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00:00Hey guys, this is Sapna Vyas Patel & today I want to talk about how to boost your metabolism & lose weight faster.
00:15Have you ever wondered why some people eat a lot & never gain weight?
00:20It's because of their metabolism. Their BMR i.e. their basal metabolic rate is high.
00:26They burn more calories even while resting & therefore even when they eat a lot, they don't gain weight.
00:33If your metabolism is also fast, even you can enjoy all the food that you love & still you will not gain weight.
00:41So, how to boost your BMR? You just need to follow 4 things.
00:47BMR is higher in people with more muscle mass. So, the more muscles you have, the more calories you burn even while resting.
00:54So, start lifting some weights & build some muscle. It will help you boost your BMR.
01:02You can do high intensity interval training along with weight training exercises.
01:06You can do a 30 minutes run walk workout where you walk for 2 minutes & run for 1 minute.
01:11Again you walk for 2 minutes & then run for 1 minute. Keep doing this for 30 minutes.
01:16HYIT burns more calories in short period of time & helps you improve your BMR.
01:22You can also include healthy protein sources in your meals.
01:26Like lentils, whey protein, spinach, chickpeas, kidney beans, cottage cheese, cheese, yogurt, milk, egg whites, fish, turkey.
01:36All these protein sources help you build muscles.
01:41Start eating metabolism boosters. For example, you can add chili & pepper in your food. It will help you boost your metabolism.
01:48You can also add ginger in your food. It will help you speed up your digestion process.
01:52You can have 3-5 cups of green tea in a day. It will burn up to 80 calories without any effort.
01:58There are certain things that you should avoid like crash dieting or eating too much late at night or doing excess cardio.
02:05Because when you do a lot of cardio, it actually burns muscles. So, the best thing to do is to do cardio plus weight training.
02:12High metabolism is a quick, safe, healthy, effective & natural way for permanent fat loss.
02:18I tried to put forward this super complicated subject in a simple way.
02:22Still, if you have any further doubts or any suggestions, just leave me a comment below.
02:27I will see you next Saturday. Stay WOW!
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