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7 Ways to Burn More Fat While Sleeping (Science-Based)
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7 Ways to Burn More Fat While Sleeping (Science-Based)

Boost Your Metabolism: 7 Science-Backed Ways

In this video, the speaker discusses seven science-backed ways to boost your metabolism and burn extra calories per day without any extra effort. The first way is to optimize your thyroid function by getting enough iodine, zinc, and selenium.

Optimize Your Thyroid Function

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  • Your thyroid gland uses iodine to make thyroid hormones that have a major impact on your metabolic rate.
  • Not getting enough iodine in your diet can lead to very low levels of thyroid hormones being produced, drastically slowing down your resting metabolism.
  • Zinc deficiency can have a negative effect on the conversion of the thyroid hormone T4 into its active form T3. Taking a zinc supplement can be a good idea to make sure that your thyroid is functioning optimally and that your metabolism is running at top speed.
  • Switching from regular cooking oils to MCTs (medium chain triglycerides), specifically high in lauric acid like coconut oil, can help improve metabolism to a greater extent than LCAs (long chain triglycerides).

Build Lean Muscle Mass

  • Building lean muscle mass through resistance training can increase resting metabolic rate by up to 7%.
  • High-intensity interval training (HIIT) has been shown to increase resting metabolic rate for up to 24 hours after exercise.

Stay Hydrated

  • Drinking water increases resting energy expenditure by up to 30% for about an hour after drinking it.

Get Enough Sleep

  • Lack of sleep disrupts hormones that regulate appetite and metabolism, leading to weight gain and a slower metabolism.

Eat Enough Protein

  • Eating enough protein can increase resting metabolic rate by up to 15%.
  • Protein also has a higher thermic effect of food (TEF), meaning it requires more energy to digest than carbs or fat.

Drink Green Tea

  • Drinking green tea can increase resting metabolic rate by up to 4%, thanks to its high content of catechins, which have been shown to boost metabolism.

Manage Stress Levels

  • Chronic stress increases cortisol levels, which can lead to weight gain and a slower metabolism.
  • Practicing stress-reducing activities like meditation or yoga can help manage stress levels and prevent these negative effects on metabolism.

Easy Ways to Increase Your Metabolism

In this section, the speaker discusses two easy ways to increase metabolism: eating enough protein and building muscle.

Eating Enough Protein

  • Protein has a high thermic effect of food, meaning it takes more energy for your body to digest, process, and store protein compared to other nutrients.
  • 15-30% of calories from protein are used during digestion.
  • Eating between 0.8-1 gram of protein per pound of body weight per day can burn an extra 100-250 calories per day.

Building Muscle

  • Building muscle helps prevent muscle loss while getting leaner.
  • Each pound of muscle burns about 68 calories per day.
  • Having more muscle leads to improved insulin sensitivity and glycogen storage capacity, allowing for more efficient use of glucose as energy.

Staying Hydrated with Water

In this section, the speaker discusses how staying hydrated with water can increase metabolism.

Drinking Water

  • Drinking 500 milliliters (about two cups) of water increases metabolic rate by 30% for about 30 to 40 minutes.
  • Drinking cold water instead of regular water can burn an extra 100 or more calories per day because it forces your body to burn more calories to produce heat.

Ways to Increase Your Metabolism

In this section, the speaker discusses three scientifically proven ways to increase metabolism.

Capsaicin and Spicy Food

  • Capsaicin can activate brown adipose tissue or fat which has the ability to use regular body fat as fuel to generate heat.
  • Eating spicy food with chili peppers while restricting calories can promote fat oxidation and support metabolism.
  • Eating spicy food can also help you feel fuller, reducing your desire to eat after dinner.

Cold Exposure

  • Cold exposure through ice baths and cold showers can increase metabolic rate by activating brown fat.
  • However, the effects of cold showers on metabolic rate are not as drastic as some people believe.
  • Dropping room temperature to 66 degrees Fahrenheit can burn more calories over a longer time span.

Combination of Tips

  • By combining these tips, you can burn an extra couple hundred calories per day while at rest for faster fat loss and easier weight maintenance.
  • The speaker offers a six-week challenge program that includes a customizable diet plan based on your preferences designed to maximize your metabolism as you drop fat.

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These are the 7 PROVEN ways to increase your metabolism and burn MORE Fat while sitting, driving, or sleeping. By boosting your resting metabolic rate you can lose weight and experience more fat loss throughout the day as well as overnight. This video will show you how to burn extra calories without having to work out harder.   📲 FREE Diet/Workout Calculator: http://bit.ly/2N41lTX 🔥 FREE 6 Week Shred: https://GravityTransformation.com References 1. Thyroid hormones regulate thermogenesis: https://www.ncbi.nlm.nih.gov/pubmed/18279014 2. 35% of the global population doesn’t get enough iodine: See Table 3.6, page 12. https://apps.who.int/iris/bitstream/handle/10665/43010/9241592001.pdf;jsessionid=CCE79FB522560E31D7A267672BAF626D?sequence=1 3. “It is a myth (often also false advertising) that “natural” sea salt contains significant amounts of iodine.” https://www.ncbi.nlm.nih.gov/pubmed/18351111 3.5 Sea salt and table salt have the same basic nutritional value, despite the fact that sea salt is often promoted as being healthier. Sea salt and table salt contain comparable amounts of sodium by weight. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1745-459X.2010.00317.x 4. Zinc and Selenium play a role in the conversion of the thyroid hormone T4 into its active form, T3: https://www.ncbi.nlm.nih.gov/pubmed/1384621 5. "ZD2 had a substantial increase in RMR of 527 kcal/day at 2 months, with a subsequent increase of 465 kcal/day at 4 months." https://www.ncbi.nlm.nih.gov/pubmed/17541266 6. Two hours of cold exposure at 19 °C with light-clothing and intermittently putting their legs on an ice block, energy expenditure increased by hundreds of calories in some men See figure 2a https://sci-hub.tw/https://www.ncbi.nlm.nih.gov/pubmed/20448535 Citation for the graph: Yoneshiro et al., 2010 7. Brown fat is located around the neck and shoulders, so it may be a good idea to target these areas when taking cold showers: https://www.ncbi.nlm.nih.gov/pubmed/23550082 8. Taking a cold shower before bed can help you fall asleep faster: https://www.ncbi.nlm.nih.gov/pubmed/8022726 8.5. Cold Exposure Https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3266793/ 9. "The diet providing a total of 15-30 g MCT per day stimulating 24-h EE by 5%” https://www.ncbi.nlm.nih.gov/pubmed/8654328 10. Consuming Mct's may boost your metabolism for over 6 hours See figure 1. https://www.ncbi.nlm.nih.gov/pubmed/2021124 Citation: Scalfi et al., 1991 11. Lauric acid raises Hdl (good) cholesterol and improves total-to-hdl ratio, which actually decreases cardiovascular risk: https://www.ncbi.nlm.nih.gov/pubmed/8644684 12. "Replacement of LCTs with MCTs in the diet could potentially induce modest reductions in body weight and composition without adversely affecting lipid profiles" https://www.ncbi.nlm.nih.gov/pubmed/25636220 13. "Drinking 500 ml of water increased metabolic rate by 30%" https://www.ncbi.nlm.nih.gov/pubmed/14671205 14. Two separate studies both demonstrated an increase by up to 25% in resting energy expenditure, one hour after drinking cold water.: https://www.ncbi.nlm.nih.gov/pubmed/17519319, https://www.ncbi.nlm.nih.gov/pubmed/21750519). 15. However not all evidence supports the theory for water boosting the metabolic rate.: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4735055/ 16. Capsaicin can increase metabolism by activating brown adipose tissues: https://www.ncbi.nlm.nih.gov/pubmed/22378725 17. Evidence shows that chili peppers can promote fat-oxidation and support your metabolism while in energy restriction.: https://www.ncbi.nlm.nih.gov/pubmed/23844093 18. Capsaicin improves the feeling of fullness and thus can reduce your desire to eat after dinner: https://www.sciencedirect.com/science/article/abs/pii/S0195666314001123 19. “DIT values are highest for protein (~15-30%), followed by CHOs (~5-10%) and fat (~0-3%)” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/?report=classic 20. Protein helps you maintain muscle while you get leaner: https://www.ncbi.nlm.nih.gov/pubmed/24092765, https://www.ncbi.nlm.nih.gov/pubmed/23446962, https://www.ncbi.nlm.nih.gov/pubmed/25169440, https://www.ncbi.nlm.nih.gov/pubmed/28899879 https://bjsm.bmj.com/content/52/6/376.full 21. Each pound does burn about six to eight calories per day: https://journals.lww.com/co-clinicalnutrition/Abstract/2001/03000/Dissecting_the_energy_needs_of_the_body.11.aspx 22. Bodybuilders had a 14% higher metabolism than a similar control group (see chart):https://www.ncbi.nlm.nih.gov/pubmed/8279388

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