Weight Loss

10 Effective Ways to Boost Your Metabolism and Lose Weight in 2019

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6. Get Quality Sleep

Most at times, we sleep too little and this seriously affects our metabolism. Studies show that lack of sleep is linked to increased risk of obesity (3940).

This is unconnected to the negative effect of sleep disorder and deprivation on metabolism (41). Not only that, but lack of sleep is also linked with increased blood sugar levels and insulin resistance (42434445).

Lack of sleep is also known to boost the “hunger” hormone ghrelin and decrease the “fullness” hormone leptin (464748).


This explains why people who are deprived of sleep or suffer from sleep deprivation feel hungry and struggle to lose weight.

Read Now: 10 Natural Ways to Lower Your Blood Sugar

7. Move More

Moving around is one of the easiest ways to boost your metabolism. A sedentary lifestyle is a risk factor for many diseases (46).

Studies show that a long period of sitting leads to burning of fewer calories leading to weight gain (47). You can try minor movements such as taking the stairs, tapping your foot or finger.

While working in your office, consider standing up for short periods to break up the length of time you spend sitting down

8. Use Coconut Oil

Coconut oil, unlike other saturated fats, contains a lot of medium-chain fatty acids.

Medium-chain fats can boost your metabolism more than other types of fats (495051).

A study published in the American Journal of Nutrition shows that medium-chain fat boost metabolism by 12% compared to long-chain fats, which is just 4% (52).

Due to its uniqueness, replacing coconut oil with some of your cooking oil may be the modest way of boosting your metabolism and lose weight (5354).

9. High-Intensity Interval Training

High-intensity interval training (HIIT) has to do with quick and very intense bursts of physical activity.


It can help you boost your metabolism and burn more fat even after your workout (555657).

Metabolic rate is believed to be higher in HIIT than other forms of exercise (585960).

10. Weight Lifting

Weight lifting will help you retain muscle mass and reduce the drop in metabolism that accompanies weight loss (616263).

Also, building your muscle help increase your metabolism by burning more calories even at rest (64).



Final Thoughts

Most times, some of the ways to boost your metabolism and lose weight are making a small lifestyle modification. Also, incorporating some of these tips into your routine can boost your metabolism

High metabolic rate has a consequential effect on weight loss while also giving you more energy.

Liked reading this post? You’ll find this list of 31 Low carb foods for weight loss useful.

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