Sometimes it’s the little things that matter most. Every little effort we make to move our bodies can burn calories. Whether it’s bouncing your feet on the floor or swinging your legs while sitting, energy is burned in the process. These are just a few habits you can adopt to instantly boost your metabolism. You may have heard of people who have lost literally some calories simply by switching to diet soda or going for a few minutes’ walk each day. These are all small habits that make a big difference and boost your metabolism over time.  You will lose weight faster and easier by increasing your metabolic rate and burning more calories.

1.   Move more 

People who sit a lot burn about one-third fewer calories per day.  By simply taking advantage of every opportunity to move, you can make a dramatic difference in the amount of calories you burn in a day. Small movements add up to a lot of calories over time.  The trick is to keep moving throughout the day. Write the word ” movement” on post-it notes and put them in places that catch your eye when you are sitting still. Then take every opportunity to move. Here are some ideas to help you burn extra calories:

• Tap your feet
• Swing your legs 
• Stand up and stretch while making calls.
• Move your head from side to side 
• Change positions from time to time 
• Fidget and wriggle 
• Get yourself a cup of water instead sending someone else
• Run up and down 
• Use the restroom upstairs
• Park in the far corner of the parking lot
• Stand up when you are on the phone and walk from side to side
• Tense and release your muscle tension
• Let your driver drop you off a bit far from the office entrance

2.  Eat smaller Portions

The problem is not the Nigerian diet, but portion size and how often we eat. Did you know that the added sugars from carbonated drinks and other beverages like cola and fruit juice, along with saturated fats, significantly increase our daily calorie intake? we normally think that combining our food with a carbonated or alcoholic beverage makes the meal complete.  

It has been proven that you consume more calories, and instead of a carbonated or alcoholic drink, you should pair with healthier drink like water. When you eat small amounts, your body stores more energy and is relieved of the heavy burden of digesting and absorbing food.

3.  Eat Fat

Many people will wonder if fats make you fat. Fat not only tastes good; our bodies need it to work efficiently.  By eating several servings of healthy fats every day, you increase your calorie burning potential. Our brains are made up of 60% fats. Myelin is critical to the proper functioning of the nervous system and one of the most complex cell-cell interactions in the body. Myelin contains a high percentage of lipids, and the formation of the myelin sheath requires a high level of fatty acid and lipid synthesis, as well as the intake of extracellular fatty acids. Try to incorporate fats such as olive oil, avocados, fish, oil beans, salmon, nuts, and seeds such as melon seeds into your diet daily.

4.  Stay hydrated

Water is calorie-free. Drinking water before a meal will reduce your appetite. When you replace water with other beverages, you burn more calories.  And when you are well hydrated overall, it helps your body burn faster.

5.  Exercise with Weights

Working out with weights boosts your metabolism in more ways than one. Muscle tissue is metabolically active, so it burns calories even when at rest, and helps increase the fat-burning enzymes in your body. Lifting any small weight around you can burn calories, children’s toys, cups, plates, etc. They are all part of the boy’s movement and can also contribute to calorie burning.  

6.  Add seasoning to your Food

Eating hot spices, such as peppermint, can boost your metabolism. Pepper is spicy and increases your body temperature. Pepper can also reduce inflammation. Just half a teaspoon of cinnamon a day can help boost your metabolism and keep blood sugar levels in check. 

7.  Eat more Protein.

Protein requires a more complex chemical breakdown by your body in order for it to be digested and used as fuel. For example, processing 100 calories of protein can take up to 30 calories. Protein also takes longer to digest and helps stabilize blood sugar levels over a longer period of time, which can help you avoid overeating later in the day.  Eat a serving of protein with every meal and as part of your snacks, and you will increase the total number of calories you burn each day.

Every little move is counts. Even time has always been an excuse. But if we start with the little things around us, we can accomplish more to achieve a healthier lifestyle. 

Works Cited

Yannick, Poitelon, Kopec Ashley, and Belin Sophie. 2020. Myelin Fat Facts: An Overview of Lipids and Fatty Acid Metabolism. March 27. Accessed 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7226731/.