Losing weight can be very difficult, especially if you’re on your last 5-15 pounds. But losing weight is not impossible, it just takes a lot of work and a lot of research. Most of us know that to lose weight, we need to burn more calories than we consume. Eating less is a difficult task, especially if you’re an active person. But there’s ways to increase your metabolism while eating the same, or even more. Our metabolism is the rate at which we burn calories every day, and some of our metabolisms are sluggish due to various reasons. Listed below are some helpful tips on how to raise your metabolism, and therefore burn more calories every day:
1. Start off the day with water! – Drink 16 ounces of water when you wake up first thing in the morning. Drinking water keeps you hydrated and keeps your metabolism functioning properly. Some scientists are starting to see evidence that drinking 16 ounces of water as soon as you wake up is a great way to boost your metabolism in the morning.
2. Don’t forget breakfast! – Breakfast really is the most important meal of the day. After sleeping for 6-10 hours, your body is looking for nutrients! Yes, while you are asleep you burn fewer calories than when you’re awake. But it is still up to 10 hours where your body is running off your last meal! Eggs and milk are a great option for breakfast; they’re filled with nutrients and protein. Your metabolism is counting on you eating breakfast in order to supply fuel for the rest of the day, eat up!
3. Keep up the water! – You need to drink water all day long, at least 8-8 ounce glasses. This is the “gold standard” in minimum water intake. But keep in mind that many factors can raise your need for water. These can include if you weigh more than “average,” if you are very active, if you weight lift, and many more. Water keeps your metabolism functioning properly, and also keeps you full. If you find yourself very hungry, drink a glass of water a few minutes before you eat. Many times, a high level of hunger is actually a result of dehydration. Remember to drink at least 8-8 ounce glasses, but it probably wouldn’t hurt to drink more.
4. Do some cardio! – Intense cardio sessions burn a lot of calories during your workout. But they also burn calories for hours after your workout. The exact duration of time and amount of calories that you burn after your workout is up for debate, but most agree that it is a significant amount.
5. Eat! – That’s right; I said “eat.” You need to make sure that you’re eating enough, and more importantly, often enough. Most nutritionists agree that 5-6 small meals spaced about 2-3 hours apart is a good guideline. These meals should have a good mix of healthy fats, complex carbohydrates (preferably whole grains), and good proteins.
6. Weight train! – Muscle burns calories, fat doesn’t. Weight training is a great way to burn calories, build muscle, and stay active. And the more muscle you build, the higher your metabolism becomes, and the more calories you’ll burn each day. Most scientists have conflicting evidence on exactly how many calories a pound of muscle burns each day, but most are in the 5-50 calories a day, per pound, range.
If you incorporate these 6 things into your daily life, you’ll find that weight loss becomes easier. The results will not be instant, but don’t get discouraged. They will help you over time, but should not be used alone. These are just suggestions of what you should do in addition to your current routine. If you have any questions you can ask them in the comment box below and I will get back to you as soon as I can.