or six small meals a day in not more than four-hour intervals instead of just three big ones.
4. Get More Protein
Protein gives the body’s metabolism an extra boost. Having a protein-rich diet could help you burn an extra 150 to 200 calories a day. The reason for this is because proteins are harder to break down for your body compared to fats and carbs, so your body burns more calories doing this. Fish, chicken, nuts, legumes, yoghurt and low-fat cheese are some examples of food that are rich in protein.
5. Sleep Well
Not getting enough good sleep every night sends the hormones responsible for regulating appetite and energy use out of control. So try to get at least around eight hours of quality sleep every night. Don’t just make sure that you’re sleeping long enough but also make sure that you are getting uninterrupted rest in the night. Remember, quality is just as important as quantity when it comes to sleep.
6. Get Enough Iron
Iron carries oxygen to the muscles. If you don’t get enough iron, your muscles don’t get enough oxygen and your energy levels go down and so does your metabolism. This is especially important for women during their monthly period as they lose iron during this time. So get your fill of iron-rich foods that include spinach, bok choy, beans and broccoli.
7. Drink Green Tea
Green tea contains a plant compound known as ECGC (epigallocatechin gallate) that promotes fat-burning. For best results, drink three to five cups a day. It’s also best to drink it while it’s hot, after it’s been brewed for at least three minutes.
8. Avoid Alcohol
Having just two alcoholic drinks – like two glasses of wine, two bottles of beer or two cocktails – already reduces the body’s fat-burning rate by more than 70%. This is because the body burns off alcohol first, and the calories that you’ve consumed from food are left behind and are probably going to end up stored as fat. If you have to have a drink, wine is the best choice, as each glass contains only 80 calories.