What if you could burn hundreds of extra calories per day while sitting in a chair or even while sleeping.
Think about how much easier it would be to burn fat and stay lean how and much less time you would have to spend working out at the gym and how much bigger and more filling your meals could be on a daily basis.
Well, this actually isn’t some distant fantasy but instead, for most people, it’s totally possible simply by boosting their metabolism or more specifically their resting metabolic rate and this is one of the biggest and most overlooked advantages that gives some people the ability to eat more food and have more cheat days and simply enjoy life while staying lean.
So today I want to go over Ten powerful science founded ways to boost your metabolism which allows you to burn hundreds of extra calories per day even without any extra effort.
1. If you eat at night, keep it small
While you shouldn’t go to bed starving (that presents its own sleepytime problems), you also shouldn’t hit the sack completely stuffed. When you eat a large meal before bed, your body is working to digest it long into the night—and if your body is still worked up, so are you. The later you fall asleep, the less rest you’ll get, and you’ll wake up feeling groggy and more likely to reach for calorie-dense items.
Instead of eating a monster meal for dinner, try to keep portions about the same as your breakfast and lunch, especially if you eat dinner on the later side. “You want to eat your last meal at least an hour or two before going to bed.
2. Try a protein shake
Having a protein shake before hitting the sack may boost your metabolism, according to one study. Researchers found that men who consumed an evening snack that included 30 grams of protein had a higher resting metabolic rate the next morning than when eating nothing. Protein is more thermogenic than carbs or fat, meaning your body burns more calories digesting it.
3. Relax with breathing, meditation, or stretching
Striking some poses before bed can have a powerful influence on sleep quality because of yoga’s focus on breathing and meditation. “Yoga offers a variety of benefits, from increased flexibility and strength to a calmer mind. It can calm the nervous system, release the shoulders and neck, and, most importantly, allows you to focus inward, block out stress, and relax.
4. Optimize your thyroid function.
The very first one is to optimize your thyroid function.
This one alone can boost your metabolism by between 500 to a thousand extra calories per day.
If you currently have certain vitamin and mineral deficiencies preventing your thyroid from operating at maximum capacity and this can lead to very low levels of thyroid hormones being produced and drastically slowing down your resting metabolism which leads to low burning of calories.
The thyroid is a butterfly-shaped gland that’s located in the front of your neck right below your Adam’s apple and research has proved a long time ago that your thyroid hormones have a major impact on your metabolic rate.
Now out of all the vitamins and minerals, out there it’s especially important to get enough iodine because your thyroid gland uses iodine to make thyroid hormones but the big problem is that according to the World Health Organization 35 percent of the world’s population isn’t getting enough iodine on a daily basis.
Not getting enough iodine in your diet can lead to very low levels of thyroid hormones being produced and drastically slowing down your resting metabolism.
Now, most people primarily get iodine from salt but sea salt doesn’t score very high in iodine and because of this it’s not very effective at helping you reach your daily requirements.
This is an even bigger issue because there’s been a big push within the health and fitness industry towards using sea salt over regular table salt as if sea salt has some kind of magical property that makes it that much better and healthier for you but the truth is that both sea salt and table salt have the same basic nutritional values and very similar amounts of sodium per gram so for most people, it’s a good idea to replace regular salt or even sea salt with iodized salt to make sure that you’re getting proper levels of iodine in your diet and for those of you that are all about sea salt, the good news is that there are brands that offer iodized salt which would be just as effective at maintaining optimal iodine levels.
Now two other very important minerals for thyroid function are zinc and selenium because they have a role in the conversion of the thyroid hormone t4 into its active form t3.
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