The idea of losing weight as you sit on the sofa watching your favourite program is an attractive one isn’t it? But it is possible. Obviously you won’t lose weight just doing that, but you can be burning more calories sitting in front of the TV than you are now if you follow these tips.
As ever be aware that you are going to have to put in effort to lose weight, these metabolism boosting tips will help you lose weight but the odds of losing weight from simply sitting around are about as good as winning the lottery – one in a few million.
How to boost your metabolism
1. Eat the right foods. This is a huge article (or even book) all to itself, but suffice to say there are a number of foods that boost the metabolism significantly. Look especially to those foods that are rich in vitamin c and iron (such as spinach) or fat soluble rich fiber (like oatmeal), and of course spicy foods. But don’t let that think you can ladle on the cream and calorie packed other foods just because you are eating them!
2. Weight lift. One of the most powerful ways of boosting the metabolism, lifting weights can actually have you burning calories for hours after you have finished exercising.
3. Cardio. Not quite as powerful as weight lifting (obviously it hasn’t developed the muscles!) but still very useful as a way to boost your body’s metabolism and so help strip the fat even when you are sitting down resting after your run/walk/cycle.
4. Eat! It may sound out but to raise the metabolism you need to eat. Eating less than 1,000 calories a day will slow the metabolism down considerably. It is also needed to build muscle, and the more muscle you have the higher your metabolism.
The Western world is getting fatter. A sad statement but a true one. Every year the percentage of populations in the obese category goes up, and so every year the money that Governments and individuals spend on weight related health issues goes up.
But it doesn’t have to be that way, losing weight is not as difficult as some make out. Yes it does involve work and some sacrifice, but in reality weight loss can be as easy as walking. In fact weight loss can be achieved BY walking.
Walking for Weight Loss
Whilst the idea of strapping on some running shoes and pounding out a marathon might leave you sweating from fear rather than exertion, the idea of walking for 20 minutes shouldn’t. And for many people that is how little effort it can take for you to lose weight.
Such a small effort as walking for 20 minutes every day can start to burn calories, calories that you were storing as fat you instead now burn as energy. Almost as importantly your metabolism increases, giving you an even bigger calorie burning boost that will last well beyond the length of time that you were walking for.
Because such a small effort is required walking for weight loss is perfect for beginners to losing weight, people who might have struggled to make weight loss gains in other more active sports. Unlike many other activities to burn calories walking is also low impact, it puts far less pressure on your bones and joints than running, cycling and the like.
It is not just beginners that can look at walking as a useful weight loss tool though, by properly adapting a regime weight loss can be achieved at all sorts of levels for all sorts of people. Extending the walking distance, walking up hills and more can be done to make this weight loss trick something viable for everyone.
When you look for dieting advice you tend to hear the same old thing about avoiding foods, counting calories, ditching carbs, eliminating fat. But advice tends to avoid what is best, sure they might give you a few, boring, options but they don’t tell you why – and often they give wrong advice.
One of the worst pieces of advice that tends to get given is to try limit your protein intake. This is wrong, pure and simple. Not only is protein good for you but it can actually aid the weight loss.
Protein and Weight Loss
The problem many people giving weight loss advice have with protein is two fold
1) it can increase muscle
2) it is often associated with fatty foods
To address the second point first – yes protein is found in a lot of fatty foods. But it is also found in a lot of healthy, lean foods. Foods such as chicken breasts, turkey, mushrooms and more. Protein is not unhealthy in itself and plenty of very healthy foods are packed with it.
Yes muscle can increase muscle, which if you are just trying to lose weight (rather than tone up at all) can be a slight hindrance, but also a blessing. Muscle burns more calories than fat, even when you aren’t doing anything. It also burns more calories than not having the mass (naturally), so having some muscle will burn more calories.
Don’t think this means you’ll end up looking like a body builder. It takes an enormous amount of time and effort to build that much muscle. Cardio exercise and low weight, high repetition weight lifting will strip fat whilst developing lean muscle that will have you looking trim and toned rather than muscular.