Looking for a magic pill, or powder, or Harry Potter-type elixir to speed up your metabolism? Sorry, gal, it just ain’t gonna happen. But you can make lifestyle change that’ll help to keep your metabolism churning; not only does that help you keep fat off, it helps you on the field.
*#1. Crush It At The Gym *
Lift quicker, lose weight faster: A 2012 study published in the Journal of Translation Medicine found that using high-intensity interval resistance training (HIRT)— short workouts using heavy weights—increased resting energy expenditure in subjects (REE) by 23 percent, or 424 calories, in the 24-hour period following the workout.
#2. Start Your Morning Off With Breakfast
Science goes back and forth on the whole “eat small meals to speed up your metabolism” thing*, but here’s a case for doing so: more, smaller meals will keep you feeling full and your body continuously working to digest. Just keep portion size in check to avoid the chunk.
*One study focused on obese subjects found that eating breakfast wasn’t key to weight loss, it did provide energy, help control hunger cravings, and rev up metabolism.
#3. Get More Sleep
No, not during second period Math or while you work your day job—sleep better each night. Is it really that important? Heck yes! A University of Colorado study using 16 healthy men and women over a two-week period found that people who stayed up later were found to eat more carbs, a smaller breakfast, and a larger dinner. Another
A University of Colorado study using 16 healthy men and women over a two-week period found that people who stayed up later were found to eat more carbs, a smaller breakfast, and a larger dinner. Another study involving 224 subjects from U of Penn found that getting your munchies on late at night led to consuming fattier foods, which translated to weight gain.
#4. Drink Up
Put the flask down and pick up some water. Even being slightly dehydrated screws with your performance both mentally and physically, as well as impedes metabolism. Two studies from ’03 and ’07 using overweight subjects confirmed that drinking a mere 16 oz. of water led to more energy expenditure, or what nerds refer to as water-induced thermogenesis.
#5. Relax, Lady
Stress can lead to a cortisol spike, which can create hunger and slow metabolism. Some of the natural go-to stress relievers include meditation, yoga, talking a walk — the latter of which may be easiest and most practical for you to do most often; studies show that plants and natural scenery can help reduce stress levels, lower blood pressure, and alleviate muscle tension.