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why is it so important to boost or
increase your metabolism simply put the
higher your metabolic rate is the more
calories you burn
hence the easier it is to lose weight
and keep it off summer with a sluggish
or slow metabolism will gain more fat
from eating less food in comparison to a
person with a fast healthy metabolism so
what affects your metabolism genetics
age weight diet exercise habits as well
as lifestyle there are certain areas in
which we can't control such as our genes
and also age as we age we start to lose
five to six pounds of muscles every
decade starting in our late 20s so if
you choose to do absolutely nothing
about it that's when you'll start to see
the weight pile on as you age saying
that however there are also areas which
we can control our weight diet exercise
routine and lifestyle these are the
areas we should take control of and it
can speed up our metabolism so I'm going
to share with you eight effective ways
to boost your metabolism burn fat and
lose weight the only way to increase
lean muscle mass is to lift weights for
every pound of lean muscle your body
burns an additional 14 calories a day
whereas a pound of fat only burns 2 to 3
calories this small difference can add
up over time hence people who are leaner
with higher muscle mass burns more
calories at rest compared to those with
higher body fat adding strength training
two to three times a week burns
significantly more fat than those who
only perform cardio exercises resistance
training can involve using the machines
in the gym all three weights such as
dumbbells
kettlebells or equipment such as a
resistance band or even bodyweight
exercises such as push-ups and pull-ups
swap steady paced cardio for HIIT yes
going for a long job can be great to
burn calories but it isn't the most
efficient or effective way to achieve
that link physic you're after
high-intensity interval training or more
commonly known as HIIT involves quick
and exert intense bursts of energy
implementing a consistent hit routine
requires your body to consume more
oxygen making your mitochondria work
harder and burn more energy hit training
can burn a similar amount of calories in
half the time compared to a low
intensity steady base cardio
not only will you be saving time you'll
reap the benefits of a hit workout even
after the session so after your heat
workout your body continues to burn
calories for up to 36 hours by
increasing your metabolic rate that
boost of metabolism will not be possible
through a steady paced cardio training
you can very easily incorporate interval
training into your workout by inserting
a 30 second sprint into your jock or
bike followed by a one-minute recovery
and repeat this cycle for 10 times if
you are any gasping for air you are an
existing enough effort for it to be
considered a hit training it has to be
intense don't starve yourself yes in
order to lose weight you need a calorie
deficit however an extreme calorie
deficiency long term can wreak havoc on
your metabolism if your underfitting
your body on regular basis your
metabolism will adapt to the new lower
calorie intake your metabolism works
more efficiently to try and preserve the
remaining calories
hence slowing down your metabolism yes
you will loose weight but is this
sustainable once you were to go back to
your normal ways of eating or increase
your food intake that's when you will
start piling on the weight again and it
happens really fast avoid extreme diets
instead reduce your calorie intake at a
healthy and realistic pace which can
help you lose weight and at the same
time you know that you can sustain this
for life but power up with protein
TEP which is also known as the thermic
effect of food is caused by the extra
calories your body uses to digest absorb
and process the nutrients in your meal
protein causes the largest rice in TEP
as it is harder for your body to break
it down it raises your metabolic grid by
15 to 30 percent compared to five to ten
percent for cups and zero to three
percent for fats
therefore consuming plenty of protein
can make you burn an extra 100 to 200
calories a day plus you will also feel
more full and prevent overeating eating
large amounts of carbohydrates without
any protein will spike your blood sugar
levels only to have it crash one or two
hours later this cycle will wreak havoc
on your metabolism and leave you
fatigued and in a constant state of
hunger that doesn't mean you have to
consume a very high protein diet the
guideline to simply follow is check that
20 to 30 percent of your total daily
calories come from protein and the
easiest method I like to follow is to
have a serving of protein such as lean
meat fish nuts legumes or yogurt at
every meal and snack next sip on black
coffee studies have shown that the
caffeine in coffee can boost metabolism
by 3 to 11 percent and this is why if
you were to take a look at fat burners
most of them have caffeine as
one ingredient that doesn't mean that
you should be a caffeine addict and just
sip on coffee all day long expecting to
lose weight you still need to put in the
effort drinking a cup of black coffee
before exercising can improve your
workout performance speed up your
metabolism
hence help you burn fat more efficiently
and that's something I personally
practice myself so one cup of joe before
my training exercising has tons of
benefits however if you have a sedentary
life where you're set on your desk for 8
hours every single day and you only move
for an hour in the gym that's probably
not the best way to boost your
metabolism throughout the day the goal
here is to move more sitting to much
kills you and it's even dubbed as the
new smoking long periods of sitting
print fewer calories and can lead to
weight gain and many other health issues
an effective way to increase your
metabolism with very minimal effort is
to stand up and move more perhaps work
from a standing desk or set yourself a
reminder to move every hour get up get
yourself a cup of tea do some simple
stretches or just walk around your
office make the effort to move more by
walking to get lunch taking public
transport or taking the stairs all these
daily incidental movements can help you
to burn more calories and even lose
weight with very minimal effort we all
know the importance of water but did you
know that your body needs water to
process calories hence if you are even
slightly dehydrated your metabolism may
slow down some simple tricks to drink
more water daily is to drink a glass
once you're up in the morning and drink
a glass of water before every meal or
consume a healthy vegetable soup before
your meal and also snack on fresh fruits
and vegetables which naturally contain
water what helps to fill you up which
means those who drink more water will
tend to consume less food what you
really need to avoid are sugary drinks
and alcohol as they contain empty
calories but can add up over time and
cause weight gain and I can't stress
this enough get enough rest lack of
sleep can be linked to being overweight
sleeping is something we don't
prioritize in our busy and hectic
lifestyle not getting enough rest can
disrupt your hormones change the way you
process sugar and decrease the number of
calories you burn sleep affects the
levels of two hormones leptin and
ghrelin which control the feelings of
fullness and hunger leptin sends a
signal to your brain that you've had
enough to eat with that enough sleep
your brain reduces leptin and raises
ghrelin which is an appetite stimulant
hence when you lack sleep you also
notice that you eat and crave more
you're in control of your body's
metabolic rate don't blame it on your
genetics or age making small lifestyle
changes on a daily basis can boost your
metabolism and you will only thank
yourself for it a high metabolism can
help with weight loss maintaining a
healthy weight for life and more
importantly it gives you more energy to
do the things you enjoy and truly live
life what other methods have you tried
to increase your metabolism let me know
in the comments below be sure to give
this video a thumbs up and check out a
lot more fitness tips on my youtube
channel and I will see you in my next
video bye
