It’s a simple equation, the more calories you burn the easier it will be to lose weight and keep it off. It’s just too bad that managing your metabolism isn’t as easy as talking about.
Or is it?
Maximize your metabolism for more fat burning
It turns out there are a number of incredibly simple, no-sweat tricks, you can use to nudge your metabolism just a bit higher into the fat burning zone.
Any one trick alone could have you burning through a bit more calories and shedding some extra fat. Try a few together and your loss could be even more dramatic.
Use coconut oil:
We’ve recommended coconut oil many times before. There are a ton of good reasons to adopt this healthy fat. But one of the best is its ability to give your metabolism a little goose, while suppressing your appetite.
Because unlike other saturated fats (which aren’t the devil the mainstream has made them out to be either, but that’s a story for another day), coconut oil has a bunch of medium-chain fats, or MCTs. And those MCTs are the key to the metabolism tweak that leads to the fat burning we’re looking for.
A number of studies have shown that medium-chain triglyceride fats lead to a speedier metabolic reaction than long-chain fats.1,2,3 Which means by replacing some of the other fats in diet with coconut oil could help you shed a few pounds, or maintain a healthy weight.
In fact, research has revealed the unique MCTs in coconut oil could both cause you to eat fewer calories to begin with, while helping you burn up to an extra 120 calories a day, with no extra effort.4,5
Coffee brings a bunch of benefits to the table too. But the one we’re interested in today is this delicious drink’s ability to bump up your metabolism, helping you shed some extra fat.
Studies have revealed coffee can temporarily tease your body into burning up to 20 percent more fat, while briefly revving up your metabolism by 11 percent.6,7,8,9 According to experts it’s likely the java’s caffeine content that we have to thank for this little trick.10,11
A regular coffee habit could help you keep the weight off.12,13 Just be sure you’re not undoing the good by dumping a bunch of sugar and syrupy “creamers,” into your mug. Drink it black to reap the most benefits.
Try intermittent fasting:
Researchers say occasional fasting can be a very effective way to kick start a sluggish metabolism into fat burning mode. And studies show it could help you lose weight and reduce your risk of a number of diseases.14,15
But if you’re like a lot of folks the idea of going entire days without eating falls somewhere between impossible and crazy talk. That’s where the mini-fast comes in handy.
It turns out you can still get the benefits of fasting without facing entire days without eating using the 16/8, or intermittent fasting, method.
With the 16/8 method the goal is put 16 hours between eating. So, for example, on an intermittent fast day you could skip breakfast, eat a light and healthy lunch and dinner between the hours of one and nine, and then fast again until morning.
For many folks this type of fasting is much easier to stick to, and less likely to leave them feeling headachy and out of sorts. But, of course, fasting isn’t for everyone, especially if you have blood sugar issues or other health problems. So if you want to try the 16/8 method check in with your doc to get his thumbs up first.
Head to bed:
This has got to be, hands down, the easiest and most pleasant metabolism trick of them all. Simply head to bed a bit earlier and settle in for a good, solid night’s sleep.
Because, it turns out, burning the candle at both ends doesn’t just leave you feeling groggy, it also messes with your metabolism, which can cause you to pack on extra pounds too.
Studies show there’s a link between obesity and not getting enough shuteye.16.17 In fact, according to experts, after just one night of not getting enough sleep your cortisol levels spike, and your body stops processing glucose as effectively.18
Chronic sleep deprivation can cause insulin resistance to kick in. Instead of moving the glucose into your muscles and other tissues where it gets burned as fuel, it sits in your bloodstream raising your blood sugar, risk for type 2 diabetes and slashing your ability to maintain a healthy weight.19,20,21
And if you’ve noticed that when you burn the midnight oil you tend to snack more, there’s a reason for that. Lack of sleep causes ghrelin, your hunger hormone, to spike while leptin, the hormone that makes you feel full and satisfied, plummets.22,23 Translation? Snack attacks and overeating are likely.
So stop shortcutting your sleep. Commit to tucking in earlier and getting no less than seven hours or quality shuteye a night to help get your metabolism back on track and into the fat burning zone.
Have any weight loss tips of your own? Share them, and your weight loss success stories, with us in the comments below.