Did you know that you can control most of the factors that affect your metabolism? In fact, it only takes a few lifestyle changes to fire up your metabolic rate.
Whether your primary goal is to shed some weight or improve your overall health, these practical tips should help you get started.
1. Don’t skip breakfast
It’s not wise to skip the most important meal of the day. Contrary to what most people believe, this won’t help you lose weight. Putting off breakfast will only slow down your metabolism because your body will need to conserve energy. If you don’t begin each day with a hearty meal, now’s the best time to start.
2. Add more protein to your diet
Protein is essential for building and maintaining lean muscle mass. It also has a higher thermic effect than carbohydrates and fat, which means it burns more calories at rest and during digestion. Getting most of your protein fix early in the day will jumpstart your metabolism and reduce your calorie consumption. A good rule of thumb is to consume 0.5 – 1.0 grams of protein per pound of lean body mass.
3. Eat whole foods
Eating foods that don’t have copious amounts of artificial substances or additives is great for your metabolism. A nutritious whole food diet that consists of minimally processed fruits, vegetables, meat, and fish drives up the Thermic Effect of Food and uses more energy for digestion.
4. Say yes to spicy food
Chili peppers have capsaicin, an antioxidant that can boost your metabolism rate. Eating a spicy meal every now and then can help minimise your overall calorie intake, increase your energy consumption, and reduce your body fat.
5. Say no to trans fat
Trans fat is the unhealthiest fat you can eat. It raises bad cholesterol (LDL) and lowers good cholesterol (HDL). Found in some dairy products, baked goods, fried food and junk food, it can bind to your fat and liver cells, increase your insulin resistance, and hinder your metabolism.
6. Put on some muscle
Muscle tissue is metabolically active, which means building, using, and maintaining it requires energy. It’s also heavier than fat and burns calories almost ten times faster. Once you start strength training, you won’t just build muscle mass – you’ll also lose fat in the process.
7. Make your workouts more intense
High-intensity interval training (HIIT) burns more calories in less time than steady-state exercise. Doing cycles of brief high-intensity exercises with short recovery periods will boost your metabolic function. If you do it right, twenty minutes of high-intensity workout can ramp up your metabolic rate for up to 36 hours.
8. Stay hydrated
Water prevents dehydration, which is one of the causes of slow metabolism. Keeping your body hydrated can also aid in the extraction of essential nutrients from the food you eat and speed up the rate at which you burn calories.
These are just some of the many ways to maximise your metabolism. If you’re patient and committed, it will only be a matter of time before you start seeing and feeling the results you want.
We can help you get there. Email [email protected] and start your wellness journey with us today!