Boost your metabolism and burn more calories.
How can your friend eat fast food every meal and not gain a pound while you scrimp and cut carbs and sweets and have trouble losing even an ounce of extra weight? Chances are your friend is blessed with a fast metabolism.
Not fair, right? You may have inherited your dad’s slow metabolism, but it doesn’t mean you’re stuck with it. Don’t resign yourself to being overweight forever. Because there are ways to increase your metabolism so you’ll burn calories more efficiently.
What is metabolism?
The food you eat is broken down by your body and used for energy. Someone with a fast metabolism will quickly use up energy and easily burn off the extra calories. A slow metabolism tends to store extra energy as fat. Metabolism depends on many factors: the number of calories you eat, how many calories you burn at rest and during activity, and your genetic predisposition. Already have a slow metabolism? Prepare for it to slow even more as you age. Research has shown that each decade, your metabolism decreases by five percent!
Take control of your metabolism with these simple tricks of the trade.
Muscles require more energy to function than fat. This means the more muscle you have, the more calories you’ll burn. Add a pound of muscle to your body and expect to burn as many as 50 extra calories a day. Just for lugging around muscle!
Further increase your metabolism by incorporating strength training into your exercise routine at least two days a week. Head to the gym and instead of jogging on the treadmill, use the weight machines or free weights. If you’re new to the world of weights, go with a friend who can teach you basic lifting techniques. Better yet, ask that guy or gal you pay as your personal trainer to get to work!
Burn an extra 100–200 calories with interval training. Rather than walking or jogging for a solid half hour, alternate. After a quick warm up, perform your exercise of choice with high intensity for one minute. Recover with moderate-intensity exercise for three minutes. Alternate back and forth for the length of your workout. This method of exercise forces your cells to work harder, so you’ll burn more energy during and after your workout. Interval training can be done with any type of cardio exercise.
Get Enough Sleep
Well-rested cells burn calories more efficiently. Night owls may hinder their resting metabolism (the energy used for basic body functions such as breathing, digesting food, and pumping blood). The majority of calories you burn are burned at rest. So a lack of sleep can make a big difference in the rate you’re able to lose weight. Aim to get eight hours of uninterrupted sleep each night.
Eat the Right Foods
Certain foods take more energy to digest than others. High-fiber and high-protein foods burn two times as many calories in the process of digestion than foods high in fat or carbohydrates. Get protein from eggs, nuts, and lean meats, and pick up your daily dose of fiber from vegetables, fruits, and whole grains.
Omega-3 fatty acids found in fatty fish are not only good for your heart, but they also have a significant effect on your metabolism. Fish oil has been found to increase production of fat-burning enzymes. So you can burn more calories by simply eating salmon or tuna or by taking an omega-3 supplement.
Additionally, the compounds found in caffeine, green tea, and hot peppers have a small impact on your metabolism. Unfortunately, the impact won’t make a huge difference, so don’t expect an extra cup of tea each day to cause your waist to instantly waste away.
Eating kicks your metabolism into gear. So if you skip breakfast or go four or five hours between meals, your metabolism slows and your body stores fat for energy. Increase your metabolism by eating small meals every two to three hours. This schedule lets your body know that food is always on the way so it doesn’t need to go into starvation mode (storing energy for later). Just be sure to eat the right foods in the right amounts.
Speed It Up!
You don’t have to be stuck with a slow metabolism forever. Take control of your weight loss by taking the steps necessary to get your metabolism moving at the speed of loss.
Weight-Management University is HERE! Learn more about the Self Guided Educational Course that will teach you what you need to know to make exercise and nutrition a part of your healthy lifestyle for a permanent weight management solution. Free Open Enrollment!
If you live in the Gilbert area, treat yourself right by calling or emailing today to get started on an exercise program that will change your life for the best.
Proper nutrition plays a key role in your journey to a healthy lifestyle and to meet your fitness goals. Planning a well balanced diet can be extremely overwhelming and time consuming. That is why I have teamed up with Personal Trainer Food to help make it easy for you. Click here for more information and when prompted, please type Trainer ID# 8170. When you are ready, you may click here to place your order. The quality of the food is second to none.