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, these fat burning workouts and weight training are all examples of intense workouts that cause an after burn effect where You'll continue to burn calories for 12-to-48 hours 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.
Please Note: all weight loss activities have some sort of after burn effect but only the after burn effect of high intensity activities keeps your fat-burning metabolism higher for much longer periods of time.
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
Check this out: In a recent University of Pittsburgh study… Women who did 4 separate 10 minute workouts during the day lost 30% more weight than women who did one big 40 minute workout everyday so what this really means for you is this…
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 at least 1 liter of ice 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…
Check this out: A Clinical Research Center in Berlin found that after you drink 17 ounces of water - Your fat-burning metabolism increases by 30% within 10 minutes of drinking water.
Eating more fiber & protein increases your metabolism because your body burns the most calories digesting foods high in fiber & protein and…
You can easily get more fiber in your diet by eating more complex carbs and as for protein… You don't have to go on a high protein diet - You just need to make protein at least 30% of your diet to get the metabolism boosting effects.
5. 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.
6. 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.
7. 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.
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.
9. 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.
10. Add Spices to boost your metabolism by 20%
Different studies have said that spices can increase your metabolism by 8-to-20% for at least 30 minutes after eating them - for example…
An Oxford University study proved that hot peppers can increase your fat-burning metabolism by adding just 3 grams of chili peppers to meals and In a British Study… Spicy mustard made people burn an extra 45-to-75 calories over 3 hours and…
All you need to do to get a metabolism boost from spices is to add a little bit of cayenne pepper or spicy mustard to your favorite recipes.
11. Improve your thyroid function
Your thyroid basically regulates your metabolism and you may be able to increase your metabolism simply by
eating more seafood, nuts & seeds because All of these foods are
high in Selenium, Vitamin E,
Iodine
All of those nutrients are essential for better thyroid function to help boost your metabolism and not having enough of those nutrients will cause your metabolism to slow down and/or you may develop hypothyroidism and as a matter of fact…
People who have hypothyroidism or slow metabolisms add more Selenium
Make sure you also see…
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Leave me a comment here but Look at the FAQ on how to lose weight first and if you don't believe I can make you Lose Weight Fast Enough To Look Good Naked…
Look at these people here and then Get your Free Workout DVD Adrian Bryant so you can look good naked.
I'm 45 and have had faild back sergury in 2005, I'm 5'1 and 310 and gaining. I'm in a lot of pain and can do much walking most of the time I'm in the bed watching TV or on POGO. I have an elc.chair when I go places on bad days the other I have to use a cane. My daughter take good care of my and she has made plains to take me on a cruise July 8, 2012. Please HELP I would like to be able to loose wieght plus have more energy. PLEASE HELP ME!!!
January 26, 2012
I wanna get in shape for big sisters wedding help
January 19, 2012
Overall great post.
There is one thing I don't agree with thow!
""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. ""
The fact is that your body actually burns calories when you sleep if you go to bed slightly hungry even if your metabolism goes down.
TIP: You should not eat past 7 p.m.
January 14, 2012
i'm 5 ft 7 250 pounds i need to lose about a 105 pounds , i was wondering which plan would be best for me
January 09, 2012
Will I increase my metabolism If I eat small meals (4-5) through out the day?
January 07, 2012
Not really
you'll increase your metabolism more by following the tips on this page
January 08, 2012
What to eat to increase metabolism when I am allergic to seafood? All seafood and anything from the ocean and shellfish!
Should I take a suppliment? I currently do not take anything except Vitamin C!
January 05, 2012
No but did you see the many other ways on this page to increase your metabolism without seafood?
January 05, 2012
i am 268 and i want to get to 225 before may 3 is it possible and if so what diet should i use
January 04, 2012
I'm a 44 yr old male. I' dont excercise but I am very worried about my heath and sex life. Right now I am in perfect health condition and therefore I would like to take some corrective actions before things get worst. Please help me with a meal program and an exercise programme, I have a bicycle and I weigh 249 lbs.
Looking forward to your favourable response.
January 2, 2012.
January 02, 2012
I am 19, I'm 5'8 and I've been stuck at 170 for the past month or so. With school I haven't been doing a regular workout, but I really want to get back on track and to make progress. Please help!
December 28, 2011
Hi, I'm a 27 yr old male 5'9" 240 lbs when I was in the military through basic I entered at 210lbs and dropped to 155lbs during that time was in the hospital numerous times for dehydration but after basic felt great looked good now sadly enough I'm a truck driver and sit behind a wheel 11 hours a day I was wanting a workout plan that would help me get my bmi down to around 25 (155 lbs) and what would you recommend for food intake as healthy food is hard to come by. I do have a refrigerator its small to keep fruits n vegatables in. I'm at risk for a lot of different health concerns now that I have this weight. I guess to ask I'm looking for a.meal plan as well as a workout plan that I can follow
December 23, 2011
im 19 5 foot 10 and weigh 185 pounds. iv been trying to eat higher protein foods such as chicken breasts and steak, i want to become leaner and lose body fat please help
December 15, 2011
Previously I've lost 90lbs doing a very low carb diet. Obviously I couldn't stick to it and I ended up gaining 20lbs back. I then upped my carb intake to 100 grams MAX daily and started to take calories into account by staying between 1200-1500 cals daily. I am now 213lbs and I am 5'7. I have been working out 4x a week at much greater intensity than ever before and I have even incorporated strength training. The weight loss is slow, then becomes stagnant. What gives? The lowest I have gotten was 203lbs and now I cant break 210. I just want to be out of the 200's already.
December 14, 2011
im 19 years old 5'10 about 135 lbs i been eating under 2000 calories a day and doing some what of cardio exercises like jogging and i skateboard 5/7 day a week.. andd it definetly worked for me im down to about 8 % body fat and getting rippedd finallyyy =]
December 07, 2011
I am 40. I walk 2x daily for 20-25 min. I have been at around 210 for a while now. I quit smoking and gained about 70lbs. I like to drink wine.(My downfall)I eat about 5x daily, and I eat lots of whole grain, protein and veggies, cooked and raw. I just don't know what more to do. Help me please!
November 15, 2011
I'm about 174 pounds, and my height is 5'5. I work out every day, 20-30 minutes and watch what I eat. Have been doing so for a month. But haven't seen much improvement. Why is that? And how can I change it?
October 28, 2011
Hi!!
My name is Catose, I'm 27, 5 ft tall and I weigh about 140 pounds. I need to lose 20 pounds asap. Please help
October 25, 2011
I'm 25 years old and about 197 lbs. I went on a hunger strike last year that lasted 13 days. I was around 145 lbs. then. I've gained over 50 lbs. in one year and I don't feel healthy. I don't eat often, some days only once, it just depends on my schedule really. I feel like the weight gain was too much too fast. Now, I'm looking for advice on how to speed up my metabolism again. I feel like my body may be still be in shock since I deprived it of food last year.
Do you have any suggestions?
Thanks!
Viridiana
October 19, 2011
I'm a 41 yr old female. I've always been excercising but last 2 weeks I upped my workout and watch my food. Now I eat about 1,200 cal a day - more protien, less fat and carb and exercise 6 days a week (both weight and cardio alternately. I put on a kilo more after a week of this and see no changes in my body, infact I think I look flabbier! What am I doing wrong? HELP! :(
October 19, 2011
what exactly does your workout look like and have you seen these tips here?
October 19, 2011
I do 3 days of cardio (interval circuit), 1 day of yoga and 2 days of weight and I rest 1 day. What should I cut or increase to see fast result?
October 19, 2011
Hi Lucia, if you've been doing weights the kilo you've put on is more than likely muscle as it weighs more than fat.. I did the same thing but plateaud at the same weight for about a month but lost 2 dress sizes.. It's confusing but don't always trust the scales, best way to determine if you're losing fat/weight is to get out a measuring tape and measure your bust, under bust, waist, hips, thighs and anywhere else you want to check and check this weekly and you'll notice you're losing cms even if the scale doesn't move.. You can also tell by your clothes getting loser..
October 29, 2011
im never in my life i been doing exercise and my bigger consern is to get muscles becouse dont like muscles,how can loose way whitout getting mucles??
October 18, 2011
any of the plans here will help you lose weight without gaining too much muscle
October 18, 2011
I'm a 41 yr old female. I've always been excercising but last 2 weeks I upped my workout and watch my food. Now I eat about 1,200 cal a day - more protien, less fat and carb and exercise 6 days a week (both weight and cardio alternately. I put on a kilo more after a week of this and see no changes in my body, infact I think I look bigger! What am I doing wrong?
October 17, 2011
hi,
im 16 and a girl. a calculator tells me my body burns 1300 calories a day. but aparently people tell me i should have 2000 ish? i eat around 1700 though as i do a lot of walking daily.
should i stick at 1300 or should i be eating more?
my height is 5ft 2 inches and 93lbs if it helps
thanks
October 09, 2011
at 93 pounds nothing is going to help b/c you don't have much of anything to lose!
October 09, 2011
I am 29 yrs male, 175 pounds , 5.11 tall. I take in less than 2000 cal daily. I mostly eat chicken (wing, thigh) with vegetables cooked. I also eat whole wheat bread. I walk about 2 to 3 hours a day fast pace (6km/hr). Yet, I do not notice that much loss. What might be the problem? Thank you.
September 30, 2011
Thank you for your reply.. Okey, it might be easy. But, if I do 3 hrs fast pace, I am supposed to lose around 900 cal. Also my body burns around 2000cal a day for it to function. So my total burned cal should be 2900cal and if my intake is only 1900. Then I should burn a 1000/day and lose 1kg a week. Am I not correct or missing some calculations here. Thank you
October 01, 2011
you're correct but look at tip# 33 here you can count cals all day long but your body will get used to it and you'll stop seeing results
It's best that you dont WORRY about how many calories you burn while working out but you focus on HOW intense your workout is.
You or I could burn thousands of calories doing simple stuff like walking or even watching tv and lose SOME weight at first but eventually we will have to kick up the intensity to lose fat
October 01, 2011
heyya. i've never been able to stick to a very low calorie diet or anything like that. i eat a lot of chocolate and i think thats where the problem is. i just want to lose around 5kg of weight mainly on my love handles, belly and arm area. . any suggestions on how to do it in a healthy way?
September 20, 2011
see how to lose weight because to get rid of love handles, belly and arm you need to just lose weight all over
September 20, 2011
I have hypothyroid disease and i have osteoarthiritis in one
hip.My thyroid levels are up and down and my hip pain slows down my efforts to work out as much as i would like.I work out 3-4 days a week.I have an elliptical/bike,rower and treadmill.i have lost 21 pounds.I had lost 35 but i gained some back.Some days i do not eat enough.I cut down on sweets.I eat lots of fruits and veggies but i have not lost the pounds i gained.Please give me some ideas what to do.
September 12, 2011
i would like to slim down my belly by 5 to 10 kg how do i acheive this effectively
August 30, 2011
my weight always goes to my thighs & upper arms. What is the best way to lose this weight?
August 25, 2011
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