Supplements That Improve Your Metabolic Rate for Weight Loss

We all want to live healthier lives and help make our bodies stronger. A lot of us even would like to lose a few pounds to make this dream a reality. Unfortunately, the weight loss world is full of myths and fads that are not proven to help, and some may even be unhealthy. There is also a lot of information to sort through. Things like the Keto diet and other popular weight loss advice may be hard to understand at first. 

Weight loss and healthy living is a complex and lifelong journey. As you grow and your body enters different stages of life, you will have to adapt your diet and practices to support your body’s current needs. Paying attention to your body and what you need as an individual will be crucial to your overall health. 

There are some things that you can try or implement in your life to help narrow down what works for you and hopefully find a place that helps you look and feel great. Some of these practices might be dietary or daily adjustments to your life. Others might be supplements that can help support your body. No matter what you find, be sure to keep in communication with your doctor about your goals and lifestyle changes. 

Drink Water

Most people do not drink as much water as they should during the course of a day. You should be drinking about half your bodyweight in ounces of water each day. So if someone weighed 160 pounds, they should be drinking 80 ounces of water each day. It may surprise you to monitor how much water you drink and see how far off from that amount you are. 

If you are thirsty, your body will try to get water anywhere it can. This may mean making you feel hungry. There is water in food, so when you eat, your body is getting a little bit. If you are not properly hydrated, you may feel hungry more often as your body tries to fill that gap. 

Drinking enough water can help you lose weight in a few different ways. It will boost your metabolic rate by up to 30% over a one hour period. That will help you burn more calories. Drinking water can also help flush any bad toxins out of your body and help it to function better. 

Drinking water, especially before meals, can help you eat fewer calories. Drinking water will help cut back on the amount of food you need to eat to feel full and your meals will end up being smaller. 

Breakfast

We are usually in a hurry to get out of the door first thing in the morning. This can mean grabbing something unhealthy on the way out the door to eat. Things that are high in processed carbohydrates or sugar like muffins or granola bars may give you a little boost of energy, but they will not help you feel full. 

Instead, you should try eating eggs for breakfast. Replacing grains with eggs will help you eat fewer calories all day long, not just in the morning. You can skip the eggs if you want, but finding another breakfast full of high-quality protein is a key to weight loss success. 

Quality Coffee

Sometimes coffee gets a bad reputation for being unhealthy, but good, quality coffee can actually be beneficial in moderation. Good coffee has a lot of antioxidants that can help boost your metabolism and increase the burning of fat. Adding a lot of high-calorie additives like creamer and sugar to your coffee can cancel out any benefits though, so be careful. 

Green Tea

Green tea can also offer a lot of health benefits if done correctly. Green tea has a lot of antioxidants called catechins. Catechins help to work with the caffeine in green tea to aid in fat burning. You can drink regular green tea, or you can try a green tea fat burner mixed with other supplements to help you reach your weight loss goals. 

Intermittent Fasting

An eating pattern that has gotten a lot of attention lately is intermittent fasting. This rotates people through periods during which they can eat and fasting periods over the course of a day. Intermittent fasting may be effective for weight loss, even if you are not restricting your calories in any other way. 

Glucomannan Supplement

There are many supplements that may help you with weight loss, and glucomannan supplement is one of them. It is a kind of fiber that absorbs water and sits in your gut making you feel full for a while. It will help you to eat fewer calories without feeling hungry. 

Reduce Sugar

You are probably eating much more sugar over the course of a day than you realize. There is sugar in a lot of the food that we eat. Being aware of the presence of sugar and cutting back on the amount that you eat can help you lose weight. 

Sugar is associated with not only obesity, but also other chronic conditions like type 2 diabetes and heart disease. Just getting in the habit of reading the ingredient labels on food and cutting out things high in sugar will go a long way towards helping you lose weight. 

Refined Carbohydrates

Another thing that our diets are stuffed full of without us realizing it is that of refined carbohydrates. Things like white bread and pasta have been stripped of most of their fiber and other nutritious parts. This means that your blood sugar will spike quickly and lead to more hunger, cravings, and increased calorie intake. If you are going to eat carbs, make sure they are healthy and full of nutrients. 

Low-Carb Diets

You may even want to try going on a low-carb diet and greatly reducing the amount of carbs you eat. This can help you lose weight much faster and give you other health benefits. Carbohydrates are fine in moderation, but being aware of the carbs we eat and how much we are consuming will be enlightening and help you to know where you can make adjustments. Just trying a low-carb diet for a while may show you how much better you feel when you cut back. 

Smaller Plates

While it may seem like it won’t make much of a difference at all, you can also try switching to smaller plates. Using smaller plates may trick your brain into thinking you are eating more than you are. We also have a mindset that we have to eat until our plate is cleared. If we are using a large plate, that means we may continue eating even after we are full. Using a smaller plate will make you more aware of how much food you are eating and may help you stop when you are full instead of when your plate is empty. 

Tracking Your Food Intake

Sometimes the problem with not being able to lose weight is that we are eating more than we think we are. If you start tracking the food you eat, either with a food journal or a calorie counter app, you may be surprised at how much you eat. Picking up little snacks throughout the day will really add up. Being more aware of what and when you are eating will be eye opening and will help you know how you can be healthier. 

Healthy Snacks

We have all been in the situation where we get really hungry and don’t have anything quick to eat. A lot of times this is when we turn to high sugar and high carb snacks to satisfy our hunger. Being proactive about the kinds of snacks we have available will help us to make better decisions. 

Keeping a lot of healthy food ready to go will help cut down on the junk food that you eat when you get hungry. Snacks should be easy to carry with you and simple to make so you can keep up with it. Fruits, nuts, yogurt, hard-boiled eggs, and baby carrots are all great snacks to have on hand. 

Probiotics

There is a lot going on in your gut, and if your stomach doesn’t have all the necessary bacteria, then it will not process food effectively. You can feel better and lose weight if you take a probiotic. Studies show that probiotics with the bacteria in the Lactobacillus subfamily are more effective for reducing fat mass. 

Spicy Foods

If you like spicy foods, then we have good news for you! Chili peppers and other spicy foods have capsaicin in them which is a compound that adds spice to a dish and can also help boost your metabolism. It may even help reduce your appetite. While this may be effective, you may also develop a tolerance over time to it which will make it less effective. 

Aerobic Exercise

Exercise is important for having a healthy body and for losing weight. One of the most effective exercise regimens is aerobic or cardio exercises. It will help you burn calories and help both your mental and physical health. It is also very effective at burning belly fat which can lead to metabolic disease. 

Weight Lifting

One negative side effect of following a weight loss diet can be losing muscle mass and metabolic slowdown. This is sometimes referred to as starvation mode. This is not healthy for your body, so you need to balance those effects by doing resistance exercises like weight lifting. 

Weight lifting can help you retain your muscle mass and keep your metabolism high while you are losing weight. You don’t want to just lose weight, you want a strong, healthy body. Resistance exercise will help you have a strong body and tone the areas in which you are losing weight. 

Increased Fiber

You may also want to look at the amount of fiber you are eating and increase it. Fiber is recommended for weight loss because it can increase satiety and help you maintain weight loss over the long-term instead of just short-term. This is especially true of viscous fiber. 

The Importance of Fruit and Vegetables

We all know that fruits and vegetables are important, but they are especially important for weight loss. They don’t have as many calories as other foods, but they do have a lot of natural fiber. They also have a lot of water content. All of these things added together means they are very filling because they have low energy density. If you eat more fruits and vegetables, the odds are that you will weigh less. They are packed full of nutrients, so your body will be getting what it needs with fewer calories. 

Sleep

You may not realize it, but the amount of sleep that you get is tied to more than just how tired you feel the next day. Sleep is vitally important for your weight loss journey. Poor sleep is a high risk factor for obesity in both children and adults. If you are well rested, then you will have more energy to work out and make better decisions when it comes to food prep. You will also not need to turn to high sugar foods for energy boosts during the day. 

Food Addictions

A lot of people have a food addiction that is adding to their weight and health problems. If you have cravings you can’t fight or cannot stop eating too much, you may have a food addiction. Finding professional help to fight this addiction is important for being healthy. 

More Protein

Eating high-quality protein is one of the best things you can do when it comes to weight loss. A high-protein diet will boost your metabolism and help you feel more full to reduce your calorie intake. It can also help you curb cravings and eliminate late-night snacking needs. Adding a little extra protein to your diet is effective and easy. 

If you need help adding a little more protein to your diet, you may want to supplement with whey protein. This protein powder can be added to smoothies or shakes to help you eat more protein and help you keep your muscle mass. 

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