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10 Easy Ways to Boost Your Metabolism and Lose Weight
Metabolism is the term for all the chemical reactions in your body. These chemical reactions keep your body alive and functioning.
However, the word metabolism is often used interchangeably with metabolic rate or the amount of calories you burn. The higher it is, the more calories you burn and the easier it is to lose weight and keep it off. Having a high metabolism can also give you energy and make you feel better.
Here are 10 easy ways to increase your metabolism:
1. Eat Plenty of Protein at Every Meal
Eating food can increase your metabolism for a few hours.
This is called the thermic effect of food (TEF). It's caused by the extra calories required to digest, absorb and process the nutrients in your meal.
One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30 percent of their diet (9).
Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it helps prevent you from losing muscle, a common side effect of dieting (10, 11, 12, 13, 14, 15).
Bottom Line: Eating more protein can boost your metabolism so that you burn more calories. It can also help you eat less.
2. Drink More Cold Water
This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.
One study of overweight adults found that those who drank half a liter of water before their meals lost 44 percent more weight than those who didn't (19).
Bottom Line: Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.
3. Do a High-Intensity Workout
High-intensity interval training (HIIT) involves quick and very intense bursts of activity.
Bottom Line: Mixing up your exercise routine and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat.
4. Lift Heavy Things
This means you will burn more calories each day, even at rest (40).
In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise or resistance training (45).
After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism (45).
Bottom Line: Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.
5. Stand up More
In fact, compared with sitting, an afternoon of standing up at work can burn an extra 174 calories (48).
Bottom Line: Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk.
6. Drink Green Tea or Oolong Tea
It's thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.
Bottom Line: Drinking green tea or oolong tea can increase your metabolism. These teas may also help you lose weight and keep it off.
7. Eat Spicy Foods
However, many people can't tolerate these spices at the doses required to have a significant effect (65).
One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 lb (0.5 kg) of weight loss for an average-weight male (66).
Alone, the effects of adding spices to your food may be quite small. However, it may be slightly useful when combined with other metabolism-boosting strategies (67).
Bottom Line: Eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight.
8. Get a Good Night's Sleep
This may partly be caused by the negative effects of sleep deprivation on metabolism (70).
This could explain why many people who are sleep deprived feel hungry and struggle to lose weight.
Bottom Line: Lack of sleep can decrease the amount of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones.
9. Drink Coffee
However, this seems to affect lean people more. In one study, coffee increased fat burning by 29 percent for lean women, but only 10 percent for obese women (80).
Bottom Line: Drinking coffee can significantly increase your metabolism and help you lose weight.
10. Replace Cooking Fats with Coconut Oil
Unlike other saturated fats, coconut oil contains a lot of medium-chain fats.
In one study, researchers found that medium-chain fats increased metabolism by 12 percent, compared to long-chain fats, which raised it by just 4 percent (87).
Bottom Line: Replacing other cooking fats with coconut oil may help boost your metabolism slightly.
Take Home Message
Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.
Having a higher metabolism can help you lose weight and keep it off, while giving you more energy.
This article was reposted from our media associate Authority Nutrition.
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Speaking during a conference in Washington, DC in June, Derrick Morgan, senior vice president for federal and regulatory affairs at the American Fuel & Petrochemical Manufacturers (AFPM), touted "model legislation" that states across the nation have passed in recent months.
AFPM represents a number of major fossil fuel giants, including Chevron, Koch Industries and ExxonMobil.
"We've seen a lot of success at the state level, particularly starting with Oklahoma in 2017," said Morgan, citing Dakota Access Pipeline protests as the motivation behind the aggressive lobbying effort. "We're up to nine states that have passed laws that are substantially close to the model policy that you have in your packet."
Big Oil is now using its political power to try and criminalize protests of oil & gas infrastructure.— Friends of the Earth (@foe_us) August 19, 2019
"This legislation has potential to punish public participation and mischaracterize advocacy protected by the First Amendment."https://t.co/bmiHjONEhy
The audio recording comes just months after Texas Gov. Greg Abbott signed into law legislation that would punish anti-pipeline demonstrators with up to 10 years in prison, a move environmentalists condemned as a flagrant attack on free expression.
"Big Oil is hijacking our legislative system," Dallas Goldtooth of the Indigenous Environmental Network said after the Texas Senate passed the bill in May.
As The Intercept's Lee Fang reported Monday, the model legislation Morgan cited in his remarks "has been introduced in various forms in 22 states and passed in ... Texas, Louisiana, Oklahoma, Tennessee, Missouri, Indiana, Iowa, South Dakota, and North Dakota."
"The AFPM lobbyist also boasted that the template legislation has enjoyed bipartisan support," according to Fang. "In Louisiana, Democratic Gov. John Bel Edwards signed the version of the bill there, which is being challenged by the Center for Constitutional Rights. Even in Illinois, Morgan noted, 'We almost got that across the finish line in a very Democratic-dominated legislature.' The bill did not pass as it got pushed aside over time constraints at the end of the legislative session."
Many of the state bills restricting the right to protest have been "drafted by companies and passed through groups like ALEC, the secretive group of corporate lobbyists trying to rewrite state laws to benefit corporations over people." @greenpeaceusa https://t.co/ZxpTjWdrwT— Stand Up To ALEC (@StandUpToALEC) May 6, 2019
Reposted with permission from our media associate Common Dreams.