Ways to Boost Your Metabolism

Drinking plenty of cold water can help to speed up metabolism. Cold water can cause an increase in metabolic rate because your body burns energy to maintain a certain temperature equilibrium. Dehydration also slows the metabolism. In addition, water makes you fuller so you may end up eating less.

The caffeine in green tea and coffee can help to increase your metabolism by stimulating the nervous system, but just make sure not to have too much caffeine as this can affect adrenal glands which affects hormone function.

Eat spicy foods. The capsaicin in spices such as cayenne will increase your metabolism because of its thermogenic effect.

Get plenty of sleep. Studies have shown that sleep deprivation slows the metabolism and increases the production of ghrelin, which will make you more hungry.

Eat higher amounts of protein. Protein is harder for your body to break down than fats and carbs, which means it will make you burn more calories and can make you feel fuller. It also prevents muscle loss, which can decrease the metabolic rate.

Make sure to eat enough so that your metabolism doesn’t decline. When you don’t eat enough your body responds by suppressing your metabolism. Cheat meals can also help to prevent metabolic slowdown, this should not be done frequently though; maybe about once a week.

Many nutritionists also recommend eating a small breakfast in the morning so that your metabolism doesn’t decline during the day. It is also recommended to eat small meals throughout the day, rather than three big meals, to keep the metabolism going.

High-intensity interval training will stimulate your metabolism, even after you are finished exercising. This is a form of exercise that alternates between intense exercise and less intense exercise.

Muscle burns more calories than fat, so strength training can help increase metabolism. Anabolic hormones stimulated during strength training also helps your body to burn more fat, and calories are consumed by the process of breaking down and rebuilding muscle fibers while you are building muscle.

Do not sit or lie down for a long periods of times because it slows the metabolism.

Some research suggest that pesticides can contribute to weight gain by slowing the metabolism; so you might want to consider buying organic food.

Take a multivitamin everyday, and eat a healthy diet. Vitamin deficiencies can decrease the metabolic rate.




How to Improve Blood Circulation

You can improve your blood circulation by cutting down on saturated fats and salt and avoiding cigarettes and alcohol. Increase your water intake and make sure to get up and move throughout the day. Some herbs, spices, and supplements that help improve blood flow are: green tea, gingko biloba, bilberry, cayenne pepper, black pepper, tumeric, garlic, ginger, horse chestnut, hawthorn, rutin, l-arginine, and niacin. Cayenne pepper and gingko biloba seem to be the two best items to take to improve blood circulation. Always be careful when taking supplements, especially if you are on any medication. In addition, eating more tomatoes, which contain lycopene, as well as nuts and seeds, can help improve blood flow. Maintaining a healthy weight, exercising, and avoiding too much stress will also help. Alternating your shower water from hot to cold can also get your blood moving, and finally using a dry brush regularly is beneficial. Some signs of poor circulation are: hair loss, fatigue, dry skin, numb or cold hands and toes, varicose veins, dark eye circles, vision problems, shortness of breath, among other things.

The Most Convenient At-Home Exercise

It’s really cold where I live right now, and sometimes I don’t want to go to the gym. So instead I use two different kettlebells that I bought several years ago. The kettlebell exercise is the most convenient because you can do cardio and strength training exercise at the same time. A kettlebell would be most beneficial in my opinion for the people that have a busy schedule. You can find many kettlebell routines on YouTube that you can follow along. Some women might be afraid of heavy weights because they think it will bulk them up, but I have done a large amount of strength training and exercise in the past and never had this problem. When using kettlebells it is better to start off with a lower weight, then go to a higher one as you progress to prevent harming your muscles.