What if you could burn hundreds of extra calories per day while sitting in a chair or even while sleeping, think about how much easier it would be to burn fat and stay lean, you would have to spend less time working out at the gym.
How much bigger and more filling your meals could be daily well, this isn’t some distant fantasy but instead for most people.
It’s totally possible simply by boosting their metabolism or more specifically their resting metabolic rate.
This is one of the biggest and most overlooked advantages that gives some people the ability to eat more food have more cheat days and simply enjoy life while staying lean.
So, I want to go over seven powerful science packed ways to boost your metabolism, allowing you to burn hundreds of extra calories per day without any extra effort.
Optimize Your Thyroid Function
The first one is to optimize your thyroid function, this one can boost your metabolism by between 500 to 1000 extra calories per day.
If you currently have certain vitamin and mineral deficiencies, it will preventing your thyroid from operating at maximum capacity.
Your thyroid is a butterfly-shaped gland that’s located in the front of your neck, right below your Adam’s apple. Research has proved a long time ago that your thyroid hormones have a major impact on your metabolic rate.
Out of all the vitamins and minerals, it’s especially important to get enough iodine. Because your thyroid gland uses iodine to make thyroid hormones. But the big problem is that according to the World Health Organization, 35% of the world’s population isn’t getting enough iodine on a daily basis. A poor iodine diet can lead to very low levels of thyroid hormones and do your metabolism slow.
The most people primarily get iodine from sea salt but it doesn’t score very high in iodine. So, it’s not very effective at helping you reach your daily requirements. So for most people, it’s a good idea to replace regular salt or even sea salt with iodine salt to make sure that you’re getting proper levels of iodine in your diet.
For those of you that are all about sea salt, the good news is that there are brands that offer iodine salt which would be just as effective.
At maintaining optimal iodine levels, two other very important minerals for thyroid function are zinc and selenium. Because they have a role in the conversion of the thyroid hormone t4 into its active form t3, this was observed in one case study that showed that zinc supplementation could boost t3 levels and metabolism.
In those who lack of zinc, after just 2 months of zinc supplementation, improved their resting metabolism by an extra 527 calories per day. After four months, it went up by a whopping 992 calories per day, so taking a zinc supplement can be a good idea to make sure that your thyroid is functioning optimally and that your metabolism is running at top speed.
Replacing regular cooking oils with MCT oil
Another thing that you could do to boost your metabolism is to switch from regular cooking oils to medium chain triglycerides. MCT oil are high in lauric acid, MCT oil can help improve metabolism to a greater.
One study in particular found that switching to MCT oil lead to a 5% boost and resting metabolic rate. Another study showed that this boost could last for over six hours.
On top of that, a meta-analysis on a group of randomized controlled trials concluded that replacing regular cooking oils with MCT oil can help people lose weight and body fat without negatively affecting.
Lauric acid in MCT oil helped elevate levels of HDL which is considered the good cholesterol and they also decrease the risk of heart disease.
Eat Enough Protein
On to the next easy way to drastically increase your metabolism, eat enough protein out of the three macronutrients protein, carbs and fats. Protein is by far the best at increasing your metabolism.
It does that in two major ways first, it has a high thermic effect of food, which is also known as diet induced thermogenesis.
This means that the amount of energy it takes for your body to digest process and store protein is much higher. When compared to other nutrients in fact, a review published in the Journal of nutrition and metabolism concluded that 15 to 30% of the calories taken in from eating protein are used right back up during the digestion process. That same study found that carbs required much less, at around 5 to 10%, while fats were at the lowest hovering around 0 to 3%.
This means that for every 100 calories of protein that you eat, it’ll take your body anywhere from 15 to 30% calories just to digest process and store that protein source. This amount of calories may not sound like much but if you’re eating between point 1 grams and 8 gram of protein per pound of body weight per day for most people that would end up burning anywhere between 100 to 250 extra calories per day.
The second thing that protein does for your metabolism, it helps you build muscle and prevents you from losing muscle while you get leaner. Which is something that has been shown in countless studies and maintaining more muscle is actually our next method to increase the metabolism it used to be believed that one pound of muscle would burn anywhere from 30 to 50 calories per day.
Eat enough protein help to improve the insulin sensitivity which allows your body to use glucose more efficiently, insulin resistance on the other hand will make it almost impossible to burn for energy.
Drink Enough Water (Cold Water)
I want to talk about staying hydrated throughout the day with water and its effect on your metabolism.
One study showed that drinking 500 milliliters of water or a little more than two cups increase the metabolic rate by 30%.
This may not sound like a lot, but if you do this multiple times a day and on top of that you drink cold water instead of regular water, you would burn 100 or more extra calories per day. Because two separate studies both showed an increase by up to 25% in resting metabolic rate for an hour after drinking cold water. Specifically, cold water is believed to be beneficial, because it forces your body to burn more calories to produce heat.
Eat Chili Peppers and Spicy Food
Another thing, you can do to increase your metabolism is eat Chili Peppers and spicy food. There’s something known as capsaicin that’s found in chili peppers and that’s what causes an increase in metabolism by activating brown fat and brown fat appears to have the ability of being able to use regular body fat as fuel to generate heat.
Another benefit of capsaicin is that evidence shows that it can promote fat oxidation and support your metabolism while restricting calories. So, it can be particularly beneficial to eat spicy food with Chili Peppers while you’re on a diet to prevent or at least limit metabolic slowdown.
Finally as an extra benefit, capsaicin can also help you feel fuller. So if you have something spicy like chili peppers with dinner, this can reduce your desire to eat after dinner, which will prevent nighttime eating and support both your sleep quality and fat loss.
Cold Exposure Ice Baths
The last scientifically proven way to increase your metabolism that I want to talk about is cold exposure ice baths.
Specifically, cold showers are believed by many people to highly increase your metabolic level. However, the effects aren’t quite as drastic as what most people said. One of the major reasons why people think that taking a cold shower is so effective is because proponents of cold showers reported based on specific people within studies rather than the results of the entire study.
Example, one study found that when healthy men underwent two hours of cold exposure at 19 degrees Celsius or 66 degrees Fahrenheit, some of them increase their energy expenditure by hundreds of calories meanwhile at the same time others in the study did not have such as.
This is a common reoccurring theme when it comes to research on the effects of cold showers and ice baths in another study, one of the men exposed to the cold temperatures burnt an extra 400 calories per day, this is obviously something that we would all love. By taking a cold shower but in that same study, the average increase in metabolic rate across all the subjects was only 75 calories.
However, it does seem true that everyone will burn at least some more calories when their body is cold, because cold exposure can once again activate your brown fat. A quick one minute cold shower probably not do all that much. However an ice bath would be much colder and would allow you to burn cow is much faster.
By combining a couple of these tips, you’ll be able to burn an extra couple hundred calories per day while at rest which can truly be very beneficial for faster fat loss and easier weight.