10 Steps to Revving Up Your Metabolism and Burning More Calories

rev up metabolism

So many people try to lose weight, and so many people fail. But it doesn’t have to be this way. The truth of the matter is that, when you do the right things, losing weight is fairly easy. Of course, it is going to take some work. You certainly won’t lose weight by sitting on the couch and eating the same old junk time and time again.

There are a number of steps which must be followed in order for you to rev up your metabolism and cut those pesky calories. It’s an absolute certainty: if you follow these steps, you will see weight loss results.

What You Need to Complete The Steps

  • Gym Membership - In order to rev up your metabolism and start burning calories, youmust have access to gym equipment. You can gain this access in one of two ways: you can buy your own, or you can get a gym membership. Getting a gym membership is by far the most affordable way to gain access to a bevy of gym equipment, from weights, to treadmills, and more. Regardless of where you live, there is sure to be a gym in your area. Of course, if you’d rather, you can also buy your own gym equipment.
  • Athletic Shoes - In order to get your metabolism working at peak performance, you're going to have to do some cardio exercise. Cardio exercise comes in any forms, but the most common forms of cardio involve either walking or running. To run or walk comfortably, you’re going to need comfortable and appropriate athletic shoes. There are a number of different types of shoes you can buy, from cross trainers, to running shoes, to tennis shoes, and more. For the purposes of walking and running, we suggest that you purchase running shoes.
  • Nutritious Foods - By far the most important component of weight loss is a healthy andnutritious diet. While exercise is important to boosting your metabolism and cutting extra calories, diet makes the bigger difference overall. If you’re trying to lose weight, you need to be able to afford whole foods like fruits, vegetables, and lean meats. Processed foods quite simply aren’t metabolized in the same ways as whole foods. By eating them, you will essentially be slowly doing your metabolism.
  • Bathroom Scale - A huge part of weight loss is tracking your progress and setting new goals for yourself. In order for you to do this, you need to have a bathroom scale around the house. You don’t need something uber-expensive. Any old bathroom scale will do. In fact, you can find some very cheap used bathroom scales at thrift stores and other places of their ilk. While it’s ideal if the scale is accurate, you really only need it to be consistent.

1. Reduce Your Carb Consumption

bread

The first step to boosting your metabolism and burning more calories is reducing the amount of carbs you consume. While carbs are necessary, consuming too many carbs results in increased insulin levels, increasing the amount of fat storage hormone in your body.Carb-heavy foods such as white bread and refined grains are stuffed with unnecessary amounts of sugars and starches. If you cut out these sugars and starches, you will be forcing your body to use your fat stores as energy. This will help to burn off these fat storage areas, resulting in a faster metabolism, and assisting in the burning of calories.The recommended daily allowance of carbs for a person who consumes 2,000 calories a day is 130 grams. For weight loss purposes, it is recommended that between 40% and 45% of your total calories come from carbs. Try not to fall below this, as carbs are necessary for health brain and liver function.

2. Get Plenty of Protein

proteins

In addition to being necessary for muscle growth, protein has also been proven to increase the speed of your metabolism. Due to its thermic effect, around 25 to 30% of all calories from protein get burnt in the process of being digested. This means that, while it’s promoting muscle growth, protein is also promoting weight loss.Protein also helps to speed up your metabolism by reducing overall insulin levels. So, by cutting carbs, and adding protein, you will be working to reduce insulin levels in your body. This reduces the need for fat storage, making energy out of the fat that is already stored in your body.Protein is found in meats such as chicken breasts, steak, and a variety of other lean eats. It’s also found in dairy products such as milk and yogurt. Additional protein can be found in peanuts, fish, brussel sprouts, and a variety of other foods. It’s recommended that you consume between 0.60 grams and 1.2 gram of protein per pound of body weight.

3. Don’t Leave Out Vegetables

do not leave out vegetables

While you should be eating plenty of veggies anyways, if you’re looking to lose weight fast, increasing your vegetable intake can help. This is so for a number of different reasons. One of the reasons vegetables help you to lose weight is that they are extremely filling. Because they are rich in fiber and water, vegetables are great for giving you that feeling of fullness. The fiber in vegetables is also great for giving you a shot of energy when you so need it. When you’ve got energy, you’ll be less likely to eat. Instead of eating processed junk foods for snacks, have some broccoli or cauliflower instead. In addition to the numerous health benefits offered by vegetables, they will also help to speed up your metabolism and allow you to lose weight more quickly.

4. Drink Tons of Water

drink a lot of water

It is rare that you come across someone who consumes enough water. The truth of the matter is that the majority of human beings are perpetually dehydrated. But water is important for more than just hydration. It also helps to speed up your metabolism and burn calories.Studies have shown that drinking enough water alone can result in weight loss of around 4 pounds in one year. In addition to this, water also does a superb job of holding you over between meals. This prevents you from overindulging in empty calories.It’s recommended that you consume at least 2 liters of water a day. If you’re working out and sweating frequently, this total will have to be increased.

5. Count Your Calories

count your calory

One thing that people often fail to do when trying to lose weight is count the amount of calories that they consume daily. In order to lose weight, you must burn off more calories than you take in. It’s important figure out your amount of maintenance calories in order to understand how many calories you need to stay at the same weight.In order to lose weight, you must eat less calories than your maintenance calorie level. You can figure out your maintenance level by using a calorie calculator. After you’ve figured your maintenance calorie level, it’s your responsibility to count your calories throughout the day to ensure that you stay under that level.

6. Utilize a Cheat Day

eat a little cake

It’s important that you have a healthy and nutritious diet . . . most of the time. However, to spur on calorie burning, and to keep yourself mentally sane, you should indulge in a cheat day every once in awhile. I recommend taking a cheat day every other week.A cheat day involves eating essentially whatever you want for an entire day. This isn’t to say that you should go way overboard. But it’s a great time to have some cookies, pizza, cake, and other foods of those sorts. It will go a long way in keeping you sated, and motivating you to continue with your diet.It should also be noted that cheat days serve biological calorie-burning purposes. By eating more calories and intaking more carbs, you are telling your body that it’s alright to keep working at maximum capacity.

7. Don’t Miss Out on Sleep

sleeping is important

You may not realize it, but sleep actually has a huge effect on your metabolism, and the amount of weight you can lose. This is true for two basic reasons.The first reason is that, when you’re tired, you tend to indulge in more unhealthy, calorie-ridden foods. This will clearly cause you to gain more weight. The other reason is that, when you’re sleeping, your body burns more calories than when you’re awake. Your metabolism truly kicks into overdrive when your body is resting.If you want to lose weight consistently, make sure you’re getting at least 8 hours of sleep a night.

8. High Intensity Interval Training (HIIT)

high intensity training

Now that we’ve got the diet and lifestyle steps out of the way, let’s talk about exercise. While exercise is the least important part of the fat burning process, it can still help you to make excellent weight loss progress.The best way to burn calories through exercise is by doing cardio. This involves running, walking at a fast pace, riding a bike, and other things of that nature. Personally, I recommend that you use HIIT, or high intensity interval training.This form of training has been proven to rev up your metabolism, and burn more calories than typical cardio. It involves periods of vigorous exercise, interspersed with periods of light exercise.

9. Try Weight Training

weight training

I understand that you might be a little intimidated by the idea of lifting weights. But the truth of the matter is that weight training, or resistance training can go a long way in helping to rev up your metabolism and burn extra calories.When you have more muscle, you burn more fat. That’s a simple fact of biology. Not to mention, the more that your muscles grow, the more that muscle will overtake spots where fat used to be.There are tons of great weight training routines all over the internet. Each different routine serves a different purpose and is appropriate for a different type of person. If you’re looking to get into weight training in order to spur on weight loss, you can start here.

10. Don’t Overtrain

While both cardio and weight training are important, it’s necessary to ensure that you don’t overtrain. Overtraining can sabotage your weight loss progress in a few key ways.One of these ways is due to burnout or injury. If you train every day, you make yourself susceptible to serious exhaustion or lingering injury. Being severely exhausted or nursing a lingering injury will prevent you from going to the gym consistently. Therefore, you won’t be able to burn as many calories and gain as much muscle.The other way that overtraining affects weight loss is biologically. When you overtrain, your brain tells your body that that it needs more calories to function. Because of this, your body will start storing excess calories for future use. These excess calories will be stored as fat, and your weight loss will plateau.I recommend that you train no more than two days consecutively, taking a full day off in between each set of 2 days. Extreme training more than 5 days a week will almost certainly result in weight loss plateaus

Conclusion

By following these 10 steps, you will undoubtedly rev up your metabolism, burn more calories, and lose weight. Do you agree with my 10 steps? Are there any steps you would add to assist in weight loss?I, myself, have seen excellent results from following all of these steps to a tee. It is my hope that, by following these 10 steps, you will see results that are similar to mine. Weight loss is not as difficult as you may think. It requires consistency, dedication, and knowledge. This list is specifically designed to put you on the track to supreme weight loss.

Sources:

https://www.nytimes.com/2015/06/16/upshot/to-lose-weight-eating-less-is-far-more-important-than-exercising-more.html

http://health.usnews.com/wellness/food/articles/2017-04-07/how-many-carbs-should-you-eat-to-lose-weight

http://www.livestrong.com/article/248410-the-effects-of-a-high-protein-diet-on-metabolism/

https://www.atkins.com/how-it-works/library/articles/5-reasons-vegetables-may-help-you-lose-weight-and-live-longer

https://authoritynutrition.com/drinking-water-helps-with-weight-loss/

http://www.calculator.net/calorie-calculator.html

http://www.webmd.com/diet/sleep-and-weight-loss#1

Charlotte
 

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