Have you been dieting for months without losing a pound? Wonder what you’re doing wrong? First of all, stop blaming yourself! From genetics to thyroid disorders and hormonal imbalances, there are several factors influencing weight loss. Perhaps you have a sluggish metabolism. Prolonged dieting, stress, and overtraining can slow down your metabolism, leading to plateaus. Your body adapts to a low calorie intake and begins to use less energy for fuel.
Luckily, it’s never too late to fix your metabolism. It all comes down to the choices you make every day. Some tricks, such as drinking green tea, lifting heavier weights, and spicing up your meals, can ignite your fat-burning engine.
Just follow these four easy steps to boost your metabolism:
Load Up on Protein
The first thing you should do is to increase your protein intake. This nutrient revs up your metabolism and promotes fat loss. It also keeps hunger at bay, so you’ll feel full longer.
Under certain circumstances, protein can be utilized as a source of energy. Additionally, it helps build muscle and prevents catabolism (muscle loss) during weight loss. A high-protein diet can help you recover faster from training, burn fat, and gain lean mass.
Stress is often the culprit behind a slow metabolism. When you’re stressed, your body feels threatened and begins to store fat. It’s a natural survival mechanism. Moreover, stress drains your energy, leaving you hungry and fatigued. It’s not unusual to crave sugar or eat for two after a long day.
Even though you can’t completely avoid stress, there are ways to offset its harmful side effects. Regular exercise, yoga, pilates, deep breathing, and meditation can help. Make sure you get proper sleep and squeeze more “me time” into your routine.
Spice Up Your Meals
Cinnamon, chilies, hot peppers, ginger, garlic, turmeric, and other spices can naturally boost your metabolism. For instance, chilies are high in capsaicin, a substance that increases fat oxidation and energy expenditure. Basically, it elevates your body’s core temperature, causing you to burn more calories at rest. Next time you cook, spice up your meals to lose weight faster!
Go Heavier in the Gym
Another simple way to increase your metabolism is to lift heavier weights. Strength training helps build muscle and burns fat, which in turn, improves body composition. More muscle mass equals a higher metabolic rate. For best results, focus on compound exercises, such as the walking lunge, squat, deadlift, and bench press.