Dieting doesn’t have to be all about heavy lifting. There are small steps that only require minutes of your time that you can take to boost your metabolism all day long. Brew a cup of tea, make a smarter breakfast, add some spice to your meals and bust out a few reps in just moments. Before you know it, these easy steps will be off your to-do list and become part of your everyday routine.
Matcha Green Tea
Matcha green tea contains the polyphenol EGCG, a thermogenic component believed to boost metabolism. Unlike other varieties of green tea, where you steep and disgard the leaves, matcha tea is ground into a powder that completely dissolves in water. When you drink it, you ingest the tea leaves and all of their healthful nutrients. It has great antioxidant and anti-inflammatory properties. Enjoy matcha green tea cold – cold beverages require your body to work harder, burning more calories. For a metabolic boost, aim for 3 cups a day.
Papaya and Hardboiled Eggs for Breakfast
Papaya contains an enzyme called papain, which improves protein digestion and absorption, which is key to boosting metabolism and burning fat. For a super-healthy metabolism-boosting duo, pair a quarter cup of papaya with a hardboiled egg for breakfast.
Korean Hot Sauce
Go chu jang is a Korean chili paste, which, like other products made from chili peppers, contains capsaicin. This compound, which is what makes chili peppers hot, is known to boost metabolism, has been reported to increase thermogenesis, or the production of heat by the cells of the body, and can help curb the appetite during meals. Use it as a dipping sauce; have 1 tablespoon with grilled chicken or vegetables for a satisfying kick.
Boost Your Muscles
When muscles lose volume, which can occur as a result of a sedentary lifestyle and as we age, you also lose calorie-burning power. The more muscle you have, the greater and more efficient your metabolism. The less muscle you have, the more your metabolism may take a hit. Take advantage of the an exercise resistance band, especially because it’s portable – so you work out at home or at the office in just minutes. The muscles of your shoulders and pelvis are some of the most massive and metabolically active muscles in the body, excellent for strength training to boost metabolism. To build up shoulder muscles, try this exercise: Step on an exercise band. Extend one arm straight out to your sides at a 90-degree angle. Try to do this 10 times for 5 seconds on each side. Switch arms.