8 Ways To Boost Your Metabolism Naturally and Burn Fat Fast

To lose weight effectively, it's important to understand the correlation between metabolism and fat burning. Metabolism is a chemical process whereby hormones and enzymes are solicited to convert food into glucose to be used as energy for our daily activities. You also have the basal metabolic rate(BMR), which is the amount of calories your body burn to sustain itself even at rest. Your metabolism can have a significant impact on how much fat you can potentially burn. People with a fast metabolism can burn fat faster than those with a sluggish metabolism. Our metabolism is totally in our control, things like exercise, food and lifestyle can dictate our metabolic rate. Here are 8 ways to boost your metabolism naturally and burn fat fast.

1. Add spices to your meals.

Spices have the ability to increase your body's heat due to their thermogenic properties. Consequently, they can play a key role in revving up your metabolism and enable you to burn fat fast. Eating spicy foods every now and then have several health benefits as well which can contribute to your overall weight loss efforts. Here is a detailed article "Do Spicy Foods Help You Lose Weight? 9 Powerful Spices" revealing how spices can help you burn fat and lose weight by boosting your metabolism.

2. Eat 4-6 small meals.

Eating the traditional 3 big meals per day is a big mistake if your goal is to burn fat fast. There is a myth which says that eating large meals will speed up your metabolism but actually it's the contrary which is true. Large and infrequent meals will slow down your metabolic system whereas small but frequent meals(4-6) will ignite your metabolism. People who eat more frequently like every 2-3 hours but control their food portions have a more active metabolism making them prone to burn fat fast.

3. Eat breakfast.

Breakfast is the most important meal of the day. During your sleep, your body has been deprived of food for several hours. When you wake up, your metabolism is slow and you need a healthy breakfast to rev it up. A good breakfast will include complex carbohydrates like oatmeal, protein like eggs, some fruits like apples, bananas, blueberries and a glass of water.

4. Eat nutritious foods.

There is nothing worse for your metabolism than eating simple carbs and worst if you eat a lot of them at one go which is easy to do since they are not satiating and digest fast. Eating too much simple carbs will cause a spike in blood sugar/glucose levels followed by a crash later on and can trigger an insulin resistance making you more susceptible for fat storage. Insulin resistance means your body can't use all that glucose for energy and any excess is stored as fatty deposits. Examples of simple carbs include most foods made from white flour like white bread, white pasta, pizzas, cakes, tarts, pastries, donuts, fried dough foods, biscuits. Other foods will include white rice, jam, high fructose corn syrup, candies, cookies, pies and so on.

To kick your metabolism into high hear, focus on complex carbs, lean protein, vegetables, fruits and healthy fats. Here is a small list of foods belonging in these categories - Oats, oat bran, brown rice, wild rice, quinoa, rye, barley, sweet potatoes, yams, beans, lentils, eggs, low-fat milk, cottage cheese, greek yogurt, white fish, skinless turkey/chicken breast, salmon, sardines, tuna, lean beef, buffalo/bison, broccoli, cauliflower, asparagus, green beans, spinach, blueberries, apples, strawberries, bananas, avocados, olive oil, flax seeds, fish oil, nuts. All these are weight loss foods rich in dietary fiber, lean protein, vitamins and other nutrients which maintain stable blood sugar levels due to their slow digestion making you less prone for fat storage.

5. Drink more water.

Not drinking enough water every day can slow down your metabolism and make you feel lethargic. Have at least 8 big glasses of water daily to keep you energetic. You'll need more than that if you exercise.

6. Get adequate rest.

Not getting enough sleep will make your metabolism become more sluggish as you experience a drop in energy levels during the day. Have 7-8 hours of quality sleep every night and sleep before midnight preferably. Your fitness level will be sharper.

7. Perform compound exercises.

Compound exercises can boost your metabolism as they recruit more muscle fibers. In addition, it has also been discovered that since they naturally increase testosterone levels in men, they have a positive effect on your metabolism. Compound exercises solicit several muscle groups in a single movement and they are very effective for building muscle mass fast and aiding weight loss too. Some examples include bench press, military press, bent-over rows, squats, deadlifts, pushups, pullups and dips. Check out "Compound Exercises To Lose Weight" for more information.

8. Perform HIIT.

HIIT stands for High Intensity Interval Training and it's a cardiovascular exercise technique which burns fat fast. It's usually comprised of short bursts of intense exercise followed by moderate intensity and slow intensity then repeat the process again for a few sessions. This technique is known as the "low duration high intensity" since you don't need to perform the traditional monotonous "high duration low intensity" session of cardio. It has been proven that HIIT burns fat well beyond the initial exercise since it sets your metabolism on fire. Check out "High Intensity Interval Training For Weight Loss and Burning Fat" for more information.

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