Can you actually boost your metabolism? The answer is yes. Research has shown that there are things you can do to accelerate your metabolism and inevitably burn fat.
So, what are they exactly? First thing first, you’ll need to add certain things to your diet to ensure an effective boost to the metabolism.
Research shows that one of these is drinking at least 100mg of your daily brew can boost your metabolism and increase fat burning.
When you drink coffee, your blood raises levels of adrenalin which promotes the release of fatty acids from fat tissue and hence increases weight loss.
One study showed that drinking coffee increased fat burning up to 29%, while other research has shown that caffeine has a “significant influence” on the metabolism.
“Caffeine at commonly consumed doses can have a significant influence on energy balance and may promote thermogenesis,” the study reported.
Another thing you can consume is spicy food. Peppers contain a substance called capsaicin which has been shown to boost the metabolism.
One study showed that eating peppers would burn at least 10 calories more per meal. It’s a small amount, but over sustained periods of time, eating at least one spicy meal a day will help towards boosting your metabolism.
You can also cook with coconut oil as it is high in medium-chain fats, which studies have shown to increase your metabolism by 12 per cent in comparison to long-chain fats which increase the metabolism just by 4 per cent.
Ensuring you get enough shut-eye is also imperative to boosting your metabolism. According to studies, when your sleep is deprived this has a negative effect on your metabolism due to increased blood sugar levels, insulin resistance and decreasing the satiety hormone leptin and increasing the hunger hormone ghrelin.
When this happens, your metabolism slows down and you tend to eat more, so getting a good quality night’s sleep is crucial to boosting your metabolism.
You should also implement high intensity interval training into your schedule. Studies show that a HIIT session helps boost metabolism and burns fat up to 17% over a 12-week period.
What’s more, another study found that even after the exercise had finished, participants continued to burn fat.
Lifting weights was also discovered to help boost the metabolism. One study showed that building muscle not only boosts the metabolism, but helps you burn fat even on rest days.
So if you’re looking to boost your metabolism remember this: drinking coffee, eating spicy foods, cooking with coconut oil, getting enough sleep, and scheduling in HIIT and lifting weights will all help reach your goals.