No Time For The Gym? Burn Extra Calories Around The Clock With These 5 Metabolism Tips

Health & Fitness
Sailors aboard the aircraft carrier USS George Washington (CVN 73) conduct push-ups during a physical readiness test, April 30, 2013.
Photo by Mass Communication Specialist Seaman Paolo Bayas

When I was in the Navy, one of the most common questions military spouses asked me was, "How do you stay so fit working these long hours?" Well, many of them worked long hours, too. While we were out in the field, they were raising young families and managing a household, often as a full-time job.

Not everyone has the time, energy, and resources to hit the gym every day and prepare planned out, nutritionally balanced meals. My first bit of advice was always to start with simple metabolism boosters.

Making sure your metabolism is revved to the max is a good way to implement subtle changes that pay dividends over time. A highly functioning metabolism helps your body burn more calories throughout the day. Some people inherit a great metabolism and don’t need too much help. Others aren’t that lucky.

Tried, true, and scientifically proven methods can help you get close to being that lean, mean machine you’ve been aiming for. Here are five ways to get on the road to your leanest, fittest, self.

Build muscle. The holy grail metabolism is having muscle on your skeletal system to burn calories for you, even while you rest. Every pound of muscle utilizes six calories per day just to exist, and when you activate those muscles all over you body, it raises your metabolic rate even more. By packing more muscle, you burn more calories sleeping; totally worth it. You can build muscle at home by just doing a consistent routine of air squats and push-ups. Hold a baby while you do those squats.

Hydrate. If you are even mildly dehydrated, which can come from not getting enough fluids, taking in too much salt, or boozing too much, your metabolism is affected. Water processes the calories that you take in and helps flush fat from your system. As a baseline, the 8x8 rule is easy to remember. Take in eight eight-ounce glasses of water per day, which is about half a gallon. If you are an excessive sweater or ultra active, up that amount.

Spice up your life. Studies suggest that adding spices and hot peppers to your diet can increase that metabolic rate, mainly by raising body temperature. The biggest bang for your buck comes from capsaicin, which gives hot peppers like jalapeños, habanero, and red chili pepper their powerful kick. These spicy foods burn calories well after you’re done eating. Ginger, black pepper, and cayenne pepper also fit the bill and are thought to be appetite suppressants as well, keeping your snack hand at bay until the next meal.

Get down on green tea. Fat absorption — the movement of glucose into fat cells after eating a meal — is inhibited by green tea, which also inhibits the insulin spikes that lead to fat storage. Green tea has also been shown to curb appetite and boost metabolism by 4% over a 24-hour period. Theoretically you can burn an additional seven pounds a year just by ingesting three cups of green tea each day. That might just be worth it.

Eat additional small meals each day. If you’re tied to your “three squares a day” routine, you can still add some seriously beneficial snacks to raise metabolism. Your body’s act of digesting food requires energy, so adding healthful, and especially fibrous small meals or snacks to your day will continuously spike metabolism. On another note, when your body doesn’t get regular amounts of food, it’s pre-programmed to slow your metabolism to protect you from starving.

Bumping your metabolism up a notch can put you in a great mental state of mind. Aside from being energized, you'll gradually shed some unwanted weight, which can make anyone feel good.

My last bit of advice for burning calories: laugh, a lot. It burns calories, tightens your abs, and brings up your mood. What is there to lose?

WASHINGTON (Reuters) - Known for acting on impulse, President Donald Trump has adopted an uncharacteristically go-slow approach to whether to hold Iran responsible for attacks on Saudi oil facilities, showing little enthusiasm for confrontation as he seeks re-election next year.

After state-owned Saudi Aramco's plants were struck on Saturday, Trump didn't wait long to fire off a tweet that the United States was "locked and loaded" to respond, and Secretary of State Mike Pompeo blamed Iran.

But four days later, Trump has no timetable for action. Instead, he wants to wait and see the results of investigations into what happened and is sending Pompeo to consult counterparts in Saudi Arabia and the United Arab Emirates this week.

Read More Show Less

That sound you're hearing is Army senior leaders exhaling a sigh of relief, because the Army has surpassed its recruiting goal for the year.

After failing to meet recruiting goals in 2018, the Army put the pedal to the metal and "did some soul searching," said Acting Army Secretary Ryan McCarthy, to ensure that they'd meet their 2019 goal. It must have paid off — the service announced on Tuesday that more than 68,000 recruits have signed on as active-duty soldiers, and more soldiers have stuck around than they expected.

Read More Show Less

Air Force Chief of Staff Gen. David Goldfein transformed into the Cigarette Smoking Man from "The X-Files" on Tuesday when explaining why UFO enthusiasts should avoid storming the mythical Area 51 installation in Nevada.

"All joking aside, we're taking it very seriously," Goldfein told reporters during the Air Force Association's annual Air, Space, and Cyber Conference. "Our nation has secrets, and those secrets deserve to be protected. The people deserve to have our nation's secrets protected."

Read More Show Less
Paul Szoldra/Task & Purpose

SAN DIEGO — A San Diego-based Navy SEAL acquitted of murder in a closely watched war crimes trial this summer has filed a lawsuit against two of his former attorneys and a military legal defense nonprofit, according to a complaint filed in federal court in Texas on Friday.

Read More Show Less

NATIONAL HARBOR, Maryland — The Air Force is reviewing whether some airmen's valor awards deserve to be upgraded to the Medal of Honor, Chief of Staff Gen. David Goldfein said on Tuesday.

Goldfein revealed that several airmen are being considered for the nation's highest military award during a press conference at the Air Force Association's annual Air, Space, and Cyber Conference. He declined to say exactly who could receive the Medal of Honor, pending the outcome of the review process.

Read More Show Less