Thursday, August 8, 2013

Speed up that Metabolism

It is no secret that if you work out, your metabolism speeds up.  Here are some easy things you can do as well to aid in speeding up that metabolism of yours.

Spend time in the Sun - Spending  long periods of time in a dark boring environment  stimulates the same physiological functions in the body as gaining weight and sleep.  So make it a point to  spend time outside during your days off and during your work hours, get up from your desk and take a brisk walk outside. Plus with walking, your heart rate will increase which is <gasp> exercise!

Give up the Diet Soda Although it's low in calories and seems like no brain swap for regular soda, diet soda may actually have adverse effects on your metabolism. Water and seltzer (La Croix is a great brand) are better options, but if you must drink diet soda, limit your consumption to two cans per week.

Snacking -  Snacking is not a bad thing, in fact it is better if you eat a bunch of small meals instead of 3 big ones.  If your stomach is growling, it means that you need more fuel. Not providing your body with food is a surefire way to slow down its basic functions. Choose high-fiber, high-protein snacks and remember to portion everything out before eating. Starving your body will sabotage all of your dieting efforts and slow down your metabolism.

Drink more water - Drinking water keeps you hydrated  and full.  Drinking the recommended eight cups of water a day will help your body function at peak performance levels.

Lay off the Alcohol - another <gasp> I know I know this one is not so fun for most of you but happy hours and late night cocktails can do a number on your metabolism the next day. The day after a night of drinking, there is a significant dip in your metabolic rate. Combine this with hangover cravings (greasy cheeseburger and fries anyone?), and you've got a double disaster. So limit your intake to 1 or 2 drinks max, this way your body will thank you and you can drive yourself home :D

Partake in Lifting Weights -   One pound of muscle burns 30 plus calories a day, while one pound of fat burns a measly 5  calories a day. Increasing your muscle mass can increase your body's basal metabolic rate (BMR) by up to 40%. Simply using light weights at high repetition has been proven to tone muscle and burn fat.  So do not be afraid of lifting!  Plus muscle protects your bones, so it is a win win!

Drink Green Tea The polyphenols, specifically EGCG, in green tea have properties that rev up your metabolic rate. However, green tea takes dedication. You have to drink about 4 to 5 cups a day to see results.

Vitamin B,  Vitamin C and Calcium - Get your Vitamin B by incorporating small amounts of nuts, seeds, lean chicken, beef, and fish into your diet, helps maintain a healthy metabolism. Legumes are also a great source of B vitamins; plus they're chock-full of fiber.  Vitamin C and calcium are partners in crime when it comes to your metabolic rate. Current obesity research shows that a dip in calcium levels can trigger the same hormone that causes the body to hold onto fat to be released. Calcium speeds up metabolism, while vitamin C helps the body absorb this mineral, creating an overall win-win situation

Don't Forget to Get a Good Nights Sleep - Getting a least seven to eight hours of sleep every night is crucial to a healthy metabolism. Anything less  or more can adversely affect your body's ability to burn calories.  It's best to keep a consistent bedtime and wake up close to the same time every morning

Keep your Stress level down - Stress raises the amount of cortisol in your body. Cortisol is a hormone that tells the body to hold onto fat in case of a stressful situation (think more natural disaster-level stress, not a bad day at work-level). Exercise decreases stress  and clears your mind, so does yoga or meditation.

Avoid High Fructose Corn Syrup It's one of the most controversial issues in nutrition: Studies show that HFCS can make the body insulin-resistant. Also, when given the choice, the body stores fructose as fat before it does glucose.

Eat more Spicy Peppers -  Jalapenos, chili, cayenne, habanero, etc.. These fiery little guys contain capsaicin, which is why you get a burning sensation in your mouth when you eat them. This same effect is created internally, causing a calorie burn for about 30 minutes afterward.

Eat Oily Fish -  Fish such as tuna and salmon contain oil that increases leptin, which is a hormone responsible for controlling appetite.

High Intensity Interval Training Interval training allows you to burn more calories in less time. This is a great way for busy people with less time to get in a maximum workout. Beachbody has some great programs like T25 which is 25 mins a day (LOVE IT)

Eat Ginger - The latest craze is to add ginger shots to juice, but if you're not into juicing, it also pairs nicely with veggies in a stir-fry. In addition to aiding digestion, it can speed up the body's digestion process by as much as twenty percent.

Work Out in the Cold  For you northerners this is easy, for us in the South, much harder to do, but by doing any type of cardio exercise in the cold  increases the ability of brown fat in the body to work at maximum capacity. Brown fat helps efficiently burn the white fat in your body, which is the considered that "bad fat."

Have a very fit day!

No comments:

Post a Comment