Engage in both aerobic exercises (like running or cycling) and resistance training (such as weight lifting). Regular physical activity helps increase muscle mass, which can boost your metabolism.
Incorporate HIIT workouts into your exercise routine. These short bursts of intense activity followed by rest periods have been shown to increase calorie burn and elevate metabolism.
Drink plenty of water throughout the day. Dehydration can slow down your metabolism. Additionally, drinking cold water may temporarily boost calorie expenditure as your body works to warm the water to body temperature.
Include protein-rich foods in your diet. Protein requires more energy to digest compared to fats or carbohydrates, leading to a temporary increase in calorie expenditure. It also helps preserve lean muscle mass.
Avoid skipping meals, and aim for regular, balanced meals and snacks throughout the day. Eating at regular intervals helps maintain steady energy levels and prevents your metabolism from slowing down.
Incorporate strength training exercises into your routine. Building and maintaining muscle mass can help increase your resting metabolic rate, meaning you burn more calories even at rest.
Prioritize good sleep hygiene and aim for 7-9 hours of quality sleep each night. Lack of sleep can disrupt hormonal balance, leading to changes in appetite-regulating hormones and potentially slowing down metabolism.
Some spices, such as cayenne pepper, contain compounds that may temporarily increase metabolism. While the effect is modest, incorporating spices into your meals can add flavor without extra calories.