Have you been trying to boost your metabolism but you’ve been blessed with the family curse of a slow one? Don’t stress! There are a few simple ways to boost your metabolism and lose weight.
Of course the first thing on my list is going to be exercise. Exercise is a great way to boost your metabolism. I am sure you have heard this, but if you have not, increasing muscle mass will boost your metabolism because muscle uses more energy than fat. Adding weights and resistance training to your exercise program will increase muscle mass as well as strengthen your bones!
Another great workout is HIIT training. You can read more on the benefits of HIIT, high intensity interval training in my blog. Lifting weights and exercising a few times each week for 30 minutes to an hour is plenty to reverse your slowing metabolism. After a few months of hitting the gym, you can burn up to 100 calories more per day.
Don’t Cut Calories
We have been programmed that cutting calories is the way to go when you want to lose weight. There is no doubt that reducing your calorie intake will in turn cause weight loss. However, cutting your calories too low will result in other side effects such as a slowing metabolism as well as the loss of lean muscle mass. As we discussed earlier, muscle burns more fat, so losing it is bad.
If you want to drop some pounds, you may cut calories, but I would not recommend dropping them any lower than your basal metabolic rate. This is the amount of calories that your body uses at rest, or if you were to sit in bed all day. Your body needs a certain number of calories to function properly. To calculate your BMR use this link:
Protein & Fats
I am a BIG fan of protein, and I am not an all-white chicken breast eater. Protein is digested at a slower rate than fat and carbs. During digestion, your body uses 10% of its calorie intake, so this means that more digestion equals more calories burns. What a no brainer! EAT MORE! Not less…
So lots of protein from good quality sources, and also… FAT! Yes… FAT! We have been told for so long that fat is bad for us, but the reality is that fat actually reduces inflammation, visceral belly fat (creating a flatter stomach), lowers bad cholesterol, and reduces your appetite. You know when you go on a diet and you are starving??? Yeah, eat more protein and fat. You will lose weight and not feel like you are wasting away. If you would like more information about healthy fats and weight loss, keep an eye out for next week’s guest blog!
Water helps to aid in the process of digestion and can help to boost your metabolism by 3%. Most people don’t drink enough water, so just by increasing the amount water you drink you can speed up your metabolism. Besides, there are so many more benefits to drinking enough water. At least eight 8oz glasses of water a day or more is the dietary guideline, but I suggest more.
As of late there has been controversy over whether or not eating breakfast is beneficial. While I am still in the boat that breakfast is the most important meal of the day, there have been new studies that say it makes no difference. Here is what I say to this, breakfast is breaking your fast. Do this at whatever time, but stick to protein and fats and no carbs. As I said, protein is digested slower than fats or carbohydrates, which keeps you fuller longer, while fats make you feel satiated and stabilize blood sugar.
I am one of those people that has to eat when I first get up in the morning. If you are not, that’s okay! Whatever time you breakfast is, consider what it is you are consuming.
These 5 simple ways to boost your metabolism are easy to incorporate into your daily routine. You don’t have to do any crazy cayenne pepper diet or cut your calories down to next to nothing to reap the benefits and lose weight.