In today’s post, I will teach you how to increase your metabolism. Your metabolic rate determines how many calories you burn throughout the day. Rev up your metabolism by following these 5 easy tips.
1/ Hydrate, hydrate, hydrate
Any dehydration can have a negative impact on your metabolic rate. Drink at least 8 glasses a day or more, depending on your activity level. Sometimes your cravings are actually for thirst and not hunger. For an added benefit, squeeze a lemon in your glass of water in the morning. The digestive enzymes from the lemon along with the fiber will get your metabolism moving and help you digest what you will be eating later on in the day.
2. Eat smaller balanced meals
You’ve heard this a million times, but this actually works! Each meal should have a healthy balance of lean protein, good fats and fiber. Your body needs to burn more calories to digest protein which has a high thermic effect. Options can be lean poultry, meat, fish, greek yogurt, beans, lowfat cheese and almond butter. Fiber such as quinoa, sweet potatoes, brown rice and lentils also makes you feel fuller, longer which also takes longer to digest as well. Throw in dark, leafy green when you can for added fiber and health benefits to complete your meal. Your bigger meals should be breakfast, lunch and dinner with smaller snacks in between.
3. Hit the weights
You can’t build lean muscle by only doing cardio. Because muscle take energy to maintain, you can increase your metabolic rate and burn calories faster even at rest. Long cardiovascular sessions do not do the job. This is because your body gets used to cardio very quickly which means you will burn less calories down the road. Incorporating strength training into your routine whether you are in or out of the gym will be much more effective in increase your metabolism. Provided that you are maintaining your lean muscle mass with proper nutrition, this makes a better option for fat loss and weight maintenance.
4. HIIT Conditioning
This stands for High Intensity Interval Training which is a very effective method of training in shredding fat and improving fitness performance. I use methods such as tabata, and different interval circuits such as 30 seconds on/30 off, 45 seconds on/15 off, etc. in my boot camp classes. You can incorporate all type of calisthenics exercises such as burpees, squats, pushups, mountain climbers and more along with sprints, kettlebell swings, box jumps and more in a variety of circuits. Along with the strength training, incorporating this method 2-3 x a week will also be helpful with fat burning to increase your metabolism.
4. Drink Green Tea
Stay away from sodas and any beverages with added sugars. Not only will they leave you feeling bloated, but they will also slow you down. Brewed green tea contains an ingredient called EGCG (epigallocatechin gallate) which has been known to speed up metabolism.
5. Stress less
Last but not least, manage your stress levels. Our bodies produce stress hormones such as cortisol which can encourage fat storage. This is especially the case when you don’t get enough sleep. I know it’s easier said than done, but do what you need to do to decrease your stress levels, read, meditate, yoga, exercise and shut off all electronics an hour before you go to bed.
As we get older, our metabolism will decrease. We have the tools that we need to prevent this from getting the best of us. Incorporate healthier habits into your lifestyle. A good metabolism will keep you lean, healthy and happier in the long run.