If you are not taking care of your habits, your metabolism is likely to slow down. However, remember that your body is under your control. If you do not feel good, you are chronically tired, and you notice the accumulation of excess weight, it is time to take some measures to speed up your metabolism and become full of energy.
Get enough sleep
Your sleeping habits are what largely determines the metabolic rate. Studies have shown that sleep deprivation dramatically slows metabolism and increases the risk of type 2 diabetes. Lack of sleep can increase your appetite. If you cannot fall asleep easily, try to turn off the electronic devices about an hour before bedtime. It has been proven that electronic devices interfere with the production of melatonin, a chemical that regulates sleep.
Caffeine in moderation
Green tea and coffee are the best choice because they contain an adequate amount of caffeine, and do not adversely affect health. Studies have shown that coffee and green tea can boost metabolism. The important thing is not to overdo it because it will cause the opposite effect.
Surprise your body
Do you do the same type of exercises for years? Your body got used to it and the effect is not what you wanted. Try to do some other type of training in order to force the body to get used to something different. The best choice are interval trainings of high intensity. Even if this type of training is shorter than your usual one, it will be more effective.
More muscle means more calories burned while you are resting. This means that your body will burn more calories even when you are sitting. You can build muscle with strength training. It is important that you perform these exercises properly in order to stimulate the muscles. The best choice are exercises that encourage a greater number of muscle groups at the same time.
Most people do not drink adequate amounts of water. Studies have shown that adequate intake of water can speed up your metabolism. Be aware that sometimes 8 cups a day will not be enough. If you exercise intensely, you will need to drink more water. Be aware that sometimes 8 cups of water could also be too much, especially if you ate the soup that day or consumed fruits and vegetables with a high percentage of water.
Certain foods can speed up metabolism and therefore their intake should be increased. On the other hand, some foods can drastically slow it down, so their intake needs to be reduced. Be smart in choosing foods and reduce your intake of processed products. Eat only when you are hungry and stop eating just before you are about to be completely full.
Not many people find exercising that interesting, but there are many different ways to move your body and boost the metabolism. Yoga ball is a great way to train while at home, in front of a TV. Jumping rope can bring anyone back to childhood, when setting up new challenges and achieving them was the best feeling in the world. Riding a bike or rollerblading is always an enjoyable thing to do, especially because it is an outdoor activity. Moreover, there are many exercises that can be done on the trampoline and these fitness centers are becoming increasingly popular in the world. In addition, these places are organized and fun for children as well, and they offer a variety of services like group trainings, party venues for kids, recreational fun, food and drink, etc.
Only 30 to 60 minutes of aerobic exercises 3-4 days a week can speed up your metabolism. Aerobic exercise will speed up your heart rate and stimulate the release of endorphins. These exercises should be done in moderation, because too much exercise is not good. Push yourself, but not too much. Moderation is the key to everything, including exercise.
In order to accomplish your goal, and fall in love with your reflection in the mirror again, avoid strict diets, heavy meals and alcohol, and, of course, exercise regularly.
Tracey Clayton is a full time mom of three girls. She loves cooking, baking, sewing, spending quality time with her daughters and she’s passionate in writing. Her motto is: “Live the life you love, love the life you live.” Find her on Facebook.