How to Speed Up Your Metabolism
Have you or someone you know ever blamed problems losing weight on a slow metabolism? On the other hand, maybe you know someone who seems to eat 24/7, and they never gain weight. Is it because they have a fast metabolism?
Although metabolism may play a role in how fast you lose or gain weight, it’s far from the only factor. Still, it’s helpful to understand a bit more about what metabolism is and how it affects your weight.
Metabolism is a complex physiological process that occurs in your body to breakdown calories into energy. You burn calories in a few different ways. We all know exercise and everyday activities, such as walking up the stairs and cleaning your house, burn calories. But basic human functions, such as breathing, regulating body temperature, and keeping your blood circulating also burn calories.
Your metabolic rate is due to a combination of your genes and your environment or habits. So, are you just a product of your metabolism when it comes to weight loss? The bottom line is weight loss or weight gain boils down to calories in vs. calories out. If you take in more calories than you burn, you’ll tend to gain weight. But if you eat less than you burn – even by just a few hundred per day – you’ll lose weight over time.
Remember, your metabolism is not set in stone. Although you can’t do anything about your genetics, you can change lifestyle habits and other factors that speed up your metabolism. Keep in mind, implementing a metabolism boosting strategy doesn’t give you the license to eat a whole pizza or sit on the couch all day.
But with a few tweaks, you can boost your metabolism a little to help you reach your weight loss goals. Consider the following:
1. Get enough sleep
A lack of sleep can affect your body’s ability to regulate hormones that control appetite, decrease glucose tolerance, and may reduce metabolism. Although individual sleep needs vary, most adults need between seven and eight hours of sleep each night.
2. Do HIIT
High-intensity interval training involves doing any type of exercise which alternates intense bursts with less intense recovery periods. Studies suggest HIIT consumes more oxygen during and after a workout than steady exercise does. The result may be more calories burned for the effort expended.
3. Strength training
Weight training can make you stronger and change your body shape. But it may also help you burn more calories at rest. Research indicates that for every pound of fat you carry, you burn about two calories while resting. But every pound of muscle burns about 35 calories at rest.
4. Have a cup of java
If you need your morning coffee to function each day, you’re in luck. Coffee is a central nervous system stimulant and can give your metabolism a jolt.
5. Add protein
Make sure you’re getting enough protein in your diet. Calories are needed to digest, absorb, metabolize, and store the foods you eat. This process is known as the thermogenic effect. Protein has more of a thermogenic effect on your body than other nutrients, which means your body uses more calories to process protein than an equivalent amount of carbohydrates or fats.
Looking for expert guidance to help you get the most from your diet and exercise efforts? The weight loss coaches at Elite Triangle Fitness can work with you to develop a personal training program to help you get the body of your dreams. Contact us for a free consultation today!