You can supercharge your metabolism and make weight loss far easier by exercising and eating healthy. Weight loss is a high priority to many people in the US. Obesity is now the leading cause of preventable death. Obesity is considered anyone that is 20 percent overweight or a BMI of 30 or higher. Virginia, which has an average percentage of obesity, has risen to 29 percent of the population recorded as obese. It’s time to take charge and challenge Colorado for the state with the lowest rate of obesity. Let’s turn back the clock and eliminate the epidemic now.
A high intensity workout will get you started.
High intensity interval training is training that combines a burst of activity with a slightly longer recovery period. It doesn’t just burn calories while you do it, it burns calories hours after you’ve finished by boosting your metabolism. Not only does it burn more calories, it burns fat! One study showed that of the 4.4 lbs of fat mass lost in 12 weeks by overweight males, 17 percent was abdominal fat.
Strength training does more than aerobics.
There’s a good reason strength training works to build your metabolism. It’s because it builds your muscles. Muscle tissue burns more calories than fat tissue does, so the more you have, the more you boost your metabolism. When you lose weight, your body doesn’t have to work as hard to walk or do other everyday things. That’s because it isn’t carrying as much weight. When you build muscle mass as you lose weight, you’ll not only look thinner than you would if you just lost weight, you’ll offset that drop in calories and continue to burn the same amount or more.
Don’t sit still for long.
If you have a desk job that keeps you sitting for hours on end, you’ll find it far more difficult to shed extra weight. There are several solutions to this problem. One is to stand more frequently, the second is to invest in something extra for your office, a standing desk where you can alternate between sitting and standing. You can even pitch the idea to your boss using the premise that it’s better for the employees’ health and could even lower the number of sick days and reduce the cost of insurance. Standing just four hours longer could burn an extra 170+ calories each day. If the first two are impossible, move more while you sit. Jiggle, wiggle, move your legs, march seated or whatever it takes to keep the blood flowing and calories burning.
– Drink cold water. Not only does water often replace higher calorie drinks, saving calories in the process, 17 ounces of water increases resting metabolism by as much as 10 to 30 percent. If that water is cold, it increases the calories burned even more because the body has to warm it.
– Get more sleep. Sleep deprivation causes a slower metabolism and a craving for food since it boosts the hunger hormone. It affects sugar processing too.
– Use more medium chain fats for cooking. Coconut oil, a medium chain fat has shown to increase weight loss when used instead of long-chain fats. (The best bet is to avoid frying food.)
– Grab a cup of coffee or tea. Both coffee and tea increase the metabolism. Green or oolong tea increase it by 4 to 5 percent, while coffee burns it by 3 to 11 percent.