Metabolism is the catch-all phrase for all the chemical and physical processes in the body that are necessary to maintain life.
Specifically, your body extracts energy from food, and you use this energy to live: breathe, circulate blood, and move your muscles, among many other biological functions.
There’s also a connection between your metabolism and your weight, which is why many people want their metabolism working efficiently.
Read on to learn about simple ways you can boost your metabolism and keep it in tip-top shape.
1. PLAY FOOTSIE…WITH YOURSELF
Are you a toe-tapper? A pencil twirler? A leg shaker? Don’t stifle it—all these little movements can bolster your metabolism. Fidgeters can burn more calories each day without even thinking about it.
According to a 2018 review in the Journal of Exercise Nutrition & Biochemistry, obesity was linked to lower levels of non-exercise activity thermogenesis (NEAT)—or calorie burning from non-exercise movement.
2. DOWN A CUP OR TWO OF COFFEE
Caffeine is a central nervous system stimulant and your daily java can rev your metabolism anywhere from three to 11 percent. This helps you burn an extra 98 to 174 calories a day.
Drinking your cup of coffee before your workout can also help you stay more focused on your exercise, which can also boost your metabolism.
3. TRY A BREATHE-RIGHT NASAL STRIP BEFORE BEDTIME
When it comes to your metabolism, sleep is the reset button. So if yours is constantly interrupted by snoring or sleep apnea then you’re missing out on some of the calorie-burning benefits.
The fix to bad sleep may be as simple as using a breathing strip on your nose at night or adjusting your sleeping position. Try one of the best vitamins for sleep.
4. MAKE YOUR NIGHTCAP A CUP OF CHAMOMILE TEA
Even just one or two alcoholic drinks a day can disrupt your metabolism, increasing your risk of type 2 diabetes and other metabolic disorders.
Skip the booze altogether or save it for special occasions and learn to wind down at the end of the day with a different beverage.
Herbal teas are soothing, no-calorie options that won’t keep you up at night. I
5. WATCH THE SUNRISE
Getting a little sunlight on your face every morning boosts both your body and your mood. To get your daily dose, you need to spend at least 15 minutes every morning outdoors, in the sunlight, without sunscreen or sunglasses on.
Simply taking in the sunrise can help you lose weight and increase your metabolism naturally, he says. If the sun isn’t cooperating, consider using a lightbox—it’s just one of the 14 ways you can help avoid seasonal affective disorder this season.
6. SQUAT DOWN TO PICK THINGS UP
Doing “composite movements”—any movement that uses more than one muscle group—can elevate your metabolism for 24 to 48 hours. Compare that to going for a run, which may burn more calories but only raises your metabolism for a few hours afterward.
You don’t have to be a gym rat to benefit. Many of these compound movements can be a part of your everyday life—think of chores, gardening, and even putting away the groceries. This is exactly how many calories you burn doing common household chores.
7. CANTALOUPE, NOT CUPCAKES
Simple, refined carbohydrates, like the kind found in junk food, are metabolism killers. These can help elevate your blood sugar and promote insulin resistance, he explains.
This doesn’t mean you can never have a cupcake or some chips again, but next time you crave something sweet, try satisfying yourself with a piece of fruit first. Bonus: Fruit comes with fiber, which may help boost your metabolism.
8. ENJOY MORE HEALTHY FATS
Fat is not the enemy when it comes to weight loss. In fact, eating the right kinds of fats—including olive oil, avocado, and nuts—may increase your metabolism.
Healthy fats help regulate important hormones, including testosterone, and help you feel full longer so you don’t binge on junk food.
9. FACETIME A FRIEND IN REAL LIFE
In today’s ‘attention economy, it is easy to get lost in the online world of social media and take your real-life, face-to-face relationships for granted.
Face-to-face time with friends and family has a ton of mental- and physical-health benefits and can tack on years to your life.
10. QUIT YOUR DANGEROUS SITTING HABIT
Sitting has been called “the new smoking”: Recent studies suggest that sitting for more than eight hours a day raises your risk of a whole host of health problems—and it can definitely slow down your metabolism.
This one has an easy fix: Take a break every hour and stand up—or get a desk that allows you the option of standing while you work.
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