So what is your metabolism?
Your metabolism is the chemical reaction that converts your food and water into energy. This happens on a daily basis, keeping you alive and kicking!
Accelerating your metabolism is the crowning glory for all serious weight watchers. Speeding up this little engine increases your ability to burn calories throughout the day, making it possible to eat more without gaining weight. That being said, it remains vital to maintain a healthy and balanced diet.
There are some proven methods you could use to super-charge your metabolism. It’s important to note that your metabolic rate also depends on several factors which are out of your control such as age, gender and genetics. There are a lucky few who just inherit a speedy metabolism. But for the vast majority of people, they want to burn more calories and increase their energy levels so let’s look at what things you can do to boost your metabolism, catapulting your fitness journey to that chiselled physique.
1. Water on Board!
This may sound simple, but it really does work. Water is essential to your bodily functions and increases your metabolic rate by as much as 4 -5%. Did you know, dehydration could slow down your metabolic rate. Additionally, water can help fill you up, curbing those hunger cravings.
Top Tip: Try drinking a large glass of water 10 minutes before every meal and replacing your snacks for fresh fruits and veg.
2. Protein for Breakfast
It’s a known fact that breakfast eaters burn more fat than breakfast skippers. Your metabolism slows down when you sleep and won’t speed back up until you fuel it. By skipping breakfast you’ve lost some quality calorie burning hours.
Don’t just eat any breakfast! Replace those sugary cereals with a protein rich meal to help you feel fuller for longer, preventing the tendency to overeat.
3. Hit the Weights
Weight training is undoubtably the best way to ramp up your metabolic rate. Muscle is more metabolically active than fat. Thus, by building muscle you are increasing your metabolism.
4. Don’t Stress About It!
Stress can cause hormonal imbalances in the body and is highly linked to the increased production of cortisol. The cortisol hormone brings about fat storage, therefore slowing down your metabolism. Stress is also connected to your quality of sleep and overall wellbeing.
5. Catch some ZZZ’s
When you’re run down, your energy systems are low during your daily routine. Your body will naturally prioritise its energy stores for its most important functions. Unfortunately, this does not include the burning of calories.
To deprive your body of sleep increases the stress it is placed under. As mentioned previously, this will raise your levels of cortisol, thus slowing down your metabolism.
Get your sleep in! Roughly 8 hours a night should do it.
6. Cuppa Green Tea
Replace your regular hot drink with some green tea.
Green tea has been proven to increase your metabolism by 4 – 5%. These potent, low calorie beverages offers the combined benefits of caffeine and catechins (both known to temporarily boost your metabolism).
7. Like it Hot!
Spicy foods can also help to kick start your metabolism.
Capsaicin (the ingredient that makes food spicy) temporarily stimulates your body to release more stress hormones, thus speeding up your metabolism.
If you can’t handle the heat, try sprinkling some paprika into your dishes instead.
8. HIIT That!
Who doesn’t love a good ole HIIT (High Intensity Interval Training) session!
This intense burst of activity has untarnished credentials for shedding those extra pounds, compared to your average cardio run, swim or cycle. HIIT increases your metabolism long after your workout has finished.
Top Tip: Take it to the limit… for a longer rise in metabolic rate.
By incorporating these hacks into your lifestyle, you won’t only super-charge your metabolism, but support your overall health and weight loss goals.