It’s a frustrating scenario.
You eat right and exercise yet you’ve gained weight or
cannot lose weight…
You may have slow-motion metabolism, but the good news is;
you’re not stuck with it.
Research shows you can trick your body into burning calories
more efficiently, especially if you hit the gym.
By strength-training just a couple of times a week, you’ll
reverse 50% of the seemingly inevitable metabolism slow-down that comes with
age.
Here are 7 Metabolism boosters that don’t require a visit to
an endocrinologist or a prescription.
1. Food is fuel
Under-fueling is just as risky as over-fueling.
If you take in too few calories, it can cause your body to
lose muscle mass and decrease your metabolic rate, your body slows the calorie
burn rate to conserve the fuel it's got.
Many people believe that eating less is the best solution
but not only can this lead to numerous nutritional deficiencies but it can
actually have the opposite effect on weight loss.
So make sure to refuel yourself by eating healthy foods.
2. Mix up your workouts
When it comes to the
best workouts for weight loss, Interval training is the best way to shed
pounds, increase your metabolism, improve your cholesterol profile, and improve
insulin sensitivity.
Turn your favorite aerobic exercise, (running, biking, even
walking) into an interval workout by adding periods of intense speed (start
with 30 to 60 seconds) followed by periods of rest (normal speed) for the same
amount of time.
Do this six to 10 times to complete a fat-slashing workout.
As you get better, slowly increase the amount of time of intense
speed.
3. Become best friends with breakfast
Commit to starting the day with a good breakfast.
Skipping breakfast puts the body in starvation mode slowing your
metabolism to conserve energy.
See my blog post on Brain
Boosters !
Try a mix of lean protein with complex carbohydrates and
healthy fats.
Fresh fruit, egg whites, steel cut oatmeal, Greek yogurt,
fiber rich cereals are things to grab for.
4. Spice up your diet
It turns out capsaicin, the compound that gives chili
peppers their mouth-searing quality, can also fire up your metabolism.
Eating about one tablespoon of chopped red or green chilies
boosts your body's production of heat and the activity of your sympathetic
nervous system (responsible for our fight-or-flight response).
The result is a temporary metabolism spike of about 23
percent.
Stock up on chilies!
Add to salsas or keep a jar of red pepper flakes on hand for topping
pizzas, pastas, and stir-fries.
5. Drink green tea
If you are like me and tend to choose coffee over tea, you
could be missing out on a major metabolism boost.
In a recent 12-week study, participants who drank 4-5 cups
of green tea daily and did a 25-minute workout lost an average of two more
pounds and more belly fat than the non-tea-drinking exercisers.
Green tea contains catechins, a type of antioxidant that
triggers the release of fat from fat cells and helps speed the liver’s capacity
for turning fat into energy.
6. Snack smart all day
Eating five to six mini meals, portioned to fit on the size
of a salad plate, rather than three larger meals every day, keeps your
metabolism going.
“Healthy” snacking every 2 hours will prevent you from going
without food so long that you become so hungry that you overeat, try not to let
more than 4 hours elapse between meals and make sure each meal includes
protein, for an extra metabolic boost.
For example, if you eat a high-fiber breakfast of cereal and
fruit, have a midmorning snack, such as yogurt and fruit; for lunch, try four
ounces of chicken or fish on top of a leafy green salad; then another snack
late afternoon, like a banana and a piece of low-fat cheese. Dinner is then a
lighter meal; four to six ounces of turkey, salmon, or another lean source of
protein with steamed veggies.
See my blog post on Not
So Junky Junk Foods to Grab on the Go!
7. Get a good night’s sleep
Lack of sleep is linked to a major increase in the risk of
obesity, partly be caused by the negative effects of sleep deprivation on
metabolism.
Lack of sleep has also been linked with increased blood
sugar levels and insulin resistance, which are both linked to a higher risk of
developing type 2 diabetes.
It’s also been shown
to boost the hunger hormone, and decrease the fullness hormone.
This could explain
why many people who are sleep deprived feel hungry and struggle to lose weight.
I hope you enjoyed these metabolism boosting tips!
~Jennifer
