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When trying to lose weight, one of the most effective things you can do to speed the process along is implement small changes in your routine that give a boost to your metabolism. This will magnify the results of your diet and exercise routines and help give you the confidence to keep going. Use the following seven simple strategies for an instant metabolic lift:
1. Avoid eating withing three hours of your usual bedtime – it is important to allow your body to digest before going to sleep; otherwise, you are likely to store away more calories as body fat since your system has no immediate need for the energy. Nighttime eating sabotages your metabolism, and if you choose just one recommendation from this list, this should be it.
2. Drink eight glasses of water a day – keeping well hydrated is key to maintaining an elevated metabolism. Without adequate fluids, you will become dehydrated and your metabolism will slow down, making fat loss much more difficult. For an increased metabolic boost, drink hot water with lemon instead of cold water.
3. Take a brisk 30-minute walk or bike ride at least a few times every week. If you have a regular exercise routine in place, walk on your rest days. You should also incorporate weight training into your exercise regimen if you have not already, since this form of exercise has been shown to raise your metabolism for up to 24 hours following a workout.
4. Drink tea – green tea, black tea and white tea have all been shown to help increase metabolism. Avoid coffee and diet pills that contain a lot of caffeine – caffeine does boost metabolism, but the side effects are not worth it. Drinking too much caffeine can lead to dehydration, which depresses metabolism and outweighs any gains.
5. Spice up your food – chilies and other spices have been shown to boost metabolism, and can have other health benefits, as well.
6. Eat rasberries – some studies have suggested that they help raise metabolism (it is not known exactly how, but they taste good anyway, so you shouldn’t need too much evidence to be convinced), and they also contain a substance that triggers receptors in the brain to signal that you are full.
7. Resveratrol, which can be found in red wine or as a supplement, is a powerful antioxidant that has also been shown to help boost metabolism.
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