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How to Boost Your Metabolism. #3 Shocked Me

How to Boost Your Metabolism.  #3 Shocked Me

How to Boost Your Metabolism.  #3 Shocked Me

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As you are sitting there reading this post, your body is converting what you ate and drank into energy.   The faster your metabolism, the more calories you burn, the faster you lose weight.

There are several factors that affect a person’s metabolism.  Some of them you can control such as muscle tissue, the frequency of meals, stress, diet, and activity levels.  Other’s you cannot control such as genetics and age.

It’s a fact that your metabolism will slow down as a result of a loss of muscle, a decrease in physical activity, and age.

Not to worry, there are several ways to fire up your metabolism to help you reach your fitness goals:

1 Increase your lean body mass

 

What is lean body mass?  Lean body mass is the weight you carry that isn’t body fat.  Although age will naturally slow down your metabolism, it is possible to counteract the effects.

The amount of muscle in a person’s body correlates directly to their ability to burn calories, and shed fat.

Exercise is essential to building strength and lean body mass. Build strength through resistance training and working out at least 3 times a week, preferably with weights.  Even on days that you aren’t working out, try to increase your activity levels by choosing the stairs instead of the elevator, going for brisk walks, or parking as far away from any entrance as possible.

Incorporate both cardiovascular exercise and weight training into your weekly routine.

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2  Eat breakfast

 

Your mother was right, breakfast is the most important meal of the day. While a surprising number of people skip breakfast, your metabolism can slow down if your first meal is later in the day.

A study published by Nutrition Research and Practice found that people who eat breakfast are more likely  to be consuming beneficial nutrients, such as calcium and fiber

According to the American Heart Association, eating breakfast and eating the highest amount of calories earlier in the day, can also help reduce cardiovascular disease risk.

3  Switch it Up

 

Ever hit a plateau despite doing everything right? Has what has been working for weeks or even months, come to a sudden crashing stop?

Our bodies are remarkable.  They adapt.  So, if you are eating the same things, and doing the same workouts day after day, week after week, your body will start to predict this pattern.  And if it knows what you are going to be doing, it slows your metabolism.

So shake things up.  Try not to eat the same meals every day, strive for variety to keep your body guessing.  For example, if you are eating a lot of meat, try getting your protein from plant-based sources such as lentils, spinach or beans.  Adjust your calorie intake to be higher on some days and lower on others to prevent your body from becoming complacent.  You can also try switching up your workouts by increasing the intervals, intensity or type of workout that you have been doing.

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4  Eat spicy foods

 

Not only can spicy foods add flavor to your recipes, it can also increase your metabolism.  Studies have shown that

According to Dr. Pamela Peeke, M.D., author of The Hunger Fix: The Three-Stage Detox and Recovery Plan for Overeating and Food Addiction, research has shown that when you eat hot peppers, your body’s heat increases, which in turn increases your metabolism by up to 5%.  In other words, spicy foods assist your body in burning calories faster.

Additionally, according to a study conducted by Purdue University, spicy foods, such as red peppers can decrease your appetite, thereby reducing the calories you eat in a day.

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5  Get More Sleep

 

Sleep plays an important role in controlling metabolism and appetite.  When a person is sleep deprived, their metabolic system will be unbalanced, and can negatively affect their dietary choices.  A Study showed that teenagers who are sleep deprived crave more carbohydrates.  Sleep deprivation is also a risk factor for obesity among young adults.

6  Increase water intake

 

It’s well known that proper hydration is important.

Dehydration can wreck havoc on your metabolism.  Keeping your body properly hydrated is essential to help your liver break down fatty acids to use as fuel.  Not only will drinking more water help your liver process its fat stores,

Did you know that a Research has shown that drinking at least 500mL of water before every meal can cause you to lose an extra 5 pounds in just over 12 weeks.

7  Pre-Plan Your Meals

Calories matter.  The best way to track your daily calories is either in a journal or an online app, such as My Fitness Pal.  Alternatively, meal planning can also ensure that you are getting your daily calories and nutrients, and save you time and money at the grocery store.

Click Here to read more about meal planning and how you can save hundreds of dollars every week on groceries.

8  Decrease the Stress In Your Life

 

Stress can sometimes be unavoidable.  Did you know that stress can also be sabotaging your fitness goals?

According to Dr. Pamela Peeke, M.D. in her book Body for Life For Women,

“Even if you usually eat well and exercise, chronic high stress can prevent you from losing weight – or even add pounds.”

This is due to the fact that stress can release a steroid called cortisol into your body, which decreases your metabolism.

Not to mention, that if you are anything like me, you tend to overeat when you are stressed.

Take positive steps toward trying to avoid or eliminate stress in your life.  Even if it’s only for a few minutes a day.

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9  Start drinking Green Tea

 

Green tea is a powerful antioxidant and has as much if not more caffeine than coffee.  Studies have shown that individuals who drink green tea can burn up to an extra 70-100 calories per day because of the catechins (ECGC and polyphenols) in the tea.  To get the full benefit, drink approximately 24oz of green tea a day.

 

So, if your current routine needs a boost, or if you are just at the beginning stages of your health and fitness journey, apply these easy changes to your everyday life.  You may be shocked by the results and how much more energy you have.

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26 Comments

  1. Floby

    It a good help to know some more tips like eating spicy. I am a green tea lover. So I would like continue that plus my sleep patterns are long now. I am glad to found this blog post! Love it! 😚

    Reply
  2. Nadene

    So many tips. I learned something new.

    Reply
  3. Charlene

    Great information as I was reading down the list. I noticed a few things that I do and things I don’t do. I am trying my best to eat breakfast. I know it is the most important meal of the day and without it I will have energy, Thank you for sharing. Charlene

    Reply
  4. Cia Black

    Very helpful blog for those who are looking to build a faster metabolism. I on the other hand have an overachieving metabolism.

    Reply
  5. Ashley

    Love these tips. I will be incorporating these! Thank you

    Reply
  6. LeeAnn

    These are all great ideas! I do most of them except for the spicy foods. The biggest help for me was increasing my water intake.

    Reply
  7. Cindy

    Great tips! Thanks for sharing! I always suggest my clients pre-plan their meals. Its key!

    Reply
  8. Pink Caboodle

    This post was right on time! Very helpful as I begin my new years resolutions…

    Reply
  9. Kermilia

    This is such an informative post! I never knew that stress could interfere with your metabolism!

    Reply
  10. Elle

    I really need to work on eating breakfast. That’s one of my main downfalls.

    Reply
  11. Jodi Major

    #3 totally makes sense. We are creatures of habit and so are our bodies. I never knew that hitting a plateau was caused by our bodies getting used to it all! Makes sense!

    Reply
  12. Stacy

    Eating spicy foods surprised me. I didn’t know they could help your metabolism and burn calories.

    Reply
  13. Ithfifi

    Argh I feel the plateau train. I lost two stone during two months of trying, I did everything differently, ate much healthier and cranked up my fitness and then… it just stopped. I am going to really re-think and replan to see if I can switch up from the original changes I made 😀

    Reply
  14. Cleo

    I like this blog. People always forget diet is key when it comes to speeding up your metabolism or weight loss. The spicy food is also a great tip!

    Reply
  15. Liz

    I definitely need to try incorporating green tea into my day….. I usually survive on coffee

    Reply
  16. Tanvi Rastogi

    This is such a useful post. I am trying to implement all these in my daily life but it is harder than anything else I have ever done 😀

    Reply
  17. Alaina-Lee Monster

    A lot of great information here. I never knew that eating spicy foods could boot your metabolism!

    Reply
  18. Kesha

    We have implemented meat-less Monday where we have vegan meals all day. I also need to reduce stress. I have been sick off and on for a month and I know stress is feeding it. These are some great tips!

    Reply
  19. Ray Ruzzo

    Great post! I’m so glad you posted about My Fitness Pal! I will always promote that tool as the best way to diary your food and the best way to hit your nutrition goals

    Reply
  20. Josselyn Radillo

    People always forget diet is key when it comes to speeding up your metabolism! I’m trying again this year to drink more water because somehow i don’t drink soda at all or water that much so i need to get back to drink a lot of it

    Reply
  21. Indu

    Useful tips to keep metabolism healthy. I fully agree on spicy food and weight exercise as I have myself experienced the result.

    Reply
  22. Bola lawal

    You learn something new everyday, these are all great information. I am so glad I found your post, thank you!

    Reply
  23. Michelle ross

    This is a great post. I’m on a Weightloss journey this year after having my daughter, so these are great tips!

    Reply
  24. Marie

    You are right. So many people skip breakfast and don’t realise how important it is to boost our metabolism.

    Reply
  25. Melanie williams

    So many fab ideas here. A great start is eating breakfast which I need to do more, as I can skip at times x

    Reply
  26. CLAIRE

    Great suggestions! No-one can underestimate the importance of sleep and water intake for sure!

    Reply

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