There’s a natural injustice when it comes to metabolism. We clearly aren’t all equal. Some can eat anything and not gain an inch while others, aren’t quite so lucky! Nonetheless, it’s not hopeless. There are ways to improve one’s metabolism and exercise isn’t the only solution out there. So, how to boost metabolism without exercise?
Rather than giving you an extensive and difficult program to follow, I’m going to give you practical tips that you can apply at your own rhythm. After all, long term changes are changes that are progressively incorporated into your lifestyle. Therefore, you’ll be able to make those changes a part of your routine, naturally. Let’s see what those changes are now!
How to Boost Metabolism Without Exercise – Tips
Eating Metabolism Boosting Foods
Coconut oil is more than a beauty staple or a lube, it’s also an unusual fat. Unlike other fats, coconut oil is not assimilated the same way. Her fatty acids boost metabolism by being harder to process. On top of that, coconut oil is extremely healthy and resistant to high temperatures. (1)
Sesame, chia, sunflower, pumpkin or flax seeds are all excellent sources of dietary fibre and nutrients. They improve sleep quality, metabolism and general health. Furthermore, they are rich in essential fatty acids for optimal brain function.
Tea, coffee and yerba mate are highly antioxidant drinks and rich in caffeine. The combination of those factors are ideal to boost metabolism and increase fat loss. However, adding sugar and/or milk will void the benefits of those drinks.
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Increasing Protein Intake
Proteins of animal origin are often demonised, sometimes rightly so but more often than not, wrongly. A healthy animal raised on grazing fields by a farmer environmentally conscious will provide meat and dairy products of quality. Without pesticides, hormones or antibiotics. The result being real meat, real milk, real butter, also known as organic. Therefore, there’s no reason to be scared but you’ll have to find a good butcher or ideally, go straight to the farm. Don’t hesitate to buy in bulk and freeze your products.
If you’re vegan, vegetarian or simply not that into animal proteins, there are many other options available. Amongst the more popular: legumes (chickpeas, lentils, kidney beans, black beans, etc.), spirulina, soy foods, tempeh, chia and hemp seeds, etc. Those will boost your metabolism and help you maintain your muscular mass.
Be careful with seafood, whether it’s fish or shellfish. Due to extensive sea pollution, limit your seafood consumption, twice a week is more than enough.
Reducing Sugar Consumption
Several studies will tell you an indisputable fact: carbohydrate consumption slows metabolism down and too much of it, will make your weight go up and your health down. A reduction is necessary to boost metabolism. Carbs are essential to give us energy but you can also find them…in vegetables. So eat your greens! (2)
It is actually possible to live with a low carb diet. For instance, the ketogenic diet is a perfect example of a low carb/high fat diet that will keep you healthy and promotes fat loss. But if you’re not there yet, just stick to this rule: ¼ of carbs, ¼ of protein and ½ of veggies in your plate. To improve your metabolism even more, avoid carbs at night.
Sleeping Enough and with Regularity
Good sleeping habits are one of the most important things you can do to preserve your health and…your metabolism. An 8 hour night of sleep is crucial to regulate hunger hormones, leptin and ghrelin. An irregular or light sleep will stress our bodies and unbalance these hormones. That’s why we wake up ravenous after a shitty night of sleep.
Moreover, good sleeping habits reduce your risk of ever developing diabetes. Sleep is life, don’t mess with it. Try regulating your sleeping habits bit by bit. Respect your sleeping hour and stick with it. Avoid all electronic stimulation 1 hour before bed time.
How to Boost Metabolism With or Without Exercise
Admittedly, it’s possible to boost metabolism without exercise. However, exercise is a precious tool to boost your metabolism quickly and in the long term.
HIIT – High Intensity Interval Training
Not every exercise has the same potential. The physical activity that has the best results on metabolism is a very short one but short doesn’t mean easy. High Intensity Interval Training, or HIIT for short, is the ideal solution for those who don’t have the time for exercise and still want real results.
HIIT can be applied to most sports. In order to do so, you need to alternate between high intensity and one or two minutes of active rest (walking for instance). Then, start again. This type of training promotes a fast caloric burn as the result of a high consumption of oxygen during the rest phase…that lasts for 24 hours!
Ideally, you should use the HIIT method 3 times a week for about 20 minutes each time. Additionally, bodyweight exercises and/or weight lifting will improve your metabolism and your testosterone levels.
There are many ways to improve your metabolism, with or without exercise. Nevertheless, HIIT is a great way to do so fast and applying my previous tips will ensure that it lasts!
(1) Endogenous fat oxidation during medium chain versus long chain triglyceride feeding in healthy women. Papamandjaris AA, White MD, Raeini-Sarjaz M, Jones PJ. Int J Obes Relat Metab Disord. 2000.
(2) Low-carbohydrate nutrition and metabolism. Eric C Westman, Richard D Feinman, John C Mavropoulos, Mary C Vernon, Jeff S Volek, James A Wortman, William S Yancy, and Stephen D Phinney. American Society for Clinical Nutrition. 2007.