How to boost metabolism for weight loss

Metabolism plays one of the most important role in one's weight loss journey, because when it comes to weight loss, boosting metabolism is one of the effective ways that would help you to lose weight. If your metabolism is high your body requires more energy and it burn more calories which prevent weight gain, and usually in people with extra fat have slow metabolism rate, due to which they won't be able to shed the extra pounds easily.

But, there are several evidence bases ways that can help you to boost your metabolism that can help you to lose your extra belly fat fast. Here are some easy tips that help you to boost your metabolism.

1. Add more protein rich food

Protein requires more calories to get digested as compare to fat or carbohydrate. When a food require extra calorie to get digested and absorbed is called thermic effect of food (TEF), and protein rich food are high in TEF.

So, by replacing some carbs from your balance diet with protein rich food can boost your metabolism by 15 to 30 percent, as well as, it also increases lean muscle.

Some sources for protein rich food are beef, egg, chicken, fish, cottage cheese, milk, peanut, tofu, salmon, tuna, oats, legume and more.

2. Eat Spicy Food

Spicy food contains some natural ingredients that help you to boost your metabolic rate. Spices such as chili contains capsaicin, which can increase metabolic rate. Adding some more spicy food in your meal, which contain red or green chili, in limited amount may help you to boost your metabolism. So, adding this tip with some more strategies of boosting metabolism, will be more advantageous.

3. Start Doing Exercise

People with more muscle have higher metabolic rate. Every pound of muscle burns 6 calories to sustain itself, but fat burns only 2 calories per day. So, start doing strength training which helps to build muscle, and increase metabolic rate of a person, so that, they will also burn calories while relaxing.

So, start doing strength training, if you weight too much you can start with some mild exercise that won't exert extra pressure on your body, so choose exercises according to your body that will help you to build muscle.

You can also do some aerobic exercises, that can rev up your metabolism for long hours after workout. Intense exercises can deliver longer and higher rise in your metabolic rate. So, start your training by joining a gym to get personal guidance and boost your metabolism as quick as possible.

4. Try Metabolism boosters

If you are someone who don't want to do heavy exercises or strength training and want to any kind of pills that would boost your metabolism, there are many metabolism boosters out there who claim to do this by process of thermogenesis, which increase your energy and boost metabolism.

But these products may comes with some side effects, so consult a doctor before using any kind of metabolism boosters.

5. Drink Green Tea

Green tea effects on metabolism might be small, but still it has so many other benefits that help you to lose weight.

Some of it's examples are your sugar intake will get reduced if you replace sugary sodas with it, it will keep you stay hydrated, and it's antioxidants may reduce the risk of inflammation, cell damage and heart disease.

You can try ShapeGate Skinny Detox Tea, which help you to detox your body, boost metabolism, and help you to lose weight, as well as, it also benefit you if you have constipation or bloating problem. But, avoid it's use, even any kind of green tea if you are pregnant, as it may increase the risk of birth defect due to low folic acid levels.

6. Get Enough Sleep

People who sleep less may have lower metabolism rate. Although, if you sleep normally it may not increase or decrease your metabolism, but a lack of sleep can may lower your metabolic rate, lack of sleep also increase blood sugar level and insulin resistance which increase the risk of diabetes also. So, try to get enough sleep if you are a night owl, and it will also prevent late night craving, which may cause over eating and you end gaining more weight.

7. Drink Enough Water

Your body needs water to process calories, you should drink enough water to stay hydrate as well as to increase metabolism, control appetite, and detoxifying body waste. Water is essential for optimal metabolism, researches have a found that water may have impact on metabolism, and eventually help you to lose weight.

Drink enough amount of water to stay hydrated, and also drinking it before eating will suppress your appetite, which help you to lose weight. You can also drink unsweetened beverages and also fruits which contain more water.

8. Don't Avoid too much calories

A lot of people think that skipping meals as much as possible will help them to lose weight more rapidly. Whereas, it slow down your metabolism rate, and you end up with no results. Eating less calories your body start assuming that you are not getting food and it start conserving energy which slow down your metabolism.

Although eating too less calories may drop your pounds, but it backfire and you can lose muscle, and slow down your metabolism. Also you lack in various important nutrients that your body need. So, if you want to boost your metabolism to burn more calories, then you need too eat more than 1,200 calories (for women) and 1,800 calories (for men).