So many people try to lose weight in unhealthy ways. They diet and exercise strenuously, but often don't see results that they're satisfied with.
Here at LittleThings, we've come across many healthy ways to go beyond just shedding pounds — like using apple cider vinegar, which can help boost your metabolism and balance the acidity in our bodies.
In an exclusive guide below, we take a look at 10 other natural ways you can rev up your metabolism and mindfully lead healthier lives.
Many of these tips suggest incorporating certain foods or nutrients little by little into your diet, but you'll be surprised to find out that there are ways you actually don't have to change your life at all.
Scroll further to start reading about these easy tips and to see how you can incorporate these mindful suggestions into your own life. Let us know what you think in the comments below!
1. Get In Omega-3 Fatty Acids
By now, we've probably all heard about the near-magical benefits of consuming omega-3 fatty acids. They help our heart, help with arthritis, and also fight hot flashes during menopause.
But did you also know that they can help you rev up your metabolism? Considered a "good fat," omega-3 is known to help with protein synthesis — meaning it helps stimulate muscle concentration and growth and helps reduce insulin levels, promoting a faster rate of metabolism, according to Ascenta Health.
You can find omega-3 fatty acids in fish — such as salmon, tuna, cod, and halibut – and in other seafoods, plants, and nuts. You can definitely also take omega-3 supplements.
2. Consume Foods High In Antioxidants
Foods that are high in antioxidants serve many purposes. Aside from having anti-inflammatory properties, they raise metabolic rates by speeding up fat oxidation, according to WebMD.
Studies have also shown that these antioxidant-rich foods boost heart health by increasing the flexibility of the arteries.
Green tea is an excellent example. Fruits like red grapes and blueberries are also high in antioxidants, as are dark, leafy greens, fish, and sweet potatoes.
3. Don't Count Calories
Counting calories is one of the most frustrating parts of being in a diet. However, if you happen to continuously cut out too many calories, your body will automatically respond by slowing down the rate at which you burn fat.
Your body does this because it will think that you need to store and conserve more energy, according to Health.com.
So next time you're trying to count calories, remember that you need to consume enough in order to burn an equal amount!
4. Eat A Nutrient-Rich Breakfast
There are things you can do to wake up your body properly. One of them is by making sure you eat a nutrient-rich breakfast, like oatmeal with fruit, omelets with vegetables, and whole wheat breads.
By doing so, you are "waking up" your metabolism, explains Health.com.
According to a study by the National Weight control Registry, out of more than 5,000 people who lost and kept off weight, 78 percent ate a good breakfast every day.
5. Snack Throughout The Day
The idea of having smaller, more frequent meals throughout the day is to help you curb your hunger — and as a result, eat fewer calories in total.
Not only will this help you stay away from wanting to binge eat, snacking lightly throughout the day will also help hold your blood sugar levels steady and prevent any insulin spikes or drastic weight gain.
To do this, eat around six small and well-balanced meals each day, according to Health.com.
6. Drink Water Before Eating
Countless studies have shown that drinking more water can boost your body's ability to burn fat.
Drinking eight large glasses a day can help do this, as well as help speed up the breakdown of carbohydrates in your body, according to WebMD.
7. Add Spices To Your Meal
According to WebMD, spicy foods have inherent chemicals that can help rev up your metabolism rates.
Studies have shown that eating meals containing a spicy ingredient, like a bowl of chili, can temporarily increase your metabolism by around 8 percent over a person's usual rate, according to the New York Times.
Next time, try adding in a tablespoon of chopped chili pepper to your dish for a quick boost in metabolism.
8. Switch Off Your Phone During Meals
Results from a small Northwestern University study showed that the blue light emitted from smartphones, the computer screen, and tablets both before and after dinner had an effect on hunger.
The light affected the body's glucose metabolism, according to Linda Melone, an author at Health.com.
This may lead to fluctuating appetites, which will ultimately affect the balance of your metabolism rates.
9. Eat Yogurt
Foods with probiotics, like yogurt, have properties that have been shown to increase the rate at which your body burns fat, according to Melone.
The healthy bacteria can be found in other places, including pickles and fermented foots like sauerkraut, soft cheeses, and sourdough bread.
In addition, probiotics can change how much fat the body can absorb and can naturally have a good effect on digestion, according to a report by Imperial College London.
10. Walk Whenever You Can
To stay active doesn't mean you have to exercise rigorously every day. Rather, stretching, going on strolls, and even fidgeting can help you boost your metabolism.
According to James Levine, Ph.D., a professor of medicine at the Mayo Clinic in Rochester, Minnesota, this is a practice that scientists call "NEAT," or non-exercises activity thermogenesis.
Participating in just a small, harmless amount of activity can help you burn energy and rev up your metabolism.
Did you learn anything new about the ways you can boost your metabolism? Please SHARE these helpful tips with family and friends!
