To boost metabolism and burn fat, consider the following eight tips:
1. Increase lean muscle mass by lifting weights, as muscle burns more calories than fat.
2. Swap steady-paced cardio for high-intensity interval training (HIIT) to burn more calories in less time.
3. Avoid extreme diets and reduce calorie intake at a healthy pace to maintain sustainable weight loss.
4. Consume plenty of protein to increase the thermic effect of food and boost metabolism.
5. Drink black coffee before exercise to improve workout performance and speed up metabolism.
6. Move more throughout the day by taking breaks to stand up, stretch, or walk, as sitting for long periods can lead to weight gain and health issues.
7. Drink plenty of water to help process calories and avoid dehydration, which can slow down metabolism.
8. Get enough rest and prioritize sleep, as lack of sleep can disrupt hormones and decrease calorie burn.
By incorporating these tips into your daily life, you can take control of your body's metabolic rate and achieve a healthier, more energetic lifestyle.
Here are the key facts extracted from the text:
1. A 30-minute workout, 20-minute recipes, and 10-minute mindfulness exercises are available on the app store or Google Play.
2. Metabolism is the rate at which the body burns calories.
3. A higher metabolic rate makes it easier to lose weight and keep it off.
4. Genetics, age, weight, diet, exercise habits, and lifestyle affect metabolism.
5. As people age, they start to lose 5-6 pounds of muscle every decade, starting in their late 20s.
6. For every pound of lean muscle, the body burns an additional 14 calories a day.
7. A pound of fat only burns 2-3 calories a day.
8. Adding strength training 2-3 times a week burns significantly more fat than only performing cardio exercises.
9. High-Intensity Interval Training (HIIT) can burn a similar amount of calories in half the time compared to low-intensity steady-based cardio.
10. HIIT can increase metabolic rate by up to 36 hours after the workout.
11. Extreme calorie deficiencies can wreak havoc on metabolism.
12. Underfeeding the body regularly can slow down metabolism.
13. Protein causes the largest increase in Thermic Effect of Food (TEF), which can raise metabolic rate by 15-30%.
14. Consuming plenty of protein can make the body burn an extra 100-200 calories a day.
15. Caffeine in coffee can boost metabolism by 3-11%.
16. Drinking a cup of black coffee before exercising can improve workout performance and speed up metabolism.
17. Long periods of sitting can lead to weight gain and other health issues.
18. Standing up and moving more can increase metabolism with minimal effort.
19. The body needs water to process calories, and even slight dehydration can slow down metabolism.
20. Drinking more water can help fill the body up, leading to less food consumption.
21. Lack of sleep can disrupt hormones, change the way the body processes sugar, and decrease the number of calories burned.
22. Sleep affects the levels of two hormones, leptin and ghrelin, which control feelings of fullness and hunger.
23. A high metabolism can help with weight loss, maintaining a healthy weight for life, and increase energy levels.