11 ways to speed up your metabolism
1. Go for the After Burn
The more intense you workout... The more calories you'll continue to burn "after" your workout is over keeping your fat-burning metabolism higher all throughout the day.
Weight loss intervals are intense workouts that cause an after burn effect where You'll continue to burn calories after you've finished working out to help your body recover from your intense workout so to lose weight faster & permanently...
It's best to do a high intensity workout at least 3 times a week and you can do low intensity workouts the other days.
2. Exercise less but more frequently
Scientists are now saying you can actually lose more weight & keep your metabolism fired up longer by doing 4 smaller 10-minute workouts instead of 1 big 30-to-40-minute workout
If you have time - you can boost your metabolism by doing 4 smaller 10 minute workouts at a moderate-to-high intensity (see how to lose weight at home) or if don't have time for 4 separate 10 minute workouts... You can still keep your metabolism higher all day long by going for the after burn (see #1) with ONE longer interval workout.
3. Drink 2-to-3 liters of cold water daily
Not only does water help prevent you from getting bloated by
flushing out excess water weight but as far as increasing your
metabolism goes...
The fat burning process of metabolism needs water to work effectively and...
Your body has to raise your metabolism to burn extra calories to
warm up the Ice cold water you drink and...
More fiber & protein increases your metabolism because your body burns the most calories when it digest foods high in fiber & protein and better yet...
Some high fiber foods like raw vegetables burns so many calories during digestion that it creates a negative calorie effect which basically means...
If you were to eat a 20 calorie carrot... Your body would burn 25 calories digesting the carrot making you burn 5 calories just by eating the carrot.
See how to lose weight without counting calories
5. Eat at least 5 smaller meals
Your body has to burn more calories digesting all those small meals you eat plus... Your body will burn a lot more calories when you eat meals with servings of fiber & protein (see # 4 again) and...
Even if you don't believe eating 5 small meals has no effect on your metabolism: Your metabolism does slows down to conserve energy The longer you wait between meals and eating 5 smaller meals keeps you from not overeating and gaining weight by keeping you satisfied (or not feeling hungry) longer during the day plus...
Your energy levels will be higher and your body will be much more efficient at burning calories.
6. Do something when you wake up
The best time to workout to lose weight is first thing in morning so you'll burn more fat but as far as revving up your metabolism goes...
Morning workouts give you a longer lasting After burner effect (see #1) that helps you burn more calories during the day while on the other hand...
You do get some after burn with evening workouts but your after burn won't last as long since you'll probably end up going to bed in the evening and when you sleep - your metabolism slows back down.
7. Have breakfast after your morning workout - NO COFFEE
You need to eat good breakfast with some protein and fiber (see #4) to boost your fat-burning metabolism earlier in the day so you can burn more fat and...
If you do skip breakfast you'll miss out on all the calories you could've burned if you wait until lunch or dinnertime to eat because... Skipping breakfast makes your metabolism (which is already slow from you sleeping 8-to-12 hours) even slower and...
Studies show that when you eat breakfast... You won't overeat, you'll maintain your weight, and you'll lose more weight while on diet & exercise programs.
8. Gain Muscle
1 pound of muscle burns 5-to-14 calories a day so when you put on 5 pounds of muscle... Your metabolism will burn 25-to-70 extra calories a day and You'll lose an extra 2½-to-7 pounds of fat a year and...
Although the 2½-to-7 pound weight loss is not a lot... When you gain 5 pounds of muscle - You'll look 5-to-10 pounds slimmer because muscle takes up less space than Fat does.
9. Drink Green tea
According to a study in the American Journal of Clinical Nutrition, Green tea helps you burn 35-to-43% more calories a day and...
Another study showed that men who drank green tea for 3 months lost almost twice as much weight than those who didn't drink green tea.
See how to make your own green tea
10. Got MILK?
During a Purdue university study... Women who ate 3-to-4 servings of low-fat dairy everyday burned more fat & more calories after meals and...This study said you may be able to lose an extra 10 pounds of fat just by eating 3-to-4 servings of low-fat dairy like yogurt, cheese, and skim milk.
11. Spicy foods can increase your metabolismDifferent studies have said that spicy foods can increase your metabolism by 8-to-20% for at least 30 minutes after eating them and you don't have to eat a whole lot of spicy foods...
All you need to do to get a metabolism boost from spicy foods is to add a little bit of Cayenne pepper or Cinnamon to your favorite recipes.
Responses to "ways to speed up your metabolism"
kristia
Go to NowLoss.com/15 to lose last 10 pounds 1st
Adrian Bryant | 09.24.09 - 9:05 am
Hello! I just found this site! I guess I will start by telling you my weight etc. I am 5'5 144lbs and and athletic built. I have enough in the back lol but I want to tone it up as well as my legs. Also my legs are very muscluar so I dont want bulk just tone them and maybe slim them a little and lose about 10lbs. Can you recomend which plan I should follow? I dont want to loose my curves.
kristia | 09.24.09 - 12:15 am
Alex
You just need to lose FAT & gain muscle to look skinny
See NowLoss.com/rr
Adrian Bryant | 08.29.09 - 6:51 pm
Hi my name is Alex I'm 16 and I weigh 215 pounds. My height is 5' 10 and I just wanna look skinny and maintain it. How much do I need to wiegh to look skinny?! And what do I need to do to weigh that much?!
Alex | 08.28.09 - 5:10 am
Alan
I do it like that but let's get one thing straight...
If you really work out intense when doing intervals then you'll burn fat regardless of the time you workout but YES...
In my opinion and based on my personal results - you can burn fat faster
on an empty stomach in the morning Adrian Bryant | 09.04.09 - 11:20 pm
Hi Adrian, I've seen countless phony websites out there that only exist to scam money off people who are desperate to lose weight. But this site is the real stuff.
Here's the question:
Is it smart to do intense interval workout first thing in the morning with an empty stomach? Because I heard from somewhere that instead of burning fat, it actually burns muscles.
Thanks
Alan | 09.04.09 - 2:50 am
Victoria
Go to NowLoss.com/abs for tone stomach
Go here for tone arms
Adrian Bryant | 07.08.09 - 3:32 pm
im 18 years old,113lbs and im 5'3.i would like to lose 4 or 5 pounds and tone my stomach and arms with easy excercises.i would really appreciate if you could help.thanks.
victoriaferguson1@hotmail.com
Victoria | 07.07.09 - 2:54 pm
Kaprisha
Go here for bigger legs
Adrian Bryant | 06.30.09 - 10:12 pm
Adrian,
I am a 34 year old female. I have diabetes and MS. I am fairly small in every area except my stomach area. I want to lose the belly fat and increase muscle and strength in my legs.Is there anyway to make my legs bigger? They look like chicken legs. Please help!! I really need to get my mid-section off as fast as possible
Kaprisha | 06.30.09 - 6:53 am
Amy
Just remember this about intervals...
You want to make your hard or intense parts so intense that you can't wait for the REST part and...
make your hard parts 20-to-45 seconds and your rest periods 30seconds-to-2 mintues long so on an elliptical...
You want to work so hard for 20-45 seconds that you cant wait for the 30seconds-to-2 mintue rest break.
See NowLoss.com/50 for meal plan and
look at nowloss.com/i for more on intervals
Adrian Bryant | 06.28.09 - 5:23 pm
I love your site! I am 32 215 and have had four kids by c section. I want to start out with the interval trainning and love the elliptcal, do you suggest the interval trainning on the machine?. I am not really finding a meal plan step by step. Did I miss it somewhere or could you send me a detailed week for my weight and sex.
Thank you for your time!
sorensenfamily5@hotmail.com
Amy
P.S. I cant spell!
Amy | 06.27.09 - 2:41 am
lester
Yes - you can burn fat fast that way
Adrian Bryant | 06.26.09 - 8:20 am
So should I do the fast weight workouts 4 times a day for 10 min each and do it 4 times a week to burn fat faster?
lester | 06.25.09 - 1:14 pm
mandy.bb
YOu can try this emergency diet here
Adrian Bryant | 06.15.09 - 7:09 pm
i had a baby6 months ago and need to loose 2 stone by the end of august to fit into a bridesmaid dress (pre baby) any tips, i have already lost 2 stone through weight watchers but have now found that im not loosing even though im sticking to the diet and exercising, please help me!
mandy.bb@hotmail.co.uk | 06.15.09 - 10:47 am
kari
For you it would be after you wake up in the evenings
Adrian Bryant | 06.12.09 - 6:19 pm
i work 7pm-7am. so when you say do your morning workout, do you mean the actual morning, like when i get off work before i go to bed, or after i wake up in the evenings?
kari | 06.12.09 - 12:57 pm
mrspdudley
Go to NowLoss.com/flat for TVA
Adrian Bryant | 06.10.09 - 10:01 pm
I WANTED TO KNOW WHAT SPECIFIC EXERCISES CAN I DO FOR MY TVA I HAVE SEARCHED BUT I NEED TO SEE PHYSICAL TRAINING SO I CAN FOLLOW THE STEPS. THANKS A LOT
mrspdudley@gmail.com | 06.10.09 - 8:23 pm
Anita
#1 - go here to get motivated to lose weight
#2 -go to NowLoss.com/50
#3- make a smaller goal of 30-to-50 pounds
Adrian Bryant | 06.06.09 - 6:09 pm
My name's Anita and I've been overweight since I hit puberty when I was about 12. I'm 19 and weigh 201 lbs at 5'1". I want to lose about 95 pounds within the next 6 months. I walk briskly for an hour daily and plan to take up swimming from July. I have trouble controlling cravings and maintaining any particular routine for long- I'm lazy. Any suggestion on how I can lose the fat fast and keep it off effectively?
prettyartist_me@hotmail.com | 06.06.09 - 2:05 pm
Sam
your sister is partially correct.
The situps will only build up your abs but your sister forgot to tell you that you need to lose more belly fat to see your abs or toned six pack.
Guys usually need lower than 10% fat to see abs so you can go to NowLoss.com/15 to lose your last bit of fat to make your abs show and you can do this ab workout at NowLoss.com/abs and go here for your chest
Adrian Bryant |
06.02.09 - 7:21 pm
Hey my name is Sam and im an 18 year old male and i weight 180 at 6 foot 2 inches, so i would not consider myself overweight, but i still do have a little belly. I was wondering what sort of exercises i could do to get some toned abs and to work on my pecks also. My sister is a physical therapist and she tells me to just do sit ups, reverse sit ups and push-ups every night, and ive been doing that for awhile but havnt seen any major results. Thanks for the help.
Sam |
06.02.09 - 4:44 pm
fran
Go to NowLoss.com/8
Adrian Bryant | 05.23.09 - 6:30 pm
okay so im 14 and im 5,4 and im 150 pounds inwant to weigh about 115 and i wnat to lose that weight in 3 months whats the best way to lost that much weight in 3 months
fran | 05.23.09 - 1:10 pm
sabrine,
Look at "How many carbs, proteins, and fats do I need to lose weight?"
Adrian Bryant | 03.29.09 - 5:31 pm
hi. im just wondering how much carbs can i eat, or should i not? i mean bread in general, like bagel and pancakes, can i still eat them? if so, then how much can i take?
sabrine | 03.29.09 - 1:45 pm
korka95,
Your plan is okay and you'll lose stomach fat as you lose weight.
Go here for toned thighs
Go to NowLoss.com/abs for stomach
ADRIAN BRYANT | 03.28.09 - 8:52 am
Hello Adrian,
I am a 13 year old girl. I am 174 cm and weigh 131 lbs. I really want to get down to 123 lbs. I started working out 5-6 times a week; use an elliptical sort of machine for 45 minutes: level 8 and lower it by 2 levels throughout the work out, about 5.20 miles per work out. Then I stretch and walk up 16 flights of stairs. I eat about 1200-1400 calories a day (only drink water-fat free milk) is this a good work out plan + what I'm eating?
Can you please suggest some work outs for me to get a toned stomach and thighs? Also, I have fat around m y stomach that I'd like to get rid of, how do I do that?
Thank you!
korka95@hotmail.com | 03.28.09 - 8:23 am
Sheri,
Try some of the tips here to lose weight again
Adrian Bryant | 03.20.09 - 4:20 pm
I need help I am 5'1 and weigh 151 I want to weigh 105-110 I have tried to lower calories and eat better and lost 7 pounds but nothing in a month even with changing things up. I have 3 herniated disks in my nack and 3 in my back so weights are out I do use an eliptical. Please give me a plan to get this weight off for good. PLEASE sherihuffman@gmail.com
Sheri | 03.20.09 - 12:50 pm
you rock!!! Love the way you communicate....keeps people interested!!! I especially like the "check this out:" as opposed to just plain "fact:" I've read lots on health and fitness but usually move on to new things fairly quick cause I get bored easily!!! but I'm definately going to stick to your website
Thanx a bunch...
Brittany | 03.16.09 - 4:56 am
sakura,
You don't need to lose weight and go to NowLoss.om/199 for best foods
ADRIAN BRYANT | 03.15.09 - 2:59 pm
i luv U & ur site. i want to eat 5 times a day & i exercise daily. but i dont know which foods to have throughout the day. i dont even have an idea of how much calories to take in throughout the day. would u please recommend a 5 meal/day plan for me? & the best exercise to boost up this diet plan for faster weight loss?
im 15yrs old. 109 lbs.
sakura | 03.15.09 - 6:18 am
Iz,
NowLoss.com/50 is a good way to lose 25 pounds in 5 months
ADRIAN BRYANT | 02.27.09 - 12:50 pm
Im 14 years old, weigh 135 pounds, and is 5"1. I really need help losing weight, but my mom told me that i shouldn't bother about my legs because i have 'thunder thighs' from both parents. Also, i know in other comments you can't pick where to lose weight but im just saying i need help losing weight every where too. Im very desperate to lose weight before high school though. Do you have any idea's how i could lose about 25 pounds in 5 months?
Iz | 02.26.09 - 11:12 pm
Mark,
The best tip I can give you is to eat 5 times a day - see why here
Adrian Bryant | 02.20.09 - 3:48 pm
I am currently 5'10 and 250lbs at age 19. I only eat once a day and thanks to this website, I finally found the drive to start working on my health again. I just wanted some really good tips on getting my metabolism up, since I only eat once a day I fear that it is really low.
Mark | 02.19.09 - 10:24 am
Alex | 01.20.09 - 11:41 am
I am 255lbs and im 20 years of age..I desperate to lose 150lbs by the end of the year..can you help...I workout on mornings and I also suffer from polycystic ovaries...how do I get pass that?
please help...
Tasha | 01.18.09 - 5:10 pm
skyblue,
Go to NowLoss.com/8 for a simple eating plan
skyblue | 01.18.09 - 12:33 pm
rosie n.,
NO - you can't pick and choose where you'll lose weight from so there is no speical exercise to lose weight in just those areas and...
As you lose weight - you will lose weight all over your body and even in your legs and butt so just keep losing weight but...
You can do these leg exercises with light weights to make your legs look more slim and firmer
i am having problems losing weight in my legs and, well, my butt 
. are there certain exercises i can do to help those areas?
rosie n. |
01.02.09 - 11:28 am
Moe,
The best way is to do some type of manly cardio workouts like this fast weight loss workout #2 to maintain and/or build muscle.
You will lose fat but don't expect a dramatic muscle gain just yet
Moe | 10.09.08 - 12:59 am
Heather,
Weight loss plans will help lower breast & overall body fat but for some types of breast tissue - You may need surgery to remove it
Heather | 09.26.08 - 2:05 pm
Hi,
I am 24yrs old weighing 178 pounds. Height 5'4". My plan is to loose weight especially belly fat by november.
I am 90% vegitarian. Usually I avoid meat. Also, my sweet intake is minimal. I totally avoid cheese, mayo, butter, sodas.
I work out for 90mins 4 times/week, which includes 30-60 mins cardio.
Please suggest me a plan which i
Pandu | 08.10.08 - 6:58 pm
belginsta,
It's better to squat down as far as you can below 90 degrees if possible to target your butt more and
Here's more butt exercises to lift your saggy butt
Can you suggest anything else to tighten up my saggy butt? Lot's of squats. Squats at a 90degree angle or all the way to the floor.. as I was told to do them/.? please let me know.
Thanks..
belginstar| 07.14.08 - 9:48 pm
Jennifer,
The only person who can REALLY answer that question is you and your personal doctor but...
I've never heard of any side effects of using green tea or Hydroxycut and if you're concerned about using pills...
Why not just drink 3-to-5 cups of green tea daily to get the same fat burning effects
Your website was very helpful and i want to lose weight. i have dropped from 185 to 175 but i still want to lose more. I want to take those green tea diet pills, but i am afraid of the side effects since i am only 17 and i want to make sure not to destroy my liver and kidneys. how do i know that hydroxycut wont harm my internal organs?
Jennifer | 07.09.08 - 11:39 am
JDGIRL334,
This plan for losing belly fat may help you
JDGIRL334 | 06.27.08 - 12:28 am
consultant91016,
To get the fat off your thighs without adding any size - you basically have to lose weight all over you body with a weight loss plan (see NowLoss.com) but as far as exercising to lose fat off your thighs...
Don't do any leg machines if you goal is not to increase leg size and you can still do walking and spinning
consultant91016 | 05.21.08 - 6:01 pm
