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How To Raise Your Metabolism Fast And Naturally With Food And Exercise

Updated on December 8, 2016
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Obesity is a growing health concern in the world today, particularly in industrialized nations. If you've been piling on the pounds in recent years, understand that getting back in shape isn't going to happen overnight, and you're going to have ups and downs along the way.

The key to losing weight is not to look for secrets and gimmicks and get-skinny-quick schemes. There are no shortcuts to permanent weight loss. Instead, focus on the proven methods for weight loss that have worked for countless millions of people.

If you want to lose weight permanently, you need to focus on how to raise your metabolism every single day. This means that you're going to have to commit to a new lifestyle, one that includes daily, vigorous exercise and a disciplined approach to nutrition.

Rev Up Your Metabolism Temporarily By Exercising

Does exercise raise your metabolism?

Yes, exercise does raise your metabolism and burn off extra calories and bodyfat. But unless you're engaging in long sessions of high-intensity weightlifting (the kind that leads to overtraining and injuries for mere mortals), that boost will disappear shortly after your workout ends. So to keep your metabolism humming along, it's a great idea to exercise frequently. Short, frequent bursts of hard exercise will work wonders for your body.

What kind of exercise is best for boosting your metabolism?

Well, there are two ways to answer this question.

First, there's the technical answer. Technically, high intensity anaerobic exercises that engage large portions of muscle mass are going to have the greatest effect on your metabolism. So full-body weightlifting exercises like the snatch, clean and jerk, high pull, barbell squat, and deadlift will push your metabolism through the roof.

But you can't do those every day without hurting yourself, and many people won't do them at all, or at least won't stick with them for more than a week or two. Yes, bodybuilding is great, but what if you have bad wrists or what if you simply enjoy running and aren't interested in weights? That's where answer #2 comes in.

Making moderate exercise a daily habit is going to help you burn off more fat in a year than going crazy for a week or a month and then quitting. The most effective exercise program is...the one you'll actually stick with for months on end.

So if you can bump up the intensity and add in some kind of strength training -- either with weights, machines, or even just calisthenics -- then do it! That will boost your metabolism better than straight cardio will.

But if that stuff bores you, then don't try to force it. Stick with whatever activities you enjoy and just keep doing them day after day.

I personally love training with weights, whether it be free weights like barbells and dumbbells or by using machines. The times in my life where I was in my best shape were when I was hitting the gym regularly, performing a variety of exercises to hit all my major muscle groups. So I highly recommend that you give weight training a try and stick with it for a few weeks at least. If you're doing strength training 2-3 times per week and trying to use heavier weights every week, you will definitely start to see some progress in that short period of time. Most likely, you'll want to keep going, once you see how weight training can tone up your body and improve how you look and feel.

10 Best Bodybuilding Exercises For Boosting Metabolism

  1. Clean and jerk
  2. Squat
  3. Leg Press
  4. Dumbbell lunges
  5. Deadlift
  6. Bench press
  7. Bar dips
  8. Lat pulldown
  9. Dumbbell row
  10. Upright row

Foods That Boost Metabolism

  • Grapefruit
  • Oatmeal
  • Fish
  • Lean Meat
  • Spicy Chili Peppers
  • Green Tea
  • Broccoli
  • Celery
  • Lowfat Yogurt
  • Apples
  • Pears
  • Soup
  • Water (yes, water)
  • Beans
  • Cinnamon
  • Coffee
  • Curry
  • Spinach
  • Unsweetened Soymilk
  • Brown Rice
  • Almonds
  • Dark Chocolate
  • Ginger
  • Vinegar
  • Avocado
  • Olive Oil
  • Garlic
  • Blueberries
  • Whey Protein
  • Spinach
  • Lean Turkey
  • Cabbage
  • Apple Cider
  • Mustard
  • Parsley
  • Lemons
  • Brussel Sprouts
  • Cauliflower
  • Coconut Oil

Boost Your Metabolism Permanently By Adding Muscle

If you're into bodybuilding, then you probably have heard the idea that adding muscle is a great way to increase your metabolism and burn fat. The idea is that muscle tissue is more metabolically active than fat tissue, and it burns calories all day just to sustain itself.

It's often said that each pound of new muscle will burn off an additional 50 to 100 calories per day. Unfortunately, there aren't any conclusive studies that confirm this, and many researchers estimate the actual metabolic boost to be closer to 20 to 30 calories per day per, or even less.

But that's still pretty great! It's indisputable that more muscle on your frame means more calories burned all day, even if you're just resting. Add in some intense exercise for those muscles, and the calorie burn can be substantial.

So adding 10 pounds or more of lean muscle to your body will certainly help you to stay lean -- as long as you aren't pigging out and undoing all of your hard work at the gym.

You Can Also Boost Your Metabolism By Eating Certain Foods

Thermogenic foods (ones that actually generate heat in your body by burning up extra calories) are a powerful strategy in your battle against excess bodyfat. These foods can stimulate your metabolism, and some foods can actually require more calories to digest than they actually provide in the first place, resulting in a negative calorie balance!

Some of these foods can be calorically dense themselves, though, so be aware that pigging out on any single food is not the solution you're looking for. But check out the list along the side here and make sure you're adding several of these foods into your daily diet.

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    • faith_love_hope32 profile image

      faith_love_hope32 4 years ago

      Green tea is a great way to boost metabolism! :) I see that in your list and it really does. I drink brewed green tea and it's amazing.

    • TheHubFactory profile image
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      TheHubFactory 4 years ago from USA

      Hi faith,

      Yes, it really does help! I've read that brewed green tea is more effective than the instant stuff, but I can't say from experience. Glad you're getting good results from brewed green tea.

      Thanks for reading and commenting.

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