Finding out how to lose weight shouldn’t be so complicated. Once you start eating more mindfully and do some exercise, you should naturally start to lose belly fat without having to put yourself through the horrors of intermittent fasting or the keto diet – although both have a lot of fans, and a certain amount of scientific evidence to support them. One way to help the weight loss process is to speed up your metabolism and to do that, we’ve collected 3 easy-to-follow tips that you can implement today. You don’t necessarily need a wealth of equipment either. In fact as well as weight loss its even possibke to Get big arms with no weights.
• Fitness experts predict top 5 post-lockdown fitness trends
An improved rate of metabolism can help you keep weight off, and generally turn you into a healthier and leaner individual. As usual, there’s no instant fix to be had here, but being fit and having a faster metabolism quickly become a virtuous circle.
- Best running headphones
1. Do high-intensity HIIT workouts
Why should you try HIIT workouts? For one, it improves metabolism and burns calories long after you finished with your daily HIIT session, making you a fat-torching machine that’s on 24/7. The best thing about HIIT workouts is that they can be done anywhere using any sort of equipment: you can do a full body HIIT workout in the park or even follow the ultimate HIIT workout that uses your bodyweight only (and a skipping rope).
You can also have a HIIT sessions on a treadmill, elliptical trainer or rowing machine but even if you haven’t got the best home gym setup, you can do HIIT with cheap fitness equipment still available to buy online. Try to do HIIT workouts in the morning: research reveals early morning is the best time for weight loss.
- Best workout shoes
2. Include more protein in your diet
According to research cited by Healthline, “protein causes the largest rise in TEF (thermic effect of food). It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.” As Healthline explains, the “thermic effect of food caused by the extra calories required to digest, absorb and process the nutrients in your meal.”
Since digesting protein takes more effort from your body, by eating more of it you will basically work out using your metabolic system (we might be exaggerating here). Protein is also essential for muscle repair and recovery, so if you are actively working out, it is recommended to take between 1.6-2 grams of protein per body kilogram per day.
You should source protein from a variety of food stuff like lean meat, nuts, green veg and eggs. Supplementing protein is also popular among athletes: protein powder shakes are probably the most convenient way to get your protein fix on the go but you can also have protein bars or jerky as well as post workout snack.
- Best blender
3. Drink coffee, green tea and more water
Caffeine found in coffee and teas can boost metabolism significantly. Not everyone reacts to caffeine the same way and it is also recommended not to drink too many cups of coffee/caffeinated beverages in a day. Green tea has a lower caffeine content so combining coffee and green tea consumption can have better results.
Drinking more water can also improve metabolism: combine increased water consumption with more fibrous food for the best results.
- Best gym water bottle