How to Boost Your Metabolism. #3 Shocked Me
How to Boost Your Metabolism. #3 Shocked Me
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.
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.
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.
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.
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.