Do we all remember the children's story "The Hare and the Tortoise"? The tortoise challenges the hare to a race; the hare, known for its speed, takes a nap during the race, only to later lose to the tortoise, which, although slow, never stopped. The lesson was "Slow and steady wins the race." This idea can be applied to losing weight and maintaining a fast metabolism. Today I'm going to talk about some easy ways to speed up your metabolism throughout the day. Little things you can do to keep burning glucose and fat throughout the day. None of the following are strenuous exercise routines, just simple biohacks to speed up your metabolism. Some may be a bit strange ... but they are perfectly executable if you don't care about other people's opinions.
Take a morning walk
Nothing is as refreshing as taking a nice, relaxing 15-20 minute walk at sunrise. The sun is waking up, the birds are singing and the dew is sprinkling. Seriously, a moderately fast walk gets the blood pumping through your muscles and organs (your brain in particular). Studies show that people who take morning walks perform better cognitively during the day in addition to the cardiovascular benefits. Put on relaxing music or listen to a podcast. Or listen to the sounds of nature as you reflect on existential themes such as "What is the meaning of life?" or simply "How am I going to run my activities today to reach their full potential."
- You don't need to run in the morning (although a moderate one is fine) to speed up your metabolism.
- · Don't sacrifice sleep for walking. Don't wake up at 5:00 just to sneak out on the hike.
- If you can't walk around your neighborhood because you're afraid of getting stuck in rush hour traffic, then go to work and walk from there.
Drink water with lemon
After the walk, heat a kettle with warm lemon water. Lemon water has been used by Indians for centuries to detoxify the liver. Today, unfortunately, it is necessary to prepare the liver for the "junk" food that we are going to eat all day. Ingesting lemon water also has the side effect of speeding up your metabolism.
- Drink it 30 minutes before breakfast (if you have breakfast). If not, drink it when you wake up.
- The ideal is to drink it warm, but cold is fine.
- Drink a glass just before bed too.
Sit as little as possible at work
"Sitting is the new smoking." Studies are developing as fast as social media tweets about the Kardashians showing the damaging effects of a sedentary lifestyle. Since most people sit a lot when they are at home, try to correct that behavior, especially at work. Now, most of you don't work in a place that has treadmills or vertical desks, so try these simple steps to speed up your metabolism.
- Stand up every 15 minutes. Just stand up.
- Take a walk around the office every hour. Just a five minute "bathroom break". Preferably outdoors to keep your circadian rhythm aligned.
- Try to have standing meetings. Who says we have to have seated meetings?
- He goes up the stairs about every hour.
- Every two hours, drop to the ground and do a series of push-ups (modified if necessary), planks, or even old-school jumps.
- When sitting, do isometric exercises like glute tightening, sitting crunches, and lifting and rotating the ankles.
Do some deep breathing exercises
Studies appeared in the 1990s showing how doing deep breathing exercises speeds up your metabolism. Think of the mechanism behind it. Increased oxygen intake will increase the supply of oxygen to the cells thereby optimizing cellular metabolism.
- At least twice a day: Get up, take a deep breath and try to hold it for at least 45 seconds. Do 10 of these.
Drink “strong” coffee or teas… a lot!
Most people know that caffeine is an appetite stimulant. One of the benefits of black coffee and strong, green, and black teas is that they speed up your metabolism in large part because they contain a super antioxidant called ECGC. ECGC also has the nice auxiliary benefit of melting fat, so of course, enjoy the colored teas.
- If you are sensitive to caffeine, do not drink it after 3:00 p.m. It takes about 12 hours for the body to metabolize it.
- Ideally, drink your black coffee and your unflavored tea. Both organic. Drink 3-4 cups of tea a day.
Take a night walk
Studies show that people who take night walks sleep better. It gives you a quiet moment where you can review the day and begin to formulate your plans for tomorrow. 15-20 minutes is fine.
- A double biohack is if it's cold outside, walk in less clothing. The body, when cold, will increase metabolism to keep your body warm. This little biohack results in burning more calories. The same principle is behind cryotherapy and cold showers. (Read our article on cryotherapy).
- Listen to calm and relaxing music in the style of Norah Jones.
Shorten your time during the day to eat
Quick! Quick! Quick! I don't mean that you should eat your food quickly. Rather, keep your body fasting as long as possible. I'll be straightforward: intermittent fasting is the easiest and most effective way to not only speed up your metabolism, but also lose weight. To summarize, fasting forces the body to convert the body's fat stores into glucose for the organs to use for fuel. As such, its fat will melt.
- Try a window to eat from noon to 8:00 pm.
- Consume the normal amount of calories you normally consume… but only in a shorter period of time. Eat clean and avoid toxins, of course.
- Try to shorten your time to 5-6 hours and occasionally incorporate a 24-hour fast.
The key is to give the body a shock to keep pumping blood mixed with drinks that keep the metabolism in the filtering phase. I can honestly say that these biohacks have been invaluable for my weight maintenance as I have been incorporating them into my daily routine since the 1990s. If you can do a strength effort, low heart rate cardio or speed training On any given day, just sweeten the pot. Just be careful not to overeat after a workout. This is very common, either because dehydration masquerades as hunger pangs or because psychologically, subconsciously, you think you may splurge a bit after you exercise.