If you're cutting calories to lose weight, add 200-300 to your daily intake once in a while, says Amanda Bonfiglio Cunningham, a senior Yoga Medicine instructor. "The body will get used to a calorie deficit diet, adjusting by slowing the metabolic rate. By allowing yourself a day of indulgence (not overindulgence!), you're creating a healthy balance," she explains. "The extra calories raise leptin production, a hormone that regulates appetite and energy. This rise triggers thermogenesis, the body's natural tendency to create heat, which results in burning calories." Pass the dessert menu!
Activity. Aerobic exercise helps you burn calories, and strengthening exercises (resistance training) can help you build and maintain muscle mass. Having more muscle causes you to burn more calories even while at rest (your resting metabolic rate). Keep in mind that building more muscle to burn calories is much more difficult than burning calories through aerobic activities.
Calcium and vitamin C team up well to boost metabolism. Broccoli contains both nutrients, not to mention the kind of fiber that’s been shown to increase TEF. What’s more: Broccoli contains a compound that works on a genetic level to effectively “switch off” cancer genes, leading to the targeted death of cancer cells and slowing of disease progression.
You can even increase your metabolism while sleeping, which is welcome news to those of us who walk around tired all of the time. How? By lowering the temperature of your bedroom at nighttime and getting ample sleep regularly so you have more energy during the day. Do these nine things and get your metabolism working for you so you reach your weight loss goals quicker than ever
A recent study by the Royal Society for Public Health found that while a long commute to work obviously decreases physical activity and might eat into time spent at the gym, it can also lead to decreased sleep time and a 29 percent increase in food consumption—and usually unhealthier food at that, since there is less time to prepare meals. Though some people might not have the means (or the climate) to avoid driving or public transportation, subbing in walking or biking for part of the trip could have you feeling more energetic and lean. Make sure you avoid these simple habits that slow down your metabolism.
Skimping on sleep can derail your metabolism. In a study at the University of Chicago, people who got four hours of sleep or less a night had more difficulty processing carbohydrates. "When you're exhausted, your body lacks the energy to do its normal day-to-day functions, which include burning calories, so your metabolism is automatically lowered," explains Peeke.